2022 SEMIFINAL WORKOUTS

Barbell Complex

Barbell Complex

3 Attempts for Max Load

3 Cleans
+
2 Front Squats
+
1 Jerk (Shoulder-to-Overhead)

Time Cap: 15 Minutes

FLOW

Beginning with the first two athletes, lifters will have one minute to complete the complex (front and back platforms — see floor plan for visual). At the start of the next minute, the next two athletes will lift. When all athletes have completed their first attempt, the cycle repeats, starting with the first two lifters again. This sequence continues until all athletes are given three lifting windows. 

Additionally, athletes do not have to make an attempt during each lifting window. Athletes may choose to reduce the load on the bar for their next attempt after a failed lift.

SCORING

The athlete’s best successful lift will be their score for the event.

2014 Regional Event 5

2014 Regional Event 5

10 Rounds For Time

1 Legless Rope Climb (15 ft.)
Run 170 ft.

Time cap: 11 Minutes

FLOW

This event begins with the athlete’s hand on top of their round marker. At the sound of the beep, run to the rope and climb without using the legs. Then run across the stadium to touch the round marker and back to the rope for the next round (the judge will flip the round marker). Continue in this fashion for 10 rounds. After the 10th rope climb is complete, run across the competition floor to the finish mat. When the athlete reaches the finish mat, time stops.

SCORING

The athlete’s score is his or her total time for completing the event.

Heavy Handstand Reverse Fran

Heavy Handstand Reverse Fran

For Time

9-15-21
Barbell Thrusters (115, 80lb)
Yard Handstand Walk

Time Cap: 6 Minutes

FLOW

This event is for time, with the athlete completing 9 thrusters and 9 yards unbroken handstand walk. Once complete, they will perform 15 and 21 sets of the same and sprint to the finish. This event begins with the athlete on their start mat. At the sound of the beep, they will sprint to the first barbell to perform 9 thrusters. Once the thrusters are complete, the athlete will advance to the first designated handstand walk area to perform a 9 yard unbroken handstand walk. Once the handstand walk is complete, the athlete will advance to the next barbell and perform 15 thrusters. Once the thrusters are complete, the athlete will advance to the next designated handstand walk area to perform a 15 yard handstand walk, divided in two 7.5 yard sections where the athlete can kick down and start from there to complete the 15 yard handstand walk. Once the handstand walk is complete, the athlete will advance to the final barbell and perform 21 thrusters.

Once the thrusters are complete, the athlete will advance to the final designated handstand walk area to perform a 21 yard handstand walk, divided in two 10.5 yard sections where the athlete can kick down and start from there to complete the 21 yard handstand walk. Upon completion of the handstand walk the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.

Minnesota Mash-Up

Minnesota Mash-Up

For Time

10 Wallballs (20, 14lb)
50 GHD Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (70, 50lb)
30 Wallballs
30 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (70, 50lb)

Time Cap: 25 Minutes

FLOW

This event is for time, with the athlete making their way through wall balls, GHD situps, single-arm dumbbell overhead squats, ring muscle ups, double unders, double dumbbell clean & jerks and sprinting to the finish once the workout is complete. This event begins with the athlete on the start mat. At the sound of the beep, the athlete will advance to the wall ball where they will perform 10 wall ball shots. Once the wall balls are complete, the athlete will advance to the GHD to perform 50 GHD sit-ups. Once the GHD sit-ups are complete, the athlete will move back to the wall ball to perform 20 wall ball shots. Once the wall balls are complete, the athlete will advance to the dumbbell to perform 40 single arm DB overhead squats, advancing forward every 10 reps (4 sections). Once the DB overhead squats are complete, the athlete will move back to the wall ball to perform 30 wall ball shots. Once the wall balls are complete, the athlete will advance to the rings to perform 30 ring muscle ups.

Once the ring muscle ups are complete, the athlete will move back to the wall ball to perform 40 wall ball shots. Once the wall balls are complete, the athlete will advance to the jump rope to perform 200 double unders, advancing forward after 100 reps. Once the double unders are complete, the athlete will move back to the wall ball to perform 50 wall ball shots. Once the wall balls are complete, the athlete will advance to the last set of dumbbells to perform 10 double dumbbell clean & jerks, advancing forward every 2 reps (5 sections). Upon completion of the last DB clean & jerk the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.

Speed Chipper

Speed Chipper

For Time

120 yd Shuttle Run
16 Snatches (175, 120)
36 Chest-to-Bar Pull-ups
160 yd Shuttle Run
36 Chest-to-Bar Pull-ups
16 Snatches (175, 120)
120 yd Shuttle Run

Time Cap: 10 Minutes

FLOW

This event is for time, with the athlete making their way through shuttle sprints, snatches, chest to bar pull-ups and sprinting to the finish once the workout is complete.

This event begins with the athlete on the finish mat. At the sound of the beep, the athlete will begin their 120 yard shuttle run, 3 laps; down (40 yards), back (80 yards) and down (120 yards); going around their delineator. Once the 120 yards are complete, the athlete will move to the barbell to complete 16 snatches. Once the snatches are complete, the athlete will move to the rig to perform 36 chest to bar pull-ups.

Once the chest to bar pull-ups are complete, the athlete will move back to the field to complete a 160 yard shuttle run; 4 laps, down (40 yards), back (80 yards), down (120 yards) and back again (160 yards); going around their delineator.

Once the 160 yards are complete, the athlete will move back to the rig to perform another set of 36 chest to bar pull-ups.

Once the chest to bar pull-ups are complete, the athlete will move back to the barbell to perform another set of 16 snatches.

Once the snatches are complete, the athlete will enter the field again to perform their last 120 yard shuttle run, 3 laps: down (40 yards), back(80 yards) and down (120 yards); going around their delineator.

On their final lap the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.


Endure the Sled

Endure the Sled

For Time

50yd Sled Push
30 Lane-Facing Burpees
50yd Sled Push
1000m Run
100/70 Cal Echo Bike
1000m Run
50yd Sled Drag
30 Lane-Facing Burpees
50yd Sled Drag

Time Cap: 27 Minutes

FLOW

This event is for time, with the athlete making their way through sled pushes, lane facing burpees, a run, calories on a bike, sled drags and sprinting to the finish once the workout is complete.

