Carnival of Fitness

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EVENT WORKOUTS

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Episode I: The Phantom Menace

  • Jedi Council
  • Jedi Knights
  • Jedi Masters
  • Jedi Masters (50+)
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EMOM 12

  • Even Minutes: Partner 1 does 10 Toes to Bar and then a Squat Clean & Jerk
  • Odd Minutes: Partner 2 does 10 Toes to Bar and then a Squat Clean & Jerk
Event Score = Total Combined Weight from each teammate's best completed lift

Standards

  • Athletes can help to change each other’s weights
  • Only one attempt per athlete per round
  • Power Clean into a Front Squat will count as a Squat Clean
  • You can’t skip a round- individuals must at least do 10 TTB (or your TTB variation) and a deadlift to stay alive. This requirement is by person (so one teammate can stop after 4 rounds and the other can continue for all 6 rounds).
    • In this example, if you got stopped after 4 rounds then your judge would simply record your best successful lift from those 4 completed rounds. This score would then be added to your teammates best lift (from 6 completed rounds) for your total team score.
  • The complex must be fully completed before the minute expires (can’t be in process)

EMOM 12

  • Even Minutes: Partner 1 does 10 Toes above Chest and then a Squat Clean & Jerk
  • Odd Minutes: Partner 2 does 10 Toes above Chest and then a Squat Clean & Jerk
Event Score = Total Combined Weight from each teammate's best completed lift

Standards

  • Athletes can help to change each other’s weights
  • Only one attempt per athlete per round
  • Power Clean into a Front Squat will count as a Squat Clean
  • You can’t skip a round- individuals must at least do 10 TTB (or your TTB variation) and a deadlift to stay alive. This requirement is by person (so one teammate can stop after 4 rounds and the other can continue for all 6 rounds).
    • In this example, if you got stopped after 4 rounds then your judge would simply record your best successful lift from those 4 completed rounds. This score would then be added to your teammates best lift (from 6 completed rounds) for your total team score.
  • The complex must be fully completed before the minute expires (can’t be in process)

EMOM 12

  • Even Minutes: Partner 1 does 10 Toes above Chest and then a Squat Clean & Jerk
  • Odd Minutes: Partner 2 does 10 Toes above Chest and then a Squat Clean & Jerk
Event Score = Total Combined Weight from each teammate's best completed lift

Standards

  • Athletes can help to change each other’s weights
  • Only one attempt per athlete per round
  • You can’t skip a round- individuals must at least do 10 TTB (or your TTB variation) and a deadlift to stay alive. This requirement is by person (so one teammate can stop after 4 rounds and the other can continue for all 6 rounds).
    • In this example, if you got stopped after 4 rounds then your judge would simply record your best successful lift from those 4 completed rounds. This score would then be added to your teammates best lift (from 6 completed rounds) for your total team score.
  • The complex must be fully completed before the minute expires (can’t be in process)

EMOM 12

  • Even Minutes: Partner 1 does 10 Toes above Chest and then a *Squat Clean & Jerk
  • Odd Minutes: Partner 2 does 10 Toes above Chest and then a *Squat Clean & Jerk
Event Score = Total Combined Weight from each teammate's best completed lift

Standards

  • *Squat on Clean & Jerk is optional for Masters teams of 50+
  • Athletes can help to change each other’s weights
  • Only one attempt per athlete per round​
  • You can’t skip a round- individuals must at least do 10 TTB (or your TTB variation) and a deadlift to stay alive. This requirement is by person (so one teammate can stop after 4 rounds and the other can continue for all 6 rounds).
    • In this example, if you got stopped after 4 rounds then your judge would simply record your best successful lift from those 4 completed rounds. This score would then be added to your teammates best lift (from 6 completed rounds) for your total team score.
  • The complex must be fully completed before the minute expires (can’t be in process)

Standards Video


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Episode II: Attack of the Clones
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Episode III: Revenge of the Sith

  • Jedi Council
  • Jedi Knights
  • Jedi Masters
  • Jedi Masters (50+)
<
>

Episode II: Attack of the Clones
3 Rounds for Time (10 Minute Cap)

  • 21 Burpee Box Jump Overs (24/20)
  • 14 Power Snatches (Rd. 1 = 95/65, Rd. 2 = 115/75, Rd. 3 = 135/95)
  • 7 Bar Muscle Ups
​Directly into AMRAP 2 when the clock hits 10 minutes.

