EVENT 1 – DOUBLES  & SQUATS

Points Available: 150 Points
Location: National Hockey Center
Friday Afternoon

Doubles & Squats
3 rounds for time of:
100 Double Unders
10 Overhead Squats

Men 175 lb.
Women 115 lb.

Athletes will complete 3 rounds of the double unders and overhead squats, advancing the barbell forward after each round.

Time cap: 8 minutes

Sponsored by:

EVENT 2 – STRICT  & HEAVY

Points Available: 150 Points
Location: Halenbeck Field House
Friday Evening

Strict & Heavy
15-12-9 reps for time of:
Deadlift
Strict Handstand Push-ups

Men 315 lb.
Women 205 lb.

Time cap: 10 minutes

Sponsored by:

EVENT 3 – CARRY & CLIMB

Points Available: 150 Points
Location: Halenbeck Field House
Friday Evening

For time:
50m Sand Bag Run (50,30 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (50,30 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (70,50 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (70,50 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (100,70 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (100,70 lb.)

EVENT 4 & 5 – SKI SPRINT & MINNESOTA TRIATHLON

Points Available: 2  150 point Workouts
Location: Outside of National Hockey Center
Saturday Morning

For time:
Ski
Assault Air Bike
Run

Men: Ski 750m, Bike 5000m, Run 1500m
Women: Ski 500m, Bike 3500m, Run 1500m

Ski Sprint will end at the 750/500 meter checkpoint. Athletes will receive points based on their times at this point. There is no scheduled rest at the checkpoint as the race continues.
Minnesota Triathlon will be scored by the total time to finish the entire Triathlon. Finishing order at the 750/500 meter checkpoint (Ski Sprint) will have no bearing on the scoring for Minnesota Triathlon.

Time cap: 60 minutes

Sponsored by:

EVENT 6 – SPEED SQUAT

Points Available: 150 Points
Location: National Hockey Center
Saturday Afternoon

Speed Squat
For time:
Pro Men
7 Front Squats 265 lb.
5 Front Squats 285 lb.
3 Front Squats 295 lb.
1 Front Squat 305 lb.

Time cap: 4 minutes

Speed Squat
For time:
Pro Women
7 Front Squats 175 lb.
5 Front Squats 185 lb.
3 Front Squats 195 lb.
1 Front Squat 200 lb.

Time cap: 4 minutes

Sponsored by:

EVENT 7 – HANG TEN

Points Available: 150 Points
Location: Halenbeck Field House
Saturday Afternoon

5 Rounds for time of:
10 Toes-to-bar
10 Hang Snatch

Men 135 lb.
Women 95 lb.

Time cap: 10 minutes

Sponsored by:

EVENT 8 – STUBBY

Points Available: 150 Points
Location: Halenbeck Field House
Saturday Evening

For time:
15 Ring Muscle Ups
30 Axel Bar Shoulder-to-overhead (165/110 lb.)
60 ft. Overhead Lunge Walk (165/110 lb.)

Time cap: 8 minutes

Sponsored by:

EVENT 1 – DOUBLES  & SQUATS

Points Available: 150 Points
Location: National Hockey Center
Friday Afternoon

Doubles & Squats
3 rounds for time of:
100 Double Unders
10 Overhead Squats

Men 155 lb.
Women 105 lb.

Athletes will complete 3 rounds of the double unders and overhead squats, advancing forward after each round.

Time cap: 8 minutes

Sponsored by:

EVENT 2 – STRICT  & HEAVY

Points Available: 150 Points
Location: Halenbeck Field House
Friday Evening

Strict & Heavy
15-12-9 reps for time of:
Deadlift
Strict Handstand Push-ups

Men 295 lb.
Women 195 lb.

Time cap: 10 minutes

Sponsored by:

EVENT 3 – SPEED SQUAT

Points Available: 150 Points
Location: National Hockey Center
Saturday Afternoon

Speed Squat
For time:
AsRx Men
7 Front Squats 245 lb.
5 Front Squats 265 lb.
3 Front Squats 275 lb.
1 Front Squat 285 lb.

Time cap: 4 minutes

Speed Squat
For time:
AsRx Women
7 Front Squats 160 lb.
5 Front Squats 170 lb.
3 Front Squats 180 lb.
1 Front Squat 185 lb.

Time cap: 4 minutes

Sponsored by:

EVENT 4 & 5 – SKI SPRINT & MINNESOTA TRIATHLON

Points Available: 2 150 point Workouts
Location: Outside of National Hockey Center
Saturday Afternoon

For time:
Ski
Assault Air Bike
Run

Men: Ski 750m, Bike 5000m, Run 1500m
Women: Ski 500m, Bike 3500m, Run 1500m

Ski Sprint will end at the 750/500 meter checkpoint. Athletes will receive points based on their times at this point. There is no scheduled rest at the checkpoint as the race continues.
Minnesota Triathlon will be scored by the total time to finish the entire Triathlon. Finishing order at the 750/500 meter checkpoint (Ski Sprint) will have no bearing on the scoring for Minnesota Triathlon.