This event begins with the athlete on the start mat. At the sound of the beep, the athlete will advance to the sled to begin their 50 yard sled push down the field.

Upon completion of the sled push, the athlete will perform 30 lane facing burpees.

Upon completion of the burpees, athletes will perform another 50 yard sled push down the field.

Upon completion of the sled push, athletes will run back down their lane and into the run course to perform a 1000 meter run, 2 laps on the course.

Once athletes return from the run, athletes will run back down their lane to their bike to perform 100/70 calories on a rogue echo bike.

Upon completion of calories on the bike, athleteswill again run back down their lane and into the run course to perform another 1000 meter run, 2 laps on the course.

Once athletes return from the run, athletes will run back down their lane back to their sled to perform a 50 yard sled drag.

Upon completion of the sled drag, the athletes will perform 30 lane facing burpees.

Upon completion of the burpees, athletes will perform a final 50 yard sled drag down the field.

Once the sled drag is completed, the athlete will sprint to the fish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time is capped, athletes’ scores will be total reps completed within the time cap.

Snatch Ladder

Snatch Ladder

For Heaviest Successful Lift

Male: 185/195/205/215/225/235/245/255/265/275
(11th platform staged at 285)

Female: 135/140/145/150/155/160/165/170/175/180
(11th platform staged at 185)

Time Cap: 22 Minutes

FLOW

The pair of athletes on the first team will start standing behind the first platform. After the countdown of 3-2-1-GO, the first athlete will have 25 seconds to complete the lift. At the 25-second mark, the second athlete will have 25 seconds to lift. If an athlete is successful, they will move to stand behind the next platform. At the 50-second mark, the next pair will enter and wait behind the first platform. After a 10-second transition (at the top of the minute), the cycle begins again. This cycle continues until both men cannot complete the lift.

Athletes may take as many attempts within their allotted time as they would like. If at any point an athlete fails to complete the lift within the designated time, they will exit the field of play and their teammate will continue without them, maintaining their lifting order.

If an athlete completes the entire ladder, after the 10-second transition, they will be given the next minute as rest where they will declare the load they would like to attempt at the 11th platform. At the 11th platform, the athlete will have from 0-25 seconds to make the lift. After the men have finished, the platforms will be reset and the women will complete the workout in the same fashion. After the women have lifted, the team’s score will be the total of each of the four teammates’ heaviest successful lift. The bar must leave the ground before the time limit expires (25 seconds per lifter on platforms 1-10 or 50 seconds on the 11th platform).

As long as the bar has left the ground before the time limit, if the lift is completed, it will count. Once an athlete cannot complete a lift, they will leave the field of play.

SCORING

The team score will be the heaviest combined successful weight of each gender.

Pair Thrusters + Legless Rope Climbs

Pair Thrusters + Legless Rope Climbs

For time, starting with female pair:

40 Thrusters (135, 95lb)
6 Legless Rope Climbs
30 Thrusters
4 Legless Rope Climbs
20 Thrusters
2 Legless Rope Climbs

Immediately followed by the male pair.

Time cap: 20 Minutes

FLOW

This event begins with the team on the start mat (behind the rig). At the sound of the beep, the women will run to the first barbell and complete 40 thrusters, sharing the work as they see fit. The non-working athlete waiting behind the designated line. After the thrusters are completed, they will run to the rope. When both teammates have reached the pull-up bar at the front of the rig, one athlete may enter and begin climbing. The pair may switch at any time; however, the non-climbing teammate must wait at the pull-up bar. After the pair completes six legless rope climbs, they will move back to the barbell and advance it to the 30 marker before beginning their next set of thrusters. The pair will continue in this pattern until they have completed the final rope climb. After the final rope climb, the pair will run over the bars to the finish. When both women are on the finish mat, the men may enter and run to the second bar to begin their thrusters. Working in the same fashion as the women, after the last rope climb, the men will run over both bars and to the finish. When the team is on the finish mat together, time stops.

NOTE: The timing chip must be worn by the final member of the team to cross the finish line.

SCORING

The team score is the total time for completing the event. (The last athlete to cross the finish line must wear the chip)

Handstand Isabel Relay

Handstand Isabel Relay

For Time (in relay fashion): F – F – M – M

30 Snatches (115, 80lb)
30yd Handstand Walk

Time Cap: 12 Minutes

FLOW

This event is for time, with each athlete completing 30 snatches and a 30 yard handstand walk. This event begins with the team on the start mat. At the sound of the beep female 1 will advance to her bar to perform 30 snatches. Upon completion of the snatches, she will advance to the designated handstand walk area to perform a 30 yard handstand walk, divided in three 10 yard sections. Upon completion of the handstand walk, female 1 will sprint to the finish line, releasing female 2. Female 2 will advance to her barbell, move it forward, 1 section, on the female mat and perform 30 snatches. Upon completion of the snatches, she will advance to the designated handstand walk area to perform a 30 yard handstand walk, divided in three 10 yard sections. Upon completion of the handstand walk, female 2 will sprint to the finish line, releasing male 1. Teams will continue this fashion for male 1 and male 2.

At the completion of male 2 handstand walk, the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the team’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. (The last athlete to cross the finish line must wear the chip).

Down & Up

Down & Up

In mixed gender pairs, for time

Pair #1
100ft Synchro Sandbag Lunges (100, 70lb)
75 GHD Sit-ups – Total
55 Synchro DB Single-arm Overhead Squats (70, 50lb)
35 Ring Muscle-ups – Total
100 Synchro Wallballs (20, 14lb)

Right into…

Pair #2
100 Synchro Wallballs (20, 14lb)
35 Ring Muscle-ups – Total
55 Synchro DB Single-arm Overhead Squats (70, 50lb)
75 GHD Sit-ups – Total
100ft Synchro Sandbag Lunges (100, 70lb)

Time Cap: 34 Minutes

FLOW

This event is for time, with mixed pair 1 completing synchro D-ball lunges. Ghd sit-ups, synchro DB single-arm OH squats, ring muscle-ups, synchro wall balls and tagging pair 2. Pair 2 will then complete the same but in reverse order; synchro wall balls, ring muscle-ups, synchro DB single arm OH squats, GHD sit-ups, synchro D-ball lunges and sprinting to the finish line.

