2023 Inside Out

Elite Individuals

For time (14 Min cap):

  • 20 Double Kettlebell Hang To Overhead 53/35
  • 60/45 Calorie Echo Bike
  • Immediately into 3 Rounds of:
    • 10 Chest To Bar Pull Ups
    • 10 Alternating Pistols
    • 10 Strict Handstand Push Ups
  • 60/45 Calorie Echo Bike
  • 20 Double Kettlebell Hang To Overhead 53/35

Elite Individual Flow

This workout begins with the athlete in the starting box directly in front of the kettlebells. At the call of 3, 2, 1, GO! The athlete will move to complete 20 double kettlebell hang to overhead. After the reps are completed, the athlete will move to the Echo bike at midfield to perform 60/45 Echo bike calories. From there, the athlete moves to the rig to complete 3 rounds of 10 chest to bar pull ups, 10 alternating pistol squats (5 each), and 10 strict handstand push ups.

Upon completion of the third round, the athlete will move back to the echo bike to complete 60/45 Echo bike calories and 20 double kettlebell hang to overhead before moving to the start box to complete the event.

*The athlete’s score is the total time taken to complete the workout and return to the starting line. In the event of a time cap, the score will be the total number of repetitions completed.


Chest To Bar Pull Up: The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

Echo Bike: A Rogue Echo Bike will be used for this event. Athletes are allowed to adjust the seat height as needed, however athletes will not be permitted to manipulate the monitors. Athletes must not get off the bike until the appropriate calories are met.

Kettlebell Hang to Overhead: After the pair of kettlebells are lifted off the floor, the athlete must pause with the kettlebells at the hang position, either at their side or between the legs. From there, the athlete may perform any movement or combo of movements to get both kettlebells in the overhead position. Any style clean and shoulder to overhead movement (shoulder press, push press, push jerk and split jerk) is acceptable. The athlete may also choose to use any style snatch to bring the kettlebells from the hang to the overhead position. 

At the top, the arm, hips and knees must be fully locked out with both kettlebells clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the kettlebells are locked out overhead. The athlete must return the kettlebells to the hips to begin the next rep.

Pistol Squat (Single-leg Squat): At the start and finish of each rep, the hips and knee of the working leg are extended. The non-working leg must remain in front of the body (cannot pass beyond profile). Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee on the working leg. If any part of the body other than the support foot touches the floor before lockout, the rep will not count. Must alternate legs after every successful rep. Must complete a successful rep on one side before alternating. Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted..

Strict Handstand Push Ups: The athlete must perform the handstand push-ups with both hands touching the 30-inch tape line, 10 inches from the wall. Any portion of the athlete’s hands may be touching the line, fingers are OK. The arms must be fully extended and inline with the body before the athlete may descend. 

Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Both hands must remain on the designated tapeline. If one or both hands is not touching the tapeline at any time, the repetition will not count. The athlete will need to start again from the lockout position. 

At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. The movement must be strict. Kipping is NOT allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. The feet may be no wider than the width of the hands at any point. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

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