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CFSiD 2019 Workout 2a & 2b

Workout 2a
In 5 minutes complete:
0:00-05:00 1-rep-max Clean

05:00-06:00 1 min transition

Workout 2b
For time:
21 pull-ups
15 thrusters
15 chest-to-bar pull ups
15 thrusters
9 bar muscle-ups
15 thrusters

Men perform 62.5kg thrusters
Women perform 42.5kg thrusters

Time cap 2b: 7 minutes
(13 minutes observed on a running clock)

Movement Standards & Scorecard

Submit Score



Workout 2a and 2b must be completed with a continuously running clock. This workout begins with the empty barbell resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may load the barbell and attempt a 1-rep-max clean. Only one barbell may be used for workout 2a.

The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as they like until the time cap is reached but will only receive credit for the heaviest successful lift.

Plates smaller than 0.5kg (1.25lbs) may not be used and the minimum acceptable weight increase will be 1 kilogramme or (2.5lbs). The athlete may receive assistance from the judge or from loaders to help load the barbell between lifts.

Once the clock reaches 5 minutes there will be a 1 minute transition for the athletes to load their barbell to the
appropriate weight for their division. Any clean attempts during this one minute transition will not contribute to the
scoring for the workout. Attempts in process when the time cap is reached will not contribute to the scoring for the
workout. When the clock reaches 6 minutes the athlete can then begin workout 2b. An athlete may use a separate, pre-loaded bar for workout 2b. Athletes should not reset the clock between workouts.

Workout 2b begins with the athlete standing tall under the pull-up bar. After the call of “3, 2, 1 … go,” they may
begin to complete 21 pull-ups. Once all 21 pull-ups have been completed, the athlete may advance to the barbell
to complete 15 thrusters. Once 15 thrusters have been completed, the athlete will advance back to the pull-up bar to complete 15 chest-to-bar pull-ups. Once 15 chest-to-bar pullups have been completed, the athletes will complete another set of 15 thrusters before advancing back to the pull-up bar to complete 9 bar muscle-ups. Once all 9 bar muscle-ups have been completed, the athlete will complete the final set of 15 thrusters. Once the final thruster has been completed, or the time cap is reached, the workout ends.

The athlete’s score for workout 2a will be the heaviest weight successfully cleaned, in kilograms. The athlete’s
score for workout 2b will be the total time it takes to complete all 90 reps. In the eventuality an athlete does not
complete the workout within the timecap, the athlete must add 1 second to the time cap for every rep not completed. For example, if the athlete only completes 80 reps during workout 2b their total time for submission would be 07:00
time cap + 00:10 secs = 07:10.


A tiebreak is included for workout 2a. In the event of two athletes obtaining the same score for the clean in workout
2a, their times on workout 2b will serve as a tiebreak, and the athlete with the faster time on workout 2b will be ranked higher on workout 2a for ranking purposes.


Pull-up bar

Plates to load to the appropriate weight for your division* Plates must conform to the standard height of an IWF approved Olympic plate.

* The official weight is in kilograms. For your convenience, the minimum acceptable weights in pounds for the barbell are 135lbs (62.5kg) and 95lbs (42.5kg.).

Athletes lifting with lb plates are required to convert their clean weight to kilogrammes prior to score submission by dividing the total in lbs by 2.204 and rounding up/down to the nearest whole kg.

For each workout, be sure that the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.


Prior to starting, film the pull-up bar, plates and barbell to be used so that the loads can be seen clearly. 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 to meet the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Movement Standards & Scorecard

Submit Score