2016 Workouts

EVENT 1 & 2 – Row

Location: Outside of National Hockey Center
Points Available: 100 Points
Friday Morning

For Time:
10,000 meter row

ROW 1 will end at the 1,000 meter checkpoint. There is no scheduled rest at the checkpoint as the row continues.
ROW 2 will be scored by the total time to finish the entire 10,000 meters.

EVENT 3 – Double Bell

Location: National Hockey Center
Points Available: 100 Points
Friday Afternoon

ASRX WOMEN
200 double unders
100 single arm alternating dumbell squat snatches (45lbs)
200 double unders

ASRX MEN
200 double unders
100 single arm alternating dumbell squat snatches (70lbs)
200 double unders

Time Cap: 15 minutes

EVENT 4 – Deadly Ropes 2.0

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Friday Night

ASRX WOMEN
5 rounds
2 15ft. legless rope climbs
4 deadlift (265lbs)
8 burpees over bar

ASRX MEN
5 rounds
2 15ft. legless rope climbs
4 deadlift (405lbs)
8 burpees over bar

Time Cap: 10 minutes

EVENT 5 – Squat Clean & Jerk

Location: National Hockey Center
Points Available: 100 Points
Saturday Morning

ASRX WOMEN
20 Squat Clean & Jerk (125lbs)
15 Squat Clean & Jerk (135lbs)
10 Squat Clean & Jerk (145lbs)

ASRX MEN
20 Squat Clean & Jerk (185lbs)
15 Squat Clean & Jerk (205lbs)
10 Squat Clean & Jerk (225lbs)

Time Cap: 15 minutes

EVENT 6 & 7 – Handstand Walk & the Longest Mile

Location: Husky Stadium
Points Available: 100 Points Each
Saturday Afternoon

ASRX Women
100yd handstand walk
Time cap: 3 minutes

— Rest 2 minutes —

stadium run
60yd sled push down and back
stadium run
60yd sled push down and back
stadium run
100yd sprint to finish
Time cap: 15 minutes

ASRX Men
100yd handstand walk
Time cap: 3 minutes

— Rest 2 minutes —

stadium run
100yd sled push down and back
stadium run
100yd sled push down and back
stadium run
100yd sprint to finish
Time cap: 15 minutes

EVENT 8 – Midline Crisis

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Saturday Night

ASRX Women
50 toes-to-bar
5 snatch (145lbs)

ASRX Men
50 toes-to-bar
5 snatch (225lbs)

Time cap: 10 minutes

EVENT 9 – Pull Push Pull

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Sunday Morning

ASRX Women
12-9-6-3
hang clean (105lbs)
shoulder to overhead (105lbs)
ring muscle-ups

ASRX Men
12-9-6-3
hang clean (155lbs)
shoulder to overhead (155lbs)
ring muscle-ups

Time cap: 15 minutes

EVENT 10 & 11 – Red Line & Bear Carry

Location: Husky Stadium
Points Available: 100 Points Each
Sunday Afternoon

ASRX Women
3 x 100yd shuttle run
Time cap: 3 minutes

100yd sand bag carry (150lbs)
Time cap: 5 minutes

ASRX Men
3 x 100yd shuttle run
Time cap: 3 minutes

100 yd sand bag carry (250lbs)
Time cap: 5 minutes

EVENT 12 – Row Jump Squat

Location: National Hockey Center
Points Available: 100 Points
Sunday Afternoon/Night

ASRX Women
40 calorie row
25 box jump overs (24in)
15 overhead squats (125lbs)

ASRX Men
50 calorie row
25 box jump overs (30in)
15 overhead squats (185lbs)

Time cap: 10 minutes

EVENT 1 – Row

Location: Outside the National Hockey Center
Points Available: 100 Points
Friday Morning

For Time:
5,000 meter row

EVENT 2 – Double Bell

Location: National Hockey Center
Points Available: 100 Points
Friday Afternoon

Masters 35–39
200 double unders
100 single arm alternating dumbell squat snatches (70lbs/45lbs)
200 double unders