Time cap: 60 minutes

Sponsored by:

EVENT 6 – HANG TEN

Points Available: 150 Points
Location: Halenbeck Field House
Saturday Evening

5 Rounds for time of:
10 Toes-to-bar
10 Hang Snatch

Men 115 lb.
Women 80 lb.

Time cap: 10 minutes

Sponsored by:

EVENT 7 – OVER THE HILL

Points Available: 150 Points
Location: National Hockey Center
Sunday Morning

EVENT 8 – STUBBY

Points Available: 150 Points
Location: Halenbeck Field House
Sunday Afternoon

For time:
15 Ring Muscle Ups
30 Axel Bar Shoulder-to-overhead (155/105 lb.)
60 ft. Overhead Lunge Walk (155/105 lb.)

Time cap: 8 minutes

Sponsored by:

EVENT 1 – HEAVY  & FAST

Points Available: 50 Points
Location: Halenbeck Field House
Friday Afternoon

Heavy & Fast
Masters 40-44, Masters 45-49
15-12-9 reps for time of:
Deadlift
Handstand Push-ups

Men 40-44: 295lb.
Men 45-49: 275lb.
Women 40-44: 195lb.
Women 45-49: 180 lb.

Heavy & Fast
Masters 50+
12-9-6 reps for time of:
Deadlift
Handstand Push-ups

Men 50+: 255lb.
Women 50+: 165lb.

Time cap: 10 minutes

Sponsored by:

EVENT 2 – DOUBLES  & SQUATS

Points Available: 50 Points
Location: National Hockey Center
Friday Afternoon

Doubles & Squats
Masters 40-44, Masters 45-49
3 rounds for time of:
100 Double Unders
10 Overhead Squats

Men 40-44:  135 lb.
Men 45-49: 135 lb.
Women 40-44: 95lb.
Women 45-49: 95lb.

Doubles & Squats
Masters 50+
3 rounds for time of:
75 Double Unders
10 Overhead Squats

Men 50+: 105lb.
Women 50+:  70lb.

Athletes will complete 3 rounds of the double unders and overhead squats, advancing forward after each round.

Time cap: 8 minutes

Sponsored by:

EVENT 3 & 4 – SKI SPRINT & MINNESOTA TRIATHLON

Points Available: 2 50 point Workouts
Location: Outside of National Hockey Center
Saturday Morning

For time:
Ski
Assault Air Bike
Run

Men 40-44: Ski 750m, Bike 5000m, Run 1500m
Men 45-49: Ski 750m, Bike 5000m, Run 1500m
Men 50+: Ski 600m, Bike 4000m, Run 1500m
Women 40-44: Ski 500m, Bike 3500m, Run 1500m
Women 45-49: Ski 500m, Bike 3500m, Run 1500m
Women 50+: Ski 400m, Bike 2700m, Run 1500m

Ski Sprint will end at the respective meter checkpoint. Athletes will receive points based on their times at this point. There is no scheduled rest at the checkpoint as the race continues.
Minnesota Triathlon will be scored by the total time to finish the entire Triathlon. Finishing order at the Ski Sprint checkpoint will have no bearing on the scoring for Minnesota Triathlon.

Time cap: 60 minutes

Sponsored by:

EVENT 5 – SPEED SQUAT

Points Available: 50 Points
Location: National Hockey Center
Saturday Afternoon

Speed Squat
For time:
7 Front Squats
5 Front Squats
3 Front Squats
1 Front Squat .

Time cap: 4 minutes

Masters M40-44: 225 lb. – 245 lb. –  255 lb. – 260lb.
Masters F40-44: 145 lb. – 155 lb. – 165 lb. – 170lb.
Masters M45-49: 205 lb. – 225 lb. – 235 lb. – 240 lb.
Masters F45-49: 135 lb. – 145 lb. – 150 lb. – 155 lb.
Masters M50+: 185 lb. – 205 lb. – 215 lb. – 220 lb.
Masters F50+: 125 lb. – 135 lb. – 140 lb. – 145 lb.

Sponsored by:

EVENT 6 – HANG TEN

Points Available: 50 Points
Location: Halenbeck Field House
Saturday Afternoon

Hang Ten
Masters 40-44, Masters 45-49
4 Rounds for time of:
10 Toes-to-bar
10 Hang Snatch

Men 40-44: 115lb.
Men 45-49: 95lb.
Women 40-44: 75lb.
Women 45-49: 65 lb.

Time cap: 10 minutes

Hang Ten
Masters 50+
3 Rounds for time of:
10 Toes-to-bar
10 Hang Snatch

Men 50+: 95lb.
Women 50+: 65lb.

