Thursday, September 6th

Swim Row Run

SWIM ROW RUN

Location: Undisclosed
Points Available: 100 points
Time cap: 90 min

WOMEN
800m Swim
4000m Row
5000m Run

MEN
800m Swim
5000m Row
5000m Run

Everest

EVEREST

Location:Undisclosed
Points Available: 100 points
Time cap: 15 min

TBA

Friday, September 7th

Obstacle Course Tournament

OBSTACLE COURSE TOURNAMENT

Location: Husky Stadium
Points Available: 100 points
Time cap: 5 min

2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sled Push Down and Back
Over Under Walls
Balance Beam
Ring Traverse
2-15 ft. Rope Climb

Time Cap 5 Minutes

Athletes will race against each other head-to-head in a 3-round bracketed tournament.

Athletes will race against each other in heats of 10. The first round will have 4 heats, with the top 20 finishers from round 1 will moving on to the next round.

The second round will have 2 heats, with the top 10 fastest time moving on to the final.

Ten athletes will race in the final round.

Places 1-10 will be awarded to the athletes in the final round, ranked by their finishing order. Places 11-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

2013 Thruster Run 2.0

2013 THRUSTER RUN 2.0

Location: National Hockey Center
Points Available: 100 points
Time cap: 10 min

WOMEN
18 thrusters (95lbs)
200m assault run
15 thrusters (95lbs)
200m assault run
12 thrusters (95lbs)
200m assault run
9 thrusters (95lbs)
200m assault run
6 thrusters (95lbs)
200m assault run
3 thrusters (95lbs)

MEN
18 thrusters (135lbs)
200m assault run
15 thrusters (135lbs)
200m assault run
12 thrusters (135lbs)
200m assault run
9 thrusters (135lbs)
200m assault run
6 thrusters (135lbs)
200m assault run
3 thrusters (135lbs)

Saturday, September 8th

Snatch

SNATCH

Location: National Hockey Center
Points Available: 100 points
Time cap: 6 min

1 rep max snatch

On The Rope

ON THE ROPE

Location: National Hockey Center
Points Available: 100 points
Time cap: 13 min

WOMEN
4 Rounds For Time
10 Bar Muscle Ups
40 Drag Rope Double Unders
16 Alternating Dumbbell Squat Snatches (50lbs.)

MEN

4 Rounds For Time
10 Bar Muscle Ups
40 Drag Rope Double Unders
16 Alternating Dumbbell Squat Snatches (70lbs.)

Athletes will be provided a jump rope by RX Smart Gear. Athletes will not get their rope until they take the floor.

Small: 8ft.
Medium:  8.5ft
Large: 9ft.

Sunday, September 9th

Drag Race

DRAG RACE

Location: Husky Stadium
Points Available: 100 points
Time cap: 6 minutes

WOMEN
200 Yard Wreck Drag 200lbs.

Athletes will be given two 100 lbs Wreck Bags to drag. They will complete the event in 50 yard increments.

MEN
300 Yard Wreck Drag 200lbs.

Athletes will be given two 100lbs Wreck Bags to drag. They will complete the event in 50 yard increments.

3/3/1

3/3/1

Location: Halenbeck Fieldhouse
Points Available: 100 points
Time cap: 12 minutes

Men
3 Rounds
3 mins on–1 min off
Calorie Bike (22cals)
20 Toes-to-bar
then
60 Shoulder-to-overhead (140 Axel Bar)

Women
3 Rounds
3 mins on–1 min off
Calorie Bike (18 cals)
20 Toes-to-bar
then
60 Shoulder-to-overhead (100lbs Axel Bar)

Double Feature I & II

DOUBLE FEATURE I & II

Location: Halenbeck Hall
Points Available: 100 points each
Time cap: 5 minutes each

WOMEN
Double Feature I
40ft. Handstand Walk
20 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Right-arm dumbbell overhead lunge
20 Dumbbell Hang Squat Cleans
40ft. Left-arm dumbbell overhead lunge

Dumbbells 50lbs

Time Cap 5 minutes

MEN
Double Feature I
40ft. Handstand Walk
20 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Right-arm dumbbell overhead lunge
20 Dumbbell Hang Squat Cleans
40ft. Left-arm dumbbell overhead lunge

Dumbbells 70lbs

Time Cap 5 minutes

Friday, September 7th

On The Rope

ON THE ROPE

Location: Halenbeck Hall
Points Available: 100 points
Time cap: 13 min

Masters 35–39
WOMEN
4 Rounds For Time
6 Bar Muscle Ups
40 Drag Rope Double Unders
12 Alternating Dumbbell Squat Snatches (50lbs.)

MEN

4 Rounds For Time
8 Bar Muscle Ups
40 Drag Rope Double Unders
12 Alternating Dumbbell Squat Snatches (70lbs.)

Athletes will be provided a jump rope by RX Smart Gear. Athletes will not get their rope until they take the floor.

Small: 8ft.
Medium:  8.5ft
Large: 9ft.

Masters 40–44
WOMEN
4 Rounds For Time
4 Bar Muscle Ups
40 Drag Rope Double Unders
16 Alternating Dumbbell Snatches (50lbs.)

MEN

4 Rounds For Time
6 Bar Muscle Ups
40 Drag Rope Double Unders
16 Alternating Dumbbell Snatches (70lbs.)

Athletes will be provided a jump rope by RX Smart Gear. Athletes will not get their rope until they take the floor.