Episode III: Revenge of the Sith
AMRAP 2

  • ​Strict Handstand Pushups

Standards

  • Athletes can divide all the work as desired.
  • Each workout will be scored as its own event.
  • BBJO: you can do any type of burpee (including a step-up style burpee). You must have a 2 foot jump up to the box, 2 feet must touch top of the box, but you can step down.
  • HSPU: 36-inch by 24-inch box for your hands, your nose must be seen from profile (to demonstrate lock out).
  • HPSU Choice: In division where Abmat’s are optional, this choice must be announced before the workout starts and can’t be changed. This choice will apply to the entire team (not by individual).
  • For Jedi Council Athletes, your heels can be the only body part touching the wall on your strict HSPU.
  • All HSPU reps must start with a locked-out position at the top
  • Teams must determine when/how to change the weight on the bar
  • For Pull Ups we need to clearly see the chin over the bar

Episode II: Attack of the Clones
3 Rounds for Time (10 Minute Cap)

  • 21 Burpee Box Jump Overs (24/20)
  • 14 Power Snatches (Rd. 1 = 75/55, Rd. 2 = 95/65, Rd. 3 = 115/75)
  • 14 Pull Ups
​​Directly into AMRAP 2 when the clock hits 10 minutes.

Episode III: Revenge of the Sith
AMRAP 2

  • Handstand Pushups*
    • *Can use 1 AbMat but each rep counts as ½ a rep.

Standards

  • Athletes can divide all the work as desired.
  • Each workout will be scored as its own event.
  • BBJO: you can do any type of burpee (including a step-up style burpee). You must have a 2 foot jump up to the box, 2 feet must touch top of the box, but you can step down.
  • HSPU: 36-inch by 24-inch box for your hands, your nose must be seen from profile (to demonstrate lock out).
  • HPSU Choice: In division where Abmat’s are optional, this choice must be announced before the workout starts and can’t be changed. This choice will apply to the entire team (not by individual).
  • For Jedi Council Athletes, your heels can be the only body part touching the wall on your strict HSPU.
  • All HSPU reps must start with a locked-out position at the top
  • Teams must determine when/how to change the weight on the bar
  • For Pull Ups we need to clearly see the chin over the bar

Episode II: Attack of the Clones
3 Rounds for Time (10 Minute Cap)

  • 21 Burpee Box Jump Overs (24/20)
  • 14 Power Snatches (Rd. 1 = 75/55, Rd. 2 = 95/65, Rd. 3 = 115/75)
  • 14 Pull Ups
​​Directly into AMRAP 2 when the clock hits 10 minutes.

Episode III: Revenge of the Sith
AMRAP 2

  • Handstand Pushups*
    • *Can use 1 AbMat but each rep counts as ½ a rep.

Standards

  • Athletes can divide all the work as desired.
  • Each workout will be scored as its own event.
  • BBJO: you can do any type of burpee (including a step-up style burpee). You must have a 2 foot jump up to the box, 2 feet must touch top of the box, but you can step down.
  • HSPU: 36-inch by 24-inch box for your hands, your nose must be seen from profile (to demonstrate lock out).
  • HPSU Choice: In division where Abmat’s are optional, this choice must be announced before the workout starts and can’t be changed. This choice will apply to the entire team (not by individual).
  • For Jedi Council Athletes, your heels can be the only body part touching the wall on your strict HSPU.
  • All HSPU reps must start with a locked-out position at the top
  • Teams must determine when/how to change the weight on the bar
  • For Pull Ups we need to clearly see the chin over the bar

Episode II: Attack of the Clones
3 Rounds for Time (10 Minute Cap)

  • 21 Burpee Box Jump Overs (24/20)
  • 14 Power Snatches (Rd. 1 = 75/55, Rd. 2 = 95/65, Rd. 3 = 95/65​)
  • 14 Pull Ups
​​Directly into AMRAP 2 when the clock hits 10 minutes.

Episode III: Revenge of the Sith
AMRAP 2

  • Handstand Pushups (can use 1 AbMat)

Standards

  • Athletes can divide all the work as desired.
  • Each workout will be scored as its own event.
  • BBJO: you can do any type of burpee (including a step-up style burpee). You must have a 2 foot jump up to the box, 2 feet must touch top of the box, but you can step down.
  • HSPU: 36-inch by 24-inch box for your hands, your nose must be seen from profile (to demonstrate lock out).
  • HPSU Choice: In division where Abmat’s are optional, this choice must be announced before the workout starts and can’t be changed. This choice will apply to the entire team (not by individual).
  • For Jedi Council Athletes, your heels can be the only body part touching the wall on your strict HSPU.
  • All HSPU reps must start with a locked-out position at the top
  • Teams must determine when/how to change the weight on the bar
  • For Pull Ups we need to clearly see the chin over the bar