Time cap: 10 minutes

Sponsored by:

EVENT 7 – OVER THE HILL

Points Available: 50 Points
Location: National Hockey Center
Sunday Morning

Time cap: 10 minutes

Over The Hill
Masters 50+
Row 30 Calories
20 Burpee Box Jumps, 24/20 inch
40 Sandbag Ground-To-Shoulder 70/50 lb.
20 Burpee Box Jumps, 24/20 inch
Row 30 Calories

Time cap: 10 minutes

Masters 50+ will be allowed to step up onto the box.

Sponsored by:

EVENT 8 – STUBBY

Points Available: 50 Points
Location: Halenbeck Field House
Sunday Afternoon

Stubby
Masters 40-44
For time:
15 Ring Muscle Ups
30 Axel Bar Shoulder-to-overhead (135/95 lb.)
60 ft. Overhead Lunge Walk (135/95 lb.)

Time cap: 8 minutes

Stubby
Masters 45-49
For time:
10/5 Ring Muscle Ups
30 Axel Bar Shoulder-to-overhead (135/95 lb.)
60 ft. Front Rack Lunge Walk (135/95 lb.)

Men- 10 Ring Muscle Ups
Women – 5 Ring Muscle Ups

Time cap: 8 minutes

Stubby
Masters 50+ Men
For time:
5 Ring Muscle Ups
30 Axel Bar Shoulder-to-overhead 115  lb.
60 ft. Front Rack Lunge Walk 115 lb.

Time cap: 8 minutes

Stubby
Masters 50+ Women
For time:
15 Chest-to-bar Pull Ups
30 Axel Bar Shoulder-to-overhead 75 lb.
60 ft. Front Rack Lunge Walk 75 lb.

Time cap: 8 minutes

Sponsored by:

EVENT 1 – Sandbags & Doubles

Location: National Hockey Center
Time: 8:00 AM – 8:21 AM

For time:
Row 45/30 cal
150 Doubles
15 Sand Bag Ground to Shoulder (100lb/150lb )
15 Sandbag Squats
100 Doubles
10 Sandbag Ground to Shoulder (100lb/150lb )
10 Sandbag Squats

10min cap –1 min transition –10min cap

EVENT 2 – Oly Meet

Location: Halenbeck Fieldhouse
Time: 11:20 AM – 11:47 AM

Clean & Jerk
Snatch

Each athlete gets 3 attempts at each m

EVENT 3 – Syncro Fran

Location: Halenbeck Fieldhouse
Time: 11:20 AM – 11:47 AM

21-15-9

Ski-erg calories
Syncro Thrusters (115/80)
Syncro Chest-to-Bar Pullups

EVENT 4 – Event Final

Location: Halenbeck Fieldhouse
Time: 3:55 PM – 4:23 PM

3 Rounds
5 reps –Female Ground to Overhead (153lbs)
10 reps – Male Bar Facing Burpees

3 Rounds
5 reps – Female Muscle Ups
10 reps – Male Sandbag Pistols (70lb)
then
3 Rounds
5 reps – Male Ground to Overhead (225lbs)
10 reps – Female Bar Facing Burpees

3 Rounds
5 reps – Male Muscle Ups
10 reps – Female Sandbag Pistols (50lb)

EVENTS 1 & 2 – MINNESOTA TRIATHLON

Points Available: 2 150-point events
Location: Outside of National Hockey Center
Friday Morning

Event 1 – Female Minnesota Triathlon
For time:
Ski – 1500 meters
Assault Air Bike – 7500 meters
Rope Run – 8000 meters

Event 2 – Male Minnesota Triathlon
For time:
Ski – 2000 meters
Assault Air Bike – 10,000 meters
Rope Run – 8000 meters

The two female athletes will perform Event 1. The event begins with both athletes alternating on the ski erg until they have met the required meters. Once they finish, athletes start alternating on the bike until they have met the required meters. They are allowed to switch at anytime but, only one athlete can work at a time. After they finish the bike they will then begin their partner run together. The event will end when both athletes have crossed the finish line.

The two male athletes will perform Event 2. The event begins with both athletes alternating on the ski erg until they have met the required meters. Once they finish, athletes start alternating on the bike until they have met the required meters. They are allowed to switch at anytime but, only one athlete can work at a time. After they finish the bike they will then begin their partner run together. The event will end when both athletes have crossed the finish line.

Event 1 and Event 2 are two separate scored workouts.

Time cap: None

Sponsored by:

EVENTS 3 & 4 – SYNCHRO DOUBLE TIME

Points Available: 2 150-point events
Location: National Hockey Center
Friday Evening

3 Round for time of:
100 Double Unders
10 Synchro Overhead Squats

Men – 155 lb. barbell
Women – 105 lb. barbell

Time cap: 8:00 per event

Event 3 – Synchro Double Time 1: MF
Event 4 – Synchro Double Time 2: MF

Synchro Double Time event begins with the first male/female pair performing 100 double unders each, both working at the same time then advancing to the bar to perform 10 synchronized overhead squats. Once the first pair completes their final overhead squat they will cross the finish line to finish the event.  Once all teams have finished Synchro Double Time 1 , the next pair of athletes will line up and begin Synchro Double Time 2, performing in the same fashion.