Small: 8ft.
Medium:  8.5ft
Large: 9ft.

Masters 45–49
WOMEN
4 Rounds For Time
4 Bar Muscle Ups
40 Drag Rope Double Unders
16 Alternating Dumbbell Snatches (50lbs.)

MEN

4 Rounds For Time
6 Bar Muscle Ups
40 Drag Rope Double Unders
16 Alternating Dumbbell Snatches (70lbs.)

Athletes will be provided a jump rope by RX Smart Gear. Athletes will not get their rope until they take the floor.

Small: 8ft.
Medium:  8.5ft
Large: 9ft.

Masters 50–54
WOMEN
2 Rounds
9 Chest-to-bar Pull Up
30 Drag Rope Double Unders
16 Alternating Dumbbell Snatches (35lbs.)
then
2 Rounds
3 Bar Muscle Ups
30 Drag Rope Double Unders
16 Alternating Dumbbell Snatches (35lbs.)

MEN
2 Rounds
12 Chest-to-bar Pull Up
30 Drag Rope Double Unders
16 Alternating Dumbbell Snatches (50lbs.)
then
2 Rounds
4 Bar Muscle Ups
30 Drag Rope Double Unders
16 Alternating Dumbbell Snatches (50lbs.)

Athletes will be provided a jump rope by RX Smart Gear. Athletes will not get their rope until they take the floor.

Small: 8ft.
Medium:  8.5ft
Large: 9ft.

Masters 55+
WOMEN
2 Rounds
9 Chest-to-bar Pull Up
30 Drag Rope Double Unders
12 Alternating Dumbbell Snatches (35lbs.)
then
2 Rounds
3 Bar Muscle Ups
30 Drag Rope Double Unders
12 Alternating Dumbbell Snatches (35lbs.)

MEN
2 Rounds
12 Chest-to-bar Pull Up
30 Drag Rope Double Unders
12 Alternating Dumbbell Snatches (50lbs.)
then
2 Rounds
4 Bar Muscle Ups
30 Drag Rope Double Unders
12 Alternating Dumbbell Snatches (50lbs.)

Athletes will be provided a jump rope by RX Smart Gear. Athletes will not get their rope until they take the floor.

Small: 8ft.
Medium:  8.5ft
Large: 9ft.

2013 Thruster Run 2.0

2013 THRUSTER RUN 2.0

Location: National Hockey Center
Points Available: 100 points
Time cap: 10 min

Masters 35–39
WOMEN
18 thrusters (85lbs)
200m assault run
15 thrusters (85lbs)
200m assault run
12 thrusters (85lbs)
200m assault run
9 thrusters (85lbs)
200m assault run
6 thrusters (85lbs)
200m assault run
3 thrusters (85lbs)

MEN
18 thrusters (125lbs)
200m assault run
15 thrusters (125lbs)
200m assault run
12 thrusters (125lbs)
200m assault run
9 thrusters (125lbs)
200m assault run
6 thrusters (125lbs)
200m assault run
3 thrusters (125lbs)

Masters 40–44
WOMEN
18 thrusters (75lbs)
150m assault run
15 thrusters (75lbs)
150m assault run
12 thrusters (75lbs)
150m assault run
9 thrusters (75lbs)
150m assault run
6 thrusters (75lbs)
150m assault run
3 thrusters (75lbs)

MEN
18 thrusters (115lbs)
150m assault run
15 thrusters (115lbs)
150m assault run
12 thrusters (115lbs)
150m assault run
9 thrusters (115lbs)
150m assault run
6 thrusters (115lbs)
150m assault run
3 thrusters (115lbs)

Masters 45–49
WOMEN
18 thrusters (75lbs)
150m assault run
15 thrusters (75lbs)
150m assault run
12 thrusters (75lbs)
150m assault run
9 thrusters (75lbs)
150m assault run
6 thrusters (75lbs)
150m assault run
3 thrusters (75lbs)

MEN
18 thrusters (115lbs)
150m assault run
15 thrusters (115lbs)
150m assault run
12 thrusters (115lbs)
150m assault run
9 thrusters (115lbs)
150m assault run
6 thrusters (115lbs)
150m assault run
3 thrusters (115lbs)

Masters 50–54
WOMEN
18 thrusters (65lbs)
125m assault run
15 thrusters (65lbs)
125m assault run
12 thrusters (65lbs)
125m assault run
9 thrusters (65lbs)
125m assault run
6 thrusters (65lbs)
125m assault run
3 thrusters (65lbs)

MEN
18 thrusters (95lbs)
125m assault run
15 thrusters (95lbs)
125m assault run
12 thrusters (95lbs)
125m assault run
9 thrusters (95lbs)
125m assault run
6 thrusters (95lbs)
125m assault run
3 thrusters (95lbs)

Masters 55+
WOMEN
18 thrusters (65lbs)
125m assault run
15 thrusters (65lbs)
125m assault run
12 thrusters (65lbs)
125m assault run
9 thrusters (65lbs)
125m assault run
6 thrusters (65lbs)
125m assault run
3 thrusters (65lbs)

MEN
18 thrusters (95lbs)
125m assault run
15 thrusters (95lbs)
125m assault run
12 thrusters (95lbs)
125m assault run
9 thrusters (95lbs)
125m assault run
6 thrusters (95lbs)
125m assault run
3 thrusters (95lbs)