Masters 40–44
200 double unders
100 single arm alternating dumbell squat snatches (50lbs/35lbs)
200 double unders

Masters 45–49
200 double unders
100 single arm alternating dumbell squat snatches (50lbs/35lbs)
200 double unders

Masters 50–54
150 double unders
75 single arm alternating dumbell snatches (50lbs/35lbs)
150 double unders

Masters 55+
150 double unders
75 single arm alternating dumbell snatches (50lbs/35lbs)
150 double unders

Time cap: 15 minutes

EVENT 3 – Deadly Ropes 2.0

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Friday Night

Masters 35-39
Men
5 rounds
2 legless rope climbs
4 deadlift (365lbs)
8 burpees over bar

Women
5 rounds
1 legless & 1 standard rope climb
4 deadlift (240lbs)
8 burpees over bar

Masters 40-44
5 rounds
1 legless & 1 standard rope climb
4 deadlift (335lbs/220lbs)
8 burpees over bar

Masters 45-49
5 rounds
2 standard rope climbs
4 deadlift (335lbs/220lbs)
8 burpees over bar

Masters 50-54, Masters 55+
5 rounds
2 standard rope climbs
4 deadlift (275lbs/175lbs)
8 burpees over bar

Time cap: 10 minutes

EVENT 4 & 5 – Handstand Walk & the Longest Mile

Location: Husky Stadium
Points Available: 100 Points Each
Saturday Morning

Masters 35-39, Masters 40-44
100yd handstand walk
Time cap: 3 minutes

— 2 minute reset —

stadium run
sled push down and back (100 yd/60 yd)
stadium run
sled push down and back (100 yd/60 yd)
stadium run
100yd sprint to finish
Time cap: 15 minutes

Masters 45-49, Masters 50-54, Masters 55+
100yd handstand walk
Time cap: 3 minutes

— 2 minute reset —

stadium run
sled push down and back (80yd/50yd)
stadium run
sled push down and back (80yd/50yd)
stadium run
100yd sprint to finish
Time cap: 15 minutes

EVENT 6 – Squat Clean & Jerk

Location: National Hockey Center
Points Available: 100 Points
Saturday Afternoon

Masters 35-39
20 Squat Clean & Jerk (185lbs/125lbs)
15 Squat Clean & Jerk (205lbs/135lbs)
10 Squat Clean & Jerk (225lbs/145lbs)

Masters 45-49, Masters 40-44
20 Squat Clean & Jerk (165lbs/115lbs)
15 Squat Clean & Jerk (185lbs/125lbs)
10 Squat Clean & Jerk (205lbs/135lbs)

Masters 50-54, Masters 55+
20 Squat Clean & Jerk (135lbs/95lbs)
15 Squat Clean & Jerk (155lbs/105lbs)
10 Squat Clean & Jerk (175lbs/115lbs)

Time cap: 15 minutes

EVENT 7 – Midline Crisis

Location: Halenbeck Fieldhouse
Points Available: 100 Points Each
Saturday Night

Masters 35-39
50 toes-to-bar
5 snatch (205lbs/135lbs)

Masters 45-49, Masters 40-44
50 toes-to-bar
5 snatch (175lbs/115lbs)

Masters 50-54, Masters 55+
40 toes-to-bar
5 snatch (145lbs/95lbs)

Time cap: 10 minutes

EVENT 8 – Pull Push Pull

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Sunday Morning

Masters 35-39
12-9-6-3
hang clean (135lbs/95lbs)
shoulder to overhead (135lbs/95lbs)
ring muscle ups

Masters 40-44
10-7-5-3
hang clean (135lbs/95lbs)
shoulder to overhead (135lbs/95lbs)
ring muscle ups

Masters 45-49
Men
10-7-5-3
hang clean (135lbs)
shoulder to overhead (135lbs)
ring muscle ups

Women
10-7-5-3
hang clean (95lbs)
shoulder to overhead (95lbs)
ring muscle ups

Masters 50-54
Men
8-6-4-2
hang clean (115lbs)
shoulder to overhead (115lbs)
ring muscle ups

