Beauty and the Beast Rules

Beauty and the Beast 2024 Rules & Movement Standards

The rules and movement standards are for athletes who plan to complete the workouts "RX."

Any athlete or team is welcome to scale at any time, with flexibility to choose standards that best suit their individual needs.

Anyone scaling must meet movement standards for the movement and weights chosen. The judges will advise athletes on movement standards during the event.

If you have questions or need support with scaling options, please feel free to reach out to me or any of our coaches—we're here to help you perform at your best!"

Event 1:

RX For Time (12-Minute Cap) 

60 Alternating Dumbbell Snatches (50/35 lb)

50 Wall Balls (20/14 lb)  

40 Burpee Box Jumps (24/20”)  :Tie Break 00:00

30 Toes to Bar 

Male and female partners will split the reps to complete the workout for time. Partners must switch every 5 or 10 reps. 

Workout Notes:

• Reps must be split. 

• Athletes must switch every 5 or 10 reps for all movements. No other rep scheme is permitted. 

• There is a 12-minute time cap. For every missed rep, 1 second will be added to the final time. 

• The tie-break time is the moment the team completes their last Burpee Box Jump just before starting the Toes to Bar.

Movement Standards: Failure to meet the movement standards will result in a “no rep,” requiring the athlete to repeat the rep. 

Alternating Dumbbell Snatches (50/35 lb)

1. The dumbbell must start on the ground, centered between the athlete’s feet.

2. The athlete must perform a snatch, moving the dumbbell from the ground to overhead in one fluid motion.

3. Athletes must alternate arms after each repetition.

4. Both heads of the dumbbell must touch the ground simultaneously between reps.

5. Athletes may switch hands during the descent or when the dumbbell is on the floor.

6. Aggressively bouncing the dumbbell off the ground between reps is not permitted. 

7. A rep is considered complete when the dumbbell is locked out overhead with the athlete’s knees, hips, and arms fully extended, and the dumbbell is under control.

Wall Balls (20/14 lb) (10/9 ft)  

1. Men will use a 20 lb medicine ball and must hit a 10 ft target.

2. Women will use a 14 lb medicine ball and must hit a 9 ft target.

3. Athletes can begin in a squat position and do not need to fully stand up before the first rep. The medicine ball must start on the ground or in the hands, and the first rep begins with the squat.

4. Athletes must descend until their hip crease is below the top of their knees (below parallel) for each rep.

5. The middle of the ball must hit the designated target height (10 ft for men, 9 ft for women) for the rep to count.

6. If the medicine ball hits the ground between reps, it must settle completely before the athlete can pick it up and continue. Bouncing the ball off the ground between reps is not allowed.

7. Athletes may catch the ball after it hits the target and immediately begin the next squat.

8. The resting partner must stand behind the working partner with their medicine ball while resting. The medicine ball can be placed on the ground. 

Burpee Box Jumps (24/20”)  

1. Men must use a 24" box.  

2. Women must use a 20" box.

3. 1 box will be provided per team. Athletes must adjust the box to the designated height for the male and female during transitions.

4. The movement begins with the athlete standing upright in front of the box.

5. The athlete must drop to the ground and touch their chest and thighs to the floor before rising back up.

6. The athlete may step or jump back to the ground but must have both feet flat on the ground before performing the box jump.

7. After completing the burpee, the athlete must jump onto the box with both feet simultaneously. - Step-ups are NOT allowed for this movement.

8. At the top of the box, the athlete must stand tall with hips and knees fully extended before stepping down.

9. The athlete must remain in control at the top, demonstrating full extension before moving on.

10. The athlete must step down from the box and the next rep cannot begin until both feet are on the ground.

11. Jumping off the box will be considered a “no-rep.” 

12. If an athlete receives a “no rep” for the box jump portion, the athlete will only have to repeat the jump portion of the movement. 

Toes to Bar

1. The athlete must begin by hanging from a pull-up bar with both hands.  

2. The arms must be fully extended at the start of each rep, with feet off the ground and behind the vertical plane of the bar.

3. Athletes may perform the movement using a kipping or strict technique, as long as they meet the required movement standards for each rep.

4. The athlete must bring both feet up simultaneously and touch the bar with both toes at the same time.  

5. The contact point must be between the hands, and the toes must make contact with the bar at or inside the width of the athlete’s grip.

6. After the toes touch the bar, the athlete must return to a fully extended hang before initiating the next rep.  

7. Both feet must pass behind the vertical plane of the pull-up bar before starting the next rep.

Event 2: Clean & Jerk Ladder (8-Minute AMRAP)

Male and female partners will work together to complete as many clean and jerk reps as possible at each weight within a 2-minute time cap.