Saturday, September 8th

2014 5k Run

2014 5k Run

Location: Campus
Points Available: 100 points
Time cap: 60 min

Masters 35–39
5,000m run

Masters 40–44
5,000m run

Masters 45–49
5,000m run

Masters 50–54
5,000m run

Masters 55+
5,000m run

Max Lift

MAX LIFT

Location: National Hockey Center
Points Available: 100 points
Time cap: 6 min

Masters 35–39
1 rep max snatch

Masters 40–44
1 rep max snatch

Masters 45–49
1 rep max snatch

Masters 50–54
1 rep max clean

Masters 55+
1 rep max clean

Obstacle Course & Drag Race

OBSTACLE COURSE & DRAG RACE

Location: Husky Stadium
Points Available: 100 points each
Time cap: 8 min each

Masters 35–39
WOMEN
OBSTACLE COURSE
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
20-20in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
2-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

MEN
OBSTACLE COURSE
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
20-24in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
2-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

Masters 40–44
WOMEN
OBSTACLE COURSE
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
16-20in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

MEN
OBSTACLE COURSE
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
16-24in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

Masters 45–49
WOMEN
OBSTACLE COURSE
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
16-20in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

MEN
OBSTACLE COURSE
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
16-24in. Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

Masters 50–54
WOMEN
OBSTACLE COURSE
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
12-20in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

MEN
OBSTACLE COURSE
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
12-24in. Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

Masters 55+
WOMEN
OBSTACLE COURSE
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
12-20in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

MEN
OBSTACLE COURSE
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
12-24in. Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

Sunday, September 9th

3/3/1

3/3/1

Location: Halenbeck Fieldhouse
Points Available: 100 points
Time cap: 11 min

Masters 35–39

Men
3 Rounds
3 mins on–1 min off
Calorie Bike (22 cals)
20 Toes-to-bar
then
60 Shoulder-to-overhead (130lbs Axel Bar)

Women
3 Rounds
3 mins on–1 min off
Calorie Bike (18 cals)
20 Toes-to-bar
then
60 Shoulder-to-overhead (90lbs Axel Bar)

Masters 40–44

Men
3 Rounds
3 mins on–1 min off
Calorie Bike (18 cals)
18 Toes-to-bar
then
60 Shoulder-to-overhead (120lbs Axel Bar)

Women
3 Rounds
3 mins on–1 min off
Calorie Bike (15 cals)
18 Toes-to-bar
then
60 Shoulder-to-overhead (80lbs Axel Bar)

Masters 45–49

Men
3 Rounds
3 mins on–1 min off
Calorie Bike (18 cals)
18 Toes-to-bar
then
60 Shoulder-to-overhead (120lbs Axel Bar)

Women
3 Rounds
3 mins on–1 min off
Calorie Bike (15 cals)
18 Toes-to-bar
then
60 Shoulder-to-overhead (80lbs Axel Bar)

Masters 50–54

Men
3 Rounds
3 mins on–1 min off
Calorie Bike (15 cals)
15 Toes-to-bar
then
60 Shoulder-to-overhead (100lbs Axel Bar)

Women
3 Rounds
3 mins on–1 min off
Calorie Bike (12 cals)
15 Toes-to-bar
then
60 Shoulder-to-overhead (70lbs Axel Bar)

Masters 55+

Men
3 Rounds
3 mins on–1 min off
Calorie Bike (15 cals)
15 Toes-to-bar
then
60 Shoulder-to-overhead (100 Axel Bar)

Women
3 Rounds
3 mins on–1 min off
Calorie Bike (12 cals)
15 Toes-to-bar
then
60 Shoulder-to-overhead (70lbs Axel Bar)

Double Feature I & II

DOUBLE FEATURE I & II

Location: Halenbeck Hall
Points Available: 100 points each
Time cap: 5 minutes each

DOUBLE FEATURE I & II

Location: Halenbeck Hall
Points Available: 100 points each
Time cap: 5 minutes each

Masters 35–39
WOMEN
Double Feature I
40ft. Handstand Walk
16 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell lunge
20 Dumbbell Hang Squat Cleans
40ft. Front rack dumbbell  lunge

Dumbbells 50lbs

Time Cap 5 minutes

MEN
Double Feature I
40ft. Handstand Walk
20 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell  lunge
20 Dumbbell Hang Squat Cleans
40ft. Front rack dumbbell  lunge

Dumbbells 70lbs

Time Cap 5 minutes

Masters 40–44
WOMEN
Double Feature I
40ft. Handstand Walk
12 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell lunge
20 Dumbbell Hang Squat Cleans
40ft. Front rack dumbbell  lunge

Dumbbells 35lbs

Time Cap 5 minutes

MEN
Double Feature I
40ft. Handstand Walk
16 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell  lunge
20 Dumbbell Hang Squat Cleans
40ft. Front rack dumbbell  lunge

Dumbbells 50lbs

Time Cap 5 minutes

Masters 45–49
WOMEN
Double Feature I
40ft. Handstand Walk
12 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell lunge
20 Dumbbell Hang Squat Cleans
40ft. Front rack dumbbell  lunge

Dumbbells 35lbs

Time Cap 5 minutes

MEN
Double Feature I
40ft. Handstand Walk
16 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell  lunge
20 Dumbbell Hang Squat Cleans
40ft. Front rack dumbbell  lunge

