0-8 Minutes: 8 Minutes To Establish

1 Rep Max Overhead Squat


9-12 Minutes: 3 Minute AMRAP

30 Thrusters 95/65lb
90 Double Under
15 Thrusters 135/95lb
Remaining Time: AMRAP Double Under

Event Description:

On a 12 minute running clock, athletes have 8 minutes to establish a 1 Rep Max Overhead Squat. The bar should be taken from the rack and may be pre-loaded. There is no limit to the numbers of attempts that can be made, although please be safe. At the 8 minute mark, there is a mandatory 1 minute rest. Once the clock reaches 9 minutes, the athlete will begin a 3 minute AMRAP. A false start penalty will be given if the athlete is not standing tall at the 8:59 minute mark. The AMRAP begins with 30 thrusters, then 90 double unders and finishes with 15 thrusters at a heavier weight. The athlete may have help loading the barbell or two separate bars may be used. Once 15 thrusters are complete, the athlete will use the remainder of the 12 minutes to complete as many double unders as possible.

Event Four Score = total weight lifted
Event Five Score = total repetitions completed

Movement Standards:

Overhead Squat

  • The bar must be taken from the rack.
  • The bar cannot start overhead. It must start in the front rack, or the back rack. A snatch balance is NOT allowed.
  • The hips must pass below parallel for the rep to count.
  • At the top of each rep the knees, and hips are fully extended with the bar overhead.


  • This is a standard thruster in which the barbell moves from the bottom of a front squat to full lockout overhead.
  • The bar must start from the ground. No racks are allowed. Jerking the bar is not permitted. Any type of re-dip will result in a “no rep”.
  • At the bottom of the thruster, the hip crease must clearly pass the below the knee.
  • A squat clean into the thruster is allowed on the first rep.
  • At the top of the thruster, the barbell must come to a full lockout overhead with the knees, hips and arms fully extended and the bar directly over the middle of the athlete’s body.

Double Under

  • This is a standard double under where the rope passes completely
    under the feet twice for each jump.
  • The rope must spin forward for the rep to count.

Single Under

  • This is a standard single-under in which the rope passes completely under the feet once for each jump.
  • The rope must spin forward for the rep to count.

Pound to Kilo Conversion:

75/55lb  → 34/25kg
95/65lb  → 43/29kg
135/95lb → 61/43kg

Video Standards:
If you are intending to qualify for the Main Event you will be asked for a video submission at the conclusion of the qualifier. To avoid having to redo a workout, please ensure you film your workouts at the time of completion. If you have a Smartphone, the app “WodProof” is highly recommended. 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 seen clearly meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. Please be sure you have enough battery life, memory and time to upload your video. You may need to increase the limit on your YouTube in order to allow a longer video. If an athlete qualifies to compete on-site at the CanWest, they will be asked to submit workouts chosen by The CanWest Judges team.