2026 Asian Championships

Individuals and Masters
8 Rounds For Time:

• 200 meter Run

• 50 Double Unders

• 250 meter Ski Erg

Time Cap: 25 Minutes

Tap a movement for its full standard.

Juniors 17-18
8 Rounds For Time:

• 200 meter Run

• 30 Double Unders

• 200 meter Ski Erg

Time Cap: 20 Minutes

Tap a movement for its full standard.

As Many Repetitions As Possible In 12 Minutes
10-15-20-25…

• Box Jump Overs (60 cm/50cm)

10-15-20-25-30…

• GHD Sit-ups

3-6-9-12-15…

• Handstand Push-ups (Strict For Individual Men; All other divisions may kip)

Tap a movement for its full standard.

10 Rounds For Time:
(Partners will alternate rounds)

• 200 meter Run (1 lap)

• 30 Double Unders

• 250 meter Ski Erg

Time Cap: 25 Minutes

Tap a movement for its full standard.

AMRAP – 10 Minutes

• 10–15–20–... Box Jump Overs (step down), 60/50 cm
• 10–15–20–... GHD Sit-Ups
• 3–6–9–... Handstand Push-Ups

Tap a movement for its full standard.

AMRAP – 13 min

Repetition scheme:

3–6–9–12...

• Handstand Push-ups (HSPU)

• Pull-ups

• Box Jump Overs (step down allowed)

Tap a movement for its full standard.

Clean Ladder of:
1 Clean, Anyhow
:30 seconds to lift, :30 transition
Tie Break: Max Deadlifts in the remainder of the 30 seconds
Individual and Masters Male Weights in Kilograms:
90, 100, 110, 120, 125, 130, 135, 140, 145, 150

Tap a movement for its full standard.

Clean Ladder of:
1 Clean, Anyhow
:30 seconds to lift, :30 transition
Tie Break: Max Deadlifts in the remainder of the 30 seconds
Individual and Masters Female Weights in Kilograms: 60, 65, 70 ,75, 80, 85, 90, 95, 100, 105

Tap a movement for its full standard.

Clean Ladder of:
1 Clean, Anyhow
:30 seconds to lift, :30 transition
Tie Break: Max Deadlifts in the remainder of the 30 seconds
Junior Male Weights in Kilograms: 60, 65, 70, 75, 80, 85, 90, 95, 100, 105

Tap a movement for its full standard.

Clean Ladder of:
1 Clean, Anyhow
:30 seconds to lift, :30 transition
Tie Break: Max Deadlifts in the remainder of the 30 seconds
Junior Female Weights in Kilograms: 40, 45, 50, 55, 60, 65, 70, 75, 80, 85

Tap a movement for its full standard.

Find the Maximum Load
Athlete A
5 minutes to establish a 1RM in:

• 1 Clean + 1 Front Squat

Then
Athlete B
5 minutes to establish a 1RM in:

• Deadlift

Tap a movement for its full standard.

Individuals and Masters 35-39 and Men 40-44
For Time:
25 Alternating Pistol Squats
25 Toes to Bar
20 Alternating Pistol Squats
20 Chest to Bar Pull-ups
15 Alternating Pistol Squats
15 Bar Muscle Ups
10 Alternating Pistol Squats
10 Meter Handstand Walk with a Full Pirouette every 2.5m (4 total)
5 Alternating Pistol Squats
5 Pull-overs
Time Cap: 10 Minutes

Tap a movement for its full standard.

AFAP – 10 min

• 25 Alternating Pistol Squats

• 25 Toes-to-Bar

• 20 Alternating Pistol Squats

• 20 Pull-Ups (Women) / Chest-to-Bar Pull-Ups (Men)

• 15 Alternating Pistol Squats

• 15 Chest-to-Bar Pull-Ups (Women) / Bar Muscle-Ups (Men)

• 10 Alternating Pistol Squats

• 10 m Handstand Walk (Women)

• 5 Alternating Pistol Squats

• 5 Bar Pullovers

Tap a movement for its full standard.

For Time (AFAP) – 12 min

40–30–20–10

• Row Calories (partners may split the work in any way)

After each rowing set:
40–30–20–10

• Synchronized Single-Arm Dumbbell Snatches

Weights:

• Men – 22.5 kg

• Women – 15 kg

Tap a movement for its full standard.

