Movements and Standards
Minimum Standards: Athletes must be able to:
Plyometrics
- Run/walk minimum of 800m
- Jump and/or step up to a box 24 inches for men and 20 inches for ladies
- Get-overs: 48 inch box
- Every athlete is expected to be able to to single unders
- At least 1 male and female double unders
- At least 1 male and female expected to do cross overs
Athletes to provide their own rope
Gymnastics
- Pull-Ups (on yoke)
- Handstand Walk in 5' segments (at least 2 people in the team)
Strength
- Bench press: 2 x 50lbs DB's for men and 2 x 35lbs DB's for ladies. A barbell with a total weight of 165lbs for men and 105lbs for ladies.
- Cleans: Both power and squat cleans. 2 x 50lbs DB's for men and 2 x 35lbs DB's for ladies. A barbell with a total weight of 115lbs for men and 75lbs for ladies.
- Snatches: Both power and squat cleans. 1 x 50lb DB's for men and 1 x 35lb DB's for ladies. A barbell with a total weight of 115lbs for men and 75lbs for ladies.
- Deadlift: 2 x 50lbs DB's for men and 2 x 35lbs DB's for ladies. A barbell with a total weight of 275lbs for men and 185lbs for ladies.
- Back Squat: A barbell with a total weight of 225lbs for men and 155lbs for ladies.
- Front Squat: A barbell with a total weight of 155lbs for men and 105lbs for ladies.
- Press: Can strict, push or jerk: A barbell with a total weight of 115lbs for men and 75lbs for ladies
- American Kettlebell Swings: 53lbs for men and 35lbs for ladies
- Goblet Squats: 53lbs for men and 35lbs for ladies
- Wall Balls: 20lbs
- Sandbag Cleans: 150lbs for men and 100lbs for females
- Farmers Carry: 200m with 2 x 53lbs for men and 2 x 35lbs for females
- DB Step Ups with a 80lb DB for men and 40lb DB for females (Single DB)
Team Movements - Worm
- Deadlift a 4 person worm weighing 365lbs
- Clean a 4 person worm weighing 365lbs
- Walk 200m with the worm on your shoulder
