2017 WORKOUTS

5.11 Trail Run

Location: Powder Ridge
Points Available: 200 points

2 mile trail run with 5.11 tactical vest

Hill Sprint

Location: Powder Ridge
Points Available: 200 points

250m hill sprint

Cycle

Location: National Hockey Center
Points Available: 200 points
Time cap: 10 min

WOMEN
20 calories assault bike
20 shoulder-to-overhead (105lbs)
20 calories assault bike
15 shoulder-to-overhead (105lbs)
20 calories assault bike
10 shoulder-to-overhead (105lbs)

MEN
30 calories assault bike
20 shoulder-to-overhead (155lbs)
30 calories assault bike
15 shoulder-to-overhead (155lbs)
30 calories assault bike
10 shoulder-to-overhead (155lbs)

Swim Run

Location: Lake George
Points Available: 200 points

400m swim
then
2500m run

321 Clean

Location: National Hockey Center
Points Available: 200 points
Time cap: 6 min

WOMEN
For time complete:
3 cleans – 165lbs
3 cleans – 185lbs
2 cleans – 195lbs
2 cleans – 205lbs
1 clean – 215lbs
1 clean – 220lbs

MEN
For time complete:
3 cleans – 255lbs
3 cleans – 275lbs
2 cleans – 295lbs
2 cleans – 315lbs
1 clean – 335lbs
1 clean – 345lbs

Strongman Muscle-up

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 8 minutes

WOMEN
4 Rounds
6 ring muscle-ups
8 sandbag cleans (100lbs)

MEN
4 Rounds
8 ring muscle-ups
8 sandbag cleans (150lbs)

Down N’ Back

Location: National Hockey Center
Points Available: 200 points
Time cap: 10 minutes

WOMEN
5 deadlifts (275lbs)
20ft unbroken handstand walk
15 strict deficit handstand push-ups (4.5in)
20ft unbroken handstand walk
5 deadlifts (275lbs)
20ft unbroken handstand walk
15 strict deficit handstand push-ups (4.5in)
20ft unbroken handstand walk
5 deadlifts (275lbs)

MEN
5 deadlifts (405lbs)
20ft unbroken handstand walk
20 strict deficit handstand push-ups (6in)
20ft unbroken handstand walk
5 deadlifts (405lbs)
20ft unbroken handstand walk
20 strict deficit handstand push-ups (6in)
20ft unbroken handstand walk
5 deadlifts (405lbs)

Rope Climbs & Box Jumps

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 12 minutes

WOMEN
1 legless rope climb
16 burpee box jump overs (20in)
2 legless rope climbs
14 burpee box jump overs (20in)
3 legless rope climbs
12 burpee box jump overs (20in)

MEN
2 legless rope climb
16 burpee box jump overs (24in)
3 legless rope climbs
14 burpee box jump overs (24in)
4 legless rope climbs
12 burpee box jump overs (24in)

Bear Run

Location: Husky Stadium
Points Available: 200 points
Time cap: 20 min

Masters 35–39
3 Rounds
15 sandbag bear squats (150lbs/100lbs)
100ft sandbag bear carry (150lbs/100lbs)
500m stadium run
– then–
15 sandbag bear squat (150lbs/100lbs)
100ft sandbag bear carry (150lbs/100lbs)
sprint to finish

Masters 40–44
3 Rounds
15 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
500m stadium run
– then–
15 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
sprint to finish

Masters 45–49
3 Rounds
15 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
500m stadium run
– then–
15 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
sprint to finish

Masters 50–54
3 Rounds
10 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
500m stadium run
– then–
10 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
sprint to finish

Masters 55+
3 Rounds
10 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
500m stadium run
– then–
10 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
sprint to finish

Cycle

Location: National Hockey Center
Points Available: 200 points
Time cap: 10 min

Masters 35–39
Women
20 calories assault bike
20 shoulder-to-overhead (95lbs)
20 calories assault bike
15 shoulder-to-overhead (95lbs)
20 calories assault bike
10 shoulder-to-overhead (95lbs)

Men
30 calories assault bike
20 shoulder-to-overhead (135lbs)
30 calories assault bike
15 shoulder-to-overhead (135lbs)
30 calories assault bike
10 shoulder-to-overhead (135lbs)

