2024 Everest
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Teams
For Time (14 min cap):
- Male 1 – 20 Barbell Thrusters
- Female 1 – 20 Barbell Thrusters
- Male 1/Female 1 – 30 Caloriel Ski (Shared)
- Male 2 – 20 Barbell Thrusters
- Female 2 – 20 Barbell Thrusters
- Male 2/Female 2 – 30 Calorie Ski (Shared)
THEN
20-15-10
- Synchronized Toes 2 Bar (Any 2 Athletes)
*5 Rope Climbs After Each Set (Any Athlete) 15′
THEN
- Male /Female 1 – 30 Calorie Ski (Shared)
- Male 1 – 20 Barbell Thrusters
- Female 1 – 20 Barbell Thrusters
- Male 2/Female 2 – 30 Calorie Ski (Shared)
- Male 2 – 20 Barbell Thrusters
- Female 2 – 20 Barbell Thrusters
Scaling Key
RX: Barbells 135/95
Masters 35+: 115/80
Intermediate/Masters 45+: 95/65
Novice: 75/55, Synchronized Hanging Knee Raise, Scaled Rope Climb *10-10-10 Reps
Team Flow
This workout begins with all four athletes in the starting box approximately 45 feet from the rig. At the call of 3, 2, 1, GO! The first mixed pair of athletes (Male 1/Female 1) will move to the set of barbells. M1 will then complete 20 barbell thrusters. The non-working athlete will not be in the immediate working area. Once complete, F1 will begin 20 barbell thrusters. From there, both athletes will move to the middle of the lane to accumulate 30 calories on the Ski erg, sharing the reps as they choose. Once the calorie requirement is met, M1/F1 will move to the rig area and wait for their teammates to complete the same movements.
After the calorie requirement is met as indicated by the judge, M2/F2 will move from the starting box to the set of barbells. M2 will then complete 20 barbell thrusters. The non-working athlete will not be in the immediate working area. Once complete, F2 will begin 20 barbell thrusters. From there, both athletes will move to the middle of the lane to accumulate 30 calories on the Ski erg, sharing the reps as they choose. Once the calorie requirement is met, M2/F2 will move to the rig area, tag M1/F1 to begin the team-shared portion of the workout. Athletes will not move to the rig until all four teammates are in the designated area. Non-working athletes may not enter the working area without a tag.
At the rig, any combination pair will complete 20 synchronized toes to bar. Once complete, any single athlete will complete 5 rope climbs. Athletes may change out on both exercises at any time. After the 5th rope climb, any combination pair will return to the rig to complete 15 toes to bar, then a single athlete will perform 5 rope climbs. The same sequence pattern will be completed for the set of 10 toes to bar and 5 rope climbs.
Upon completion of the final rope climb, M1/F1 will move to the middle of the lane to accumulate 30 calories on the Ski erg. Once the calorie requirement is met, M1/F1 will move to the set of barbells. M1 will then complete 20 barbell thrusters. The non-working athlete will not be in the immediate working area. Once complete, F1 will begin 20 barbell thrusters. After the rep requirement is met as indicated by the judge, M2/F2 will move to the middle of the lane to accumulate 30 calories on the Ski erg. Once the calorie requirement is met, M2/F2 will move to the set of barbells. M2 will then complete 20 barbell thrusters. The non-working athlete will not be in the immediate working area. Once complete, F2 will begin 20 barbell thrusters.
After the last rep, both athletes will move back to the start to complete the event.
The team’s score is the total time taken to complete the workout and return to the starting line. In the event of a time cap, the team’s score will be the total number of repetitions completed.
** Key Points for Teams** Pairs cannot tag out until their portion of the workout is completed. A stepper will be available in each lane to assist with getting up to the bar.
Standards
Barbell Thruster: Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the knee in the bottom position. A squat clean into thruster is allowed when picking the barbell up from the floor. The rep is credited when all athletes’ knees, hips, and arms are fully extended with the barbell directly over, or slightly behind the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Hanging Knee Raise: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete raises their knees above the level of the hips. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Rope Climb: Using any style rope climb employing both hands and feet, the athlete must climb the rope and touch the crossbeam at the top. Jumping up to begin each ascent is permitted. Athletes must show control on the descent for the rep to be credited.
Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.
Ski: A Concept 2 ERG will be used for this event. The damper can be at any setting desired. The Ski ERG handles cannot be dropped and must be placed in the rack when changing athletes.
Sync Hanging Knee Raise: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when the athletes raise their knees above the level of the hips at the same time. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Sync Toes to Bar: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when the athletes touch both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each team to assist with climbing to the bar if needed.
Toes to Bar: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete touches both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each team to assist with climbing to the bar if needed.
Individuals
For time (10 min cap):
9-12-15
- Toes To Bar
- Calorie Ski
- Barbell Thrusters
***3 Rope Climbs (15’) to Start Round of 9
**2 Rope Climbs (15’) to Start Round of 12
*1 Rope Climb (15’) to Start Round of 15
Scaling Key
Elite: 155/105, Legless Rope Climb
RX: 135/95
Masters 35-39: 115/80
Masters 40-44: 95/65
Masters 45-49: 95/65
Masters 50-54: 95/65
Masters 55-59: 75/55
Masters 60+: 75/55
Intermediate: 95/65
Novice: 75/55, Hanging Knee Raises, Scaled Rope Climb *6-4-2 Reps
Teens RX: 95/65
Teens Scaled: 75/55, Hanging Knee Raises, Scaled Rope Climb *6-4-2 Reps
Individual Flow
This workout begins with the athlete in the starting box approximately 45 feet from the rig. At the call of 3, 2, 1, GO! the athlete will sprint to the rig to complete 3 rope climbs. Once complete, the athlete will move to complete the first set of 9 toes to bar.
After the last completed rep, the athlete will move to the ski erg in the middle of the lane to complete 9 ski erg calories. Next, the athlete will move to the barbell next to the starting box to complete 9 barbell thrusters.
Once the barbell thruster is complete, the athlete will sprint back to the rig area for 2 more rope climbs and the round of 12 toes to bar, ski calories and barbell thrusters. From there, the athlete moves back to the rig for 1 final rope climb and final round of 15 toes to bar, ski erg calories, and thrusters.
After the last rep, the athlete will move back to the start to complete the event.
The athlete’s score is the total time taken to complete the workout and return to the starting line. In the event of a time cap, the athletes score will be the total number of repetitions completed.
** Key Points for Athletes** A stepper will be available in each lane to assist with getting up to the bar.
Standards
Barbell Thruster: Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the knee in the bottom position. A squat clean into thruster is allowed when picking the barbell up from the floor. The rep is credited when all athletes’ knees, hips, and arms are fully extended with the barbell directly over, or slightly behind the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
Hanging Knee Raise: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete raises their knees above the level of the hips. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Rope Climb: Using any style rope climb employing both hands and feet, the athlete must climb the rope and touch the crossbeam at the top. Jumping up to begin each ascent is permitted. Athletes must show control on the descent for the rep to be credited.
Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.
Ski: A Concept 2 ERG will be used for this event. The damper can be at any setting desired. The Ski ERG handles cannot be dropped and must be placed in the rack when changing athletes.
Toes to Bar: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete touches both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each team to assist with climbing to the bar if needed.