Dumbbells 50lbs

Time Cap 5 minutes

Masters 50–54
WOMEN
Double Feature I
20ft. Handstand Walk
20 Chest To Ring Pull Ups
20ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell lunge
20 Dumbbell Front Squats
40ft. Front rack dumbbell  lunge

Dumbbells 35lbs

Time Cap 5 minutes

MEN
Double Feature I
20ft. Handstand Walk
20 Chest To Ring Pull Ups
20ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell  lunge
20 Dumbbell Front Squats
40ft. Front rack dumbbell  lunge

Dumbbells 50lbs

Time Cap 5 minutes

Masters 55+
WOMEN
Double Feature I
20ft. Handstand Walk
20 Chest To Ring Pull Ups
20ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
20ft. Front rack dumbbell lunge
20 Dumbbell Front Squats
20ft. Front rack dumbbell  lunge

Dumbbells 35lbs

Time Cap 5 minutes

MEN
Double Feature I
20ft. Handstand Walk
20 Chest To Ring Pull Ups
20ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell  lunge
20 Dumbbell Front Squats
40ft. Front rack dumbbell  lunge

Dumbbells 50lbs

Time Cap 5 minutes

Friday, September 7th

On The Rope

ON THE ROPE

Location: Halenbeck Hall
Points Available: 100 points
Time cap: 13 min

Teen 14–15
WOMEN
4 Rounds For Time
4 Bar Muscle Ups
40 Drag Rope Double Unders
16 Alternating Dumbbell Squat Snatches (35lbs.)

MEN

4 Rounds For Time
6 Bar Muscle Ups
40 Drag Rope Double Unders
16 Alternating Dumbbell Squat Snatches (50lbs.)

Athletes will be provided a jump rope by RX Smart Gear. Athletes will not get their rope until they take the floor.

Small: 8ft.
Medium:  8.5ft
Large: 9ft.

Teen 16–18
WOMEN
4 Rounds For Time
6 Bar Muscle Ups
40 Drag Rope Double Unders
12 Alternating Dumbbell Squat Snatches (35lbs.)

MEN

4 Rounds For Time
8 Bar Muscle Ups
40 Drag Rope Double Unders
12 Alternating Dumbbell Squat Snatches (50lbs.)

Athletes will be provided a jump rope by RX Smart Gear. Athletes will not get their rope until they take the floor.

Small: 8ft.
Medium:  8.5ft
Large: 9ft.

2013 Thruster Run 2.0

2013 THRUSTER RUN 2.0

Location: National Hockey Center
Points Available: 100 points
Time cap: 10 min

Teen 14–15
WOMEN
18 thrusters (65lbs)
125m assault run
15 thrusters (65lbs)
125m assault run
12 thrusters (65lbs)
125m assault run
9 thrusters (65lbs)
125m assault run
6 thrusters (65lbs)
125m assault run
3 thrusters (65lbs)

MEN
18 thrusters (95lbs)
125m assault run
15 thrusters (95lbs)
125m assault run
12 thrusters (95lbs)
125m assault run
9 thrusters (95lbs)
125m assault run
6 thrusters (95lbs)
125m assault run
3 thrusters (95lbs)

Teen 16–18
WOMEN
18 thrusters (75lbs)
150m assault run
15 thrusters (75lbs)
150m assault run
12 thrusters (75lbs)
150m assault run
9 thrusters (75lbs)
150m assault run
6 thrusters (75lbs)
150m assault run
3 thrusters (75lbs)

MEN
18 thrusters (115lbs)
150m assault run
15 thrusters (115lbs)
150m assault run
12 thrusters (115lbs)
150m assault run
9 thrusters (115lbs)
150m assault run
6 thrusters (115lbs)
150m assault run
3 thrusters (115lbs)

Saturday, September 8th

2014 5k Run

2014 5k Run

Location: Campus
Points Available: 100 points
Time cap: 60 min

Teen 14–15
5,000m run

Teen 16–18
5,000m run

Max Lift

MAX LIFT

Location: National Hockey Center
Points Available: 100 points
Time cap: 6 min

Teen 14–15
1 rep max clean

Teen 16–18
1 rep max snatch

Obstacle Course & Drag Race

OBSTACLE COURSE & DRAG RACE

Location: Husky Stadium
Points Available: 100 points each
Time cap: 8 min each

Teen 14–15
WOMEN
OBSTACLE COURSE
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
12-20in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

MEN
OBSTACLE COURSE
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
12-20in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

Teen 16–18
WOMEN
OBSTACLE COURSE
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
16-20in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

MEN
OBSTACLE COURSE
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
16-24in Burpee Box Jump Overs
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Time Cap 8 minutes

5 minute reset

DRAG RACE
100 Yard Sprint to finish
100 Yards Sled Pull
100 Yard Sprint to finish

Sunday, September 9th

3/3/1

3/3/1

Location: Halenbeck Fieldhouse
Points Available: 100 points
Time cap: 11 min

Teen 14–15

Men
3 Rounds
3 mins on–1 min off
Calorie Bike (15 cals)
15 Toes-to-bar
then
60 Shoulder-to-overhead (100lbs Axel Bar)

