STANDARDS:
Runs – Sandbag / medicine ball may be carried anyhow. Bag or ball may be dropped and picked up as necessary
Pull-ups – Each rep must begin with arms in full extension, and end with chin completely over the bar.
Overhead Squats – Each rep must begin at full hip extension, hip crease must fall below knee at the bottom, and full hip extension must be reached again at the top. Arms must remain locked out throughout the movement. If a squat snatch is used to get the bar overhead, standing the bar up out of the squat snatch DOES NOT count as the first rep.
Double-Unders – Rope must pass under feet twice for each counted rep. Attempts / missed reps must not be counted.
Kettlebell Swings – At top of swing, some part of the athlete’s ear must be visible in front of arms. Arms may be slightly bent. Hips must reach full extension.
Toes-to-Bar – Any part of both of the athlete’s feet must touch the bar for each counted rep.

STANDARDS: Athlete may run/walk/do any combination of running and walking to complete the 5K as fast as possible. Athlete must follow designated route.

STANDARDS:
Turkish Delight: Any variety of Get-Up is valid. Both arms may be used to press the weight for as long as one of the athlete’s shoulders remains on the ground. After the shoulders leave the ground, the athlete may use either arm to complete the lift. The weight must start on the ground, and the athlete must reach full arm, hip and leg extension at the top. Descent may be indelicate. Athlete has 1 minute to complete each Get-Up.
Atlas Stone Hoist: Basically none. Stone has to start on ground and end on other side of barrier. Stone can hit barrier as long as it ends up passing over the top of it. If the athlete knocks the barrier over completely, they receive a DNF score for the workout.
Press-Off: Keg must be cleaned from the ground to the chest prior to first press. For each rep, keg must touch chest at bottom, and arms, hips, and legs must be fully extended at top of lift.
Drag Race: Hands must remain in straps (sled can’t be tied on; athlete can’t put arms completely through straps.) Athlete may face either forward or backward.

STANDARDS:
Clean & Jerk: Each attempt begins on ground. Athlete must reach full leg and hip extension at the top of the clean, and hold the bar in a rack position such that his or her elbows are in front of the barbell when viewed from the side. The clean may be power, squat, or split. The jerk begins in the rack position (elbows may move back,) and ends overhead with arms, hips, and legs all fully extended, and the weight under control. Athlete may use a squat jerk or a split jerk. If a split jerk is used, feet must be brought together to complete the lift. Athlete should maintain the top position of the jerk until their judge has indicated that the lift is valid and complete.
Snatch: Each attempt begins on ground. Athlete must reach full arm, leg and hip extension at the top of the lift, and the weight must be under control. The snatch may be power, squat, or split. Snatches may be ugly as all get-out, as long as the athlete locks out the weight over their head (i.e. pressing the weight out at the top is okay.) Athlete should maintain the top position of the snatch until their judge has indicated that the lift is valid and complete.