Women
12-9-6-3
hang clean (75lbs)
shoulder to overhead (75lbs)
chest-to-bar pull ups

Masters 55+
12-9-6-3
hang clean (115lbs/75lbs)
shoulder to overhead (115lbs/75lbs)
chest-to-bar pull ups

Time cap: 15 minutes

EVENT 9 & 10 – Red Line & Bear Carry

Location: Husky Stadium
Points Available: 100 Points Each
Sunday Morning/Afternoon

Masters 35-39, Masters 40-44, Masters 45-49
3 x 100yd shuttle run
Time cap: 3 minutes

100yd sand bag carry (200lbs/125lbs)
Time cap: 5 minutes

Masters 50-54, Masters 55+
3 x 100yd shuttle run
Time cap: 3 minutes

100yd sand bag carry (150lbs/100lbs)
Time cap: 5 minutes

EVENT 11 – Row Jump Squat

Location: National Hockey Center
Points Available: 100 Points
Sunday Afternoon

Masters 35-39
row for calories (50/40)
25 box jump overs (24in/20in)
15 overhead squats (185lbs/125lbs)

Masters 40-44, Masters 45-49
row for calories (50/40)
25 box jump overs (24in/20in)
15 overhead squats (165lbs/115lbs)

Masters 50-54, Masters 55+
row for calories (50/40)
25 box jump overs (24in/20in)
15 overhead squats (135lbs/95lbs)

Time cap: 10 minutes

EVENT 1 – Row

Location: Outside the National Hockey Center
Points Available: 100 Points
Friday Morning

For Time:
5,000 meter row

EVENT 2 – Double Bell

Location: National Hockey Center
Points Available: 100 Points
Friday Afternoon

150 double unders
75 single arm alternating dumbell snatches (50lbs/35lbs)
150 double unders

Time cap: 15 minutes

EVENT 3 – Deadly Ropes 2.0

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Friday Night

5 rounds
2 standard rope climbs
4 deadlifts (275lbs/175lbs)
8 burpees over bar

Time cap: 10 minutes

EVENT 4 & 5 – Handstand Walk & the Longest Mile

Location: Husky Stadium
Points Available: 100 Points Each
Saturday Morning

100yd handstand walk
Time cap: 3 minutes

— 2 minute reset —

stadium run
sled push down and back (80yd/50yd)
stadium run
sled push down and back (80yd/50yd)
stadium run
100yd sprint to finish
Time cap: 15 minutes

EVENT 6 – Squat Clean & Jerk

Location: National Hockey Center
Points Available: 100 Points
Saturday Afternoon

20 Squat Clean & Jerk (135lbs/95lbs)
15 Squat Clean & Jerk (155lbs/105lbs)
10 Squat Clean & Jerk (175lbs/115lbs)

Time cap: 15 minutes

EVENT 7 – Midline Crisis

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Saturday Night

40 toes-to-bar
5 snatch (145lbs/95lbs)

Time cap: 10 minutes

EVENT 8 – Pull Push Pull

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Sunday Morning

8-6-4-2
hang clean (115lbs/75lbs)
shoulder to overhead (115lbs/75lbs)
ring muscle-ups

Time cap: 15 minutes

EVENT 9 & 10 – Red Line & Bear Carry

Location: Husky Stadium
Points Available: 100 Points Each
Sunday Morning/Afternoon

3 x 100yd shuttle run
Time cap: 3 minutes

100yd sand bag carry (150lbs/100lbs)
Time cap: 5 minutes

EVENT 11 -Row Jump Squat

Location: National Hockey Center
Sunday Afternoon

row for calories (50/40)
25 box jump overs (24in/20in)
15 overhead squats (135lbs/95lbs)

Time cap: 10 minutes

EVENT 1 & 2 – N/A

Location: Extra Floor
Points Available: 100 Points Each
Friday Morning

Event 1
Female 10,000 meter row
Event 2
Male 10,000 meter row

EVENT 3 & 4 – Double Bell

Location: National Hockey Center
Points Available: 100 Points Each
Friday Morning/Afternoon