Women
3 Rounds
3 mins on–1 min off
Calorie Bike (12 cals)
15 Toes-to-bar
then
60 Shoulder-to-overhead (70lbs Axel Bar)

Teen 16–18

Men
3 Rounds
3 mins on–1 min off
Calorie Bike (18 cals)
18 Toes-to-bar
then
60 Shoulder-to-overhead (120lbs Axel Bar)

Women
3 Rounds
3 mins on–1 min off
Calorie Bike (15 cals)
18 Toes-to-bar
then
60 Shoulder-to-overhead (80lbs Axel Bar)

Double Feature I & II

DOUBLE FEATURE I & II

Location: Halenbeck Hall
Points Available: 100 points each
Time cap: 5 minutes each

Teen 14–15
WOMEN
Double Feature I
40ft. Handstand Walk
18 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell lunge
20 Dumbbell Front Squat
40ft. Front rack dumbbell  lunge

Dumbbells 35lbs

Time Cap 5 minutes

MEN
Double Feature I
40ft. Handstand Walk
12 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell  lunge
20 Dumbbell Front Squat
40ft. Front rack dumbbell  lunge

Dumbbells 50lbs

Time Cap 5 minutes

Teen 16–18
WOMEN
Double Feature I
40ft. Handstand Walk
12 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell lunge
20 Dumbbell Hang Squat Cleans
40ft. Front rack dumbbell  lunge

Dumbbells 35lbs

Time Cap 5 minutes

MEN
Double Feature I
40ft. Handstand Walk
16 Ring Muscle Ups
40ft. Handstand Walk

Time Cap 5 minutes

1 Minute Reset

Double Feature II
40ft. Front rack dumbbell  lunge
20 Dumbbell Hang Squat Cleans
40ft. Front rack dumbbell  lunge

Dumbbells 50lbs

Time Cap 5 minutes

Friday, September 7th

Heavy Assault

HEAVY ASSAULT

Location: National Hockey Center
Points Available: 100 points each
Time cap: 10 min each; 2 min reset

Men
300m assault run
30 shoulder-to-overhead (185lbs)
300m assault run
20 shoulder-to-overhead (185lbs)
300m assault run
10 shoudler-to-overhead (185lbs)

Women
300m assault run
30 shoulder-to-overhead (125lbs)
300m assault run
20 shoulder-to-overhead (125lbs)
300m assault run
10 shoudler-to-overhead (125lbs)

Hang On & Synchro Snake

HANG ON & SYNCHRO SNAKE

Location: Halenbeck Fieldhouse
Points Available: 200 points each
Time cap: 6 min, 1 min reset, 16 min

Hang On
50 M/F synchro bar muscle ups
6 minute time cap

1 minute reset

Synchro Snake
4 rounds for time:
20 synchro toes to bar (m/f  pairs)
15 synchro burpess over wreckbag python (all four athletes)
10 synchro wreckbag python squats 340lbs.
16 minute time cap

Saturday, September 8th

2014 5k Run

2014 5k Run

Location: Campus
Points Available: 200 points
Time cap: 60 min

5,000m Run

All athletes will run 5,000 meters. Each athletes time will compile to create a team time.

Clean

CLEAN

Location: National Hockey Center
Points Available: 100 points each
Time cap: 6 min each; 2 min reset

WOMEN
1 rep max clean

Both athletes will have a combined 6 minutes to establish a 1 rep max clean. Scored as the sum of the heaviest lifts by the female members.

MEN
1 rep max clean

Both athletes will have a combined 6 minutes to establish a 1 rep max clean. Scored as the sum of the heaviest lifts by the male members.

Obstacle Course & Drag Race

Location: Husky Stadium
Points Available: 200 points each

Obstacle Course
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished.

12 Minute Time Cap

3 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

One male and one female athlete will pull the sled down to the 50 yard check point while one male athlete and one female are both performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed. Athletes may only change elements at the check points or start.

Time Cap 12 Minutes

Sunday, September 9th

The Replacement

The Replacement

Location: Husky Stadium
Points Available: 200 points
Time cap: 10 min

Workout description

In Male and Female Pairs
60 Foot Handstand Walk (Male 1)
60 Foot Handstand Walk (Female 1)
8 Synchronized Wreck Bag Squat Cleans (100/70)
120 Foot Synchronized Wreck Bag Lunges
8 Synchronized Wreck Bag Squat Cleans (100/70)
60 Foot Handstand Walk (Male 1)
60 Foot Handstand Walk (Female 1)

Tag Male 2 and Female 2, who will complete the same rep scheme.

 

 

 

In-Sync

IN-SYNC

Location: National Hockey Center
Points Available: 200 points
Time cap: 11 min

Calorie Row
50 Synchro Deadlifts (per pair)
30 Synchro Box Jumps (per pair)

M 445-lb. deadlift, 90 calories row, 30-in. box
F 295-lb. deadlift, 70 calories row, 24-in. box

This event begins with one male and one female rowing. Athletes can switch out the row as needed. Once both the females and males have reached their rowing requirement they will progress to the barbell. The team will then split into MM and FF pairs, and each pair will complete 50 synchronized deadlifts. Both barbell will move together.  The team will then complete 30 box jump-overs with each athlete jumping over his or her box and completing the rep before jumping back. The event ends when the team crosses the finish line.

