STRENGTH

CORE Tabata 16

• M1 - Hollow Hold

• M2 - Plank Hold

• M3 - Lying Leg Raises

• M4 - Hollow Shuffle

WORKOUT OF THE DAY

AMRAP

• 5 toes-to-bars

• 12 Dumbbell Push Press

• 1 wall walk

OPTIONAL ACCESSORY WORK

Rest

TECH

Snatch Burgener Warm-up

WORKOUT OF THE DAY

In 20 Mins

• Find your 1 Rep Max Snatch

OPTIONAL ACCESSORY WORK

Rest

STRENGTH

Every 2:00

• A. 3 Rounds

• 12 Weighted Scapular Pull-ups

• B. 3 Rounds

• 10 Kip Swings

WORKOUT OF THE DAY

For Time:

• 20 Pull-ups

• 20 Romanian Deadlifts

• 40 Hollow Shuffle

• 16 Pull-ups

• 16 Romanian Deadlifts

• 32 Hollow Shuffle

• 12 Pull-ups

• 12 Romanian Deadlifts

• 24 Hollow Shuffle

• 8 Pull-ups

• 8 Romanian Deadlifts

• 16 Hollow Shuffle

• 4 Pull-ups

• 4 Romanian Deadlifts

• 8 Hollow Shuffle

OPTIONAL ACCESSORY WORK

Rest

STRENGTH

Snatch Grip Deadlift

• 6x5

• @ 50% of 1RM Deadlift

• Every 3:00

WORKOUT OF THE DAY

For Time:

• 25 power snatches

• 25-calorie Echo bike / 20 Cal Rows / 200m Run

• 25 power snatches

• 25-calorie Echo bike / 20 Cal Rows / 200m Run

• 25 power snatches

OPTIONAL ACCESSORY WORK

3 rounds:

• 10 Weighted Single Leg Glute Bridge (e/s)

• 10 Hip Thrusts

TECH

Every 3:00 for 5 Sets

• 3 Snatch Shrugs

• 3 Snatch High Pulls

• @ 90% of 1RM

WORKOUT OF THE DAY

21-18-15-12-9-6-3 reps for time of:

• Knees-to-elbows

• Dumbbell thrusters

OPTIONAL ACCESSORY WORK

Mobility 3x

• 10 PVC Thoracic Spine Extensions

• 10 Lying Down PVC Lat Stretch

• 10 Plate Kettlebell Assisted Shoulder Extensions

TECH

A. Overhead Squat

• 4x3 @ 65–70%

• every 3:00

B. Snatch Balance

• 5x2 @ 60–70%

• every 3:00

WORKOUT OF THE DAY

Every 2 mins for 30 mins.

• 1 Hang Power Snatch

• 2 Overhead Snatch

OPTIONAL ACCESSORY WORK

3 Rounds

• 5 SOTS Press (PVC or Empty Barbell)

• 12 DB on the knee external rotations

• 15 Lu Raises

  -Then-

• Accumulate 3:00 Weighted Plank Hold

TECH

A. Overhead Squat

• 4x3 @ 65–70%

• every 3:00

B. Snatch Balance

• 5x2 @ 60–70%

• every 3:00

WORKOUT OF THE DAY

Every 2 mins for 30 mins.

• 1 Hang Power Snatch

• 2 Overhead Snatch

OPTIONAL ACCESSORY WORK

Rest Day

TECH

• Rope Climbs

• Push-ups

WORKOUT OF THE DAY

For Time:

