COMPETITION
GUIDELINES
MOVEMENTS
Bodyweight / Gymnastic
Movements
Kettlebell Movements
Barbell Movements
Other Movements
INTERMEDIATE
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Toe to bar / Knees to elbow
Pistols 20 alternating
Double unders 20-50
Ring dips men: 10/ women 5
Pull Ups (unbroken) men: 20 / women: 10
• Kettlebell snatch
men:24kg / women:16kg
• Heavier kettlebell thruster:
men: 2x20kg / women 2x12 kg
• Kettlebell clean and jerk:
men: 24kg / women 16kg
• Deadlift @ 100 - 140kg Men
(15 x 100kg /10 x 120kg / 5 x 140kg)
• Deadlift @ 60 - 80kg Women
(15 x 60kg / 10 x 70kg / 5 x 80kg)
• Push press @ 55-65kg Men
(15 x 55kg / 10 x 60kg / 5 x 65kg)
• Push press @ 30 -40kg Women
(15 x 30kg / 10 x 35kg / 5 x 40kg)
• Clean Anyhow @ 60 -70kg Men
(15x 60kg / 10 x 65kg / 5 x 70kg)
• Clean Anyhow @ 35-45kg Women
(15 x 35kg / 10 x 40kg / 5 x 45kg)
• Thrusters @ 40-50kg Men
(15 x 40kg/ 10 x 45kg / 5 x 50kg)
• Thrusters @ 25-35kg Women
(15 x 25 / 10 x 30kg / 5 x 35kg)
• Front squat @ 50-60kg Men
(15 x 50kg / 10 x 55kg / 5 x 60kg)
• Front squat @ 35-40kg Women
(15 x 35kg / 10 x 40kg / 5 x 45kg)
• Snatch @ 40-50kg Men
(10-15 x 40kg / 5-10 x 50kg)
• Snatch @ 25-35kg Women
(10-15 x 25kg / 5-10 x 35kg)
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Running
Rowing
Airdyne
Wall ball
Dumbbell Snatch (Men: 24kg - 28kg / Women: 12kg - 16kg)