Official workout details

NOTES

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbell and box to be used so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

EQUIPMENT

• Dumbbell of appropriate weight for your division*†
• Box that is the appropriate height for your division. The top of the box must be at least 15-by-15 inches.
• Tape or line that bisects the burpee box jump area

* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

† The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Official scorecard / standards (PDF) ↗

Official workout details

NOTES

Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the turnaround point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge. This workout begins with the dumbbells resting on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to the shoulders and lunge forward with them for 25 feet, turn around and lunge back 25 feet. They then will perform 16 toes-to-bars and will finish the round with 8 dumbbell power cleans. Round 2 will be performed in the same fashion. For rounds 3 and 4, 16 bar muscle-ups will be performed in place of the toes-to-bars. Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8 to bar muscle-ups, etc.

The athlete’s score will be the total number of repetitions completed before the 12-minute time cap.

TIEBREAK

The scoring for this workout includes a tiebreak. At the end of each round (after the eighth power clean), time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

• Dumbbells of appropriate weight for your division*†
• Pull-up bar
• Measuring tape
• Tape or chalk to mark lunge area

* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

†The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

If gym space is limited and a 25-foot lunge area is not available, athletes will be permitted to lunge back and forth in a smaller area so long as the 5-foot intervals still can be seen clearly. For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbells to be used so the loads can be seen clearly. Also film the measurement of the 25-foot lunge area and the 5-foot intermediate segments. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Official scorecard / standards (PDF) ↗

Official workout details

NOTES

This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score.

If all 72 repetitions are completed within the 8-minute window, the athlete will earn an additional 4 minutes to continue with the couplet. If all 108 reps (36 from rounds 1-3, 36 from rounds 4-6 and 36 from rounds 7-9) are completed by the 12-minute mark, the time will once again be extended by 4 minutes. Throughout the workout, after every 3 complete rounds, the reps of the pull-up will increase, the reps of the snatch will decrease, and the barbell will get heavier. Once a 3-round section is completed, the athlete may immediately begin their next section. They do not need to wait for the 4-minute window to expire before moving on to the next section. This pattern will continue for up to 24 minutes, as long as 3 rounds of the couplet are completed before each cutoff.

This workout is over when the athlete completes all the required work prior to 24 minutes or fails to complete all the repetitions within the cutoff time for a section. The athlete’s score is their time if they complete the workout or the number of repetitions completed up to their cutoff time.

In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.

TIEBREAK

If all 216 reps are completed prior to the 24-minute time cap, your score will be your total time and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of each 3-round section. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full 3-round section. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

• Pull-up bar
• Barbell
• Collars
• Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 111 kg (245 lb.) and 120 kg (265 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell(s) to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Official scorecard / standards (PDF) ↗

Official workout details

NOTES

Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to mark the required height on the wall or wall-ball target. This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the designated target to complete 55 wall-ball shots, then to the rower to pull 55 calories, then to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell to begin another round.

The athlete’s score will be the total number of repetitions completed within the 13-minute time cap.

TIEBREAK

The scoring for this workout includes a tiebreak. Upon completion of 55 reps of each exercise, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set on any of the exercises. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

• Barbell
• Standard bumper plates (18-inch diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark and floor marks for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept2 rower

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95 lb.) and 29 kg (65 lb.). The minimum acceptable weights in kilograms for the medicine ball are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height, width and depth of the handstand push-up markers, the height of the wall-ball target and the weight of the ball so all loads and measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Official scorecard / standards (PDF) ↗

Official workout details

NOTES

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout.

EQUIPMENT

• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Jump rope

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Official scorecard / standards (PDF) ↗

Official workout details

NOTES

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete moves forward to their Assault AirRunner to run 1,200 meters. Upon completing the run, the athlete moves under the wall to begin their first 4 handstand push-ups, then to the pull-up bar for 8 chest-to-bar pull-ups, and finally, to the first section in the lane for 12 air squats. With the round complete, the athlete will move their chess piece forward before returning to the handstand push-up wall to begin the next round. The athlete will perform 12 rounds of 4 handstand push-ups, 8 chest-to-bar pull-ups, and 12 air squats in this manner. When the last round is complete, the athlete will move to the finish mat.

