15 Calorie Assault Bike
15 Overhead Squats, 95/63 lbs
12 Calorie Assault Bike
12 Power Snatch, 95/63 lbs
9 Calorie Assault Bike
9 Squat Snatches, 95/63 lbs
There is a 7 minute time cap for this event. Men will use a 45 lb barbell. Women will use a 33 lb barbell.
- Overhead Squat
The hip crease must be below the knee at the bottom of the squat. 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.
- Power Snatch
The barbell begins on the ground. For the power snatch, the barbell must travel directly from the ground to overhead in one movement without stopping at the shoulders or making contact with the head. 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. A split snatch is permitted as long as both feet return to a position directly under the hips with the barbell locked out overhead. Athletes may also perform a squat snatch if needed. Touch-and-go is permitted. No bouncing. A clean and jerk is not permitted.
- Squat Snatch
The barbell begins on the ground. For the squat snatch, the barbell must travel directly from the ground to overhead in one movement without stopping at the shoulders or making contact with the head. The athlete may receive the barbell above parallel as long as they continue to descend, without stopping, and reach a bottom position with the crease of the hip below the knee. 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. Touch-and-go is permitted. No bouncing.
- 15 Calorie Assault Bike
- 15 Thrusters, 65/45 lbs
- 12 Calorie Assault Bike
- 12 Thrusters, 65/45 lbs
- 9 Calorie Assault Bike
- 9 Thrusters, 65/45 lbs
There is a 7 minute cap for this event. Both men and women will use a 45 lb barbell.
This is a standard barbell thruster in which the barbell from the bottom of a front squat to full lockout overhead. The bar starts from the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed as long as the bar is on the ground.
- 6 min to establish a 3-Rep Max Clean & Jerk
:40 to complete all 3 lifts once you touch the bar
Athletes will have 6 minutes to establish a 3-rep max clean and jerk. However, once the athlete touches the bar with both hands, they will have 40 seconds to complete all 3 lifts of that attempt. The athlete may begin an attempt at the 3-rep max at any point during the 6 minutes of allotted time and may take as many attempts within that 6 minutes. Once the athlete touches the bar and the 40 second timer begins, they may take as many attempts in the allotted 40 seconds but must complete 3 successful clean and jerks to receive a scored load. The judge will have a stop watch and will keep the official 40 seconds. The reps do not have to be touch-and-go. The reps may be dropped from overhead. Men will use a 45 lb barbell. Women will use a 33 lb barbell. Fractional plates will not be used and the women’s barbell will count as 33 lbs.
- Clean and Jerk
The barbell begins on the ground. The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted. A full clean, power clean or split clean may be used. A shoulder press, push press, push jerk or split jerk may be used as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed, but brought back to the front rack, the athlete may re-attempt the jerk from there without taking the barbell back to the floor. A thruster is also permitted as long as each rep starts with the barbell on the floor.
3 Rounds for Time
- 400m run
- 21 Deadlifts, 135/95 lbs
- 12 Toes-to-bar
There is a 12 minute time cap for this event. Both men and women will use a 45 lb barbell.
This is a traditional deadlift with hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Touch-and-go is permitted. Excessive bouncing that creates a bend in the arm is not allowed.
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 heel must be brought back behind the vertical plane of the bar.
3 Rounds for Time
- 300m run
- 15 Deadlifts, 115/75 lbs
- 25 Anchored Sit-ups
There is a 12 minute cap for this event. Athletes will be briefed on the movement standard for the anchored sit-up prior to the event.
- 5 Rope Climbs
- 15 Thrusters, 95/65 lbs
- 25 Box Jump Overs, 24″/20″
- 35 Pull-ups
- 45 Wallball, 20 lbs to 10’/14 lbs to 9′
- 100 meter Sled Drag, 135/90 lbs
There is a 12 minute time cap for this event.
- Box Jump-Over
Every rep must begin with both feet on the floor with the athlete facing the box. The athlete must jump off both feet and land on the opposite side of the box on both feet. The athlete can jump on and over the box or directly over the box. Hips do not have to be fully extended on top of the box. The athlete must be facing the box to begin each repetition. Lateral box jumps are not allowed. The feet must travel directly over the box. No feet are allowed to travel outside the edges of the box. No step-ups are allowed.
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly break the horizontal plane of the bar.
For the wallball shot, the medicine ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. If the athlete drops the ball, the ball must come to a complete stop on the ground before proceeding to the next rep. Athletes are not allowed to catch the ball off the bounce.
- 20 Cal Row
- 30 Burpee-Ball Slams, 35/25 lbs
- 40 Wallball, 14 lbs to 10’/10 lbs to 9′
- 150 ft Lunge with Ball in Front Rack, 35/25lbs
- 100 meter Sled Drag, 100/70 lbs
There is a 12 minute time cap for this event.
- Burpee-Ball Slam
For the burpee-ball slam, the athlete will perform a burpee to a target approximately 6″ above their reach then pick up a slam ball overhead and drop the ball to the ground. The ball must come to full lockout overhead with the hips, knees and arms fully extended and the ball directly over the middle of the body.
The scoring for the 3 Kings Cup will be lowest total points. An athlete that finishes 1st in an event will receive 1 point while an athlete that finishes in 15th place will receive 15 points. The athlete with the least amount of points accumulated after 4 events is the winner. There is a 1 second penalty per rep not completed within the allotted time of each event. Each calorie counts as 1 rep. Every 100 meters on the run counts as 1 rep and every 50 meters on the sled drag counts as 1 rep.