This event begins with the team on the start mat. At the sound of the beep, the first mixed pair will advance to the end of the field to grab the D-Balls and perform a 100 foot synchro DB Lunge.

Upon completion of the lunges, the pair will advance to the GHD to perform 75 GHD sit-ups, total for the pair. Switching off however they want.

Upon completion of the GHD sit-ups, the pair will advance to the dumbbells to perform 55 synchro DB single-arm OH squats, advancing every 11 reps.

Upon completion of the overhead squats, the pair will advance to the rig to perform 35 ring muscle-ups, total for the pair. Switching off however they want.

Upon completion of the ring muscle-ups, the pair will move to the wall balls to perform 100 synchro wall ball shots.

Upon completion of the wall balls, the pair will sprint to the start mat to tag pair 2, releasing them.

Pair 2 will continue in this fashion in reverse order. Starting with the 100 synchro wall balls, then 35 total ring muscle-ups, then 55 synchro DB single-arm OH squats advancing every 11 reps, then 75 total GHD sit-ups, and finally a 100 foot synchro D-Ball lunge.

Upon completion of the lunges pair 2 will sprint to the finish line. When pair 2 reaches the finish mat, time stops.

SCORING

The score is the team’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. (The last athlete to cross the finish line must wear the chip)

Speed Chipper

Speed Chipper

For time

Buy-in: 44 Synchro Chest-to-Bar Pull-ups

Right into…

11-9-7-5 Worm Clean and Jerks
120-yard Shuttle Run (individually F/M/F/M)

Time Cap: 10 Minutes

FLOW

This event is for time, with each team working through a buy-in of synchro chest to bar pull-ups, then a set of 11 worm clean and jerks and a 120 yard shuttle run by female 1. Once complete, the team will perform 9 worm clean
and jerks and a 120 yard shuttle run by male 1. Teams will continue this fashion for a set of 7 worm clean and jerks and a 120 yard shuttle run by female 2 and finally a set of 5 worm clean and jerks and a 120 yard shuttle sprint by male 2.
This event begins with all the athletes on the start mat. At the sound of the beep, athletes will advance to the rig to perform 44 synchronized chest to bar pull-ups.
Upon completion of the chest to bar pull-ups, the team will advance to the designated area to perform 11 worm clean and jerks.
Upon completion of the 11th clean and jerk, Female 1 will perform her 120 yard shuttle run, 4 laps; down (30 yards), back (60 yards), down again (90 yards), and back again (120 yards), going around their delineator.
Upon completion of female 1 run, the team will advance the worm forward and perform 9 worm clean and jerks.
Upon completion of the 9 worm clean jerks, male 1 will perform his 120 yard shuttle run, 4 laps; down (30 yards), back (60 yards), down again (90 yards), and back again (120 yards), going around their delineator.
Upon completion of male 1 run, the team will advance the worm forward and perform 7 worm clean and jerks.
Upon completion of the 7 worm clean jerks, female 2 will perform her 120 yard shuttle run, 4 laps; down (30 yards), back (60 yards), down again (90 yards), and back again (120 yards), going around their delineator.
Upon completion of female 2 run, the team will advance the worm forward and perform 5 worm clean and jerks.
Upon completion of the 5 worm clean jerks, male 2 will perform his 120 yard shuttle run, 4 laps; down (30 yards), back (60 yards), down again (90 yards), and back again (120 yards), going around their delineator.
Upon completion of male 2 run, the entire team will sprint to the finish line. When the team reaches the finish mat, time stops.

SCORING

The score is the team’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. (The last athlete to cross the finish line must wear the chip)


Endure the Sled

Endure the Sled

200 yd Sled Push (Mixed Pairs)
50 Synchro Line-Facing Burpees
75/50 Cal Bike (Same Gender Pairs)
1500m Team Run
75/50 Cal Bike (Same Gender Pairs)
50 Synchro Line-Facing Burpees
200 yd Sled Push  (Mixed Pairs)

Time Cap: 35 Minutes

FLOW

This event is for time with teams making their way pyramid style through mixed gender sled pushes, same gender calories on a rogue echo bike, synchro line facing burpees, team run and back again.

The event starts with teams on the start mat. At the sound of the beep, the team will split into mixed gender pairs and move to their sleds to perform a 200 yard sled push for each pair, down (100 yards) and back (200 yards). Sleds can be pushed however the pair decides but must stay with their mixed pairs.

Upon completion of the sled push by both pairs, the team will advance, down to the middle of the field, to their designated burpee line to perform 50 synchro line-facing burpees.

Upon completion of the burpees, the team will advance to their bikes as same gender pairs to perform 75 calories total for the male pair and 50 calories total for the female pair, on a rogue bike.

Upon completion of the bike calories by both pairs, the team will move back down their lane, and enter the run course to perform a 1500 meter team run. Teams will turn right into the run course, from their lane, and perform 3 laps around the field. Teams will be holding on to a rope during their run.

Upon completion of the run by all athletes on the team, the team will advance down their lane, to their bikes as same gender pairs to perform another 75 calories total for the male pair and 50 calories total for the female pair, on a rogue bike.

Upon completion of the bike calories by both pairs, the team will advance, down to the middle of the field, to their designated burpee line to perform another 50 synchro line-facing burpees.

Upon completion of the burpees, the team will advance, down the field, back to their sleds as mixed gender pairs to perform another 200 yard sled push for each pair, down (100 yards) and back (200 yards). Sleds can be pushed however the pair decides but must stay with their mixed pairs.

Upon completion of the sled push by both pairs, the team will sprint through the finish line. When the last athlete reaches the finish mat, time stops.

SCORING

The score is the team’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. (The last athlete to cross the finish line must wear the chip)

Barbell Complex

Barbell Complex

ALL DIVISIONS

3 Attempts for Max Load

3 Cleans
+
2 Front Squats

+
1 Jerk (Shoulder to overhead)

Time Cap: 8 Minutes

FLOW

Beginning with the five athletes in the back-row (platforms 1, 3, 5, 7, 9), lifters will have one minute to complete the complex. At the start of the next minute, the five athletes in the front-row (platforms 2, 4, 6, 8, 10) will have one minute to complete the complex. When both rows have completed their first attempt, a one minute rest will commence, upon which the cycle repeats, starting with the five back-row athletes again, followed by the front-row the following minute. This sequence continues until all athletes are given three lifting windows. 