Synchros 1 and 2 will be scored as two separate events.

Sponsored by:

EVENTS 5 & 6 – CLEAN

Points Available: 2 150-point events
Location: National Hockey Center
Saturday Morning

1-rep-max Clean

Event 5 will be the scored as the sum of the heaviest lifts by the female members.
Event 6 will be the scored as the sum of the heaviest lifts by the male members.

Time cap: 2:30 per athlete

Sponsored by:

EVENTS 7 & 8 – GYMNASTY CHIPPER

Points Available: 2 150-point events
Location: Halenbeck Field House
Saturday Afternoon

For time:
60-ft. Handstand walk
35 Synchronized Chest To Bar Pull Ups
70 Toes To Bar
35 Synchronized Chest To Bar Pull Ups
60-ft. Handstand walk

Event 7 – Female Gymnasty Chipper: FF
Event 8 – Male Gymnasty Chipper: MM

Time cap: 8 minutes

The two female athletes will perform Event 7, then the two males will perform Event 8. The event begins with both athletes handstand walking 60 feet each. Once the pair finishes the handstand walk, they will move to the pull up bar and perform 35 synchronized chest to bar pull ups. Once the synchronized chest to bar pull ups are complete the pair will complete 70 toes to bar. For the toes to bar, only one athlete is required to work at a time. The pair will need to acquire 70 total toes to bar reps and will be allowed to break the reps up as needed. Once they have finished the toes to bar, the pair will then begin their second round of 35 synchronized chest to bar pull ups. Once finished they will each handstand walk to the finishing mat.

Sponsored by:

EVENTS 9 & 10 – STRICT & HEAVY | HEAVY & FAST

Points Available: 2 150-point events
Location: Halenbeck Field House
Saturday Afternoon

EVENTS 11 & 12 – UP THE HILL

Points Available: 2 150-point events
Location: National Hockey Center
Sunday Morning

EVENT 13 – DOUBLE TROUBLE

Points Available:  300-point event
Location: Halenbeck Field House
Sunday Afternoon

For time:
Double Trouble: Part 1 – Female 1 will lead, Male 1 cannot pass. 
15 Axel Bar Shoulder-to-overhead (each)
40 ft. Overhead Axle Lunge Walk (each)
15 Ring Muscle Ups (each)
15 Axel Bar Shoulder-to-overhead (each)
40 ft. Front Rack Axle Lunge Walk (each)

Double Trouble: Part 2 – Male 2 will lead, Female 2 cannot pass. 
15 Axel Bar Shoulder-to-overhead (each)
40 ft. Overhead Axle Lunge Walk (each)
15 Ring Muscle Ups (each)
15 Axel Bar Shoulder-to-overhead (each)
40 ft. Front Rack Axle Lunge Walk (each)

Axle Bar 155/100 lb.

Time cap: 17 minutes

Double Trouble will be scored as 1 event, however it will be worth double the points.

Double Trouble: Part 1 will start with one female and one male on the starting mat. For this portion of the event, the female will lead and the male will follow her. Athletes will be allowed to work simultaneously on the same movements however the male will not be allowed to pass the female. At the sound of the beep, the female and male athletes each move to their axel bar and begin their shoulder-to-overhead. Once the female has finished her reps, she will begin to lunge walk the bar towards the rig. The male will be able to lunge walk once he has finished his shoulder-to-overhead, and the female has finished hers as well. They both will lunge their bars to the rig working in 10 ft. increments.  Once they are at the rig they will begin their muscle ups. After they have finished, they will move to the opposite side of the floor to pick up their second axel bar. They will both begin their shoulder-to-overhead. and then front rack lunge walk to female athlete 2 and male athlete 2. Part 1 is finished once both athletes have finished their lunge walks.

Double Trouble: Part 2 will start with male 2 leading and female 2 following. Athletes will be allowed to work simultaneously on the same movements however the female will not be allowed to pass the male. Part 2 will begin immediately after male 1 has finished his last lunge walk. They will approach the axel bars that have been lunged to them by their teammates and begin to work on their shoulder-to-overhead. Once finished, they will lunge, muscle up, shoulder-to-overhead and finish with lunging to the finishing mat. Time will be called when female 2 crosses the finishing mat.

Sponsored by:

EVENT 1 – DOUBLES & SQUATS

Points Available: 150 Points
Location: National Hockey Center
Friday Afternoon

Athlete 1
2 Rounds for time of:
Double Unders
10 Overhead Squats
then
Athlete 2
Double Unders
10 Overhead Squats
Double Unders
20 Front Squats
then
Athlete 3
Double Unders
20 Front Squats
Double Unders
20 Front Squats

AsRx: 100 Double Unders and 155lb. barbell
Intermediate: 75 Double Unders and 135lb. barbell
Scaled: 50 Double Unders and 115lb. barbell

Doubles & Squat will begin with Athlete 1 moving through double unders and overhead squats. Once they finished their two rounds, they will sprint to the finishing mat and Athlete 2 will start their portion of the workout. Once they have finished their double unders and squats, they will sprint to the finishing mat and Athlete 3 will begin. The workout will end when Athlete 3 finishes their last front squat and then crosses the finishing line.