Event 3 – Female/Female
Female #1
100 double unders
Female #2
100 double unders
Female #1
50 double unders
Female #2
50 double unders
BOTH
80 alternating dumbbell squat snatches (45lbs)

Time cap: 10 minutes

— 1 min reset —

Event 4 – Male/Male
Male #1
100 double unders
Male #2
100 double unders
Male #1
50 double unders
Male #2
50 double unders
BOTH
80 alternating dumbbell squat snatches (70lbs)

Time cap: 10 minutes

EVENT 5 – Deadly Ropes 2.0

Location: Halenbeck Fieldhouse
Points Available: 200 Points
Friday Night

Male #1/Female #1
4 rounds
4 alternating legless rope climbs
8 synchro burpees over bar
12 partner deadlift (500lbs)

then

Male #2/Female #2
4 rounds
4 alternating legless rope climbs
8 synchro burpees over bar
12 partner deadlift (500lbs)

Time cap: 25 minutes

EVENT 6 & 7 – Squat Clean & Jerk

Location: National Hockey Center
Points Available: 100 Points Each
Saturday Morning

Female/Female
20 alternating squat clean & jerk (125lbs)
15 alternating squat clean & jerk (135lbs)
10 alternating squat clean & jerk (145lbs)

Time cap: 10 minutes

— 1 min reset —

Male/Male
20 alternating squat clean & jerk (185lbs)
15 alternating squat clean & jerk (205lbs)
10 alternating squat clean & jerk (225lbs)

Time cap: 10 minutes

EVENT 8 & 9 – Midline Crisis

Location: Halenbeck Fieldhouse
Points Available: 200 Points Each
Saturday Afternoon

Female/Female
60 syncro toes-to-bar
6 snatch (145lbs)
then
Male/Male
60 syncro toes-to-bar
6 snatch (225lbs)
Time cap: 15 minutes

— 1 minute reset —

Male/Male
6 snatch (225lbs)
60 syncro chest-to-bar pull ups
then
Female/Female
6 snatch (145lbs)
60 syncro chest-to-bar pull ups
Time cap: 15 minutes

EVENT 10 & 11 – Handstand Walk & the Longest Mile

Location: Husky Stadium
Points Available: 200 Points Each
Saturday Night

Waterfall HS walk F1/M1/F2/M2
25yds each
Time cap: 3 minutes

— Rest 2 minutes —

ALL
4 Rounds
stadium run
50yd sled push (650lbs)
Time cap: 25 minutes

EVENT 12 – In Sync

Location: National Hockey Center
Points Available: 200 Points
Sunday Morning

Male #1/Female #1 
50/40 calorie row
15 synchro overhead squats (185lbs/125lbs)

Female #2/Male #2
50/40 calorie row
15 synchro overhead squats (185lbs/125lbs)

Time cap: 12 minutes
*Once the first group finishes the row, the second group can begin theirs. Time is called when Female #2/Male #2 finish their last syncro squat and cross the finish line

EVENT 13 & 14 – Shuttle & Carry

Location: Husky Stadium
Points Available: 200 Points Each
Sunday Afternoon

Event 13 – Shuttle
Each Athlete
200yd shuttle run
Time cap: 5 minutes

Event 14 – Carry
Male #1/Male #2
200yd sand bag carry (250lbs)

Female #1/Female #2
200yd sand bag carry (150lbs)

Time cap: 10 minutes
*Time is called when the last bag finishes

EVENT 15 – Flip Flop

Location: Halenbeck Fieldhouse
Points Available: 200 Points
Sunday Night

Athlete #1
12-9-6
hang clean (155lbs/105lbs)
ring muscle ups

Athlete #2
9-7-5
shoulder to overhead (155lbs/105lbs)
ring muscle ups

Athlete #3
12-9-6
hang clean (155lbs/105lbs)
ring muscle ups

Athlete #4
9-7-5
shoulder to overhead (155lbs/105lbs)
ring muscle ups

Time cap: 25 minutes
*Athletes go in whichever order they choose; every athlete participate