Masters 40–44
Women
15 calories assault bike
20 shoulder-to-overhead (75lbs)
15 calories assault bike
15 shoulder-to-overhead (75lbs)
15 calories assault bike
10 shoulder-to-overhead (75lbs)

Men
25 calories assault bike
20 shoulder-to-overhead (115lbs)
25 calories assault bike
15 shoulder-to-overhead (115lbs)
25 calories assault bike
10 shoulder-to-overhead (115lbs)

Masters 45–49
Women
15 calories assault bike
20 shoulder-to-overhead (75lbs)
15 calories assault bike
15 shoulder-to-overhead (75lbs)
15 calories assault bike
10 shoulder-to-overhead (75lbs)

Men
25 calories assault bike
20 shoulder-to-overhead (115lbs)
25 calories assault bike
15 shoulder-to-overhead (115lbs)
25 calories assault bike
10 shoulder-to-overhead (115lbs)

Masters 50–54
Women
12 calories assault bike
20 shoulder-to-overhead (65lbs)
12 calories assault bike
15 shoulder-to-overhead (65lbs)
12 calories assault bike
10 shoulder-to-overhead (65lbs)

Men
20 calories assault bike
20 shoulder-to-overhead (95lbs)
20 calories assault bike
15 shoulder-to-overhead (95lbs)
20 calories assault bike
10 shoulder-to-overhead (95lbs)

Masters 55+
Women
12 calories assault bike
20 shoulder-to-overhead (65lbs)
12 calories assault bike
15 shoulder-to-overhead (65lbs)
12 calories assault bike
10 shoulder-to-overhead (65lbs)

Men
20 calories assault bike
20 shoulder-to-overhead (95lbs)
20 calories assault bike
15 shoulder-to-overhead (95lbs)
20 calories assault bike
10 shoulder-to-overhead (95lbs)

Swim Run

Location: Lake George
Points Available: 200 points

All Divisions
400m swim
then
2500m run

321 Clean

Location: National Hockey Center
Points Available: 200 points
Time cap: 6 min

Masters 35–39
Women
For time complete:
3 cleans – 145lbs
3 cleans – 165lbs
2 cleans – 175lbs
2 cleans – 185lbs
1 clean – 195lbs
1 clean – 200lbs

Men
For time complete:
3 cleans – 225lbs
3 cleans – 245lbs
2 cleans – 265lbs
2 cleans – 285lbs
1 clean – 305lbs
1 clean – 315lbs

Masters 40–44
Women
For time complete:
3 cleans – 125lbs
3 cleans – 145lbs
2 cleans – 155lbs
2 cleans – 165lbs
1 clean – 175lbs
1 clean – 180lbs

Men
For time complete:
3 cleans – 185lbs
3 cleans – 205lbs
2 cleans – 225lbs
2 cleans – 245lbs
1 clean – 265lbs
1 clean – 275lbs

Masters 45–49
Women
For time complete:
3 cleans – 125lbs
3 cleans – 145lbs
2 cleans – 155lbs
2 cleans – 165lbs
1 clean – 175lbs
1 clean – 180lbs

Men
For time complete:
3 cleans – 185lbs
3 cleans – 205lbs
2 cleans – 225lbs
2 cleans – 245lbs
1 clean – 265lbs
1 clean – 275lbs

Masters 50–54
Women
For time complete:
3 cleans – 95lbs
3 cleans – 105lbs
2 cleans – 115lbs
2 cleans – 125lbs
1 clean – 135lbs
1 clean – 140lbs

Men
For time complete:
3 cleans – 155lbs
3 cleans – 175lbs
2 cleans – 195lbs
2 cleans – 205lbs
1 clean – 225lbs
1 clean – 235lbs

Masters 55+
Women
For time complete:
3 cleans – 95lbs
3 cleans – 105lbs
2 cleans – 115lbs
2 cleans – 125lbs
1 clean – 135lbs
1 clean – 140lbs

Men
For time complete:
3 cleans – 155lbs
3 cleans – 175lbs
2 cleans – 195lbs
2 cleans – 205lbs
1 clean – 225lbs
1 clean – 235lbs

Strongman Muscle-up

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 8 min

Masters 35–39

Women:
4 Rounds
5 ring muscle-ups
8 sandbag cleans (100lbs)