The athlete’s score is the total time it takes for them to complete the event.

The minimum work requirement for this event is 3 rounds of the triplet.

Full video of Event 1 can be seen here.

MINIMUM WORK REQUIREMENT

Some events will have a minimum work requirement. For those events, if an athlete fails to meet the minimum work requirement, they will not be eligible to move on to the next event. Athletes must continue to work to complete all the repetitions until the time cap expires.

SCORING

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If an athlete fails to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the dumbbell in their lane to perform 21 alternating dumbbell snatches, advancing every 7 reps, before moving to the rig to perform 21 ring dips. With the first round complete, the athlete will return to the dumbbell, advance it to the proper section, and perform 15 dumbbell snatches, advancing every 5 reps. They then will perform 15 ring dips. For the final round, the athlete will advance the dumbbell to the designated section and complete 9 dumbbell snatches, advancing every 3 reps. They then will complete 9 ring dips and advance to the finish mat.

The athlete’s score is the total time it takes for them to complete the event.

The minimum work requirement is the athlete must complete the round of 21s.

Full video of the Event can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if an athlete fails to meet the minimum work requirement, they will not be eligible to move on to the next event. Athletes must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If an athlete fails to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with the athlete on the starting mat at the far end of the floor, opposite the rig. At the sound of the beep, the athlete will lunge with the dumbbell overhead for 100 feet to the other end of the floor. Upon crossing the red line at the end of their lane, the athlete will perform 100 double-unders, 50 wall-ball shots (25 reps on each target) and 10 rope climbs. The athlete then will retrace their steps with another 50 wall balls (25 reps on each target), 100 double-unders and a dumbbell overhead walking lunge back down the length of their lane. When the athlete completes the final lunge onto the green mat, they will carry their dumbbell the short distance to the finish mat.

The athlete’s score is the total time it takes for them to complete the event.

The minimum work requirement for this event is 1 rope climb.

Full video of Event 3 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if an athlete fails to meet the minimum work requirement, they will not be eligible to move on to the next event. Athletes must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If an athlete fails to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.

Official workout details

This event begins with the athlete on the starting mat. At the sound of the beep, athletes will run to the far end of the lane and begin a 60-foot handstand walk, 30 feet down and 30 feet back. After completing the handstand walk, the athlete will move to the pull-up bar to complete 10 toes-to-bars, then to the kettlebells to perform 10 kettlebell deadlifts, advancing every 5 reps. The athlete will then move to the second round, starting with the handstand walk, then performing 12 toes-to-bars and then 12 kettlebell deadlifts, advancing every 6 reps. In the third round, toes-to-bars and deadlifts increase to 14 reps each, and in the final round, 16 reps each. After completing the deadlifts in the fourth round, the athlete moves to the finish mat.

The athlete’s score is the total time it takes for them to complete the event.

The minimum work requirement for this event is the round of 10s.

Full video of Event 4 can be seen here.

MINIMUM WORK REQUIREMENT

Some events will have a minimum work requirement. For those events, if an athlete fails to meet the minimum work requirement, they will not be eligible to move on to the next event. Athletes must continue to work to complete all the repetitions until the time cap expires.

SCORING

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If an athlete fails to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with the athletes on the starting mat. At the sound of the beep, they move forward to the rings to perform 21 muscle-ups, and then to the dumbbell to complete 21 overhead squats, advancing every 7 reps. The athlete then completes 15 muscle-ups and 15 overhead squats, then finally 9 muscle-ups and 9 overhead squats. Upon completing the final overhead squat, the athlete advances to the finish mat.

The athlete’s score is the total time it takes for them to complete the event.