5 Rounds for Time

• 15 Double Dumbbell Shoulder to Overhead

• 10 meters Walking Lunges with the Dumbbells Held Anyhow

• 5 Deadlifts

Time Cap: 10:00
Weights By Division
Individuals: DB 22.5kg/ 15kg | DL 150kg/100kg
Masters 35-39: DB 22.5kg/ 15kg | DL140kg/90kg
Masters 40-44: DB 22.5kg/ 15kg | DL 130kg/80kg

Tap a movement for its full standard.

Each station lasts 90 seconds, 10 sec Judge Transition

For Max Repetitions.

Stations:

• Barbell Cleans – 65/45 kg

• Max Bar Muscle-Ups (BMU)

• Max Toes-to-Rings

• Max Handstand Walk Distance (HSW)

Each athlete must complete any two stations

Tap a movement for its full standard.

Individuals and Masters 35-39 Male
For Time:

• 20 meter Sandbag Carry (68 kg)

• 10 Sandbag Facing Burpees

• 20 meter Sandbag Carry (68 kg)

• 10 Sandbag Facing Burpees

• 30 Calorie Air Bike

Time Cap: 4:00

Tap a movement for its full standard.

For Time:

• 20 meter Sandbag Carry (45 kg)

• 10 Sandbag Facing Burpees

• 20 meter Sandbag Carry (45 kg)

• 10 Sandbag Facing Burpees

• 25 Calorie Air Bike

Time Cap: 4:00

Tap a movement for its full standard.

AFAP – 4 min

• 20 m Sandbag Carry

• 10 Burpees Facing the Sandbag

• 20 m Sandbag Carry

• 10 Burpees Facing the Sandbag

• 25 calories AirBike

Tap a movement for its full standard.

100 Wall Balls (9kg to 3m)
\*Must alternate partners every 10 repetitions

immediately into
Male-Male Pairs: 16-14-12

• Worm Thruster

• Synchronized Burpees over Worm

\*10 meter Worm Walking Lunges after each round
Time Cap: 15 Minutes

Tap a movement for its full standard.

For Time

Time Cap: 10 Minutes

• 25 Alternating Pistol Squats
• 25 Toes-to-Bar
• 20 Alternating Pistol Squats
• 20 Pull-Ups
• 15 Alternating Pistol Squats
• 15 Chest-to-Bar Pull-Ups
• 10 Alternating Pistol Squats
• 10 m Handstand Walk
• 5 Alternating Pistol Squats
• 5 Bar Muscle-Ups

Tap a movement for its full standard.

100 Wall Balls (9kg/6kg to 3m/2.75m)
\*Must alternate partners every 10 repetitions

immediately into
Male-Female Pairs: 12-10-8

• Worm Thruster

• Synchronized Burpees over Worm

\*10 meter Worm Walking Lunges after each round
Time Cap: 15 Minutes

Tap a movement for its full standard.

For Time

Time Cap: 10 Minutes

5 Rounds for Time:

• 15 Double Dumbbell Push Press (15/12.5 kg)
• 10 m Walking Lunges with the Dumbbells Held Anyhow
• 5 Deadlifts (90/60 kg, Men/Women)

Tap a movement for its full standard.

100 Wall Balls (6kg to 2.75m)
\*Must alternate partners every 10 repetitions

immediately into
Female-Female Pairs: 8-6-4

• Worm Thruster

• Synchronized Burpees over Worm

\*10 meter Worm Walking Lunges after each round
Time Cap: 15 Minutes

Tap a movement for its full standard.

For Time

Time Cap: 3 Minutes

• 20 Bar-Facing Burpees
• 20 Calories Assault Bike

Tap a movement for its full standard.

For Time

Time Cap: 3 Minutes

• 20 Bar-Facing Burpees
• 15 Calories Assault Bike

Tap a movement for its full standard.

For Time:

• 20 meter Sandbag Carry 45 kg

• 10 Sandbag Facing Burpees

• 20 meter Sandbag Carry 45 kg

• 10 Sandbag Facing Burpees

• 20 Calorie Air Bike

Time Cap: 4:00

Tap a movement for its full standard.