Additionally, athletes do not have to make an attempt during each lifting window. Athletes may choose to reduce the load on the bar for their next attempt after a failed lift.

SCORING

The athlete’s best successful lift will be their score for the event.

2014 Regional Event 5

2014 Regional Event 5

MASTERS 35-39

10 Rounds For Time

1 Legless Rope Climb (15 ft.)
Run 150 ft.

Time cap: 11 Minutes

MASTERS 40-44

10 Rounds For Time

1 Legless Rope Climb (12 ft.)
Run 150 ft.

Time cap: 11 Minutes

MASTERS 45-49

10 Rounds For Time

1 Legless Rope Climb (12 ft.)
Run 150 ft.

Time cap: 11 Minutes

MASTERS 45-49

10 Rounds For Time

1 Legless Rope Climb (12 ft.)
Run 150 ft.

Time cap: 11 Minutes

MASTERS 50-54

10 Rounds For Time

1 Rope Climb (12 ft.)
Run 150 ft.

Time cap: 11 Minutes

MASTERS 55-59

10 Rounds For Time

1 Rope Climb (12 ft.)
Run 150 ft.

Time cap: 11 Minutes

MASTERS 60+

10 Rounds For Time

1 Rope Climb (12 ft.)
Run 150 ft.

Time cap: 11 Minutes

FLOW

This event begins with the athlete’s hand on top of their round marker. At the sound of the beep, run to the rope and climb without using the legs. Then run across the stadium to touch the round marker and back to the rope for the next round (the judge will flip the round marker). Continue in this fashion for 10 rounds. After the 10th rope climb is complete, run across the competition floor to the finish mat. When the athlete reaches the finish mat, time stops.

SCORING

The athlete’s score is his or her total time for completing the event.

Heavy Handstand Reverse Fran

Heavy Handstand Reverse Fran

MASTERS 35-39, 40-44, 45-49

For Time

9-15-21
Barbell Thrusters (95, 65lb)
Yard Handstand Walk

Time Cap: 7 Minutes

MASTERS 50-54

For Time

9-15-21
Barbell Thrusters (75, 55lb)
Yard Handstand Walk

Time Cap: 7 Minutes

MASTERS 55-59

For Time

9-15-21
Barbell Thrusters (75, 55lb)
Yard Handstand Walk

Time Cap: 7 Minutes

MASTERS 60+

For Time

9-15-21
Barbell Thrusters (65, 45lb)
Yard Bear Crawl

Time Cap: 7 Minutes

FLOW

This event is for time, with the athlete completing 9 thrusters and 9 yards unbroken handstand walk. Once complete, they will perform 15 and 21 sets of the same and sprint to the finish. This event begins with the athlete on their start mat. At the sound of the beep, they will sprint to the first barbell to perform 9 thrusters. Once the thrusters are complete, the athlete will advance to the first designated handstand walk area to perform a 9 yard unbroken handstand walk. Once the handstand walk is complete, the athlete will advance to the next barbell and perform 15 thrusters. Once the thrusters are complete, the athlete will advance to the next designated handstand walk area to perform a 15 yard handstand walk, divided in two 7.5 yard sections where the athlete can kick down and start from there to complete the 15 yard handstand walk. Once the handstand walk is complete, the athlete will advance to the final barbell and perform 21 thrusters.

Once the thrusters are complete, the athlete will advance to the final designated handstand walk area to perform a 21 yard handstand walk, divided in two 10.5 yard sections where the athlete can kick down and start from there to complete the 21 yard handstand walk. Upon completion of the handstand walk the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.

Minnesota Mash-Up

Minnesota Mash-Up

MASTERS 35-39

For Time

10 Wallballs (20, 14lb)
50 GHD Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (50, 35lb)
30 Wallballs
20/15 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (50, 35lb)

Time Cap: 25 Minutes

MASTERS 40-44

For Time

10 Wallballs (20, 14lb)
50 GHD Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (50, 35lb)
30 Wallballs
15/10 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (50, 35lb)

Time Cap: 25 Minutes

MASTERS 45-49

For Time

10 Wallballs (20, 14lb)
50 GHD Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (40, 25lb)
30 Wallballs
12/8 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (40, 25lb)

Time Cap: 25 Minutes

MASTERS 50-54

For Time

10 Wallballs (20, 14lb)
40 GHD Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (35, 20lb)
30 Wallballs
15 Burpee C2B
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (35, 20lb)

Time Cap: 25 Minutes

MASTERS 55-59

For Time

10 Wallballs (20, 14lb)
25 GHD Sit-ups
20 Wallballs
40 Single DB Goblet Squat (35, 20lb)
30 Wallballs
15 Burpee C2B
40 Wallballs
150 Double-unders
50 Wallballs
10 DB Clean & Jerks (35, 20lb)

Time Cap: 25 Minutes

MASTERS 60+

For Time

10 Wallballs (20, 14lb)
25 GHD Sit-ups
20 Wallballs
40 Single DB Goblet Squat (35, 20lb)
30 Wallballs
10 Burpee C2B
40 Wallballs
100 Double-unders
50 Wallballs
10 DB Clean & Jerks (35, 20lb)

Time Cap: 25 Minutes

FLOW

This event is for time, with the athlete making their way through wallballs, GHD situps, single-arm dumbbell overhead squats, ring muscle ups, double unders, double dumbbell clean & jerks and sprinting to the finish once the workout is complete.

This event begins and finishes with the athlete on the start mat. At the sound of the beep, the athlete will advance to the wallball where they will perform the wallball shots.

Once the wallballs are complete, the athlete will advance to the GHD to perform the GHD sit-ups.

Once the GHD sit-ups are complete, the athlete will move back to the wall ball to perform the wall ball shots.

Once the wall balls are complete, the athlete will advance to the dumbbell to perform 40 DB squats depending on the division, advancing forward every 20 reps (2 sections).

Once the DB squats are complete, the athlete will move back to the wall ball to perform the wallball shots.

Once the wallballs are complete, the athlete will advance to the rig to perform the gymnastic movement.

Once the gymnastic movements are complete, the athlete will move back to the wallball to perform the wallball shots.

Once the wallballs are complete, the athlete will advance to the jump rope to perform the double unders.