EVENT 1 – Deadly Ropes 2.0

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Friday Morning/Afternoon

ASRX
4 rounds
4 legless rope climbs
12 synchro burpees over bar
18 partner deadlift (495lbs)

Intermediate
4 rounds
4 standard rope climbs
12 Synchro Burpees Over Bar
18 Partner Deadlift (445lbs)

Scaled
4 rounds
3 standard rope climbs
12 synchro burpees over bar
18 Partner Deadlift (405lbs)

Time cap: 14 minutes

EVENT 2 – Row

Location: Outside the National Hockey Center
Points Available: 100 Points
Friday Afternoon

For Time:
5,000 meter row

EVENT 3 – Double Bell

Location: National Hockey Center
Points Available: 100 Points
Friday Night

ASRX
200 double unders
60 single arm alternating dumbbell squat snatches (70lbs)
150 double unders
50 single arm alternating dumbbell squat snatches (70lbs)
125 double unders
40 single arm alternating dumbbell squat snatches (70lbs)
100 double unders

Intermediate
200 double unders
60 single arm alternating dumbbell squat snatches (50lbs)
150 double unders
50 single arm alternating dumbbell squat snatches (50lbs)
125 double unders
40 single arm alternating dumbbell squat snatches (50lbs)
100 double unders

Scaled
100 double unders
60 single arm alternating dumbbell snatches (50lbs)
75 double unders
50 single arm alternating dumbbell snatches (50lbs)
50 double unders
40 single arm alternating dumbbell snatches (50lbs)
25 double unders

Time cap: 15 minutes

EVENT 4 & 5 – Handstand Walk & Nine Lives

Location: Halenbeck Fieldhouse
Points Available: 100 Points Each
Saturday Morning/Afternoon

ASRX
120ft handstand walk
Time cap: 2 minutes
— 1 minute reset — 
9 rounds
15 hang snatch (135lbs)
15 toes-to-bar
Time cap: 12 minutes

Intermediate
120ft handstand walk
Time cap: 2 minutes
— 1 minute reset — 
9 rounds
12 hang snatch (115lbs)
12 toes-to-bar
Time cap: 12 minutes

Scaled
120ft handstand walk
Time cap: 2 minutes
— 1 minute reset — 
9 rounds
9 hang snatch (95lbs)
9 toes-to-bar
Time cap: 12 minutes

EVENT 6 – The Longest Mile

Location: Husky Stadium
Points Available: 100 Points
Saturday Night

ASRX
4 Rounds
stadium run
50yd sled push (550lbs)

Intermediate
4 Rounds
stadium run
50yd sled push (500lbs)

Scaled
4 Rounds
stadium run
50yd sled push (450lbs)

Time cap: 15 minutes

EVENT 7 – Squat Clean & Jerk

Location: National Hockey Center
Points Available: 100 Points
Saturday Morning/Afternoon

ASRX
Athlete 1
20 Squat Clean & Jerk (185lbs)
Athlete 2
15 Squat Clean & Jerk(205lbs)
Athletes 3
10 Squat Clean & Jerk (225lbs)

Intermediate
Athlete 1
20 Squat Clean & Jerk (135lbs)
Athlete 2
15 Squat Clean & Jerk(155lbs)
Athletes 3
10 Squat Clean & Jerk (175lbs)

Scaled
Athlete 1
20 Squat Clean & Jerk (95lbs)
Athlete 2
15 Squat Clean & Jerk(115lbs)
Athletes 3
10 Squat Clean & Jerk (135lbs)

Time cap: 15 minutes

EVENT 8 – Row Jump Squat

Location: National Hockey Center
Points Available: 100 Points
Sunday Morning

ASRX
80 calorie row
40 box jump overs (30in)
20 overhead squats (185lbs)

Intermediate
80 calorie row
40 box jump overs (24in)
20 overhead squats (155lbs)