Friday, September 7th

Heavy Assault

HEAVY ASSAULT

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

WOMEN
3 rounds per athlete (waterfall start)
200m assault run
9 shoulder-to-overhead (135lbs)

MEN
3 rounds per athlete (waterfall start)
200m assault run
9 shoulder-to-overhead (205lbs)

Obstacle Course & Drag Race

Location: Husky Stadium
Points Available: 200 points each

WOMEN
Obstacle Course
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
2-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished.

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag.

Time Cap 10 Minutes

MEN
Obstacle Course
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
2-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished.

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag.

Time Cap 10 Minutes

Saturday, September 8th

2014 5k Run

2014 5k Run

Location: Campus
Points Available: 200 points
Time cap: 60 min

WOMEN & MEN
5,000m Run

All athletes will run 5,000 meters. Each athletes time will compile to create a team time.

Clean

CLEAN

Location: National Hockey Center
Points Available: 200 points each
Time cap: 9 min each

WOMEN
1 rep max clean

All three athletes will have a combined 9 minutes to establish a 1 rep max clean. Scored as the sum of the heaviest lifts by the female members.

MEN
1 rep max clean

All three athletes will have a combined 9 minutes to establish a 1 rep max clean. Scored as the sum of the heaviest lifts by the female members.

Hang On & Synchro Snake

HANG ON & SYNCHRO SNAKE

Location: Halenbeck Fieldhouse
Points Available: 200 points each
Time cap: 5 min, 1 min reset 9 min

WOMEN
Hang On
60 ring muscle ups for time
5 minute time cap

1 minute reset

Synchro Snake
36 synchro toes to bar
18 wreckbag python squats 210lbs.
30 synchro toes to bar
18 wreckbag python squats 210lbs.
24 synchro toes to bar
18 wreckbag python squats 210lbs.
9 minute time cap

MEN
Hang On
70 ring muscle ups for time
5 minute time cap

1 minute reset

Synchro Snake
36 synchro toes to bar
18 wreckbag python squats 300lbs.
30 synchro toes to bar
18 wreckbag python squats 300lbs.
24 synchro toes to bar
18 wreckbag python squats 300lbs.
9 minute time cap

Sunday, September 9th

The Replacement

Location: Husky Stadium
Points Available: 200 points
Time cap: 10 min

Workout description

The Replacement 

60 Foot Handstand Walk
12 Wreck Bag Squat Cleans (100/70)
120 Foot Wreck Bag Lunges
12 Wreck Bag Squat Cleans (100/70)
60 Foot Handstand Walk

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

 

Dead Burpees & Row

Dead Burpees & Row

Location: National Hockey Center
Points Available: 200 points each
Time Cap: 9 min cap


MEN
Dead Burpees
40 Partner Deadlifts (465lbs)
30 Synchro Burpees
30 Partner Deadlifts (465lbs)
20 Synchro Burpees
20 Partner Deadlifts (465lbs)
10 Synchro Burpees
Time cap: 9 minutes

MEN
Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 


WOMEN
Dead Burpees

9 min cap
40 Partner Deadlifts (305lbs)
30 Synchro Burpees
30 Partner Deadlifts (305lbs)
20 Synchro Burpees
20 Partner Deadlifts (305lbs)
10 Synchro Burpees
Time cap: 9 minutes

WOMEN
Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 

Friday, September 7th

Heavy Assault

HEAVY ASSAULT

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

ASRX
3 rounds per athlete (waterfall start)
200m assault run
9 shoulder-to-overhead (185lbs)

Masters 35+
3 rounds per athlete (waterfall start)
180m assault run
9 shoulder-to-overhead (165lbs)

Intermediate
3 rounds per athlete (waterfall start)
180m assault run
9 shoulder-to-overhead (165lbs)

Scaled
3 rounds per athlete (waterfall start)
150m assault run
9 shoulder-to-overhead (135lbs)

Hang On & Synchro Snake

HANG ON & SYNCHRO SNAKE

Location: Halenbeck Fieldhouse
Points Available: 200 points each
Time cap: 5 min, 1 min reset, 9 min

ASRX
Hang On
60 ring muscle ups for time
5 minute time cap

1 minute reset

Synchro Snake
36 synchro toes to bar
12 wreckbag python squats 300lbs.
30 synchro toes to bar
12 wreckbag python squats 300lbs.
24 synchro toes to bar
12 wreckbag python squats 300lbs.
9 minute time cap

Masters 35+
Hang On
50 ring muscle ups for time
5 minute time cap

1 minute reset

Synchro Snake
30 synchro toes to bar
12 wreckbag python squats 270lbs.
24 synchro toes to bar
12 wreckbag python squats 270lbs.
18 synchro toes to bar
12 wreckbag python squats 270lbs.
9 minute time cap

Intermediate

Hang On
50 ring muscle ups for time
5 minute time cap

1 minute reset

Synchro Snake
30 synchro toes to bar
12 wreckbag python squats 270lbs.
24 synchro toes to bar
12 wreckbag python squats 270lbs.
18 synchro toes to bar
12 wreckbag python squats 270lbs.
9 minute time cap

Scaled
Hang On
40 chest to bar
20 ring muscle ups
5 minute time cap

1 minute reset

Synchro Snake
36 toes to bar
12 wreckbag python squats 240lbs.
30  toes to bar
12 wreckbag python squats 240lbs.
24 toes to bar
12 wreckbag python squats 240lbs.
9 minute time cap

Saturday, September 8th

2014 5k Run

2014 5k Run

Location: Campus
Points Available: 200 points
Time cap: 60 min

All Divisions
5,000m Run

All athletes will run 5,000 meters. Each athletes time will compile to create a team time.