Time cap: 12 Minutes

Sponsored by:

EVENT 2 – 40-30-20-10

Points Available: 150 Points
Location: Halenbeck Field House
Friday Afternoon

40-30-20-10
Open III AsRx
For time:
40 Partner Deadlifts
30 Strict Handstand Push Ups with Handstand Hold
30 Partner Deadlifts
20 Strict Handstand Push Ups with Handstand Hold
20 Partner Deadlifts
10 Strict Handstand Push Ups with Handstand Hold

Men: 465-lb. barbell

Time cap: 15 minutes

40-30-20-10 begins with all three teammates on the starting mat. At the sound of the beep, the first pair will move to the barbell for partner deadlifts. After the deadlifts, the pair will move to the rig. One athlete will then hold a handstand against the wall while the second athlete performs their reps of handstand push-ups. The team will be able to tag out an athlete at anytime during this event. The event is complete when they complete  all their reps and move to the finish mat.

40-30-20-10
Open III Intermediate
For time:
40 Partner Deadlifts
30 Handstand Push Ups with Handstand Hold
30 Partner Deadlifts
20 Handstand Push Ups with Handstand Hold
20 Partner Deadlifts
10 Handstand Push Ups with Handstand Hold

Men: 435-lb. barbell

Time cap: 15 minutes

40-30-20-10 ;begins with all three teammates on the starting mat. At the sound of the beep, the first pair will move to the barbell for partner deadlifts. After the deadlifts, the pair will move to the rig. One athlete will then hold a handstand against the wall while the second athlete performs their reps of handstand push-ups. The team will be able to tag out an athlete at anytime during this event. The event is complete when they complete  all their reps and move to the finish mat.

40-30-20-10
Open III Scaled
For time:
40 Partner Deadlifts
10 Handstand Push Ups with Handstand Hold
30 Partner Deadlifts
10 Handstand Push Ups with Handstand Hold
20 Partner Deadlifts
10 Handstand Push Ups with Handstand Hold

Men: 405-lb. barbell

Time cap: 15 minutes

40-30-20-10 begins with all three teammates on the starting mat. At the sound of the beep, the first pair will move to the barbell for partner deadlifts. After the deadlifts, the pair will move to the rig. One athlete will then hold a handstand against the wall while the second athlete performs their reps of handstand push-ups. The team will be able to tag out an athlete at anytime during this event. The event is complete when they complete  all their reps and move to the finish mat.

Sponsored by:

EVENT 3 – HANDSTANDS

Points Available: 150 Points
Location: Halenbeck Field House
Saturday Morning

For time:
Handstand walk 120 ft.

Time cap: 2 Minutes

Handstands will start with the team on the starting mat. At the sound of the beep, 1 of 3 athletes kicks up and handstand walks. The team will progress 60ft down the floor and will be able to change out athletes at any time. Once they have reach the end of the 60ft lane, they will turn around and progress back to the finishing line.

After the 2-minute time cap, the teams will have 90 seconds to move to their starting mat for Event 4.

Sponsored by:

EVENT 4 – NINE LIVES

Points Available: 150 Points
Location: Halenbeck Field House
Saturday Morning

Nine Lives
Open III AsRx
9 Round for time of:
15 Toes-to-bar
15 Hang Snatch at 135lb.

Time cap: 12 minutes

Nine Lives
Open III Intermediate
9 Round for time of:
12 Toes-to-bar
12 Hang Snatch at 115lb.

Time cap: 12 minutes

Nine Lives
Open III Scaled
9 Round for time of:
9 Toes-to-bar
9 Hang Snatch at 95lb.

Time cap: 12 minutes

Nine Lives will start with the team on the starting mat. At the sound of the beep, 1 athlete will begin performing toes-to-bar. Once they have finished their required number (15,12 or 9) they will move to the barbell and begin their hang snatches (15,12 or 9). Teams will be able to change  athletes after the completion of a full round. No substitutions will be allowed in the middle of a round. Teams are not required to make substitutions and athletes may complete back to back rounds. The team as whole must complete a total of nine rounds. The athlete who finishes the ninth round of hang snatches will then move to the finishing mat where time will be called.

Sponsored by:

EVENT 5 – CLEAN

Points Available: 150 Points
Location: National Hockey Center
Saturday Afternoon

1-rep-max Clean

Time cap: 2:30 per athlete

Clean will be scored as the sum of the heaviest lifts by the members.