Scaled
80 calorie row
40 box jump overs (24in)
20 overhead squats (115lbs)

Time cap: 12 minutes

EVENT 9 – Flip Flop

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Sunday Afternoon

ASRX
Athlete #1
5 ring muscle ups
10 hang cleans (155lbs)
15 shoulder to overhead (155lbs)

Athlete #2
10 ring muscle ups
15 hang cleans (155lbs)
5 shoulder to overhead (155lbs)

Athlete #3
15 ring muscle ups
5 hang cleans (155lbs)
10 shoulder to overhead (155lbs)

Time cap: 14 minutes

Intermediate
Athlete #1
15 chest-to-bar pull ups
10 hang cleans (135lbs)
15 shoulder to overhead (135lbs)

Athlete #2
20 chest-to-bar pull ups
15 hang cleans(135lbs)
5 shoulder to overhead(135lbs)

Athlete #3
25 chest-to-bar pull ups
5 hang cleans (135lbs)
10 shoulder to overhead (135lbs)

Time cap: 14 minutes

Scaled
Athlete #1
5 pull ups
10 hang cleans (115lbs)
15 shoulder to overhead (115lbs)

Athlete #2
10 pull ups
15 hang cleans (115lbs)
5 shoulder to overhead (115lbs)

Athlete #3
15 pull ups
5 hang cleans (115lbs)
10 shoulder to overhead (115lbs)

Time cap: 14 minutes

EVENT 10 & 11 – Relay & Breathless

Location: Husky Stadium
Points Available: 100 Points
Sunday Afternoon/Night

ASRX
Each Athlete
200yd shuttle run
Time cap: 4 minutes

— 1 minute reset —

ALL
200yd sandbag carry (250lbs)
Time cap: 6 minutes

Intermediate
Each Athlete
200yd shuttle run
Time cap: 4 minutes

— 1 minute reset —

200yd sandbag carry (200lbs)
Time cap: 6 minutes

Scaled
Each Athlete
200yd shuttle run
Time cap: 5 minutes

— 1 minute reset —

200yd sandbag carry (150lbs)
Time cap: 6 minutes

EVENT 1 – Deadly Ropes 2.0

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Friday Morning/Afternoon

ASRX
4 rounds
3 legless rope climbs
12 synchro burpees over bar
18 partner deadlift (325lbs)

Intermediate
4 rounds
4 standard rope climbs
12 synchro burpees over bar
18 partner deadlift (305lbs)

Scaled
4 rounds
3 standard rope climbs
12 synchro burpees over bar
18 partner deadlift (265lbs)

Time cap: 14 minutes

EVENT 2 – Row

Location: Outside the National Hockey Center
Points Available: 100 Points
Friday Afternoon

For Time:
5,000 meter row

EVENT 3 – Double Bell

Location: National Hockey Center
Points Available: 100 Points
Friday Night

ASRX
200 double unders
60 single arm alternating dumbbell squat snatches (45lbs)
150 double unders
50 single arm alternating dumbbell squat snatches (45lbs)
125 double unders
40 single arm alternating dumbbell squat snatches (45lbs)
100 double unders

Intermediate
200 double unders
60 single arm alternating dumbbell squat snatches (35lbs)
150 double unders
50 single arm alternating dumbbell squat snatches (35lbs)
125 double unders
40 single arm alternating dumbbell squat snatches (35lbs)
100 double unders

Scaled
100 double unders
60 single arm alternating dumbbell snatches (35lbs)
75 double unders
50 single arm alternating dumbbell snatches (35lbs)
50 double unders
40 single arm alternating dumbbell snatches (35lbs)
25 double unders

Time cap: 15 minutes

EVENT 4 – Squat Clean & Jerk

Location: National Hockey Center
Points Available: 100 Points
Saturday Morning/Afternoon

ASRX
Athlete 1
20 Squat Clean & Jerk (125lbs)
Athlete 2
15 Squat Clean & Jerk(135lbs)
Athletes 3
10 Squat Clean & Jerk (145lbs)