The minimum work requirement for this event is the round of 21s.

Full video of Event 5 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if an athlete fails to meet the minimum work requirement, they will not be eligible to move on to the next event. Athletes must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If an athlete fails to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with the athletes on this the starting mat. At the sound of the beep, they move forward to the Assault AirBike and ride for 30 calories (25 for women). They then advance to the plyo box to complete 20 burpee box jump-overs, advancing the box every 4 reps. Finally, they will advance to the sandbag and complete 10 sandbag cleans, dropping the bag over their shoulder each rep and advancing after every 2 reps. Upon finishing the sandbag cleans, the athlete will carry their sandbag to the finish mat.

The athlete’s score is the total time it takes for them to complete the event.

The minimum work requirement for this event is 2 cleans.

Full video of Event 6 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if an athlete fails to meet the minimum work requirement, they will not be eligible to move on to the next event. Athletes must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If an athlete fails to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with all six teammates on the starting mat. At the sound of the beep, the first male/female pair will move to their Assault AirRunners for a 500-meter run. Each athlete, upon completing the run, may advance to the wall to perform 24 strict handstand push-ups. They will then advance to the dumbbell and complete 24 alternating snatches, advancing after every 6 reps. After their last snatch, they will advance to the chess piece and place their hand on top.

To advance from one exercise to the next, an athlete must complete the required number of reps at each station. There is NO requirement that an athlete wait for their teammate. However, both athletes must have a hand on the chess piece before the next male/female pair can enter and begin running. Once the second pair starts their run, the first pair will advance the chess piece past the red line and then move to the finish mat.

The second and third pairs will advance through the exercises in the same fashion as the first. However, the second pair will perform 28 reps each of the handstand push-ups and dumbbell snatches, advancing every 7 reps, and the third pair will each complete 32 reps of each exercise, advancing every 8 reps. Once both athletes in the third pair have completed their work and touched the chess piece, they will move to the finish mat.

The team’s score is its total time to complete the event.

There is no minimum work requirement for this event.

Full video of Team Event 1 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if a team fails to meet the minimum work requirement, it will not be eligible to move on to the next event. Teams must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and teams earn points based on their finish (see chart). At the end of the weekend, the team with the most points is the winner. Teams that tie receive the same number of points. If a team fails to complete an event within the time cap (for timed events), its score will be capped and it will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with all six teammates on the starting mat. At the sound of the beep, they will go under the wall and down to the Worm to complete 40 Worm thrusters. The teammates will then drop the Worm and perform 40 Worm burpees. They will then pick up the Worm, advance it to the designated section and perform 30 Worm thrusters and 30 Worm burpees. When the last burpee is complete, the team will advance to the finish mat.

The team’s score is its total time to complete the event.

The minimum work requirement for this event is 40 burpees.

Full video of Team Event 2 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if a team fails to meet the minimum work requirement, it will not be eligible to move on to the next event. Teams must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and teams earn points based on their finish (see chart). At the end of the weekend, the team with the most points is the winner. Teams that tie receive the same number of points. If a team fails to complete an event within the time cap (for timed events), its score will be capped and it will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with all six teammates on the starting mat. At the sound of the beep, the male/male pair will move forward to the Assault AirBike, where one athlete at a time will complete 20 calories. The pair will then move to the rig to complete 50 synchronized wall-ball shots, then to the pull-up bar for 20 synchronized bar muscle-ups. They will then move to the rower, where one athlete at a time will complete 20 calories. The first athlete to complete the row will move to the chess piece and wait for his partner. Once both athletes have reached the chess piece, the next pair will enter and begin biking as the first pair moves the chess piece forward and then moves to the finish mat.

The female/female pair will proceed through the stations in the same fashion as the first pair, performing 15 calories each on the Assault AirBike, 50 synchronized wall-ball shots, 20 synchronized bar muscle-ups and 15 calories each on the rower. Once the rows are complete, they will advance to the chess piece to release the final male/female pair and move the chess piece forward. They will then advance to the finish.