Obstacle Course & Drag Race

OBSTACLE COURSE & DRAG RACE

Location: Husky Stadium
Points Available: 200 points each

ASRX
Obstacle Course
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
2-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished.

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag.

Time Cap 10 Minutes

Masters 35+
Obstacle Course
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished.

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag. If an athlete can not complete the ring traverse, they can choose to perform 15 burpee box step ups as a penalty before progressing forward. 

Intermediate
Obstacle Course
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished.

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag. If an athlete can not complete the ring traverse, they can choose to perform 15 burpee box step ups as a penalty before progressing forward. 

Scaled
Obstacle Course
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
1-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished. If an athlete can not complete the ring traverse, they can choose to perform 10 burpee box step ups as a penalty before progressing forward. 

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag.

Clean

CLEAN

Location: National Hockey Center
Points Available: 200 points each
Time cap: 9 min each

ALL DIVISIONS
1 rep max clean

All three athletes will have a combined 9 minutes to establish a 1 rep max clean. Scored as the sum of the heaviest lifts by the male members.

Sunday, September 9th

Dead Burpees & Row

DEAD BURPEES & ROW

Location: National Hockey Center
Points Available: 200 points each
Time Cap: 9 min cap

ASRX
Dead Burpees

40 Partner Deadlifts (445lbs)
30 Synchro Burpees
30 Partner Deadlifts (445lbs)
20 Synchro Burpees
20 Partner Deadlifts (445lbs)
10 Synchro Burpees
Time Cap: 9 min

Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 

Masters 35+
Dead Burpees
40 Partner Deadlifts (405lbs)
30 Synchro Burpees
30 Partner Deadlifts (405lbs)
20 Synchro Burpees
20 Partner Deadlifts (405lbs)
10 Synchro Burpees
Time Cap: 9 min

Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 

Intermediate
Dead Burpees

40 Partner Deadlifts (405lbs)
30 Synchro Burpees
30 Partner Deadlifts (405lbs)
20 Synchro Burpees
20 Partner Deadlifts (405lbs)
10 Synchro Burpees
Time Cap: 9 min

Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 

Scaled
Dead Burpees

40 Partner Deadlifts (365lbs)
30 Synchro Burpees
30 Partner Deadlifts (365lbs)
20 Synchro Burpees
20 Partner Deadlifts (365lbs)
10 Synchro Burpees
Time Cap: 9 min

Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 

The Replacement

THE REPLACEMENT

Location: Husky Stadium
Points Available: 200 points each
Time Cap: 10 min cap

ASRX

60 Foot Handstand Walk
8 Wreck Bag Squat Cleans (100)
120 Foot Wreck Bag Lunges
8 Wreck Bag Squat Cleans (100)
60 Foot Handstand Walk

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

Masters 35+

60 Foot Handstand Walk
12 Wreck Bag Squat Cleans (70)
120 Foot Wreck Bag Lunges
12 Wreck Bag Squat Cleans (70)
60 Foot Sprint

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

Intermediate

60 Foot Handstand Walk
12 Wreck Bag Squat Cleans (70)
120 Foot Wreck Bag Lunges
12 Wreck Bag Squat Cleans (70)
60 Foot Sprint

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

Scaled

60 Foot Bear Crawl
8 Wreck Bag Squat Cleans (70)
120 Foot Wreck Bag Lunges
8 Wreck Bag Squat Cleans (70)
60 Foot Bear Crawl

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

Friday, September 7th

Obstacle Course & Drag Race

OBSTACLE COURSE & DRAG RACE

Location: Husky Stadium
Points Available: 200 points each

ASRX
Obstacle Course
2-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished.

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag.

Time Cap 10 Minutes

Masters 35+
Obstacle Course
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished. If an athlete can not complete the ring traverse, they can choose to perform 15 burpee box step ups as a penalty before progressing forward. 

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag.

Intermediate
Obstacle Course
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
Ring Traverse
1-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished. If an athlete can not complete the ring traverse, they can choose to perform 15 burpee box step ups as a penalty before progressing forward. 

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag.

Scaled

Obstacle Course
1-15 ft. Rope Climb
Ring Traverse
Balance Beam
Over Under Walls
Sprint
Over Under Walls
Balance Beam
1-15 ft. Rope Climb

Obstacle course will be a relay event. Athlete one will work down the course competing each obstacle. Once finished, they will work backwards in reverse order. Athlete 2 will begin once athlete 1 finishes. The workout is complete once all three athletes have finished. If an athlete can not complete the ring traverse, they can choose to perform 10 burpee box step ups as a penalty before progressing forward. 

10 Minute Time Cap

5 minute reset

Drag Race
3 Rounds
100 Yard Partner Sled Pull & Wreck Drag

Sled & Wreck weights will not be announce prior to the event start.

Two athletes will pull the sled down to the 50 yard check point while one athlete is performing the wreck bag drag. Once all athletes have hit the 50 yard check point, they can work back. Once back round 1 is completed and the athletes will rotate. Each athlete is require to do one full round on the wreck bag drag.