Sponsored by:

EVENT 6 & 7 – SKI SPRINT & MINNESOTA TRIATHLON

Points Available: 2 x 150 point Workouts
Location: Outside of National Hockey Center
Saturday Evening

For time:
Ski
Assault Air Bike
Run

AsRx: Ski 2000m, Bike 8000m, Run 1500m
Intermediate: Ski 1500m, Bike 6000m, Run 1500m
Scaled: Ski 1000m, Bike 4000m, Run 1500m

Ski Sprint will end at the respective meter (2000m/1500m/1000m) checkpoint. Teams will receive points based on their times at this point. There is no scheduled rest at the checkpoint as the race continues.

Minnesota Triathlon will be scored by the total time to finish the entire Triathlon. Finishing order at the Ski Sprint will have no bearing on the scoring for Minnesota Triathlon.

Event Format
Ski – Athlete 1 & Athlete 2
Bike – Athlete 2 & Athlete 3
Run – Athlete 1 & Athlete 3

Before the start of the Event 5 & 6 the team will designate athlete numbers. Athlete 1 will perform the Ski and Run. Athlete 2 will Ski and Bike. Athlete 3 will Bike and Run.

The Athlete 1 & 2 will perform Event 5. The event begins with both athletes alternating on the ski erg until they have met the required meters. Once they finish, Athlete 2 will progress to the bike where they are met by Athlete 3 and start alternating on the bike. They will ride until they have met the required meters or the 20 minute cap.  They are allowed to switch at anytime but, only one athlete can work at a time. After they finish the bike, Athlete 1 & 3 will begin their partner run together. The event will end when both athletes have crossed the finish line.

Event 5 and Event 6 are two separate scored workouts.

Time cap: 20 Minute caps will be set for all teams to be finished with the Bike. Teams will be assessed a 1 second penalty for every remaining meter on screen of the ski and bike.

This penalty will be assessed to Event 6 time.

Sponsored by:

EVENT 8 – WATERFALL

Points Available: 150 Points
Location: Halenbeck Field House
Sunday Morning

Waterfall
AsRx
For time:
60ft Overhead Axle Lunge Walk
45 Axle Shoulder to Overhead
45 Ring Muscle Ups
45 Axle Shoulder to Overhead
60ft Overhead Axle Lunge Walk

Axle 155 lb.

Time cap: 12 minutes

Waterfall
Intermediate
For time:
60ft Overhead Axle Lunge Walk
45 Axle Shoulder to Overhead
45 Chest-to-bar Pull Ups
45 Axle Shoulder to Overhead
60ft Overhead Axle Lunge Walk

Axle 135 lb.

Time cap: 12 minutes

Waterfall
Scaled
For time:
60ft Front Rack Axle Lunge Walk
45 Axle Shoulder to Overhead
45 Pull Ups
45 Axle Shoulder to Overhead
60ftFront Rack Axle Lunge Walk

Axle 105 lb.

Time cap: 12 minutes

Waterfall will start with the team on the starting mat. At the sound of the beep, 1 athlete will begin to lunge the axle bar forward. Once the team has lunged 60 ft. they will begin on their shoulder to overhead. They will continue through the rep scheme down the waterfall and then back. Time will be called when the athlete who is lunging the axle crosses the finish line.  For this workout, athletes will be allowed to rotated as needed.

Sponsored by:

EVENT 9 – OVER THE HILL

Points Available: 150 Points
Location: National Hockey Center
Sunday Afternoon

Over The Hill
AsRx
Complete as many rounds and reps as possible in 16 minutes of:
Row 120 Calories
40 Burpee Box Jumps, 24-inch
60 Sandbag Ground-To-Shoulder  100 lb.
40 Burpee Box Jumps, 24-inch

Over The Hill
Intermediate
Complete as many rounds and reps as possible in 16 minutes of:
Row 100 Calories
40 Burpee Box Jumps, 24-inch
60 Sandbag Ground-To-Shoulder  100 lb.
40 Burpee Box Jumps, 24-inch

Over The Hill
Scaled
Complete as many rounds and reps as possible in 16 minutes of:
Row 80 Calories
40 Burpee Box Jumps, 24-inch
60 Sandbag Ground-To-Shoulder  70 lb.
40 Burpee Box Jumps, 24-inch

Over The Hill will start with the team on the starting mat. At the sound of the beep, 1 athlete will begin rowing for calories. For this workout, athletes will be allowed to rotated as needed. Once the team has finished their required calories they will progress to their burpee box jumps. The Scaled division will be allowed to perform steps-up however, AsRx and Intermediate will be required to jump. Once the team has finished their burpee box jumps they progress forward to the sandbag. They will follow the Over The Hill rep scheme until time is called at the 16 minute mark.

Every rep counts in this workout. Credit will be given for partially completed rounds.