Once the double unders are complete, the athlete will move back to the wallball to perform the wallball shots.

Once the wallballs are complete, the athlete will advance to the last set of dumbbells to perform 10 double dumbbell clean & jerks.

Upon completion of the last DB clean & jerk the athlete will sprint to the start mat. When the athlete reaches the start mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.

Speed Chipper

Speed Chipper

MASTERS 35-39

For Time

120 yd Shuttle Run 16 Snatches (135, 95)
30 Chest-to-Bar Pull-ups
160 yd Shuttle Run
30 Chest-to-Bar Pull-ups
16 Snatches (135, 95)
120 yd Shuttle Run

Time Cap: 10 Minutes

MASTERS 40-44

For Time

120 yd Shuttle Run
16 Snatches (135, 95)
24 Chest-to-Bar Pull-ups
160 yd Shuttle Run
24 Chest-to-Bar Pull-ups
16 Snatches (135, 95)
120 yd Shuttle Run

Time Cap: 10 Minutes

MASTERS 45-49

For Time

120 yd Shuttle Run
16 Snatches (115, 80)
30 Pull-ups
160 yd Shuttle Run
30 Pull-ups
16 Snatches (115, 80)
120 yd Shuttle Run

Time Cap: 10 Minutes

MASTERS 50-54

For Time

120 yd Shuttle Run
16 Snatches (105, 75)
30 Pull-ups
160 yd Shuttle Run
30 Pull-ups
16 Snatches (105, 75)
120 yd Shuttle Run

Time Cap: 10 Minutes

MASTERS 55-59

For Time

120 yd Shuttle Run
16 Snatches (95, 65)
24 Pull-ups
160 yd Shuttle Run
24 Pull-ups
16 Snatches (95, 65)
120 yd Shuttle Run

Time Cap: 10 Minutes

MASTERS 60+

For Time

120 yd Shuttle Run
16 Snatches (75, 55)
20 Pull-ups
160 yd Shuttle Run
20 Pull-ups
16 Snatches (75, 55)
120 yd Shuttle Run

Time Cap: 10 Minutes

FLOW

This event is for time, with the athlete making their way through shuttle sprints, snatches, chest to bar pull-ups and sprinting to the finish once the workout is complete.

This event begins with the athlete on the finish mat. At the sound of the beep, the athlete will begin their 120 yard shuttle run, 7 laps.

Once the 120 yards are complete, the athlete will move to the barbell to complete 16 snatches.

Once the snatches are complete, the athlete will move to the rig to perform the repetitions of the gymnastic movement.

Once the repetitions of the gymnastic movement are complete, the athlete will move back to the field to complete a 160 yard shuttle run, 8 laps.

Once the 160 yards are complete, the athlete will move back to the rig to perform another set of repetitions of the gymnastic movement.

Once the repetitions of the gymnastic movement are complete, the athlete will move back to the barbell to perform another set of 16 snatches.

Once the snatches are complete, the athlete will enter the field again to perform their last 120 yard shuttle run, 7 laps. On their final lap the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.

Endure the Sled

Endure the Sled

MASTERS 35-39

For Time

50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push
500m Run
60/40 Cal Bike
500m Run
50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push

Time Cap: 27 Minutes

MASTERS 40-44

For Time

50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push
500m Run 60/40
Cal Bike
500m Run
50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push

Time Cap: 27 Minutes

MASTERS 45-49

For Time

50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push
500m Run
50/35 Cal Bike
500m Run
50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push

Time Cap: 27 Minutes

MASTERS 50-54

For Time

50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push
500m Run 50/35
Cal Bike
500m Run
50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push

Time Cap: 27 Minutes

MASTERS 55-59

For Time

40/30 yd Sled Push
25 Line-Facing Burpees
500m Run
50/35 Cal Bike
500m Run
25 Line-Facing Burpees
40/30 yd Sled Push

Time Cap: 27 Minutes

MASTERS 60+

For Time

40/30 yd Sled Push
25 Line-Facing Burpees
500m Run
50/35 Cal Bike
500m Run
25 Line-Facing Burpees
40/30 yd Sled Push

Time Cap: 27 Minutes

FLOW

This event is for time, with the athlete making their way through sled pushes, lane facing burpees, a run, calories on a bike, sled drags and sprinting to the finish once the workout is complete.

This event begins with the athlete on the start mat. At the sound of the beep, the athlete will advance to the sled to begin their sled push down the field.

Upon completion of the sled push, the athlete will perform 25 lane facing burpees.

Upon completion of the burpees, athletes will perform another sled push down the field.

Upon completion of the sled push, athletes will run back down their lane and into the run course  to perform a 500 meter run, 1 lap on the course.

Once athletes return from the run, athletes will run back down their lane to their bike to perform the designated calories on a rogue echo bike.

Upon completion of calories on the bike, athletes will again run back down their lane and into the run course to perform another 500 meter run, 1 lap on the course.

Once athletes return from the run, athletes will run back down their lane back to their sled to perform a sled push.

Upon completion of the sled push, the athletes will perform 25 lane facing burpees.

Upon completion of the burpees, athletes will perform a final yard sled push down the field. Once the sled push is completed, the athlete will sprint to the fish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time is capped, athletes’ scores will be total reps completed within the time cap.

Barbell Complex

Barbell Complex

ALL DIVISIONS

3 Attempts for Max Load

3 Cleans
+
2 Front Squats

+
1 Jerk (Shoulder to overhead)

Time Cap: 8 Minutes

FLOW

Beginning with the five athletes in the back-row (platforms 1, 3, 5, 7, 9), lifters will have one minute to complete the complex. At the start of the next minute, the five athletes in the front-row (platforms 2, 4, 6, 8, 10) will have one minute to complete the complex. When both rows have completed their first attempt, a one minute rest will commence, upon which the cycle repeats, starting with the five back-row athletes again, followed by the front-row the following minute. This sequence continues until all athletes are given three lifting windows. 

Additionally, athletes do not have to make an attempt during each lifting window. Athletes may choose to reduce the load on the bar for their next attempt after a failed lift.

SCORING

The athlete’s best successful lift will be their score for the event.

