Keep Calm and Kettlebell Jerk On

2:00PM – 3:45PM



Workout #3 will consist of 2 separately scored events, each 5 minutes in duration, with a 1 minute rest in between events. The first event will be a 5 minute Single-Arm Kettlebell Jerk Test in which athletes will attempt to complete as many Jerks as possible with each arm. After the KB Jerk test, there will be a 1 minute rest, during which the athlete will sign off on their score and get set for the second scored event. For the second event, athletes will have 5 minutes to Row 1000m(Men)/800m(Women), and then complete as many Toes-to-Bar as possible in the remaining time.

For Jerk Test, athletes will be allowed one arm change for the duration of the 5 minute time limit, during which they will attempt to complete as many Jerks as possible with each arm. That is to say each athlete gets one set per arm to completed within the 5 minute time cap. The weight cannot be put down nor rested on the top of the shoulder, thigh, knee, or foot during the duration of the event, but the weight may contact the shoulder first as the competitor brings it back into the rack position. At no time can the athlete rest with both hands touching the kettlebell. The athlete’s score for this event is the lower of the two rep counts. Therefore if an athlete completes 30 reps with the right arm, and then only 25 reps with the left, their score will be 25. Pay careful attention to the movement standards, which are described below.


The following are the weights being used for the Single-Arm KB Jerk Test:
Men’s RX: 24 kg (Green competition kettlebell)
Men’s Non-RX & Masters: 22 kg (Purple competition kettlebell)
Women’s RX: 16 KG (Yellow competition kettlebell)
Women’s Non-RX & Masters: 12 kg (Blue competition kettlebell)


The Non-RX division will be allowed to scale the Toes-to-Bar, however everyone who scales will be scored below non-scaled. Scaling for Non-RX on toes to bar is hanging leg raises. Both feet must start under or behind the hips at the bottom and both feet in their entirety must finish above the crease of the hip. Given the scoring system, the athlete can get at least one Toes-to-Bar, they will be greatly rewarded in the scoring as opposed to going straight to hanging leg raises.  See description above for scoring on kettlebell jerks.  Additional scoring details will be released on Thursday, January 17th.


KB Jerk
Rack position to start is ideal, but at a minimum the kettlebell must be below the shoulder but above the hip to start. A repetition is counted when the arm is extended overhead, parallel to the head, with the KB over the shoulder.  The rep is complete upon final controlled fixation of the kettlebell overhead and hips and knees locked out. Though a traditional kettlebell jerk can include an initial bend of the knees and hips and a rebending of the the knees and hips to get under the weight, competitors may choose to press or push press the weight overhead, without penalty. The weight must be brought back to rack position before starting the next rep. If rest is needed, the KB can be rested in the rack position or hanging with arm extended down. However, it may not be rested on the shoulder, thigh, knee, foot, or ground. You may not use both hands to hold the kettlebell while resting. Only the arm being used may touch the kettlebell. Upon any such infraction, your judge will be instructed to give you one warning. After this, any such infraction, whether accidental or not, will constitute an end to that arm’s set. Athlete’s will be allowed one warning per arm.

The athlete may set their choice of damper setting when they get on rower. No touching the paddle until “go.” The competitor is free to get off the rower once the counter has cleared 1,000 meters (Men) or 800 meters (Women).  The athlete must place the handlebar back in the cradle before moving on to the toes to bar.

Toes to Bar
The athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point, some point between the toes and ankles on both feet must make contact with the bar at the same time. The arms can be bent or straight at the top.