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The Dubai Fitness Championship Online Qualifiers


17.DXB1 Presented By

Part A

0-8 minutes : AMRAP

40 Cal Row
30 Shoulder to Overhead (50/35Kg) 
20 Bar facing Burpees

Part B

8-15 minutes : 3RM

3 Rep Max Overhead Squats (Off the rack)

Workout Standards


Part A : For Reps
Part B: Highest Weight for 3 Successful Reps

Part A


Start with 0 calories and distance recorded on the rower. You may not get off the rower until the specified number of calories has been recorded. When at the beginning of the workout, you may start seated on the rower, but may not grip the handle before time begins.


Remember to record the rower display every round. 

Shoulder To Overhead

The barbell starts on the ground, not in a rack. You will bring the barbell into the front rack position, in contact with your shoulders and finish with the weight overhead, in control, with feet in line laterally, and knees, hips, shoulders, and elbows fully extended. The bar must make contact with your shoulders at the beginning of each repetition. A shoulder press, push press, push jerk or split jerk may be used, as long as the bar finishes directly over the body with the feet in line. 

Bar facing Burpees 

Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom.

You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted.

The next repetition will then begin on the opposite side facing the barbell.
Part B

Overhead Squat

The barbell starts on the rack. While holding the barbell overhead with your arms fully extended, squat until your hip crease is below the top of your knee. Finish with your knees and hips fully extended and arms locked out, holding the barbell overhead. 

The only weight allowed on the barbell at the start of the 8:00 minutes, is 50/35Kg or 110/77Lbs from part A. Any additional weight may not be loaded prior to the 8:00 minutes and only one barbell is allowed for this workout. You must load your own barbell without help.

The athlete is required to round up when converting from Kg to Lbs

Athletes note:

The athlete, the clock and the judge must remain in the view of the camera for duration of the workout. The video must be uninterrupted or unedited. 


If you have any questions about the workouts and standards, please contact the event organizer,

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