SUMMER SWEAT Comp
Summer Sweat
AUG 14 - SEPT 4
Uphill Heat
Aug 14 - Aug 21
For Repetitions
AMRAP
35 Double-unders
2 Toes to bar
2 Power Cleans (185 Lbs)
...
35 Double-Unders
4 Toes To Bar
4 Power Cleans (185 Lbs)
...
35 Double-Unders
6 Toes To Bar
6 Power Cleans (185 Lbs)
...
*15-minute Cap
For Repetitions
AMRAP
35 Double-unders
2 Toes to bar
2 Power Cleans (135 Lbs)
...
35 Double-Unders
4 Toes To Bar
4 Power Cleans (135 Lbs)
...
35 Double-Unders
6 Toes To Bar
6 Power Cleans (135 Lbs)
...
*15-minute Cap
For Repetitions
AMRAP
35 Single-unders
2 Hanging Knee-Raises
2 Power Cleans (95 Lbs)
...
35 Single-unders
4 Hanging Knee-Raises
4 Power Cleans (95 Lbs)
...
35 Single-unders
6 Hanging Knee-Raises
6 Power Cleans (95 Lbs)
...
*15-minute Cap
For Repetitions
AMRAP
35 Double-unders
2 Toes to bar
2 Power Cleans (135 Lbs)
...
35 Double-Unders
4 Toes To Bar
4 Power Cleans (135 Lbs)
...
35 Double-Unders
6 Toes To Bar
6 Power Cleans (135 Lbs)
...
*15-minute Cap
For Repetitions
AMRAP
35 Double-unders
2 Toes to bar
2 Power Cleans (115 Lbs)
...
35 Double-Unders
4 Toes To Bar
4 Power Cleans (115 Lbs)
...
35 Double-Unders
6 Toes To Bar
6 Power Cleans (115 Lbs)
...
*15-minute Cap
For Repetitions
AMRAP
35 Double-unders
2 Toes to bar
2 Power Cleans (85 Lbs)
...
35 Double-Unders
4 Toes To Bar
4 Power Cleans (85 Lbs)
...
35 Double-Unders
6 Toes To Bar
6 Power Cleans (85 Lbs)
...
*15-minute Cap
For Repetitions
AMRAP
35 Single-unders
2 Hanging Knee-Raises
2 Power Cleans (55 Lbs)
...
35 Single-unders
4 Hanging Knee-Raises
4 Power Cleans (55 Lbs)
...
35 Single-unders
6 Hanging Knee-Raises
6 Power Cleans (55 Lbs)
...
*15-minute Cap
For Repetitions
AMRAP
35 Double-unders
2 Toes to bar
2 Power Cleans (85 Lbs)
...
35 Double-Unders
4 Toes To Bar
4 Power Cleans (85 Lbs)
...
35 Double-Unders
6 Toes To Bar
6 Power Cleans (85 Lbs)
...
*15-minute Cap
Barbell
Your Required Weights
Pull-up Bar
Jump Rope
- Filming is to be done through the WODProof app under 'qualifiers' --> 'Summer Sweat Comp'.
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout is a 15-minute AMRAP made up of double-unders, toes to bar & power cleans. At the beginning of each round, the athlete will complete 35 double-unders.
In the first round, the athlete will complete 35 double-unders, followed by 2 toes to bar and 2 power cleans. In the second round, the athlete will complete 35 doubles-unders, followed by 4 toes to bar and 4 power cleans.
In each of the following rounds, the double-unders will remain at 35, however, the toes to bar and power cleans will increase by 2 additional reps each round.
The timecap is 15 minutes.
Tiebreak:
The time the athlete completes their last round of double-unders before the 15-minute timecap will be their tiebreak time.
**Athletes should record the time they complete each set of 35 double-unders or single-unders.**
Athletes who perform the greatest number of repetitions throughout the 15 minute workout will rank the highest. If two or more athletes complete the same number of reps, the tiebreak will go to the athlete who completed their last set of double-unders/single-unders the quickest.
- This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
- This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
- In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand or split-grip are all permitted.
- Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
- In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand or split-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips.
- Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
- For the power clean, the barbell begins on the ground - A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders in one motion, with the hips and knees fully extended. Touch-and-go is permitted but NO bouncing.
Max Paradise
Aug 21 - Aug 28
For Weight
1-rep max Bench Press
---
1-rep max Front Squat
---
1-rep max Deadlift
*18-minute Cap
*Athletes will be able to split up their 18 minutes however they would like, but must complete 1 max lift before moving on to the next. The lifts must be done in the order of Bench, Front Squat and then Deadlift.
For Weight
1-rep max Bench Press
---
1-rep max Front Squat
---
1-rep max Deadlift
*18-minute Cap
*Athletes will be able to split up their 18 minutes however they would like, but must complete 1 max lift before moving on to the next. The lifts must be done in the order of Bench, Front Squat and then Deadlift.