The male/female pair will proceed through the stations in the same fashion as the others. The male athlete will perform 20 calories on the Assault AirBike, and the female athlete will perform 15 calories. They then will complete 50 synchronized wall-ball shots, 20 synchronized bar muscle-ups, and then 20 and 15 calories respectively on the rower. Once the last row is complete, they will advance to the chess piece, then to the finish mat.

The team’s score is its total time to complete the event.

The minimum work requirement for this event is 1 bar muscle-up by the FF pair.

Full video of Team Event 3 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if a team fails to meet the minimum work requirement, it will not be eligible to move on to the next event. Teams must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and teams earn points based on their finish (see chart). At the end of the weekend, the team with the most points is the winner. Teams that tie receive the same number of points. If a team fails to complete an event within the time cap (for timed events), its score will be capped and it will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with all six teammates on the starting mat. At the sound of the beep, all six athletes will advance to the Worm to complete 30 Worm push presses. The team will then move to the rope and complete 6 rope climbs, 1 by each athlete. With the last rope climb complete, the team will return to the Worm, advance it to the next marked section and begin the next round. The team will continue in this fashion until 6 rounds have been completed. Once the last rope climb in the 6th round is complete, the team will return to the Worm, advance it to the designated area and move to the finish mat.

The team’s score is its total time to complete the event.

The minimum work requirement for this event is 1 round.

Full video of Team Event 4 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if a team fails to meet the minimum work requirement, it will not be eligible to move on to the next event. Teams must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and teams earn points based on their finish (see chart). At the end of the weekend, the team with the most points is the winner. Teams that tie receive the same number of points. If a team fails to complete an event within the time cap (for timed events), its score will be capped and it will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with all six teammates on the starting mat. At the sound of the beep, the male trio will step forward to the pull-up bar to complete 125 chest-to-bar pull-ups. One athlete will be working, one athlete will be holding a hang from the bar, and one athlete will be resting. When the first working athlete comes off the bar, athletes will rotate so the athlete who was holding the hang now performs pull-ups, the athlete who was resting now hangs from the bar, and the athlete who was performing pull-ups now rests. This rotation will continue until the pull-ups are complete.

The trio will then advance to perform 100 toes-to-bars. Again, one athlete will be working, one holding a hang and one resting. They will rotate as before, from work to rest, from hang to work, and from rest to hang. Once 100 toes-to-bars are complete, the trio will advance to the dumbbell and perform 100 overhead squats, advancing every 10 reps. Once the overhead squats are complete, the three athletes will touch the chess piece to release the female trio, and then they will move to the finish line.

The female trio will advance through the pull-ups, toes-to-bars and dumbbell overhead squats just as the men did. Once all reps are complete, they will advance to the finish mat.

Note: During each movement, the athlete rotation order that the teams start with MUST be maintained until all reps of that exercise are complete. Teams may use a different order for each movement.

The team’s score is its total time to complete the event.

The minimum work requirement for this event is 1 overhead squat.

Full video of Team Event 5 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if a team fails to meet the minimum work requirement, it will not be eligible to move on to the next event. Teams must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and teams earn points based on their finish (see chart). At the end of the weekend, the team with the most points is the winner. Teams that tie receive the same number of points. If a team fails to complete an event within the time cap (for timed events), its score will be capped and it will receive a 1-second penalty for each rep not completed.

Official workout details

Notes

This event begins with all six athletes on the starting mat. At the sound of the beep, they advance to the Worm to begin their clean and jerks. The team will advance the Worm after every 10 reps. Once the 50th rep is complete, the team will drop the Worm and advance to the finish mat.

The team’s score is its total time to complete the event.

The minimum work requirement for this event is 10 reps.

Full video of Team Event 6 can be seen here.