Men:
4 Rounds
8 ring muscle-ups
8 sandbag cleans (150lbs)

Masters 40–44

Women:
4 Rounds
4 ring muscle-ups
6 sandbag cleans (100lbs)

Men:
4 Rounds
6 ring muscle-ups
6 sandbag cleans (150lbs)

Masters 45–49

Women:
4 Rounds
4 ring muscle-ups
8 sandbag cleans (75lbs)

Men:
4 Rounds
6 ring muscle-ups
8 sandbag cleans (125lbs)

Masters 50–54

Women:
4 Rounds
10 chest-to-bar pull-ups
6 sandbag cleans (75lbs)

Men:
4 Rounds
4 ring muscle-ups
6 sandbag cleans (125lbs)

Masters 55+

Women:
4 Rounds
10 chest-to-bar pull-ups
6 sandbag cleans (75lbs)

Men:
4 Rounds
12 chest-to-bar pull-ups
6 sandbag cleans (125lbs)

Rope Climbs & Box Jumps

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 12 min

Masters 35–39
Women
1 15ft. legless rope climb
16 burpee box jump overs (20in)
2 15ft. rope climbs (1 of 2 legless)
14 burpee box jump overs (20in)
3 15ft. rope climbs (1 of 3 legless)
12 burpee box jump overs (20in)

Men
2 15ft. legless rope climbs
16 burpee box jump overs (24in)
3 15ft. rope climbs (2 of 3 legless)
14 burpee box jump overs (24in)
4 15ft. rope climbs (2 of 4 legless)
12 burpee box jump overs (24in)

Masters 40–44
Women
1 15ft. legless rope climb
16 burpee box jump overs (20in)
2 15ft. rope climbs (1 of 2 legless)
14 burpee box jump overs (20in)
3 15ft. rope climbs (1 of 3 legless)
12 burpee box jump overs (20in)

Men
2 15ft. legless rope climbs
16 burpee box jump overs (24in)
3 15ft. rope climbs (2 of 3 legless)
14 burpee box jump overs (24in)
4 15ft. rope climbs (2 of 4 legless)
12 burpee box jump overs (24in)

Masters 45–49
Women
1 15ft. legless rope climb
16 burpee box jump overs (20in)
2 15ft. rope climbs (1 of 2 legless)
14 burpee box jump overs (20in)
3 15ft. rope climbs (1 of 3 legless)
12 burpee box jump overs (20in)

Men
2 15ft. legless rope climbs
16 burpee box jump overs (24in)
3 15ft. rope climbs (2 of 3 legless)
14 burpee box jump overs (24in)
4 15ft. rope climbs (2 of 4 legless)
12 burpee box jump overs (24in)

Masters 50–54
Women
1 15ft. rope climb
14 burpee box jump overs (20in)
2 15ft. rope climbs
12 15ft. burpee box jump overs (20in)
3 rope climbs
10 15ft. burpee box jump overs (20in)

Men
2 15ft. rope climbs
14 burpee box jump overs (24in)
3 rope climbs
12 15ft. burpee box jump overs (24in)
4 rope climbs
10 15ft. burpee box jump overs (24in)

Masters 55+
Women
1 15ft. rope climb
14 burpee box jump overs (20in)
2 15ft. rope climbs
12 15ft. burpee box jump overs (20in)
3 rope climbs
10 15ft. burpee box jump overs (20in)

Men
2 15ft. rope climbs
14 burpee box jump overs (24in)
3 rope climbs
12 15ft. burpee box jump overs (24in)
4 rope climbs
10 15ft. burpee box jump overs (24in)

Down N’ Back

Location: National Hockey Center
Points Available: 200 points
Time cap: 10 minutes

Masters 35–39
5 deadlifts (365lbs/240lbs)
20ft handstand walk*
25/18 deficit handstand push-ups (3.5in/1.5in)
20ft handstand walk*
5 deadlifts (365lbs/240lbs)
20ft handstand walk*
25/18 deficit handstand push-ups (3.5in/1.5in)
20ft handstand walk*
5 deadlifts(365lbs/240lbs)