2014 Regionals Event 5

2014 Regionals Event 5

TEENS 14-15

10 Rounds For Time

1 Rope Climb (12 ft.)
Run 150 ft.

Time cap: 11 Minutes

TEENS 16-17

10 Rounds For Time

1 Legless Rope Climb (12 ft.)
Run 150 ft.

Time cap: 11 Minutes

FLOW

This event begins with the athlete’s hand on top of their round marker. At the sound of the beep, run to the rope and climb without using the legs. Then run across the stadium to touch the round marker and back to the rope for the next round (the judge will flip the round marker). Continue in this fashion for 10 rounds. After the 10th rope climb is complete, run across the competition floor to the finish mat. When the athlete reaches the finish mat, time stops.

SCORING

The athlete’s score is his or her total time for completing the event.

Heavy Handstand Reverse Fran

Heavy Handstand Reverse Fran

TEENS 14-15

For Time

9-15-21
Barbell Thrusters (65, 45lb)
Yard Handstand Walk (no increments)

Time Cap: 7 Minutes

TEENS 16-17

For Time

9-15-21
Barbell Thrusters (95, 65lb)
Yard Handstand Walk

Time Cap: 7 Minutes

FLOW

This event is for time, with the athlete completing 9 thrusters and 9 yards unbroken handstand walk. Once complete, they will perform 15 and 21 sets of the same and sprint to the finish. This event begins with the athlete on their start mat. At the sound of the beep, they will sprint to the first barbell to perform 9 thrusters. Once the thrusters are complete, the athlete will advance to the first designated handstand walk area to perform a 9 yard unbroken handstand walk. Once the handstand walk is complete, the athlete will advance to the next barbell and perform 15 thrusters. Once the thrusters are complete, the athlete will advance to the next designated handstand walk area to perform a 15 yard handstand walk, divided in two 7.5 yard sections where the athlete can kick down and start from there to complete the 15 yard handstand walk. Once the handstand walk is complete, the athlete will advance to the final barbell and perform 21 thrusters.

Once the thrusters are complete, the athlete will advance to the final designated handstand walk area to perform a 21 yard handstand walk, divided in two 10.5 yard sections where the athlete can kick down and start from there to complete the 21 yard handstand walk. Upon completion of the handstand walk the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.

Minnesota Mash-Up

Minnesota Mash-Up

TEENS 14-15

For Time

10 Wallballs (14, 10lb)
25 GHD Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (20,15lb)
30 Wallballs
12/8 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (20, 15lb)

Time Cap: 25 Minutes

TEENS 16-17

For Time

10 Wallballs (20, 14lb)
50 GHD Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (35, 20lb)
30 Wallballs
20/15 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (35, 20lb)

Time Cap: 25 Minutes

FLOW

This event is for time, with the athlete making their way through wallballs, GHD situps, single-arm dumbbell overhead squats, ring muscle ups, double unders, double dumbbell clean & jerks and sprinting to the finish once the workout is complete.

This event begins and finishes with the athlete on the start mat. At the sound of the beep, the athlete will advance to the wallball where they will perform the wallball shots.

Once the wallballs are complete, the athlete will advance to the GHD to perform the GHD sit-ups.

Once the GHD sit-ups are complete, the athlete will move back to the wall ball to perform the wall ball shots.

Once the wall balls are complete, the athlete will advance to the dumbbell to perform 40 DB squats depending on the division, advancing forward every 20 reps (2 sections).

Once the DB squats are complete, the athlete will move back to the wall ball to perform the wallball shots.

Once the wallballs are complete, the athlete will advance to the rig to perform the gymnastic movement.

Once the gymnastic movements are complete, the athlete will move back to the wallball to perform the wallball shots.

Once the wallballs are complete, the athlete will advance to the jump rope to perform the double unders.

Once the double unders are complete, the athlete will move back to the wallball to perform the wallball shots.

Once the wallballs are complete, the athlete will advance to the last set of dumbbells to perform 10 double dumbbell clean & jerks.

Upon completion of the last DB clean & jerk the athlete will sprint to the start mat. When the athlete reaches the start mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.

Speed Chipper

Speed Chipper

TEENS 14-15

For Time
120 yd Shuttle Run
16 Snatches (75, 55)
30 Pull-ups
160 yd Shuttle Run
30 Pull-ups
16 Snatches (75, 55)
120 yd Shuttle Run

Time Cap: 10 Minutes

TEENS 16-17

For Time

120 yd Shuttle Run
16 Snatches (115, 80)
24 Chest-to-Bar Pull-ups
160 yd Shuttle Run
24 Chest-to-Bar Pull-ups
16 Snatches (115, 80)
120 yd Shuttle Run

Time Cap: 10 Minutes

FLOW

This event is for time, with the athlete making their way through shuttle sprints, snatches, chest to bar pull-ups and sprinting to the finish once the workout is complete.

This event begins with the athlete on the finish mat. At the sound of the beep, the athlete will begin their 120 yard shuttle run, 7 laps.

Once the 120 yards are complete, the athlete will move to the barbell to complete 16 snatches.

Once the snatches are complete, the athlete will move to the rig to perform the repetitions of the gymnastic movement.

Once the repetitions of the gymnastic movement are complete, the athlete will move back to the field to complete a 160 yard shuttle run, 8 laps.

Once the 160 yards are complete, the athlete will move back to the rig to perform another set of repetitions of the gymnastic movement.

Once the repetitions of the gymnastic movement are complete, the athlete will move back to the barbell to perform another set of 16 snatches.

Once the snatches are complete, the athlete will enter the field again to perform their last 120 yard shuttle run, 7 laps. On their final lap the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. No minimum work requirement.


Endure the Sled

Endure the Sled

TEENS 14-15

For time
40/30 yd Sled Push
25 Line-Facing Burpees
500m Run
50/35 Cal Bike
500m Run
25 Line-Facing Burpees
40/30 yd Sled Push

Time Cap: 27 Minutes

TEENS 16-17

For time
50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push
500m Run
50/35 Cal Bike
500m Run
50/40 yd Sled Push
25 Line-Facing Burpees
50/40 yd Sled Push

Time Cap: 27 Minutes

FLOW

This event is for time, with the athlete making their way through sled pushes, lane facing burpees, a run, calories on a bike, sled drags and sprinting to the finish once the workout is complete.

This event begins with the athlete on the start mat. At the sound of the beep, the athlete will advance to the sled to begin their sled push down the field.

