We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More


FrostFit 2014 Semi-Final Event #5

Benchmark Girl Mash Up

Sunday 1PM – 4PM


This event is for the top 12 competitors in each category (except for Ladies Rx, where the top 8 will compete in this event as there are only 13 athletes in this division)


For time, with 15 minute time cap:

9 snatch (135/95)

9 ring muscle ups (7 reps for ladies)

15 cleans (135/95)

15 ring dips

21 deadlift (225/155)

21  handstand pushups

Athletes will be responsible for loading their own bars for the deadlifts.


5 rounds for time with 15 minute time cap:

12 Deadlift (185/125lbs)

21 KB Swings (35lbs/25lbs)

30 Wall ball shots (30lbs/20lbs) to 8 ft target

Partner 1 does 12 deadlifts while Partner 2 holds the med ball in the bottom of a squat.  Once Partner 1 finishes the 12 deadlifts, they hold the bar at the top of the deadlift position while Partner 2 does 21 KB swings.  After completing the 21 KB Swings the athlete will need to snatch or clean & press the kettlebell into fixation, with elbow locked out and the kettlebell overhead. Partner 2 holds the KB in fixation while partner 1 does 30 wall ball shots.  After completing the 30 wall ball shots, the athlete must hold the med ball at bottom of squat while partner 2 does 12 deadlifts etc.

Note: Reps will only count if the partner is holding the appropriate position as above. If the partner holding the bar or the ball or the kettlebell loses his or her position, the other athlete must stop and their reps will not be counted until the teammate is back into position.


Snatch – The athlete must move the barbell from the ground to locked out overhead in a single continuous movement. Any variation of the snatch is permitted, including power snatch, split snatch, full squat snatch and muscle snatch. From the receiving position, the athlete must stand and finish standing with the hips and knees and arms fully extended with the barbell over the heels. Dropping the barbell is permitted. Any grip width is permitted. The barbell begins on the ground. Touch & go is permitted but no bouncing off the ground into the next rep. The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. The barbell must come to full lockout overhead with arms, hips, and knees extended with barbell directly over the heels. Once the rep is complete, the athlete may drop the bar. The barbell can be pressed out slightly once it is clearly overhead, however, a clean and jerk is not permitted. Athlete must achieve full hip & knee extension and have weight under control and be stationary with both feet on the lifting platform before continuing to the next rep.

Ring Muscle-Up – This is a standard ring muscle-up. The arms must be fully extended at the bottom. A false grip is recommended but not required. The athlete must be pressed out completely (arms straight) at the top. Kipping the muscle-up is permitted. The rings will all be set at a standard high above the max reach of any of the athletes. Boxes will be available to help reach the rings for shorter athletes.

Clean – Every rep starts with the bar on the platform. Finish with bar racked i.e. touch collarbone/shoulders at the top. Power clean, squat clean, or muscle clean are acceptable. Athlete must achieve full hip & knee extension and have weight under control and be stationary with both feet on the lifting platform before continuing on to the next rep.

Ring Dip – Every rep starts with the athlete in a position of support on the rings with the arms locked out. The athlete will lower him/herself down until the upper arm/bicep of both arms contacts the ring. The rep ends when the athlete returns to the locked out supported position.

Handstand Pushup – Athletes will have an abmat for their heads and two handstand blocks for their hands at each station. The start and finish positions of each rep are identical, with the hands on the blocks, arms locked out, body straight, and feet in contact with the wall.  The fingers may wrap off the edge of the blocks. The athlete may move the blocks into the desired position but the blocks must stay within the athlete’s designated area, which is 3 feet wide. From the starting position, the arms bend until the head touches the abmat. The athlete presses back up until the start/finish position is achieved. The feet do not have to remain on the wall for the movement, though they must be on the wall with arms locked out to complete the rep. Kipping is allowed. If the legs are bent, no upward progress can be made while the feet are touching the wall (meaning no climbing up the wall with your legs). If your legs are straight, your feet can slide up the wall.

Deadlift – The barbell begins on the ground and must touch the ground between each rep, however bouncing is not allowed. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted but not required. Chalk and any injury prevention/protection such as tape are permitted. Sticky substances, wraps, or anything used for advantage are prohibited. Belts are permitted. Team competitors may not rest the bar on their thighs or hips in any while they are holding the bar for this workout.

Kettlebell Swing – At the top of the swing, the entire kettlebell must break the horizontal plane of the arms, ie. the entire kettlebell must be above the top of the shoulders. There is no requirement to swing the kettlebell overhead or to invert the kettlebell, however, the hips and knees must be fully extended and the arms straight. There is no requirement for flexing the knees. Once the swings are complete, the athlete must snatch or clean & press or clean & jerk the kettlebell overhead into fixation. In this position the elbow is locked out with the kettlebell overhead.  If the kettlebell is lowered, the partners must stop or their reps will not be counted. If the athlete holding the kettlebell overhead must change hands, they must lower the kettlebell at least to shoulder height to do so, i.e. they may not switch hands overhead.

Wall Ball – In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the target above the bottom of the sticker. If the ball hits low or does not hit the target, it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted. The weight of the med balls will be 30lbs for men and 20 for ladies to an 8.5 foot target. Once the athlete has completed the 30 wall ball shots, they must hold the bottom of the squat while holding the medicine ball with their hands.  In this position, the ball may not touch any part of the athletes body other than the hands i.e. the ball may not rest on the knees or any other part of the athlete’s body.  Elbows may touch the legs.


This event counts for 18% of the athlete’s final score. If the event is completed within the time cap, then the score will be based on the time to completion. If the workout is not completed within the time cap, the score will be based on number of reps completed.

Athletes will have scaling options for this workout, however any scaling will result in the athlete being ranked below all other athletes who do not scale. Scaling options for individuals include reducing the load for the lifts, chest to ring pullups instead of ring muscle-ups, ring pushups instead of ring dips and handstand pushups to an abmat without blocks. There is no need for athletes to inform us of any scaling, you may chose to scale in the middle of the workout if necessary.


Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!