Standards Video


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Episode IV: A New Hope
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Episode V: The Empire Strikes Back

Workout adjusted 4.5.19

We are currently retesting all of the Carnival Events to make sure they are perfect.
  • Jedi Council
  • Jedi Knights
  • Jedi Masters
  • Jedi Masters (50+)
<
>

Episode IV: A New Hope
For Time (12 Minute Cap)

  • Run 10 laps around building (200m each lap)​​*​

Episode V: The Empire Strikes Back
AMRAP ...(within Same 12 Minute Cap)

  • Sandbag Cleans over the Shoulder (150/100)
    • We will be using Rogue Sandbags

Instructions

  • There is a 12-minute clock which applies to both Events which are occurring at the same time.
  • Athletes will chip away at both events at the same time in any way they choose.
  • They will receive one score for time on ”New Hope” and second score for reps on “Empire Strikes Back”.
  • When a team switches runners, the athletes must do a tag in their designated area
  • ​*Each team must complete at least 6 laps for Episode V to count. If you do not complete 6 laps, you will score a 0 for sandbag cleans.

Episode IV: A New Hope
For Time (12 Minute Cap)

  • Run 10 laps around building (200m each lap)​​​*

Episode V: The Empire Strikes Back
AMRAP ...(within Same 12 Minute Cap)

  • Sandbag Cleans over the Shoulder (100/75)
    • We will be using Rogue Sandbags

Instructions

  • There is a 12-minute clock which applies to both Events which are occurring at the same time.
  • Athletes will chip away at both events at the same time in any way they choose.
  • They will receive one score for time on ”New Hope” and second score for reps on “Empire Strikes Back”.
  • When a team switches runners, the athletes must do a tag in their designated area
  • ​*Each team must complete at least 6 laps for Episode V to count. If you do not complete 6 laps, you will score a 0 for sandbag cleans.

Episode IV: A New Hope
For Time (12 Minute Cap)

  • Run 10 laps around building (200m each lap)​​​*

Episode V: The Empire Strikes Back
AMRAP ...(within Same 12 Minute Cap)

  • Sandbag Cleans over the Shoulder (100/75)
    • We will be using Rogue Sandbags

Instructions

  • There is a 12-minute clock which applies to both Events which are occurring at the same time.
  • Athletes will chip away at both events at the same time in any way they choose.
  • They will receive one score for time on ”New Hope” and second score for reps on “Empire Strikes Back”.
  • When a team switches runners, the athletes must do a tag in their designated area
  • ​*Each team must complete at least 6 laps for Episode V to count. If you do not complete 6 laps, you will score a 0 for sandbag cleans.

Episode IV: A New Hope
For Time (12 Minute Cap)

  • Run 9 laps around building (200m each lap)​​*

Episode V: The Empire Strikes Back
AMRAP ...(within Same 12 Minute Cap)

  • Sandbag Cleans over the Shoulder (100/75)
    • We will be using Rogue Sandbags

Instructions

  • There is a 12-minute clock which applies to both Events which are occurring at the same time.
  • Athletes will chip away at both events at the same time in any way they choose.
  • They will receive one score for time on ”New Hope” and second score for reps on “Empire Strikes Back”.
  • When a team switches runners, the athletes must do a tag in their designated area
  • ​*Each team must complete at least 6 laps for Episode V to count. If you do not complete 6 laps, you will score a 0 for sandbag cleans.

​Standards Video


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Episode VI: Return of the Jedi

Workout adjusted 4.4.19

We are currently retesting all of the Carnival Events to make sure they are perfect.
  • Jedi Council
  • Jedi Knights
  • Jedi Masters
  • Jedi Masters (50+)
<
>

5 Rounds for Time (12 Minute Cap)

  • Row: 20/16 calories (one partner starts here)
  • “Squatting DT” (the other partner starts here)
    • 12 HPC (155/105)
    • 9 Front Squats
    • 6 S2OH

Instructions

  • Both partners work at the same time
  • One partner is on the Rower completing required Calories while other partner completes one round of "Squatting DT"
  • Partners must alternate each round. So, in the end, the team completes 5 full rounds but one partner will have done 3 turns on the rower and the other partner will have done 3 turns on “Squatting DT”
  • The rower must be reset to zero calories each time someone gets on the rower.
  • Hands must stay on rower handle until calories are done
  • HPC’s: must start with a dead lift to establish the hang position (so, the first rep can’t be a power clean)
  • Front Squats: the first rep must start in a fully extended position (so, can’t do first rep as a hang squat clean)
  • S2OH: the first rep can’t be directly out of the squat (so, the first rep can’t be a thruster). Need to show control before executing S2OH movements.