Upon completion of the sled push, the athlete will perform 25 lane facing burpees.

Upon completion of the burpees, athletes will perform another sled push down the field.

Upon completion of the sled push, athletes will run back down their lane and into the run course  to perform a 500 meter run, 1 lap on the course.

Once athletes return from the run, athletes will run back down their lane to their bike to perform the designated calories on a rogue echo bike.

Upon completion of calories on the bike, athletes will again run back down their lane and into the run course to perform another 500 meter run, 1 lap on the course.

Once athletes return from the run, athletes will run back down their lane back to their sled to perform a sled push.

Upon completion of the sled push, the athletes will perform 25 lane facing burpees.

Upon completion of the burpees, athletes will perform a final yard sled push down the field. Once the sled push is completed, the athlete will sprint to the fish line. When the athlete reaches the finish mat, time stops.

SCORING

The score is the athlete’s total time for completing the event. If time is capped, athletes’ scores will be total reps completed within the time cap.

Snatch Ladder

Snatch Ladder

ASRX

For Heaviest Successful Lift

M: 185/195/205/215/225/235/245/255/265/275
(11th platform staged at 285)

F: 135/140/145/150/155/160/165/170/175/180
(11th platform staged at 185)

Time Cap: 21 Minutes

INTERMEDIATE

For Heaviest Successful Lift

M: 135/145/155/165/175/185/195/205/215/225
(11th platform staged at 235)

F: 95/100/105/110/115/120/125/130/135/140
(11th platform staged at 145)

Time Cap: 21 Minutes

SCALED

For Heaviest Successful Lift

M: 95/105/115/125/135/145/155/165/175/185
(11th platform staged at 195)

F: 65/70/75/80/85/90/95/100/105/110
(11th platform staged at 115)

Time Cap: 21 Minutes

FLOW

The pair of athletes on the first team will start standing behind the first platform. After the countdown of 3-2-1-GO, all three athletes have 50 seconds to individually complete their lift at the assigned load. After a 10-second transition (at the top of the minute), the cycle begins again. This cycle continues until all three athletes cannot complete the lift. 

Athletes may take as many attempts within their allotted time as they would like. If at any point an athlete fails to complete the lift within the designated time, they will exit the field of play and their teammates will continue without them, maintaining their lifting order.

The bar must leave the ground before the time limit expires (50 seconds per team.)

As long as the bar has left the ground before the time limit, if the lift is completed, it will count.

Once an athlete cannot complete a lift, they will leave the field of play.

SCORING

The team score will be the heaviest combined successful weight

Pair Thrusters + Rope Climbs

Pair Thrusters + Rope Climbs

ASRX

For Time

60 Thrusters (135, 95lb)
9 Legless Rope Climbs
45 Thrusters
6 Legless Rope Climbs
30 Thrusters
3 Legless Rope Climbs

Time cap: 12 Minutes

INTERMEDIATE

For Time

60 Thrusters (115, 80lb)
12 Rope Climbs
45 Thrusters
9 Rope Climbs
30 Thrusters
6 Rope Climbs

Time cap: 12 Minutes

SCALED

For Time

60 Thrusters (95, 65lb)
9 Rope Climbs (12ft)
45 Thrusters 6
Rope Climbs (12ft)
30 Thrusters
3 Rope Climbs (12ft)

Time cap: 12 Minutes

FLOW

This event begins with the team on the start mat (behind the rig). At the sound of 3-2-1 go, the team will run to the first barbell and complete the allotted thrusters, sharing the work as they see fit. The non-working athletes will wait behind the designated line. After the thrusters are complete, they will run to the rope. When all three teammates have reached the pull-up bar at the front of the rig, one athlete may enter and begin climbing. They may switch at any time however, the non-climbing teammates must wait at the pull-up bar. After they complete the allotted rope climbs, they will move back to the barbell and begin their next set of thrusters. The team will continue in this pattern until they have completed the final rope climb. After the final rope climb, the team will run over the bars to the finish.

SCORING

The team score is the total time for completing the event.

Handstand Isabel Relay

Handstand Isabel Relay

ASRX

For Time (in relay fashion)

30 Snatches (115, 80lb)
30 yd Handstand Walk (10 yd increments)

Time Cap: 10 Minutes

INTERMEDIATE

For Time (in relay fashion)

30 Snatches (95, 65lb)
20 yd Handstand Walk (no increments)

Time Cap: 10 Minutes

SCALED

For Time (in relay fashion)

30 Snatches (75, 55lb)
30 yd Bear Crawl

Time Cap: 10 Minutes

FLOW

This event is for time, with each athlete completing 30 snatches and a 30 yard handstand walk (20 yd handstand walk for Intermediate/30 yd. bear crawl for scaled). This event begins with the team on the start mat. At the sound of the beep female 1 will advance to her bar to perform 30 snatches. Upon completion of the snatches, she will advance to the designated handstand walk area to perform a 30 yard handstand walk, divided in three 10 yard sections. Upon completion of the handstand walk, female 1 will sprint to the finish line, releasing female 2. Female 2 will advance to her barbell, move it forward, 1 section, on the female mat and perform 30 snatches. Upon completion of the snatches, she will advance to the designated handstand walk area to perform a 30 yard handstand walk, divided in three 10 yard sections. Upon completion of the handstand walk, female 2 will sprint to the finish line, releasing male 1. Teams will continue this fashion for male 1 and male 2.

At the completion of male 2 handstand walk, the athlete will sprint to the finish line. When the athlete reaches the finish mat, time stops

SCORING

The score is the team’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. (The last athlete to cross the finish line must wear the chip).