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EVENT 1 – DOUBLES & SQUATS

Points Available: 150 Points
Location: National Hockey Center
Friday Afternoon

Athlete 1
2 Rounds for time of:
Double Unders
10 Overhead Squats
then
Athlete 2
Double Unders
10 Overhead Squats
Double Unders
20 Front Squats
then
Athlete 3
Double Unders
20 Front Squats
Double Unders
20 Front Squats

AsRx: 100 Double Unders and 105lb. barbell
Intermediate: 75 Double Unders and 95lb. barbell
Scaled: 50 Double Unders and 75lb. barbell

Doubles & Squat will begin with Athlete 1 moving through double unders and overhead squats. Once they finished their two rounds, they will sprint to the finishing mat and Athlete 2 will start their portion of the workout. Once they have finished their double unders and squats, they will sprint to the finishing mat and Athlete 3 will begin. The workout will end when Athlete 3 finishes their last front squat and then crosses the finishing line.

Time cap: 12 Minutes

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EVENT 2 – 40-30-20-10

Points Available: 150 Points
Location: Halenbeck Field House
Friday Afternoon

40-30-20-10
Open III AsRx
For time:
40 Partner Deadlifts
30 Strict Handstand Push Ups with Handstand Hold
30 Partner Deadlifts
20 Strict Handstand Push Ups with Handstand Hold
20 Partner Deadlifts
10 Strict Handstand Push Ups with Handstand Hold

Women: 305-lb. barbell

Time cap: 15 minutes

40-30-20-10 begins with all three teammates on the starting mat. At the sound of the beep, the first pair will move to the barbell for partner deadlifts. After the deadlifts, the pair will move to the rig. One athlete will then hold a handstand against the wall while the second athlete performs their reps of handstand push-ups. The team will be able to tag out an athlete at anytime during this event. The event is complete when they complete  all their reps and move to the finish mat.

40-30-20-10
Open III Intermediate
For time:
40 Partner Deadlifts
30 Handstand Push Ups with Handstand Hold
30 Partner Deadlifts
20 Handstand Push Ups with Handstand Hold
20 Partner Deadlifts
10 Handstand Push Ups with Handstand Hold

Women: 285-lb. barbell

Time cap: 15 minutes

40-30-20-10 begins with all three teammates on the starting mat. At the sound of the beep, the first pair will move to the barbell for partner deadlifts. After the deadlifts, the pair will move to the rig. One athlete will then hold a handstand against the wall while the second athlete performs their reps of handstand push-ups. The team will be able to tag out an athlete at anytime during this event. The event is complete when they complete  all their reps and move to the finish mat.

40-30-20-10
Open III Scaled
For time:
40 Partner Deadlifts
10 Handstand Push Ups with Handstand Hold
30 Partner Deadlifts
10 Handstand Push Ups with Handstand Hold
20 Partner Deadlifts
10 Handstand Push Ups with Handstand Hold

Women: 265-lb. barbell

Time cap: 15 minutes

40-30-20-10 begins with all three teammates on the starting mat. At the sound of the beep, the first pair will move to the barbell for partner deadlifts. After the deadlifts, the pair will move to the rig. One athlete will then hold a handstand against the wall while the second athlete performs their reps of handstand push-ups. The team will be able to tag out an athlete at anytime during this event. The event is complete when they complete  all their reps and move to the finish mat.

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EVENT 3 & 4 – SKI SPRINT & MINNESOTA TRIATHLON

Points Available: 2 x 150 point Workouts
Location: Outside of National Hockey Center
Friday Evening

For time:
Ski
Assault Air Bike
Run

AsRx: Ski 1500m, Bike 6000m, Run 1500m
Intermediate: Ski 1000m, Bike 4000m, Run 1500m
Scaled: Ski 750m, Bike 3000m, Run 1500m

Ski Sprint will end at the respective meter (1500m/1000m/750m) checkpoint. Teams will receive points based on their times at this point. There is no scheduled rest at the checkpoint as the race continues.

Minnesota Triathlon will be scored by the total time to finish the entire Triathlon. Finishing order at the Ski Sprint will have no bearing on the scoring for Minnesota Triathlon.

Event Format
Ski – Athlete 1 & Athlete 2
Bike – Athlete 2 & Athlete 3
Run – Athlete 1 & Athlete 3

Before the start of the Event 3 & 4 the team will designate athlete numbers. Athlete 1 will perform the Ski and Run. Athlete 2 will Ski and Bike. Athlete 3 will Bike and Run.

The Athlete 1 & 2 will perform Event 3. The event begins with both athletes alternating on the ski erg until they have met the required meters. Once they finish, Athlete 2 will progress to the bike where they are met by Athlete 3 and start alternating on the bike. They will ride until they have met the required meters or the 20 minute cap.  They are allowed to switch at anytime but, only one athlete can work at a time. After they finish the bike, Athlete 1 & 3 will begin their partner run together. The event will end when both athletes have crossed the finish line.

Event 3 and Event 4 are two separate scored workouts.