For Weight
1-rep max Bench Press
---
1-rep max Front Squat
---
1-rep max Deadlift
*18-minute Cap
*Athletes will be able to split up their 18 minutes however they would like, but must complete 1 max lift before moving on to the next. The lifts must be done in the order of Bench, Front Squat and then Deadlift.
For Weight
1-rep max Bench Press
---
1-rep max Front Squat
---
1-rep max Deadlift
*18-minute Cap
*Athletes will be able to split up their 18 minutes however they would like, but must complete 1 max lift before moving on to the next. The lifts must be done in the order of Bench, Front Squat and then Deadlift.
For Weight
1-rep max Bench Press
---
1-rep max Front Squat
---
1-rep max Deadlift
*18-minute Cap
*Athletes will be able to split up their 18 minutes however they would like, but must complete 1 max lift before moving on to the next. The lifts must be done in the order of Bench, Front Squat and then Deadlift.
For Weight
1-rep max Bench Press
---
1-rep max Front Squat
---
1-rep max Deadlift
*18-minute Cap
*Athletes will be able to split up their 18 minutes however they would like, but must complete 1 max lift before moving on to the next. The lifts must be done in the order of Bench, Front Squat and then Deadlift.
For Weight
1-rep max Bench Press
---
1-rep max Front Squat
---
1-rep max Deadlift
*18-minute Cap
*Athletes will be able to split up their 18 minutes however they would like, but must complete 1 max lift before moving on to the next. The lifts must be done in the order of Bench, Front Squat and then Deadlift.
For Weight
1-rep max Bench Press
---
1-rep max Front Squat
---
1-rep max Deadlift
*18-minute Cap
*Athletes will be able to split up their 18 minutes however they would like, but must complete 1 max lift before moving on to the next. The lifts must be done in the order of Bench, Front Squat and then Deadlift.
Barbell
Your Required Weights
Bench
- Filming is to be done through the WODProof app under 'qualifiers' --> 'Summer Sweat Comp'.
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This will be scored by the total combined weight lifted.
The athlete has 18 minutes to determine a 1-rep max bench press, front squat and deadlift. The athlete must complete each movement before moving onto the next and will do them in the following order: bench press, front squat, deadlift. Athletes must perform a minimum of 1 rep for each movement.
Tiebreak:
If two or more athletes lift the same amount of weight, the tiebreak will go to the athlete who completed their last lift the quickest.
Event #2 will be scored by the total combined weight lifted between the athletes' 1-rep max bench press, front squat and deadlift. If two or more athletes lift the same amount of weight, the tiebreak will go to the athlete who completed their last lift the quickest.
- Athletes may use any available flat bench.
- Athletes may place bumper plates under their feet.
- Athletes may NOT floor press or use a bench with any incline or decline.
- Athletic tape on the bar must be used to establish a 40-in (102-cm) width.
- No part of the athlete’s hands may be wider than 40 in (102 cm).
- If any part of the athlete’s hand makes contact with the tape at any point, the attempt will not count.
- The athlete must use a standard, pronated grip. The thumb must be wrapped around the bar.
- Collars MUST be placed outside the plates during all attempts.
- Athletes MUST declare the load they are attempting before starting to lift.
- Each attempt starts with full extension of the arms.
- Before lowering, the athlete must pause with the arms clearly extended and the bar over their torso.
- A spotter may be used to assist with a lift out of the rack. The spotter’s hands must be clearly off the bar before the bar is lowered.
- Both feet must remain on the floor (or bumper plates) throughout the entire rep.
- The shoulders and buttocks must remain in contact with the bench throughout the rep.
- During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/or buttocks come off the bench, the attempt will not count.
- The bar must make contact with any part of the torso at the bottom.
- The athlete may NOT pause or rest with the bar on the torso.
- The rep counts when the arms return to full extension with the bar over the athlete’s torso.
- After finishing the final lift, remove and film all plates used on the bar to verify the load.
- The rep is credited when the athlete’s hips and knees are fully extended.
- Another person may assist with changing the load
- After finishing the final lift, remove and film all plates used on the bar to verify the load.
- Collars must be placed outside the plates during all attempts.
- Athletes MUST declare the load they are attempting before starting to lift.
- Squat racks are permitted.
- Athletes will place the bar in the front before starting the descent of the lift.
- Once the bar is in the front rack position, the athlete’s hip crease must pass below the tops of their knees at the bottom.
- The rep is credited when the athlete’s hips and knees are fully extended
- Another person may assist with changing the load
- After finishing the final lift, remove and film all plates used on the bar to verify the load.
- The barbell starts on the ground.
- Collars must be placed outside the plates during all attempts.
- Athletes MUST declare the load they are attempting before starting the lift.
- Hands must be outside the knees and arms must be straight throughout
- Sumo deadlifts are not allowed. No bouncing
- The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar
- Another person may assist with changing the load
- After finishing the final lift, remove and film all plates used on the bar to verify the load.