Time cap: 15 minutes

Intermediate
Athlete 1
20 Squat Clean & Jerk (95lbs)
Athlete 2
15 Squat Clean & Jerk(105lbs)
Athletes 3
10 Squat Clean & Jerk (115lbs)

Time cap: 15 minutes

Scaled
Athlete 1
20 Squat Clean & Jerk (75lbs)
Athlete 2
15 Squat Clean & Jerk (85lbs)
Athletes 3
10 Squat Clean & Jerk (95lbs)

Time cap: 15 minutes

EVENT 5 & 6 – Handstand Walk & Nine Lives

Location: Halenbeck Fieldhouse
Points Available: 100 Points Each
Saturday Afternoon

ASRX
120ft handstand walk
Time cap: 2 minutes

— 1 minute reset —

9 rounds
15 hang snatch (95lbs)
15 toes-to-bar
Time cap: 12 minutes

Intermediate
120ft handstand walk
Time cap: 2 minutes

— 1 minute reset —

9 rounds
12 hang snatch (75lbs)
12 toes-to-bar
Time cap: 12 minutes

Scaled
120ft Handstand Walk
Time cap: 2 minutes

— 1 minute reset —

9 rounds
9 hang snatch (65lbs)
9 toes-to-bar
Time cap: 12 minutes

EVENT 7 – The Longest Mile

Location: Husky Stadium
Points Available: 100 Points Each
Saturday Night

ASRX
4 Rounds
stadium run
50yd sled push (375lbs)

Intermediate
4 Rounds
stadium run
50yd sled push (350lbs)

Scaled
4 Rounds
stadium run
50yd sled push (325lbs)

Time cap: 15 minutes

EVENT 8 & 9 – Relay & Breathless

Location: Husky Stadium
Points Available: 100 Points Each
Sunday Morning

ASRX
200yd shuttle run
Time cap: 4 minutes

— 1 minute reset —

200yd sandbag carry (150lbs)
Time cap: 6 minutes

Intermediate
200yd shuttle
Time cap: 4 minutes

— 1 minute reset —

200yd sandbag carry (125lbs)
Time cap: 6 minutes

Scaled
200yd shuttle
Time cap: 5 minutes

— 1 minute reset —

200yd sandbag carry (100lbs)
Time cap: 6 minutes

EVENT 10 – Row Jump Squat

Location: National Hockey
Points Available: 100 Points
Sunday Afternoon

ASRX
60 calorie row
40 box jump overs (24in)
20 overhead squats (125lbs)

Intermediate
60 calorie row
40 box jump overs (20in)
20 overhead squats (105lbs)

Scaled
60 calorie row
40 box jump overs (20in)
20 overhead squats (75lbs)

Time cap: 12 minutes

EVENT 11 – Flip Flop

Location: Halenbeck Fieldhouse
Points Available: 100 Points
Sunday Afternoon/Night

ASRX
Athlete #1
4 ring muscle ups
10 hang cleans (105lbs)
15 shoulder to overhead (105lbs)

Athlete #2
8 ring muscle ups
15 hang cleans (105lbs)
5 shoulder to overhead (105lbs)

Athlete #3
12 ring muscle ups
5 hang cleans (105lbs)
10 shoulder to overhead (105lbs)

Intermediate
Athlete #1
10 chest-to-bar pull ups
10 hang cleans (95lbs)
15 shoulder to overhead (95lbs)

Athlete #2
15 chest-to-bar pull ups
15 hang cleans (95lbs)
5 shoulder to overhead (95lbs)

Athlete #3
20 chest-to-bar pull ups
5 hang cleans (95lbs)
10 shoulder to overhead (95lbs)

Scaled
Athlete #1
4 pull ups
10 hang cleans (75lbs)
15 shoulder to overhead (75lbs)

Athlete #2
8 pull ups
15 hang cleans(75lbs)
5 shoulder to overhead(75lbs)

Athlete #3
12 pull ups
5 hang cleans (75lbs)
10 shoulder to overhead (75lbs)

Time cap: 14 minutes