• 800m Run

• 50 Push-ups

• 1 Rope Climb

• 40 Push-ups

• 1 Rope Climb

• 30 Push-ups

• 1 Rope Climb

• 20 Push-ups

• 1 Rope Climb

• 10 Push-ups

• 1 Rope Climb

• 800m Run

OPTIONAL ACCESSORY WORK

3 Rounds

• 10 PVC Thoracic Ectensions

• rest 30s after each round

5 Rounds

• 12 Lu Raises

3 Rounds

• 15 Lying Leg Raises

STRENGTH

Sumo Deadlift

• 5x5

• Every 2:00

WORKOUT OF THE DAY

AMRAP

• 10 Burpees

• 15 Sumo Deadlift High Pulls

• 20 Ab Mat Sit-ups

OPTIONAL ACCESSORY WORK

Rest day

STRENGTH

Clean and Jerk

• Every 3:00

• 4x5

• @ 70–75% of 1RM

WORKOUT OF THE DAY

Death by Wallballs

• on a running clock

• M0- 1 Wallball

• M1 - 2 Wallballs

• M3 - 3 Wallballs

• M4 - 4 Wallballs

• So on and so forth

OPTIONAL ACCESSORY WORK

4 rounds

• 12 Barbell Rows

• every 3:00

3 Rounds

• 10 Wall Slides with Foam Roller: Serratus Anterior Activation with Foam Rollers

STRENGTH

Front Squats

• Every 3:00

• 4x4

• @ 60-70% of 1RM

WORKOUT OF THE DAY

4 Rounds for Time

• 15 Box Jumps

• 15 American Kettlebell Swings

• 100 Double Unders

OPTIONAL ACCESSORY WORK

3 Rounds

• 5 Clean High Pulls - 80, 90, 100 of 1RM

3 Rounds

• 5 Hip Thrusts AHAP

STRENGTH

Split Jerks

• For Load

• 4x5

• Start @ 60% of 1RM Shoulder Press

• Every 2:00

WORKOUT OF THE DAY

For Time

• 21-15-9

• Hang Squat Clean

• Ring Dips

OPTIONAL ACCESSORY WORK

3 Rounds

• 5 SOTS Press (PVC or Empty Barbell)

• 10 Turkish Get-up Wrist Twist (e/s)

• 10 Heavy KB Shrugs

POWER LIFTING TEST DAY

SCHEDULE

• 7:00 – 7:50

  • Registration & acquisition of the athlete card

  • Weigh-in

• 7:50 – 8:00 Athlete briefing and standards

• 8:00 – 8:15 General Warm-up

• 8:15 – 8:30 Athlete Individual Warm-up

• 8:30 – 9:30 BENCH PRESS Test

• 9:30 – 10:30 BACK SQUAT Test

• 10:30 – 12:00 DEADLIFT Test

• 12:00 – 12:30 Awarding

STANDARDS

A.      Bench Press

a.Setup & Position

• Feet Placement

  • Feet must be flat on the floor, entire sole in contact.

  • No moving, raising, or sliding feet once the lift begins.

• Head, Shoulders, and Buttocks

  • Must remain in contact with the bench surface throughout the lift.

  • Head-off or butt-lift = no lift.

• Grip

  • Hands must grip the bar with thumbs wrapped around the bar.

  • Maximum legal grip width: 81 cm between index fingers.

  • No thumbless (suicide) grip allowed.

b. Execution & Commands: The lift is performed under three referee commands:

• “Start” Command

  • Given once the lifter has the bar under control at arm’s length.

  • Lifter must wait for the command before lowering.

• “Press” Command

  • After the bar is lowered to the chest and held motionless, the referee signals “Press”.

  • Lifter must then press the bar upward.

• “Rack” Command

  • When the bar is fully extended and under control, the referee gives “Rack”.

  • Only then can the lifter return the bar to the rack.

c. Causes for No Lift

• Failing to obey any command (Start, Press, Rack).

• Any downward movement of the bar after the press command.

• Bar not lowered to the chest (i.e., soft touch or belly bounce).

• Heaving, bouncing, or sinking the bar into the chest.

• Buttocks, shoulders, or head leaving the bench during the lift.

• Raising feet or losing foot contact with the floor.

• Uneven lockout or failure to fully extend both arms.

• Allowing the bar to move excessively side to side.

• Spotters touching the bar before the rack command (except for safety).

B. Back Squat

a. Setup and Position

• Bar Placement

  • The bar must be held horizontally across the shoulders, either high-bar or low-bar.

  • Hands and fingers must grip the bar

• Feet Position

  • Lifter must face the front of the rack.

  • Feet must be flat on the floor and remain in position until the completion of the lift.

• Unrack

  • After the referee’s “Squat” command, the lifter may begin the descent.

  • No downward movement of the bar is allowed before the squat begins.

b. Depth Standard

• The top surface of the lifter’s hip joint must descend below the top of the knee joint. In short, butt must be below the knee or “squat below parallel”.