Time cap: 20 Minute caps will be set for all teams to be finished with the Bike. Teams will be assessed a 1 second penalty for every remaining meter on screen of the ski and bike.

This penalty will be assessed to Event 4 time.

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EVENT 5 – CLEAN

Points Available: 150 Points
Location: National Hockey Center
Saturday Afternoon

1-rep-max Clean

Time cap: 2:30 per athlete

Clean will be scored as the sum of the heaviest lifts by the members.

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EVENT 6 – HANDSTANDS

Points Available: 150 Points
Location: Halenbeck Field House
Saturday Afternoon

For time:
Handstand walk 120 ft.

Time cap: 2 Minutes

Handstands will start with the team on the starting mat. At the sound of the beep, 1 of 3 athletes kicks up and handstand walks. The team will progress 60ft down the floor and will be able to change out athletes at any time. Once they have reach the end of the 60ft lane, they will turn around and progress back to the finishing line.

After the 2-minute time cap, the teams will have 90 seconds to move to their starting mat for Event 7.

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EVENT 7 – NINE LIVES

Points Available: 150 Points
Location: Halenbeck Field House
Saturday Morning

Nine Lives
Open III AsRx
9 Round for time of:
15 Toes-to-bar
15 Hang Snatch at 95lb.

Time cap: 12 minutes

Nine Lives
Open III Intermediate
9 Round for time of:
12 Toes-to-bar
12 Hang Snatch at 75lb.

Time cap: 12 minutes

Nine Lives
Open III Scaled
9 Round for time of:
9 Toes-to-bar
9 Hang Snatch at 65lb.

Time cap: 12 minutes

Nine Lives will start with the team on the starting mat. At the sound of the beep, 1 athlete will begin performing toes-to-bar. Once they have finished their required number (15,12 or 9) they will move to the barbell and begin their hang snatches (15,12 or 9). Teams will be able to change  athletes after the completion of a full round. No substitutions will be allowed in the middle of a round. Teams are not required to make substitutions and athletes may complete back to back rounds. The team as whole must complete a total of nine rounds. The athlete who finishes the ninth round of hang snatches will then move to the finishing mat where time will be called.

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EVENT 8 – WATERFALL

Points Available: 150 Points
Location: Halenbeck Field House
Sunday Morning

Waterfall
AsRx
For time:
60ft Overhead Axle Lunge Walk
45 Axle Shoulder to Overhead
45 Ring Muscle Ups
45 Axle Shoulder to Overhead
60ft Overhead Axle Lunge Walk

Axle 105 lb.

Time cap: 12 minutes

Waterfall
Intermediate
For time:
60ft Overhead Axle Lunge Walk
45 Axle Shoulder to Overhead
45 Chest-to-bar Pull Ups
45 Axle Shoulder to Overhead
60ft Overhead Axle Lunge Walk

Axle 95 lb.

Time cap: 12 minutes

Waterfall
Scaled
For time:
60ft Front Rack Axle Lunge Walk
45 Axle Shoulder to Overhead
45 Pull Ups
45 Axle Shoulder to Overhead
60ftFront Rack Axle Lunge Walk

Axle 70 lb.

Time cap: 12 minutes

Waterfall will start with the team on the starting mat. At the sound of the beep, 1 athlete will begin to lunge the axle bar forward. Once the team has lunged 60 ft. they will begin on their shoulder to overhead. They will continue through the rep scheme down the waterfall and then back. Time will be called when the athlete who is lunging the axle crosses the finish line.  For this workout, athletes will be allowed to rotated as needed.

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EVENT 9 – OVER THE HILL

Points Available: 150 Points
Location: National Hockey Center
Sunday Afternoon

Over The Hill
AsRx
Complete as many rounds and reps as possible in 16 minutes of:
Row 120 Calories
40 Burpee Box Jumps, 20-inch
60 Sandbag Ground-To-Shoulder  70 lb.
40 Burpee Box Jumps, 20-inch

Over The Hill
Intermediate
Complete as many rounds and reps as possible in 16 minutes of:
Row 100 Calories
40 Burpee Box Jumps, 20-inch
60 Sandbag Ground-To-Shoulder  70 lb.
40 Burpee Box Jumps, 20-inch

Over The Hill
Scaled
Complete as many rounds and reps as possible in 16 minutes of:
Row 80 Calories
40 Burpee Box Jumps, 20-inch
60 Sandbag Ground-To-Shoulder  50 lb.
40 Burpee Box Jumps, 20-inch

Over The Hill will start with the team on the starting mat. At the sound of the beep, 1 athlete will begin rowing for calories. For this workout, athletes will be allowed to rotated as needed. Once the team has finished their required calories they will progress to their burpee box jumps. The Scaled division will be allowed to perform steps-up however, AsRx and Intermediate will be required to jump. Once the team has finished their burpee box jumps they progress forward to the sandbag. They will follow the Over The Hill rep scheme until time is called at the 16 minute mark.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Sponsored by: