individual seeding workout

workout instruction

Athletes must choose a weight for each 5 minute EMOM, the weight must stay the same for that set. For example, if female athlete chooses 60kg for the deadlift EMOM then the weight stays at 60kg for the full 5 minutes. A seperate person may change your weights for each EMOM. The EMOMs are continuous without break.

The thruster and power clean workout can be a different chosen weight but must also have the same weight across the 5 minute EMOM. 

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The score is the total accumulated weight successfully lifted across all three EMOMs.
Failed reps do not count toward the final score.

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Workout Flow & Standards

Set 1 – Deadlift EMOM (5 Minutes)
Minute 1-5:

5 Burpee Box Get Overs (20” Box)
1 Deadlift (Chosen weight remains constant for all 5 rounds)

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Deadlift Standards:

• Barbell must start on the ground.

• Full lockout at the top (hips and knees extended, shoulders behind the bar).

• No bouncing or touch-and-go reps.

• If a rep is failed, the weight is not counted.

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Set 2 – Thruster EMOM (5 Minutes)
Minute 1-5:

5 Burpee Box Get Overs (20” Box)
1 Thruster (Chosen weight remains constant for all 5 rounds)

Thruster Standards:

• Bar starts at the front rack position.

• Athlete must squat to full depth (hip crease below the knee).

• Full extension overhead with bar locked out.

• If a rep is failed, the weight is not counted.

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Set 3 – Power Clean EMOM (5 Minutes)
Minute 1-5:

5 Burpee Box Get Overs (20” Box)
1 Power Clean (Chosen weight remains constant for all 5 rounds)

Power Clean Standards:

• Bar must start on the ground.

• Lift must be caught in a front rack position.

• Full extension of hips and knees before resetting.

• If a rep is failed, the weight is not counted.

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Burpee Box Get Over Standards

• Athlete must perform a burpee with chest and thighs touching the ground.

• Athlete must step or jump with two feet onto and over the box (no requirement to stand tall on the box).

• Hands may be used for assistance when getting over the box.

• Both feet must touch the ground on the other side before starting the next rep.

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Scoring & Judging

• Final score = Total successful weight lifted across all three EMOMs.

• Each successfully completed rep is added to the total.

• Any failed rep results in a zero score for that lift.

• Remember to add all total successful lifts by all athletes together and submit with individual videos.

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Equipment Requirements

• Barbells & Plates for Deadlifts, Thrusters, and Power Cleans.

• 20” Box for Burpee Box Get Overs.

• Show all equipment on video.

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We have made the weights and movements accessible to allow all levels to take part, no movements or weights should be scaled.