Weights for Each Round:

Minutes 0:00 - 2:00:

Male: 95 lbs

Female: 65 lbs

Minutes 2:00 - 4:00:

Male: 135 lbs

Female: 85 lbs

Minutes 4:00 - 6:00:

Male: 185 lbs

Female: 105 lbs

Minutes 6:00 - 8:00:

Male: 205 lbs

Female: 125 lbs

Workout Notes:

• The team’s score is the total number of clean and jerk reps completed by both athletes combined over all 4 rounds.

• Only one athlete may lift at a time.

• Each round lasts 2 minutes, during which teams will accumulate as many clean and jerk reps as possible at the designated weight for that round.

• If both athletes complete at least one rep at their respective weight, they can continue accumulating reps for the remaining time in the round and advance to the next weight in the following round.

• To advance, at least one clean and jerk rep must be completed by one athlete at their respective weight within the 2-minute round. 

• If one athlete is unable to complete a rep at a particular weight, they are done for the event. However, their partner may continue lifting in the subsequent rounds if they succeed at their designated weights.

• If only one athlete completes reps in a round, their reps still count toward the team’s score.

• If both athletes fail to complete a rep at a designated weight within the 2-minute period, the team is finished for the event.

Movement Standards: Failure to meet the movement standards will result in a “no rep,” the rep will not count toward the final score. 

Clean and Jerk:

1. The barbell must start on the ground.

2. The bar must be cleaned from the floor to the shoulders in one fluid movement; a squat clean is allowed.

3. The bar must make contact with the shoulders before initiating the overhead movement.

4. The following overhead movements are permitted: strict press, push press, push jerk, split jerk, or power jerk.

5. The lift is complete when the bar is fully locked out overhead, with both arms, hips, and knees extended and feet under the body.

6. For “touch and go” reps, both ends of the barbell must touch the ground after each rep; bouncing is not allowed. 

Event 3: 20-Minute AMRAP

800 meter run

50 deadlifts (135/95 lb) (Tiebreak time)

60 single dumbbell squats (35/25 lb)

80 double-unders (each athlete must perform a minimum of 20 double-unders in the first round only)  :Tie Break 00:00

Workout Notes:

• One person working at a time.

• Reps do not need to be split evenly between partners. Either athlete can complete all or part of the run, deadlifts, or squats.

• The tie-break time is the moment the team completes their first round just before starting the second round.

• Double-under requirement: In the first round only, each partner must complete at least 20 double-unders. Both athletes must meet their 20-rep requirement before switching during the first set of double-unders.

• After the first round, there are no minimum requirements, and reps can be split as desired.

• The 800-meter run will be completed in the parking lot.

• Running rep count: Each 100-meter segment of the run counts as 1 rep.

Movement Standards: Failure to meet the movement standards will result in a “no rep,” the rep will not count toward the final score. 

800-Meter Run:

1. Start & Finish: The run begins and ends at the garage door.

2. Route: Athletes will run to the first cone located on the sewer cap, then proceed to the second cone located at the fence, before returning to the garage door.

3. Rep Tracking: Each 100-meter section (garage to sewer, sewer to fence, fence to garage) counts as 1 rep for scoring purposes.

Deadlifts (135/95 lb):

1. The barbell starts on the ground.

2. The athlete must stand fully upright with hips and knees extended and shoulders behind the bar at the top of the lift. The arms must remain straight throughout the movement.

3. Aggressively bouncing the barbell off the ground between reps is not permitted. 

4. Dropping from Top: When dropping the bar from the top of the lift the bar must completely settle on the ground before picking it up for the next rep.

Single Dumbbell Squats (35/25 lb) 

1. The dumbbell can be held in any style (goblet hold, front rack, or resting on the shoulder). Only one dumbbell is used.

2. The athlete must squat until the hip crease is below the top of the knee and then stand fully upright with hips and knees extended at the top of the movement.

Double-Unders:

1. The rope must pass under the athlete’s feet twice for each jump.

2. First Round Rule: Each athlete must complete a minimum of 20 double-unders during the first round. After the first round, reps can be divided as desired between teammates.

Scaled Versions for Each Event

Event 1: For Time (12-Minute Cap)

Scaled Workout:

60 Alternating Dumbbell Snatches (35/20 lb)

50 Wall Balls (14/10 lb) (9 ft)

40 Burpee Step-Ups (20”)

30 Hanging Knee Raises

Movement Standards:

Alternating Dumbbell Snatches (35/20 lb)

1. The dumbbell must start on the ground, centered between the athlete’s feet.

2. The athlete must perform a snatch, moving the dumbbell from the ground to overhead in one fluid motion.

3. Athletes must alternate arms after each repetition.

4. Both heads of the dumbbell must touch the ground simultaneously between reps.

5. Athletes may switch hands during the descent or when the dumbbell is on the floor.

6. Aggressively bouncing the dumbbell off the ground between reps is not permitted. 

7. A rep is considered complete when the dumbbell is locked out overhead with the athlete’s knees, hips, and arms fully extended, and the dumbbell is under control.