*10ft of the handstand walk must be completed at a time

Masters 40–44
5 deadlifts (335lbs/220lbs)
20ft handstand walk*
20/15 handstand push-ups
20ft handstand walk*
5 deadlifts (335lbs/220lbs)
20ft handstand walk*
20/15 handstand push-ups
20ft handstand walk*
5 deadlifts (335lbs/220lbs)

*10ft of the handstand walk must be completed at a time

Masters 45–49
5 deadlifts (335lbs/220lbs)
20ft handstand walk*
20/15 handstand push-ups
20ft handstand walk*
5 deadlifts (335lbs/220lbs)
20ft handstand walk*
20/15 handstand push-ups
20ft handstand walk*
5 deadlifts (335lbs/220lbs)

*10ft of the handstand walk must be completed at a time

Masters 50–54
5 deadlifts (275lbs/175lbs)
15/12 handstand push-ups
5 deadlifts (275lbs/175lbs)
15/12 handstand push-ups
5 deadlifts (275lbs/175lbs)

Masters 55+
5 deadlifts (275lbs/175lbs)
15/12 handstand push-ups
5 deadlifts (275lbs/175lbs)
15/12 handstand push-ups
5 deadlifts (275lbs/175lbs)

Bear Run

Location: Husky Stadium
Points Available: 200 points
Time cap: 20 min

3 Rounds
10 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
500m stadium run
– then–
10 sandbag bear squat (125lbs/75lbs)
100ft sandbag bear carry (125lbs/75lbs)
sprint to finish

Cycle

Location: National Hockey Center
Points Available: 200 points
Time cap: 10 min

Girls
15 calories assault bike
20 shoulder-to-overhead (75lbs)
15 calories assault bike
15 shoulder-to-overhead (75lbs)
15 calories assault bike
10 shoulder-to-overhead (75lbs)

Boys
25 calories assault bike
20 shoulder-to-overhead (115lbs)
25 calories assault bike
15 shoulder-to-overhead (115lbs)
25 calories assault bike
10 shoulder-to-overhead (115lbs)

Swim Run

Location: Lake George
Points Available: 200 points

400m swim
then
2500m run

321 Clean

Location: National Hockey Center
Points Available: 200 points
Time cap: 6 min

Women
For time complete:
3 cleans – 125lbs
3 cleans – 145lbs
2 cleans – 155lbs
2 cleans – 165lbs
1 clean – 175lbs
1 clean – 180lbs

Men
For time complete:
3 cleans – 185lbs
3 cleans – 205lbs
2 cleans – 225lbs
2 cleans – 245lbs
1 clean – 265lbs
1 clean – 275lbs

Strongman Muscle-up

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 8 min

Girls:
4 Rounds
4 ring muscle-ups
8 sandbag cleans (75lbs)

Boys:
4 Rounds
6 ring muscle-ups
8 sandbag cleans (125lbs)

Rope Climbs & Box Jumps

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 12 min

Girls
1 15ft legless rope climb
14 burpee box jump overs (20in)
2 15ft. rope climbs (1 of 2 legless)
12 burpee box jump overs (20in)
3 15ft. rope climbs (1 of 3 legless)
10 burpee box jump overs (20in)

Boys
2 15ft. legless rope climbs
14 burpee box jump overs (24in)
3 15ft. rope climbs (2 of 3 legless)
12 burpee box jump overs (24in)
4 15ft. rope climbs (2 of 4 legless)
10 burpee box jump overs (24in)

Down N’ Back

Location: National Hockey Center
Points Available: 200 points
Time cap: 10 minutes

5 deadlifts (335lbs/220lbs)
20ft handstand walk*
20/15 handstand push-ups
20ft handstand walk*
5 deadlifts (335lbs/220lbs)
20ft handstand walk*
20/15 handstand push-ups
20ft handstand walk*
5 deadlifts (335lbs/220lbs)

*10ft of the handstand walk must be completed at a time

Team Cycle

Location: National Hockey Center
Points Available: 100 points each
Time cap: 12 min each; 2 min reset

Men
50 calories assault bike
30 shoulder-to-overhead (185lbs)
50 calories assault bike
20 shoulder-to-overhead (185lbs)
50 calories assault bike
10 shoudler-to-overhead (185lbs)

