Workout 16Q.3
Pro Division
6 Minute AMRAP:
25 Toes to Bar
25 Overhead Squats
Men use 155 lb. bar
Women use 105 lb. bar
Click here for the official scorecard
NOTES
This workout begins with the athlete underneath the pull up bar. At the call of “3–2–1 … go,” the athlete will perform 25 Toes to Bar. Once all the toes to bar reps are complete, they will move to the Overhead Squats. After the last Overhead Squat, the athlete will move back to their pull up bar to begin the next round.
Your score will be the total number of repetitions completed before the 6-minute time cap. You will enter your result by the total number of reps completed.
Video submission is required for all Pro Division athletes and those athletes battling for cash and prizes. If you win first place but do not submit a video, you will not win the cash. If the first place winner does not submit a video, the cash will not be awarded to the second place finisher. For more details on score submission click here.
MOVEMENT STANDARDS
Toes to Bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
Overhead Squats
The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.
EQUIPMENT
- Pull Up bar
- Barbell
- Collars
- Plates to load to the appropriate weight for your division
VIDEO SUBMISSION STANDARDS
Prior to starting, film the plates and barbell that are used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Qualifier 16Q.3 Workout Variations
Pro / Amateur / Team Division
(Masters Men and Women 40–44, Masters Men and Women 45–49)
6 Minute AMRAP:
25 Toes to Bar
25 Overhead Squats
Men use 155 lb. bar
Women use 105 lb. bar
Intermediate/Scaled Division
(Masters Men and Women 50+)
6 Minute AMRAP:
- 25 Toes to Bar
- 25 Overhead Squats
Men use 95 lb. bar
Women use 65 lb. bar