Minimum Work Requirement

Some events will have a minimum work requirement. For those events, if a team fails to meet the minimum work requirement, it will not be eligible to move on to the next event. Teams must continue to work to complete all the repetitions until the time cap expires.

Scoring

Scoring at the Regionals will be the same as at the Games. Every event will be worth up to 100 points, and teams earn points based on their finish (see chart). At the end of the weekend, the team with the most points is the winner. Teams that tie receive the same number of points. If a team fails to complete an event within the time cap (for timed events), its score will be capped and it will receive a 1-second penalty for each rep not completed.

Official workout details

For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles

Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 60 minutes

Official workout details

On Wednesday, each athlete will ride the course as a time trial. Each athlete’s finish time will determine their seeding on Thursday.

The race will be split into two heats of 20 athletes. The athlete’s score is the total time it takes for them to complete the event.

Time cap: 30 minutes

Official workout details

13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches

M 135 lb. F 95 lb.

Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

Time cap: 13 minutes for males, 15 minutes for females

Official workout details

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

Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.

The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.

Five athletes will race in the final round.

Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 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.

Official workout details

1-rep-max snatch

One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.

The athlete’s score is the weight of their heaviest successful snatch.

Official workout details

For time:
100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses

M 100-lb. dumbbell
F 70-lb. dumbbell

Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 15 minutes

Official workout details

For time:
40/30-cal. Assault Bike
20-ft. Banger

Athletes will ride 40 calories (30 for women) on the Assault Bike, then pick up the sledgehammer and hit the Banger across the 20-ft. track, then move to the finish line.

Time cap: 6 minutes

Official workout details

For time:
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag
60-ft. yoke carry + 60-ft. handstand walk
60-ft. farmers log carry + handstand walk
60-ft. sled drag

*Athletes may carry the objects in any order they choose.
M 500-lb. yoke, 200-lb. logs, 400-lb. sled
F 340-lb. yoke, 120-lb. logs, 310-lb. sled

Each lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 10 minutes

Watch Alex Parker demo Strongman’s Fear.

Official workout details

8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight

M 225-245-265-285-305-320-335-350 lb.
F 145-160-175-190-205-215-225-235 lb.

Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.

Time cap: 11 minutes

Official workout details

10 rounds:
9 thrusters
35 double-unders

M 125 lb. F 85 lb.

Athletes will complete 10 rounds of 9 thrusters and 35 double-unders before crossing the finish line.

Time cap: 12 minutes

Official workout details

5 rounds of time of:
Run 450 meters
7 hay bale clean burpees

M 100-lb. sandbag F 70-lb. sandbag

Athletes will begin each round with a 450-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 20 minutes

Official workout details

In 2-minute windows*:
2 rope climbs
10/7-cal. SkiErg
Max-rep overhead squats
Rest 1 minute, then repeat until 75 reps of OHS are complete
*3 2-minute intervals then a 3-minute interval

M 155-lb. OHS F 105-lb. OHS

Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 12 minutes

Official workout details

Men
For time:
5-8-13 reps of:
Parallette handstand push-ups
203-lb. kettlebell deadlifts
Then, lunge 89 ft. with 2 53-lb. kettlebells overhead

Women
For time:
3 Parallette handstand push-ups
5 kettlebell deadlifts, 124 lb.
5 Parallette handstand push-ups
8 kettlebell deadlifts, 124 lb.
8 Parallette handstand push-ups
13 kettlebell deadlifts​​​​​​​, 124 lb.
Then, lunge 89 ft. with 2 35-lb. kettlebells overhead

Men will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, 13 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 53-lb. kettlebells and lunge with them overhead to the finish line.

Women will complete 3 handstand push-ups and 5 kettlebell deadlifts, 5 handstand push-ups and 8 kettlebell deadlifts, 8 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 35-lb. kettlebells and lunge with them overhead to the finish line.