Heavy Assault

HEAVY ASSAULT

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

ASRX
3 rounds per athlete (waterfall start)
200m assault run
9 shoulder-to-overhead (125lbs)

Masters 35+
3 rounds per athlete (waterfall start)
180m assault run
9 shoulder-to-overhead (105lbs)

Intermediate
3 rounds per athlete (waterfall start)
180m assault run
9 shoulder-to-overhead (105lbs)

Scaled
3 rounds per athlete (waterfall start)
150m assault run
9 shoulder-to-overhead (85lbs)

Saturday, September 8th

2014 5k Run

2014 5k Run

Location: Campus
Points Available: 200 points
Time cap: 60 min

All Divisions
5,000m Run

All athletes will run 5,000 meters. Each athletes time will compile to create a team time.

Hang On & Synchro Snake

HANG ON & SYNCHRO SNAKE

Location: Halenbeck Fieldhouse
Points Available: 200 points each
Time cap: 5 min, 1 min reset 9 min

ASRX
Hang On
50 ring muscle ups for time
5 minute time cap

1 minute reset

Synchro Snake
36 synchro toes to bar
12 wreckbag python squats 210lbs.
30 synchro toes to bar
12 wreckbag python squats 210lbs.
24 synchro toes to bar
12 wreckbag python squats 210lbs.
9 minute time cap

Masters 35+
Hang On
40 chest to bar
20 ring muscle ups
5 minute time cap

1 minute reset

Synchro Snake
30 synchro toes to bar
12 wreckbag python squats 170lbs.
24 synchro toes to bar
12 wreckbag python squats 170lbs.
18 synchro toes to bar
12 wreckbag python squats 170lbs.
9 minute time cap

Intermediate
Hang On
40 chest to bar
20 ring muscle ups
5 minute time cap

1 minute reset

Synchro Snake
30 synchro toes to bar
12 wreckbag python squats 170lbs.
24 synchro toes to bar
12 wreckbag python squats 170lbs.
18 synchro toes to bar
12 wreckbag python squats 170lbs.
9 minute time cap

Scaled
Hang On
40 chin over the bar
20 chest to bar pull ups
5 minute time cap

1 minute reset

Synchro Snake
36 toes to bar
12 wreckbag python squats 150lbs.
30  toes to bar
12 wreckbag python squats 150lbs.
24 toes to bar
12 wreckbag python squats 150lbs.
9 minute time cap

Clean

CLEAN

Location: National Hockey Center
Points Available: 200 points each
Time cap: 9 min

ALL DIVISIONS
1 rep max clean

All three athletes will have a combined 9 minutes to establish a 1 rep max clean. Scored as the sum of the heaviest lifts by the female members.

Sunday, September 9th

The Replacement

THE REPLACEMENT

Location: Husky Stadium
Points Available: 200 points each
Time Cap: 10 min cap

ASRX

60 Foot Handstand Walk
8 Wreck Bag Squat Cleans (70)
120 Foot Wreck Bag Lunges
8 Wreck Bag Squat Cleans (70)
60 Foot Handstand Walk

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

Masters 35+

60 Foot Handstand Walk
12 Wreck Bag Squat Cleans (50)
120 Foot Wreck Bag Lunges
12 Wreck Bag Squat Cleans (50)
60 Foot Sprint

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

Intermediate

60 Foot Handstand Walk
12 Wreck Bag Squat Cleans (50)
120 Foot Wreck Bag Lunges
12 Wreck Bag Squat Cleans (50)
60 Foot Sprint

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

Scaled

60 Foot Bear Crawl
8 Wreck Bag Squat Cleans (50)
120 Foot Wreck Bag Lunges
8 Wreck Bag Squat Cleans (50)
60 Foot Bear Crawl

Tag Partner 2, who will complete the same rep scheme, as well as Partner 3.

Dead Burpees & Row

DEAD BURPEE & ROW

Location: National Hockey Center
Points Available: 200 points each
Time Cap: 9 min cap

ASRX
Dead Burpees

9 min cap
40 Partner Deadlifts (295lbs)
30 Synchro Burpees
30 Partner Deadlifts (295lbs)
20 Synchro Burpees
20 Partner Deadlifts (295lbs)
10 Synchro Burpees
Time Cap: 9 min

Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 

Masters 35+
Dead Burpees

9 min cap
40 Partner Deadlifts (265lbs)
30 Synchro Burpees
30 Partner Deadlifts (265lbs)
20 Synchro Burpees
20 Partner Deadlifts (265lbs)
10 Synchro Burpees
Time Cap: 9 min

Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 

Intermediate
Dead Burpees

9 min cap
40 Partner Deadlifts (265lbs)
30 Synchro Burpees
30 Partner Deadlifts (265lbs)
20 Synchro Burpees
20 Partner Deadlifts (265lbs)
10 Synchro Burpees
Time Cap: 9 min

Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts. 

Scaled
Dead Burpees

9 min cap
40 Partner Deadlifts (245lbs)
30 Synchro Burpees
30 Partner Deadlifts (245lbs)
20 Synchro Burpees
20 Partner Deadlifts (245lbs)
10 Synchro Burpees
Time Cap: 9 min

Row
Row for max meters, in 9 minutes.

Dead Burpees and Row will happen at the same time. One athlete will be rowing while the other two athletes are working through Dead Burpees. Athletes can rotate as needed between both workouts.