Down & Up

Down & Up

ASRX

Two work at a time, for time

150 Synchro Wallballs (20, 14lb)
50/35 Ring Muscle-ups – Total
50 Synchro DB Single-arm Overhead Squats (50, 35lb)
100 GHD Sit-ups – Total
150ft Synchro DB Front Rack Lunges (50, 35lb)

Time Cap: 20 Minutes

INTERMEDIATE

Two work at a time, for time

150 Synchro Wallballs (20, 14lb)
75 C2B Pull-ups – Total 50
Synchro DB Single-arm Overhead Squats (35, 20lb)
100 GHD Sit-ups – Total
150ft Synchro DB Front Rack Lunges (35, 20lb)

Time Cap: 20 Minutes

SCALED

Two work at a time, for time

150 Synchro Wallballs (14, 10lb)
50 Pull-ups – Total
50 Synchro DB Goblet Squats (35, 20lb)
100 Synchro Butterfly Sit-ups
150ft Synchro Medball Lunges (20, 14lb)

Time Cap: 20 Minutes

FLOW

This event is for time, with teams completing synchro wallballs, ring muscle-ups (depending division), synchro DB single-arm OH squats (depending division), GHD sit-ups (depending division), 150ft synchro lunge and then a sprint to the finish

This event begins and finishes with the team on the start mat. At the sound of the beep, the team will perform 150 synchro wallballs with 2 athletes. The team can share the work however they want.

Upon completion of the wallballs, the team will perform 50/35 ring muscle ups (depending division) total, sharing the work however they want.

Upon completion of the gymnastics movement, the team will move to the DBs to perform 50 synchro DB single arm overhead squats, advancing at 25 reps. Sharing the work however they want, at this point the athletes must take their dumbbells to meet the other pair for the lunges movement.

Upon completion of the squats, the team will advance to the GHD to perform 100 GHD sit-ups total. Sharing the work however they want.

Upon competition of the GHD sit-ups, 2 athletes will advance to the DBs to perform a 150 foot synchro DB front rack lunge (down/back/down/back). Once 2 athletes start the lunge, they cannot switch in or out until reaching the halfway point, 75 feet. Once 2 athletes start the second set of 75 foot lunges, the team cannot switch in or out. The pair is locked in for the first 75 feet and then for the second 75 feet.

Upon completion of the lunges the entire team  will sprint to the starting mat. When the team reaches the start mat, time stops.

SCORING

The score is the team’s total time for completing the event. If time capped, the score will be total reps completed within the time cap. (The last athlete to cross the finish line must wear the chip)


Speed Chipper

Speed Chipper

ASRX

For time

Buy-in: 60 Synchro Toes to Bar (2 Athletes)

Right into…

12-9-6, relay style:
Sandbag Cleans (150, 100lb)
80-yard Shuttle Run

Time Cap: 10 Minutes

INTERMEDIATE

For time

Buy-in: 60 Synchro Toes to Bar (2 Athletes)

Right into…

12-9-6, relay style:
Sandbag Cleans (100, 70lb)
80-yard Shuttle Run

Time Cap: 10 Minutes

SCALED

For time

Buy-in: 60 Synchro Hanging Toe Raises (2 Athletes)

Right into…

12-9-6, relay style:
Sandbag Cleans (70, 50lb)
80-yard Shuttle Run

Time Cap: 10 Minutes

FLOW

This event is for time, with each team working through a buy-in of synchro toes to bar by two athletes, then relay style of 12.9.6 sandbag cleans and a 80 yard shuttle run

This event begins with all the athletes on the start mat. At the sound of the beep, two athletes will advance to the rig to perform 60 synchronized toes to bar. Teams can share the work however they want.

Upon completion of the toes to bar, Athlete 1 will move to the sand bag to perform 12 sandbag cleans and then an 80 yard shuttle run (down and back twice). 

Upon completion of the shuttle run, athlete 1 will tag athlete 2 in to perform 12 sand bag cleans and a 80 yard shuttle run.

Upon completion of the shuttle run, athlete 2 will tag athlete 3 in to perform 12 sand bag cleans and a 80 yard shuttle run. Teams will work in this fashion for the rounds of 9 and 6 sandbag cleans. Advancing the sandbag forward for the rounds of 9 and then 6.

Upon completion of athlete 3’s last set of 6 sandbag cleans and 80 yard shuttle run, the entire team will sprint to the finish line. When the team reaches the finish mat, time stops.

SCORING

The score is the team’s total time for completing the event. If time capped, the score will be total reps completed within the time cap.

Endure the Sled

Endure the Sled

ASRX

For Time

100/80 yd Sled Push (2 sleds, 1 per)
25 Synchro Line Facing Burpees
50/35 Cal Bike (2 Bikes/team)
1000m Team run
50/35 Cal Bike (2 Bikes/team)
25 Synchro Line Facing Burpees
100/80 yd Sled Push

Time Cap: 21 Minutes

INTERMEDIATE

For Time

100/80 yd Sled Push (2 sleds, 2 per)
25 Synchro Line Facing Burpees
50/35 Cal Bike (2 Bikes/team)
1000m Team run
50/35 Cal Bike (2 Bikes/team)
25 Synchro Line Facing Burpees
100/80 yd Sled Push (2 sleds, 2 per)

Time Cap: 21 Minutes

SCALED

For Time

100/80 yd Sled Push (1 sled, 3 per)
20 Synchro Line Facing Burpees
40/25 Cal Bike (2 Bikes/team)
1000m Team run
40/25 Cal Bike (2 Bikes/team)
20 Synchro Line Facing Burpees
100/80 yd Sled Push (1 sled, 3 per)

Time Cap: 21 Minutes

FLOW

This event is for time with teams making their way pyramid style through sled pushes, synchro line facing burpees, calories on a rogue echo bike, team run and back again.

The event starts with teams on the start mat. At the sound of the beep, the team will move to their sleds to perform a sled push (down and back). 

Upon completion of the sled push, the team will advance, down the field, to their designated burpee line to perform the synchro line-facing burpees.

Upon completion of the burpees, the team will advance to their bikes to perform calories on a rogue bike.

Upon completion of the bike calories on both bikes, the team will move back down their lane, and enter the run course to perform a 1000 meter team run. Teams will turn right into the run course, from their lane, and perform 2 laps around the field. Teams will be holding on to a rope during their run.

Upon completion of the run by all athletes on the team, the team will advance down their lane, to their bikes to perform calories on a rogue bike.

Upon completion of the bike calories on both bikes, the team will advance down the field, to their designated burpee line to perform another set of synchro line-facing burpees.

Upon completion of the burpees, the team will advance, down the field, back to their sleds to perform another sled push (down and back).

Upon completion of the sled push, the team will sprint through the finish line. When the last athlete reaches the finish mat, time stops.

SCORING

The score is the team’s total time for completing the event. If time capped, the score will be total reps completed within the time cap.