Women
30 calories assault bike
30 shoulder-to-overhead (125lbs)
30 calories assault bike
20 shoulder-to-overhead (125lbs)
30 calories assault bike
10 shoudler-to-overhead (125lbs)

Sprint Carry Relay

Location: Husky Stadium
Points Available: 200 points
Time cap: 9 min

Male 1
150ft sandbag bear carry (150lbs/100lbs)
150ft run
150ft sandbag bear carry (150lbs/100lbs)
150ft run
Female 1
150ft sandbag bear carry (150lbs/100lbs)
150ft run
150ft sandbag bear carry (150lbs/100lbs)
150ft run
Male 2
150ft run
150ft sandbag bear carry (150lbs/100lbs)
150ft run
150ft sandbag bear carry (150lbs/100lbs)
Female 2
150ft run
150ft sandbag bear carry (150lbs/100lbs)
150ft run
150ft sandbag bear carry (150lbs/100lbs)

Synchro Squat Run

Location: Husky Stadium
Points Available: 200 points
Time cap: 15 min

2 Rounds

Male 1/Male 2
30 sandbag synchro squats (150lbs)
150ft sandbag bear carry
– At the same time – 
Female 1/Female 2
500m stadium run

–Then –

Female 1/Female 2
30 sandbag synchro squats (100lbs)
150ft sandbag bear carry
– At the same time – 
Male 1/Male 2
500m stadium run

Swim Run

Location: Lake George
Points Available: 200 points

All Teammates
400m swim
then
2500m run

Muscle-ups & Cleans

Location: Halenbeck Fieldhouse
Points Available: 100 points each
Time cap: 8 min each (1 min transition)

Men
18-15-12-9-6 ring muscle-ups
9 sand bag cleans (150lbs)

Women
15-12-9-6-3 ring muscle-ups
9 sandbag cleans (100lbs)

The 2 men will complete the couplet of 18-15-12-9-6 reps of muscle-ups and sand bag cleans. After the 8-minute time cap, there will be a 1-minute transition, then the 2 women will complete 15-12-9-6-3 reps of the couplet. Athletes are allowed to partition the reps accordingly however each athlete must perform 1 rep of each movement per round.

2014 Final 2.0

Location: National Hockey Center
Points Available: 200 points
Time cap: 8 min

7-5-3-2-1
Front Rack Hold + Front Squat
Male 1: 245lbs
Male 2: 225lbs
Female 1: 165lbs
Female 2:  155lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Male 1 front squats 7 reps while Male 2, Female 1, and Female 2 hold their weights in a front rack. Then Male 2 completes 7 reps while Male 1, Female 1, and Female 2 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Deadman Walking

Location: National Hockey Center
Points Available: 200 points
Time cap: 12 minutes

As MF pairs:

3 Rounds for time of:

Pair one completes
15 partner deadlift (500lbs)

Pair two completes
20ft unbroken handstand walk (each)
20 synchronized handstand push-ups
20ft unbroken handstand walk (each)

* Once work is completed, pairs will change places. After they have finished the required work in both stations, this is a completed round. Teams will complete a total of three rounds.

Line Change

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 22 min

5 rounds

Male 1
1 15ft. legless rope climb
6 burpee box jump overs (24in)
1 15ft. legless rope climb
Male 2
1 15ft. legless rope climb
6 burpee box jump overs (24in)
1 15ft. legless rope climb
Female 1
1 15ft. legless rope climb
6 burpee box jump overs (24in)
1 15ft. rope climb
Female 2
1 15ft. legless rope climb
6 burpee box jump overs (24in)
1 15ft. rope climb

Line Change

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 12 min

Pro
5 rounds – each athlete
1 15ft. legless rope climb
6 burpee box jump overs (24in)
1 15ft. legless rope climb

ASRX
5 rounds – each athlete
1 15ft. legless rope climb
6 burpee box jump overs (24in)
1 15ft. rope climb

Masters 35+
5 rounds – each athlete
1 15ft. legless rope climb
6 burpee box jump overs (24in)
1 15ft. rope climb

Intermediate
5 rounds – each athlete
1 15ft. legless rope climb
6 burpee box jump overs (24in)
1 15ft. rope climb

Scaled
5 rounds – each athlete
1 15ft. rope climb
6 burpee box step overs (24in)