• This is the single most enforced rule — anything higher = “no lift.”

c. Execution & Commands - The lift is performed with two referee commands:

• “Squat” Command

  • Given that the lifter is motionless with knees and hips locked, standing upright.

  • Only then may the lifter begin the descent.

• “Rack” Command

  • Given after the lifter has returned to a fully upright, locked position.

  • Lifter must wait for the command before re-racking the bar.

d. Causes for No Lift

• Failure to observe either command (Squat or Rack).

• Not reaching the required depth (hip crease below knee).

• Any downward movement of the bar during the upward phase.

• Stepping, moving feet, or lifting heels/toes off the floor after “Squat” command.

• Bailing the bar after the “squat” command

• Support from spotters before completion of the lift.

• Failing to stand fully upright with knees and hips locked at the beginning and end.

C. Deadlift

a. Setup & Position

• Bar Grip

  • The lift begins when the bar is grasped with both hands and lifted until the lifter is fully erect.

  • Mixed grip, hook grip, or double overhand are all allowed.

  • Straps are not allowed.

• ii. Starting Position

  • Lifter may face any direction, but must pull the bar upward in one continuous motion.

  • 2. Feet must remain flat on the ground.

  • 3. No Sumo Deadlift

b. Execution

• The bar must be lifted without downward movement until the lifter is standing upright.

• At the completion of the lift:

  • Knees must be locked.

  • Shoulders must be back (not rounded forward).

  • Hips fully extended.

c. Commands

• “Down”

  • Given when the lifter is fully erect with the bar motionless.

  • After the command, the lifter must return the bar to the platform under control, with both hands on the bar.

  • Dropping or slamming the bar = no lift.

d. Causes for No Lift

• Any downward movement of the bar during the upward pull.

• Failure to stand erect with knees and hips locked.

• Failure to pull shoulders back at the top.

• Hitching or ramping (resting the bar on thighs and re-pulling).

• Stepping or moving the feet during the lift.

• Lowering the bar before the “Down” command.

• Dropping the bar instead of lowering it under control.

CATEGORIES

There will be only 2 categories, Men and Women. These categories will be organized according to weight classes. However, due to the limited number of participants and the inability to fill all prescribed IPF weight classes, we will structure the competition based on the average median weight of the participants on the day of the event.

A. Men’s Weight Classes

For example, if the weight range is between 70–100 kg and the average median weight is 85 kg, the classes will be divided as follows:

• Under 85kg class

• Over 85kg class

B. Women’s Weight Classes

For example, if the weight range is between 60–85 kg and the average median weight is 73 kg, the classes will be divided as follows:

• Under 73kg class

• Over 73kg class

C. Winners

If the number of participants allows, each weight class will have three winners:

• First Place

• Second Place

• Third Place

Prizes and bragging rights will be given away that day :)

STRENGTH

Deadlifts

• 10-7-5-3-2

• Find your heavy 2

• Every 3:00

WORKOUT OF THE DAY

5 Rounds for Time

• 6 Power Cleans

• 6 Push Jerks

• 12 Toes To Bar

TECH

DB Push Press

DB Box Step-ups

Strict Pull-ups

WORKOUT OF THE DAY

Buy in: 800m Run / 1000m Row / 1200m Bike

5 Rounds

• 10 L/10 R Dumbbell Box Step-ups

• 10 Strict Pull-ups

• 10 L/10 R Single Arm Dumbbell Push Press

• 10 Strict Pull-ups

TECH

Snatch Burgener Warm-up

WORKOUT OF THE DAY

Squat Snatch

• Increase Load every 5 Rounds

• Every 1:00, 1 Rep

• Start at 70% of 1 RM

STRENGTH

Pause Back Squat

• 3x5

• 80% of 1RM

• every 3:00

WORKOUT OF THE DAY

For Time

• 21-15-9 reps

• Dumbbell Hang Squat Clean

• Pull-up

Tech

Shoulder Press

Push Press

Push Jerks

WORKOUT OF THE DAY

Aa Heavy as Possible each Set

• Shoulder Press 1-1-1-1-1

• Push Press 3-3-3-3-3

• Push Jerk 5-5-5-5-5

• every 2:00