FESTIVAL

WEEK ONE / WORKOUT TWO

S C O R E C A R D

wor k out t w o PRESENTED BY

16 MINUTE AMRAP
40 ALT DB SNATCHES (50, 35LB)
40 PULL-UPS
30 DB BURPEES
30 C2B PULL-UPS
20 DEVIL PRESSES
20 BAR MUSCLE-UPS

TIME CAP / 1 6 MIN SCORE / T O T A L REPS

TIE BREAKER / T O T A L TIME ELAPSED AT THE COMPLETION OF THE

FIRST ROUND OF 20 DEVIL PRESSES

ALTERNATE OPTION / ANYONE COMPLETING ALTERNATE VERSION IS NOT ELIGIBLE FOR ANY QUALIFYING DIVISIONS
40 ALT DB SNATCHES (35/20LB)
40 JUMPING PULL-UPS
30 DB BURPEES
30 RING ROWS
20 DEVIL PRESSES
20 PULL-UPS

EQUIPMENT /
Pair of Dumbbells and Pull-up Bar
If performing in kilograms: 50lb = 22.5kg, 35lb = 15kg, 20lb = 10kg
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FLOW /

Prior to the start of the clock, the athlete will stage their dumbbells and pull-up bar.

At the start of the ascending clock, the athlete will begin with 40 alternating dumbbell snatches.
The dumbbell must alternate hands every successful repetition. In the case an athlete is given a
no-rep on a particular arm, they must reperform the repetition on that arm prior to continuing.
Once the athlete completes 40 alternating dumbbell snatches, they will proceed to the pull-up
rig to perform 40 pull-ups or jumping pull-ups.

After the 40 pull-ups are complete, the athlete will return to the dumbbells for 30 dumbbell
burpees. When the 30 dumbbell burpees are finished, the athlete may head back to the rig to
complete 30 chest-to-bar pull-ups (or ring rows for alternate.) Upon completion, the athlete will
begin the 20 devil presses.

Once the devil presses are complete the athlete may begin their 20 bar muscle-ups (or 20
pull-ups for alternate.)

If the athlete completes their 20 bar muscle-up or pull-up repetition within the 16-minute
window, they will start at the top of the AMRAP with 40 alternating dumbbell snatches. If time
still remains upon completion, the athlete will continue back to the rig, and continue through
the work until the 16 minute time-cap has elapsed.

MOVEMENT STANDARDS /
DUMBBELL SNATCH /
The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell
directly overhead. At the bottom of the movement, both heads of the dumbbell must touch the
ground.

The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Bouncing the
dumbbell is not allowed. Athletes must alternate arms after each repetition. The dumbbell must
be lowered below the top of the athlete’s head before he or she can switch hands for the next
rep. The non-lifting hand and arm may not be in contact with the body during the repetition.
If the athlete receives a no rep and has already switched hands, the athlete may proceed from
where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for
the next repetition to count.

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the
middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout,
the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat
snatch or split-style snatch.
However, both feet must return and be in line under the athlete’s body while the dumbbell is
locked out overhead for the repetition to count.

PULL-UP /
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as
long as all the requirements are met. 2 / 6
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MOVEMENT STANDARDS (CONT.) /

PULL-UP (CONT.) /
The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin
must break the horizontal plane of the bar.

DUMBELL BURPEE /
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s
hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.
From here, the athlete will jump to their feet, never taking their hands from the dumbbells.
The athlete will then perform a “deadlift” with the dumbbells while they are standing.

The repetition is counted when the athlete stands with their knees and hips fully extended while
maintaining control of the dumbbells. The dumbbells cannot be “dropped” from the top of the
deadlift at any time. They must be controlled back down to the ground safely.

CHEST TO BAR PULL-UP /

The chest to bar pull-up begins with an athlete at a dead-hang (arms, shoulders, and hips
extended) from a pull-up rig. The athlete then, using any style (kipping, butterfly, strict,)
must draw anywhere from their clavicle to their first rib in physical contact with the bar. Each
repetition begins with the athlete in a dead-hang, and finishes with the athlete making contact
with their chest to the bar.

DEVIL PRESS /
The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a
combination of a dumbbell burpee, and a double dumbbell snatch.

Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s
hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.
From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next,
the athlete shall snatch or swing both dumbbells from the floor simultaneously,
and finish with both locked out overhead, with hips, knees, shoulders, and arms at full exten-
sion. This shall indicate a completed repetition.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momen-
tum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumb-
bells.

BAR MUSCLE UP /
The bar muscle up begins with the athlete at a dead hang on the pull up bar. Arms must be fully
extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not
pass the height of the pull up bar.
At the top of each repetition, the elbows must be fully locked out while the athlete is in a posi-
tion of support above the bar. Athletes may not rest on the bar using a weight belt, laying on
their torso, hip, etc.
In the locked out position, the hands are the only point of contact helping the athlete stay in
support.

Athletes cannot remove their hands from the pull up bar in the position of support.
Athletes may use gymnastics grips or gloves. They may also use tape but cannot use both
together. They must choose between tape or hand protection. They cannot be combined.

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MOVEMENT STANDARDS (CONT.) /

RING ROW /
The ring row begins with a set of hanging rings. The rings must be set so they are shoulder
width apart. The athlete must have a full grip of the rings in a supine lying position. The rings
must be set so body stays rigid with arms and legs fully extended. They must also stay in line
with the shoulder joint at all times. The elbows must pull back until rings touch the side of the
athlete's chest. At the end of the repetition, the arm must finish in full extension. The athlete
must remain in a hollow or parallel with the ground at all times.

JUMPING PULL-UP /
The jumping pull-up requires the athlete to set up a box or platform beneath a pull-up rig. The
box should be set up so that when the athlete is standing at full extension with arms overhead
and locked out, the pull-up bar meets them roughly three inches below the start of their wrist.

A repetition is performed when an athlete starts grabbing the pull-up bar, and squats so that
their shoulders and arms are at full extension. The athlete can then use a combination of jump-
ing and pulling so the chin breaks the horizontal plane of the bar.

SCORING /

This workout is scored as the total repetitions performed within the allotted 16minute time cap.

The tie-breaker will be recorded as the total time elapsed at the completion of the first round of
20 devil presses. If an athlete is unable to finish the devil press, the tie-break time will be 16
minute.

VIDEO SUBMISSION /

Prior to starting, the athlete should state their name, and film their dumbbells in a way that
clearly displays the weight. All video submissions should be uncut and unedited in order to
accurately display the performance. A clock or timer, with the running workout time clearly
visible, should be in the frame throughout the entire workout. Shoot the video from an angle so
all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye
lens or similar lens may be rejected due to the visual distortion these lenses cause.

While video submission is not required until the conclusion of the challenge, we recommend
filming all of your completed workouts in preparation for those requested.

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PRESCRIBED WORKOUT / SCORE SUBMISSION DUE: AUGUST 26TH, AT 8PM ET

16 MINUTE AMRAP

R O U N D O N E R O U N D T W O

ALTERNATING
DUMBBELL
SNATCHES 10 20 30 40 40
10 20 30 40
220

PULL-UPS
10 20 30 40 80
10 20 30 40
260

DUMBBELL
BURPEES 10 20 30 110
10 20 30
290

10 20 30 10 20 30
CHEST
TO BAR
PULL-UPS 140 320

DEVIL
PRESSES 10 20160
10 20 340

BAR
MUSCLE
UPS 10 20180
10 20 360

TOTAL REPS TIE BREAK TIME :

ATHLETE NAME

SIGNATURE

JUDGE NAME
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ALTERNATE WORKOUT / SCORE SUBMISSION DUE: AUGUST 26TH, AT 8PM ET

16 MINUTE AMRAP

R O U N D O N E R O U N D T W O

ALTERNATING
DUMBBELL
SNATCHES 10 20 30 40 40
10 20 30 40
220

JUMPING
PULL-UPS 10 20 30 40 80
10 20 30 40
260

DUMBBELL
BURPEES 10 20 30 110
10 20 30
290

RING
ROWS 10 20 30
140
10 20 30
320

DEVIL
PRESSES 10 20
160
10 20 340

PULL-UPS
10 20
180
10 20 360

TOTAL REPS TIE BREAK TIME :

ATHLETE NAME

SIGNATURE

JUDGE NAME
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