Team Cycle

Location: National Hockey Center
Points Available: 200 points
Time cap: 10 min

Pro
3 rounds per athlete (waterfall start)
30 calories assault bike
15 shoulder-to-overhead (155lbs)

ASRX
3 rounds per athlete (waterfall start)
30 calories assault bike
15 shoulder-to-overhead (135lbs)

Masters 35+
3 rounds per athlete (waterfall start)
25 calories assault bike
12 shoulder-to-overhead (115lbs)

Intermediate
3 rounds per athlete (waterfall start)
30 calories assault bike
15 shoulder-to-overhead (115lbs)

Scaled
3 rounds per athlete (waterfall start)
25 calories assault bike
12 shoulder-to-overhead (95lbs)

Swim Run

Location: Lake George
Points Available: 200 points

All Divisions
400m swim
then
2500m run

2014 Final 2.0

Location: National Hockey Center
Points Available: 200 points
Time cap: 6 min

Pro
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 275lbs
Athlete 2: 255lbs
Athlete 3: 235lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

ASRX
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 255lbs
Athlete 2: 235lbs
Athlete 3: 215lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Masters 35+
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 225lbs
Athlete 2: 205lbs
Athlete 3: 185lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Intermediate
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 225lbs
Athlete 2: 205lbs
Athlete 3: 185lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Scaled
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 165lbs
Athlete 2: 145lbs
Athlete 3: 125lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Muscle-ups & Cleans

Location: Halenbeck Fieldhouse
Points Available: 200 points each
Time cap: 7 minutes

Pro
Athlete 1
12 ring muscle-ups
15 sand bag cleans (150lbs)

Athlete 2
15 ring muscle-ups
15 sand bag cleans (150lbs)

Athlete 3
18 ring muscle-ups
15 sand bag cleans (150lbs)

ASRX
Athlete 1
12 ring muscle-ups
15 sand bag cleans (150lbs)

Athlete 2
15 ring muscle-ups
15 sand bag cleans (150lbs)

Athlete 3
18 ring muscle-ups
15 sand bag cleans (150lbs)

Masters 35+
Athlete 1
30 pull-ups
12 sand bag cleans (150lbs)

Athlete 2
18 chest-to-bar pull-ups
12 sand bag cleans (150lbs)

Athlete 3
6 ring muscle-ups
12 sand bag cleans (150lbs)

Intermediate
Athlete 1
36 pull-ups
12 sand bag cleans (150lbs)

Athlete 2
24 chest-to-bar pull-ups
12 sand bag cleans (150lbs)

Athlete 3
6 ring muscle-ups
12 sand bag cleans (150lbs)

Scaled
Athlete 1
12 pull-ups
12 sand bag cleans (125lbs)

Athlete 2
15 pull-ups
12 sand bag cleans (125lbs)

Athlete 3
18 pull-ups
12 sand bag cleans (125lbs)

Deadman Walking

Location: National Hockey Center
Points Available: 200 points
Time Cap: 12 minutes

Pro
5 rounds for time
20 partner deadlifts (495lbs)
20ft handstand walk*
20 strict deficit handstand push-ups (3in)
20ft handstand walk*

*all handstand walks must be unbroken for the 20ft; ALL ATHLETES must complete the 20ft

ASRX
5 rounds for time
20 partner deadlifts (495lbs)
20ft handstand walk*
20 strict handstand push-ups
20ft handstand walk*

*all handstand walks must be unbroken for the 20ft; ALL ATHLETES must complete the 20ft

Masters 35+
5 rounds for time
20 partner deadlifts (445lbs)
20ft handstand walk*
20 handstand push-ups
20ft handstand walk*

*10ft of the handstand walk must be completed at a time; 2 out of 3 athletes must complete the walk

Intermediate
5 rounds for time
20 partner deadlifts (445lbs)
20ft handstand walk*
20 handstand push-ups
20ft handstand walk*

*10ft of the handstand walk must be completed at a time; 2 out of 3 athletes must complete the walk

Scaled
5 rounds for time
20 partner deadlifts (405lbs)
20ft handstand walk*
15 handstand push-ups
20ft handstand walk*

*10ft of the handstand walk must be completed at a time; 1 out of 3 athletes must complete the walk

