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inhouse comp 2026

Saturday July 4th 2026

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workout 1

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divisions variations

Elite-60/40kg

RX-50/35kg

Scaled-40/30kg

Novice-30/20kg

​standards

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1. Lateral Burpees 

  • Start standing parallel to the barbell.

  • Drop to the floor with chest and thighs touching the ground.

  • Jump or step feet back under the body and hop laterally over the bar.

  • Both feet must take off and land together for the jump (Rx).

  • No need to fully extend hips when jumping over the bar.

  • Rep is complete when both feet land on the opposite side.

  • Modification: Step-over or burpee to a plate if jumping isn't possible.​

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2. Hang Cleans 

  • Start with the bar at hang position (above knees).

  • Any clean style allowed: power or squat.

  • bouncing of the barbell is not permitted

  • Elbows must clearly come around and in front of the bar.

  • Bar must be received in the front rack position.

  • No reps start from the ground—must deadlift first, then begin hang reps.

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3.  Shoulder to Overhead 

  • Start in front rack position.

  • Any overhead press style allowed: strict press, push press, push jerk, or split jerk.

  • Bar must travel from the front rack to full lockout overhead.

  • Arms, hips, and knees must be fully extended with feet under the hips at the top.

  • If split jerking, feet must return to neutral under control before the rep counts.

workout 2

divisions variations

Elite-60/40kg

RX- 50/35kg, 40 Toes To Bar

Scaled- 40/30kg, 55 Hanging Knee Raise

Novice- 40/30kg (Front Squat), 25 Hanging Knee Raise + 30 Sit-up

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standards​

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Toes-to-Bar 

  • Begin from a dead hang on a pull-up bar.

  • Both feet must rise and touch the bar simultaneously, between or outside the hands.

  • Feet must clearly pass behind the vertical plane of the pull-up bar at the start of each rep.

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Hanging knee raise (Scaled & Novice only)

  • Begin from a dead hang on a pull-up bar.

  • Both  knees  must rise and break parallel simultaneously,.

  • Feet must clearly pass behind the vertical plane of the pull-up bar at the start of each rep.

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Overhead Squat

  • Barbell begins on the ground..

  • squat snatching the first rep is permitted

  • In one continuous movement squat so hips pass below the line of the knees

  • Hips, knees, and arms fully extended.

  • Bar stacked over the midline of the body.

  • Rep must be completed with control; no dropping bar from overhead without full extension.

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Front Squat (novice only)

  • Barbell begins on the ground.

  • squat Cleaning the first rep is permitted.

  • In one continuous movement squat so hips pass below the line of the knees

  • Hips, knees, and arms fully extended.

  • Bar remains on front rack with elbows infant of the bar.

  • Rep must be completed with control; no dropping bar from front rack without full extension.

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workout 3

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divisions variations

Elite- N/a

RX- N/a

Scaled- 10/7 Calories

Novice- 8/6 Calories

​standards

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echo

  • monitors must all read the calorie target number before athletes move onto the next piece of equipment

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Clean & Jerk

  • Power/Squat/Split Cleans are all permitted

  • Push jerk/Split Jerks are both permitted

  • weights can only increase each round 

  • athletes may have as many attempts in each 1min working window as they desire

workout 4

divisions variations

Elite-24/20", 22.5/15kg

RX- 24/20", 22.5/15kg, 12 Chest to bar pull-up

Scaled- 24/20", 17.5/12.5kg, 12 Pull-up

Novice- 24/20", 15/10kg, 12 jumping Pull-up

standards

 

Box Jump Over 

  • Athlete must jump from two feet onto a box.

  • Full extension on top of the box is NOT required .

  • athletes must step down on the other side.

  • Must clearly go over the box (not around).

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Chest-to-Bar Pull-Up 

  • Athlete begins from a dead hang with arms fully extended.

  • Any style allowed: kipping, butterfly, or strict.

  • The chest must clearly make contact with the bar below the collarbone.

  • Feet must not touch the ground during the rep.

 

 Pull-Up 

  • Athlete begins from a dead hang with arms fully extended.

  • Any style allowed: kipping, butterfly, or strict.

  • The chin must clearly break the line  of the bar at the top of the rep

  • Feet must not touch the ground during the rep.

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Bar Muscle-Up 

  • Athlete must begin hanging from the bar with full extension.

  • Any kip or strict technique is allowed as long as the feet don't rise above the plane of the bar

  • Movement ends with elbows locked out over the bar in a support position 

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jumping pullUp 

  • Athlete must begin hanging from the bar with full extension and feet on box

  • athletes then jump and pull up until chin breaks the plane of the bar

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DB Snatch

  • DB begins & ends on the floor each rep

  • in one movement with 1 arm the db is moved overhead to full extension 

  • db must alternate hands each rep 

  • both heads of the db must contact the ground simultaneously  each rep

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heat lists

wod 1

heat 1

heat 2

heat 3

heat 4

heat 5

heat 6

wod 2

heat 1

heat 2

heat 3

heat 4

heat 5

heat 6

wod 3

heat 1

heat 2

heat 3

heat 5

heat 4

heat 6

wod 4

heat 1

heat 2

heat 3

heat 4

heat 5

heat 6

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