Wall Balls (14/10 lb) (9 ft)  

1. Men will use a 14 lb medicine ball and must hit a 9 ft target.

2. Women will use a 10 lb medicine ball and must hit a 9 ft target.

3. Athletes can begin in a squat position and do not need to fully stand up before the first rep. The medicine ball must start on the ground or in the hands, and the first rep begins with the squat.

4. Athletes must descend until their hip crease is below the top of their knees (below parallel) for each rep.

5. The middle of the ball must hit the designated target height (9 ft) for the rep to count.

6. If the medicine ball hits the ground between reps, it must settle completely before the athlete can pick it up and continue. Bouncing the ball off the ground between reps is not allowed.

7. Athletes may catch the ball after it hits the target and immediately begin the next squat.

8. The resting partner must stand behind the working partner with their medicine ball while resting. The medicine ball can be placed on the ground. 

Burpee Step Ups (20”)  

1. Men and women use a 20” box.

2. 1 box will be provided per team. 

3. The movement begins with the athlete standing upright in front of the box.

4. The athlete must drop to the ground and touch their chest and thighs to the floor before rising back up.

5. The athlete may step or jump back to the ground but must have both feet flat on the ground before performing the box jump.

6. After completing the burpee, the athlete must step onto the box.

7. At the top of the box, the athlete must stand tall with hips and knees fully extended before stepping down.

8. The athlete must remain in control at the top, demonstrating full extension before moving on.

9. The athlete must step down from the box and the next rep cannot begin until both feet are on the ground.

10. Jumping off the box will be considered a “no-rep.” 

11. If an athlete receives a “no rep” for the step-up portion, the athlete will only have to repeat the step-up portion of the movement. 

Hanging Knee Raises

1. The athlete must begin by hanging from a pull-up bar with both hands.  

2. The arms must be fully extended at the start of each rep, with feet off the ground and behind the vertical plane of the bar.

3. Athletes may perform the movement using a kipping or strict technique, as long as they meet the required movement standards for each rep.

4. The athlete must bring both knees up simultaneously and raise them above hip level

5. After the knees rise above the hips, the athlete must return to a fully extended hang before initiating the next rep.  

6. Both feet must pass behind the vertical plane of the pull-up bar before starting the next rep.

Event 2: Clean & Jerk Ladder (8-Minute AMRAP)

Scaled Weights for Each Round:

Time - Male | Female 

0:00 - 2:00 - 65 lbs | 45 lbs 

2:00 - 4:00 - 95 lbs | 65 lbs 

4:00 - 6:00 - 115 lbs | 75 lbs 

6:00 - 8:00 - 135 lbs | 95 lbs 

Movement Standards:

Clean and Jerk:

1. The barbell must start on the ground.

2. The bar must be cleaned from the floor to the shoulders in one fluid movement; a squat clean is allowed.

3. The bar must make contact with the shoulders before initiating the overhead movement.

4. The following overhead movements are permitted: strict press, push press, push jerk, split jerk, or power jerk.

5. The lift is complete when the bar is fully locked out overhead, with both arms, hips, and knees extended and feet under the body.

6. For “touch and go” reps, both ends of the barbell must touch the ground after each rep; bouncing is not allowed. 

Event 3: 20-Minute AMRAP

Scaled Workout:

800-meter run

50 deadlifts (95/65 lb)

60 single dumbbell squats (20/15 lb)

30 calorie echo bike

Movement Standards: 

800-Meter Run:

1. Start & Finish: The run begins and ends at the garage door.

2. Route: Athletes will run to the first cone located on the sewer cap, then proceed to the second cone located at the fence, before returning to the garage door.

3. Rep Tracking: Each 100-meter section (garage to sewer, sewer to fence, fence to garage) counts as 1 rep for scoring purposes.

Deadlifts (135/95 lb):

1. The barbell starts on the ground.

2. The athlete must stand fully upright with hips and knees extended and shoulders behind the bar at the top of the lift. The arms must remain straight throughout the movement.

3. Aggressively bouncing the barbell off the ground between reps is not permitted. 

4. Dropping from Top: When dropping the bar from the top of the lift the bar must completely settle on the ground before picking it up for the next rep.

Single Dumbbell Squats (35/25 lb) 

1. The dumbbell can be held in any style (goblet hold, front rack, or resting on the shoulder). Only one dumbbell is used.

2. The athlete must squat until the hip crease is below the top of the knee and then stand fully upright with hips and knees extended at the top of the movement.

Echo Bike

1. Monitor must be set to zero at the start of each round