Squat Run Chipper

Location: Husky Stadium
Points Available: 200 points
Time cap: 18 min

Pro
80 sandbag squats (150lbs)
400m sandbag bear carry (150lbs)
60 sandbag squats (150lbs)
400m sandbag bear carry (150lbs)
40 sandbag squats (150lbs)
400m sandbag bear carry (150lbs)
20 sandbag squats (150lbs)

ASRX
80 sandbag squats (150lbs)
400m sandbag run (150lbs)
60 sandbag squats (150lbs)
400m sandbag run (150lbs)
40 sandbag squats (150lbs)
400m sandbag run (150lbs)
20 sandbag squats (150lbs)

Masters 35+
80 sandbag squats (125lbs)
400m sandbag run (125lbs)
60 sandbag squats (125lbs)
400m sandbag run (125lbs)
40 sandbag squats (125lbs)
400m sandbag run (125lbs)
20 sandbag squats (125lbs)

Intermediate
80 sandbag squats (125lbs)
400m sandbag run (125lbs)
60 sandbag squats (125lbs)
400m sandbag run (125lbs)
40 sandbag squats (125lbs)
400m sandbag run (125lbs)
20 sandbag squats (125lbs)

Scaled
70 sandbag squats (125lbs)
400m sandbag run (125lbs)
50 sandbag squats (125lbs)
400m sandbag run (125lbs)
30 sandbag squats (125lbs)
400m sandbag run (125lbs)
10 sandbag squats (125lbs)

Team Cycle

Location: National Hockey Center
Points Available: 200 points
Time cap: 10 min

Pro
3 rounds per athlete (waterfall start)
20 calories assault bike
15 shoulder-to-overhead (105lbs)

ASRX
3 rounds per athlete (waterfall start)
20 calories assault bike
15 shoulder-to-overhead (95lbs)

Masters 35+
3 rounds per athlete (waterfall start)
15 calories assault bike
12 shoulder-to-overhead (85lbs)

Intermediate
3 rounds per athlete (waterfall start)
20 calories assault bike
15 shoulder-to-overhead (85lbs)

Scaled
3 rounds per athlete (waterfall start)
15 calories assault bike
12 shoulder-to-overhead (65lbs)

Line Change

Location: Halenbeck Fieldhouse
Points Available: 200 points
Time cap: 12 min

Pro
5 rounds – each athlete
1 15ft. legless rope climb
6 burpee box jump overs (20in)
1 15ft. rope climb

ASRX
5 rounds – each athlete
1 15ft. rope climb
6 burpee box jump overs (20in)
1 15ft. rope climb

Masters 35+
5 rounds – each athlete
1 15ft. rope climb
6 burpee box jump overs (20in)
1 15ft. rope climb

Intermediate
5 rounds – each athlete
1 15ft. rope climb
6 burpee box jump overs (20in)
1 15ft. rope climb

Scaled
5 rounds – each athlete
1 15ft. rope climb
6 burpee box step overs (20in)

Swim Run

Location: Lake George
Points Available: 200 points

All Divisions
400m swim
then
2500m run

Muscle-ups & Cleans

Location: Halenbeck Fieldhouse
Points Available: 200 points each
Time cap: 7 min

Pro
Athlete 1
8 ring muscle-ups
15 sand bag cleans (100lbs)

Athlete 2
10 ring muscle-ups
15 sand bag cleans (100lbs)

Athlete 3
12 ring muscle-ups
15 sand bag cleans (100lbs)

ASRX
Athlete 1
6 ring muscle-ups
15 sand bag cleans (100lbs)

Athlete 2
8 ring muscle-ups
15 sand bag cleans (100lbs)

Athlete 3
10 ring muscle-ups
15 sand bag cleans (100lbs)

Masters 35+
Athlete 1
20 pull-ups
12 sand bag cleans (100lbs)

Athlete 2
12 chest-to-bar pull-ups
12 sand bag cleans (100lbs)

Athlete 3
3 ring muscle-ups
12 sand bag cleans (100lbs)

Intermediate
Athlete 1
24 pull-ups
12 sand bag cleans (100lbs)

Athlete 2
18 chest-to-bar pull-ups
12 sand bag cleans (100lbs)