The Wave
Aug 28 - Sept 4
For Time
50 Chest-to-bar pullups
40 Overhead squats (135 lbs)
30 Burpee box jump-overs (24 inch)
20 Handstand pushups
10 Alternating single-leg squats
*12-minute Cap
For Time
50 Pullups
40 Overhead squats (115 Lbs)
30 Burpee box jump-overs (24 inch)
20 Handstand pushups
10 Alternating single-leg squats
*12-minute Cap
For Time
50 Jumping pullups
40 Overhead squats (95 lbs)
30 Burpee box step-overs (24 inch)
20 Hand-release pushups
10 Alternating lunges
*12-minute Cap
For Time
50 Pullups
40 Overhead squats (115 Lbs)
30 Burpee box jump-overs (24 inch)
20 Handstand pushups
10 Alternating single-leg squats
*12-minute Cap
For Time
50 Chest-to-bar pullups
40 Overhead squats (85 lbs)
30 Burpee box jump-overs (20 inch)
20 Handstand pushups
10 Alternating single-leg squats
*12-minute Cap
For Time
50 Pullups
40 Overhead squats (65 Lbs)
30 Burpee box jump-overs (20 inch)
20 Handstand pushups
10 Alternating single-leg squats
*12-minute Cap
For Time
50 Jumping pullups
40 Overhead squats (55 lbs)
30 Burpee box step-overs (20 inch)
20 Hand-release pushups
10 Alternating lunges
*12-minute Cap
For Time
50 Pullups
40 Overhead squats (65 Lbs)
30 Burpee box jump-overs (20 inch)
20 Handstand pushups
10 Alternating single-leg squats
*12-minute Cap
Barbell
Your Required Weights
Pull-up Bar
Plyo Box
- Filming is to be done through the WODProof app under 'qualifiers' --> 'Summer Sweat Comp'.
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps.
- Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout is a classic chipper made up of 5 movements.
It will begin with 50 chest-to-bar pullups, followed by 40 overhead squats, 30 burpee box jump-overs, 20 handstand pushups and finishing with 10 alternating single leg squats. Athletes must complete all repetitions of each movement before moving on to the next movement.
The timecap for event #3 is 12 minutes.
Tiebreak:
If two or more athletes complete the workout in the same amount of time, the tiebreak will go to the athlete who completed the 40 overhead squats the quickest.
Athletes who complete the entirety of the workout in the shortest amount of time will rank the highest. If two or more athletes complete the workout in the same amount of time, the tiebreak will go to the athlete who completed the 40 overhead squats the quickest.
- Strict, Kipping, or Butterfly Pull-ups are allowed as long as the standards are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand and mix grip are all permitted. The rep is credited when the chest clearly comes in contact with the bar below the collar bone.
- Strict, Kipping, or Butterfly Pull-ups are allowed as long as the standards are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand and mix grip are all permitted. The rep is credited when the chin can be seen clearly above the height of the bar.
- For Jumping Pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.
- In the box jump-over, there is no requirement to stand tall while on top of the box.
- Athletes may jump or step back to reach the bottom position and may jump or step up to reach the starting positon. Chest and thighs must touch the ground.
- A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
- Each rep is counted when the athlete has both feet on the ground on the opposite side, where they may begin their next rep.
- In the burpee box step-over, there is no requirement to stand tall while on top of the box.
- Athletes may jump or step back to reach the bottom position and may jump or step up to reach the starting positon. Chest and thighs must touch the ground.
- Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.
- Each rep is counted when the athlete has both feet on the ground on the opposite side, where they may begin their next rep.
- BEFORE STARTING - Athletes must measure and tape out a 36 x 24 inch rectangle box against the wall where they will perform their handstand push-ups.
- Every repetition of the handstand push-up begins and ends at the top of a handstand, with arms fully extended, heels in contact with the wall, the body in a vertical locked-out press position, and palms in the required rectangle. Fingers may extend past the tape.
- At the bottom, the athlete's head must make contact with the ground surface. The athlete may perform these strict or kipping. If the head and hands are on different surfaces, the surfaces must be level.
- The rep begins with the athlete bringing their chest to the ground, and releasing both hands from the floor simultaneously.
- Finally, the athlete will return their hands to the floor and press the body off the ground until they arrive with elbows locked out in a straight plank position.
- A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The hip crease must be below the top of the knee at the bottom.
- The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.
- At the start and finish of each rep of the single-leg squat, the hips and knee of the working leg must be fully extended. The non-working leg must remain in front of the body and can NOT make contact with the ground.
- At the bottom, the hip crease, must pass below the top of the knee of the working leg. The athlete must alternate legs after every successful rep.
- At the bottom of the lunge, the trailing knee must make contact with the ground and athletes must alternate legs every repetition. You will be required to step forward NOT backward when completing the lunges. The rep is credited once the athlete is standing tall with their feet together, knees and hips are fully extended.