5 Rounds for Time (12 Minute Cap)

  • Row: 20/16 calories (one partner starts here)
  • “Squatting DT” (the other partner starts here)
    • 12 HPC (135/90)
    • 9 Front Squats
    • 6 S2OH

Instructions

  • Both partners work at the same time
  • One partner is on the Rower completing required Calories while other partner completes one round of "Squatting DT"
  • Partners must alternate each round. So, in the end, the team completes 5 full rounds but one partner will have done 3 turns on the rower and the other partner will have done 3 turns on “Squatting DT”
  • The rower must be reset to zero calories each time someone gets on the rower.
  • Hands must stay on rower handle until calories are done
  • HPC’s: must start with a dead lift to establish the hang position (so, the first rep can’t be a power clean)
  • Front Squats: the first rep must start in a fully extended position (so, can’t do first rep as a hang squat clean)
  • S2OH: the first rep can’t be directly out of the squat (so, the first rep can’t be a thruster). Need to show control before executing S2OH movements.

5 Rounds for Time (12 Minute Cap)

  • Row: 20/16 calories (one partner starts here)
  • “Squatting DT” (the other partner starts here)
    • 12 HPC (135/90)
    • 9 Front Squats
    • 6 S2OH

Instructions

  • Both partners work at the same time
  • One partner is on the Rower completing required Calories while other partner completes one round of "Squatting DT"
  • Partners must alternate each round. So, in the end, the team completes 5 full rounds but one partner will have done 3 turns on the rower and the other partner will have done 3 turns on “Squatting DT”
  • The rower must be reset to zero calories each time someone gets on the rower.
  • Hands must stay on rower handle until calories are done
  • HPC’s: must start with a dead lift to establish the hang position (so, the first rep can’t be a power clean)
  • Front Squats: the first rep must start in a fully extended position (so, can’t do first rep as a hang squat clean)
  • S2OH: the first rep can’t be directly out of the squat (so, the first rep can’t be a thruster). Need to show control before executing S2OH movements.

5 Rounds for Time (12 Minute Cap)

  • Row: 18/14 calories (one partner starts here)
  • “Squatting DT” (the other partner starts here)
    • 12 HPC (125/85)
    • 9 Front Squats
    • 6 S2OH

Instructions

  • Both partners work at the same time
  • One partner is on the Rower completing required Calories while other partner completes one round of "Squatting DT"
  • Partners must alternate each round. So, in the end, the team completes 5 full rounds but one partner will have done 3 turns on the rower and the other partner will have done 3 turns on “Squatting DT”
  • The rower must be reset to zero calories each time someone gets on the rower.
  • Hands must stay on rower handle until calories are done
  • HPC’s: must start with a dead lift to establish the hang position (so, the first rep can’t be a power clean)
  • Front Squats: the first rep must start in a fully extended position (so, can’t do first rep as a hang squat clean)
  • S2OH: the first rep can’t be directly out of the squat (so, the first rep can’t be a thruster). Need to show control before executing S2OH movements.

Standards Video

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Carnival of Fitness Standards

Which division is for you?
​Jedi Knight
Scaled & Lower Level Intermediate Athletes
Jedi Master
Masters Athletes who are 40+
​Jedi Council
Rx Level & Higher Level Intermediate Athletes
​* For teams where both competitors are 50+ we are considering slight weight modifications to keep the competition even without forming multiple masters divisions.
MovementJedi CouncilJedi Knight*Jedi Master
DeadLifts275/185 185/125 185/125
C&J185/125135/95135/95
Shoulder to OH155/105135/95135/95
BB Snatch135/95115/75115/75
DB Snatch50/35 35/25 35/25
Front Squats225/145165/105 165/105
Thrusters135/95 95/6595/65
OH Squats135/95 95/6595/65
Wall Balls20/1420/1420/14
KB Swings70/5353/35 53/35
Toes to BarYesToes above ChestToes above Chest
HSPUYes (including strict)Yes (w/ 1 AbMat)Yes (w/ 1 AbMat)
Rope ClimbsYesYesYes
Double undersYes Yes, or singlesYes, or Singles
Pull UpsC2B Chin over Bar Chin over Bar
Muscle UpsAt least 1 PartnerNo No
BurpeesAll types All typesAll types
Box Jumps30/2424/2024/20
Tire Flips600lbs with partner NoNo
Sandbag Cleans Over Shoulder150/100100/75100/75
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