Athlete 3
3 ring muscle-ups
12 sand bag cleans (100lbs)

Scaled
Athlete 1
8 pull-ups
12 sand bag cleans (75lbs)

Athlete 2
10 pull-ups
12 sand bag cleans (75lbs)

Athlete 3
12 pull-ups
12 sand bag cleans (75lbs)

2014 Final 2.0

Location: National Hockey Center
Points Available: 200 points
Time cap: 6 min

Pro
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 185lbs
Athlete 2: 175lbs
Athlete 3: 165lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

ASRX
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 165lbs
Athlete 2: 155lbs
Athlete 3: 145lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Masters 35+
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 145lbs
Athlete 2: 135lbs
Athlete 3: 125lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Intermediate
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 145lbs
Athlete 2: 135lbs
Athlete 3: 125lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Scaled
7-5-3-2-1
Front Rack Hold + Front Squat
Athlete 1: 115lbs
Athlete 2: 105lbs
Athlete 3: 95lbs

Each athlete will complete 7-5-3-2-1 reps of front squats while their teammates remain in a front rack hold with their weight. For example: Athlete 1 front squats 7 reps while Athlete 2 and Athlete 3 hold their weights in a front rack. Then Athlete 2 completes 7 reps while Athlete 1 and Athlete 3 hold their weight in a front rack, and so on. Squat reps will only count as long as all other athletes have the weight in a front rack hold.

Squat Run Chipper

Location: Husky Stadium
Points Available: 200 points
Time cap: 18 min

Pro
80 sandbag squats (100lbs)
400m sandbag bear carry (100lbs)
60 sandbag squats (100lbs)
400m sandbag bear carry (100lbs)
40 sandbag squats (100lbs)
400m sandbag bear carry (100lbs)
20 sandbag squats (100lbs)

ASRX
80 sandbag squats (100lbs)
400m sandbag run (100lbs)
60 sandbag squats (100lbs)
400m sandbag run (100lbs)
40 sandbag squats (100lbs)
400m sandbag run (100lbs)
20 sandbag squats (100lbs)

Masters 35+
80 sandbag squats (75lbs)
400m sandbag run (75lbs)
60 sandbag squats (75lbs)
400m sandbag run (75lbs)
40 sandbag squats (75lbs)
400m sandbag run (75lbs)
20 sandbag squats (75lbs)

Intermediate
80 sandbag squats (75lbs)
400m sandbag run (75lbs)
60 sandbag squats (75lbs)
400m sandbag run (75lbs)
40 sandbag squats (75lbs)
400m sandbag run (75lbs)
20 sandbag squats (75lbs)

Scaled
70 sandbag squats (75lbs)
400m sandbag run (75lbs)
50 sandbag squats (75lbs)
400m sandbag run (75lbs)
30 sandbag squats (75lbs)
400m sandbag run (75lbs)
10 sandbag squats (75lbs)

Deadman Walking

Location: National Hockey Center
Points Available: 200 points
Time Cap: 12 minutes

Pro
5 rounds for time
20 partner deadlifts (325lbs)
20ft handstand walk*
15 strict deficit handstand push-ups (1.5in)
20ft handstand walk*

*all handstand walks must be unbroken for the 20ft; ALL ATHLETES must complete the 20ft

ASRX
5 rounds for time
20 partner deadlifts (325lbs)
20ft handstand walk*
15 strict handstand push-ups
20ft handstand walk*

*all handstand walks must be unbroken for the 20ft; ALL ATHLETES must complete the 20ft

Masters 35+
5 rounds for time
20 partner deadlifts (305lbs)
20ft handstand walk*
15 handstand push-ups
20ft handstand walk*

*10ft of the handstand walk must be completed at a time; 2 out of 3 athletes must complete the walk

Intermediate
5 rounds for time
20 partner deadlifts (305lbs)
20ft handstand walk*
15 handstand push-ups
20ft handstand walk*

*10ft of the handstand walk must be completed at a time; 2 out of 3 athletes must complete the walk

Scaled
5 rounds for time
20 partner deadlifts (265lbs)
20ft handstand walk*
10 handstand push-ups
20ft handstand walk*

*10ft of the handstand walk must be completed at a time; 1 out of 3 athletes must complete the walk