Official workout details

Relay for time as pairs of:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles

Pairs of athletes will start at the AEC Center, run 1.5 miles to Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center. During the run, partners must stay together by holding opposite ends of a short rope. Pairs are not required to swim together, but may not begin the second run until both athletes are back at the beach.

Each pair will complete the course as a relay. The event is over when the 3rd pair crosses the finish line at the AEC Center.

Order: MM, FF, MF
Time cap: 2.5 hours

Official workout details

Men complete 30-24-18-12-6 reps of:
Muscle-ups
135-lb. squat snatches
Then, women complete 27-21-15-9-3 reps of:
Muscle-ups
95-lb. squat snatches

The 3 men will complete the couplet of 30-24-18-12-6 reps of muscle-ups and squat snatches. After the 12-minute time cap, there will be a 1-minute transition, then the 3 women will complete 27-21-15-9-3 reps of the couplet.

Official workout details

Teams will race through a series of obstacles. All six team members will run at the same time in one direction. Once all six team members reach the end, they will turn around and run back. The team’s score is the total time it takes for all six athletes to complete the course.

See video of the course here.

Order: All at once
Time cap: 8 minutes

Official workout details

1-rep-max clean and jerk

The 3 men from each team will share one platform and have a total of 7 minutes for each man to find his 1-rep-max clean and jerk. One athlete lifts at a time, in any order. Following a one minute transition, the 3 women will have 7 minutes to lift in the same fashion.

These will be two separately scored events. The sum of the men’s heaviest successful lifts is the score for one event, and the sum of the women’s heaviest successful lifts is the score for another event.

Order: MMM FFF

Time cap: 7 minutes for each trio

Official workout details

1-rep-max clean and jerk

The 3 men from each team will share one platform and have a total of 7 minutes for each man to find his 1-rep-max clean and jerk. One athlete lifts at a time, in any order. Following a one minute transition, the 3 women will have 7 minutes to lift in the same fashion.

These will be two separately scored events. The sum of the men’s heaviest successful lifts is the score for one event, and the sum of the women’s heaviest successful lifts is the score for another event.

Order: MMM FFF

Time cap: 7 minutes for each trio

Official workout details

3 rounds for time of:
40/30-cal. row (each)
30 Worm squats

555-lb. Worm

Each team will have 6 rowers, and each athlete must row 40/30 calories each round and complete 30 Worm squats as a team. The team’s score is the total time it takes to complete the event.

Order: All work together
Time cap: 11 minutes

Official workout details

For time:
150-ft. Big Bob pull
150-ft. Big Bob push

Teams will pull the Big Bob down the stadium, then push it back across the stadium and over the finish line.

The team’s score is the total time it takes to complete the event.

Order: All at once
Time cap: 6 minutes

Official workout details

For time:
Pair 1 completes:
16 synchro bar muscle-ups
50 synchro GHD sit-ups
Then, pair 2 completes:
20 synchro bar muscle-ups
50 synchro GHD sit-ups
Then, pair 3 completes:
24 synchro bar muscle-ups
50 synchro GHD sit-ups
Then, MF pair 1 completes 2 rounds of:
15/10-cal Assault Bike
8 partner deadlifts, 545 lb.
Then, MF pair 2 completes 2 rounds of:
15/10-cal Assault Bike
10 partner deadlifts, 545 lb.
Then, MF pair 3 completes 2 rounds of:
15/10-cal Assault Bike
12 partner deadlifts, 545 lb.

The event begins with one pair completing 16 synchronized bar muscle-ups then 50 synchronized GHD sit-ups. Once completed, the first pair will move to the waiting area and the second pair may start. Once the second pair has completed all their reps the third pair will enter. Once the third pair finishes the first couplet they move forward to the waiting area, and a MF pair will then move to the Assault bike and begin the second couplet.

In the second couplet, male/female pairs will complete 2 rounds of 15/10-calories on the Assault bike and 8 partner deadlifts (10 for the 2nd pair and 12 for the 3rd pair). The leading pairs must finish both rounds before moving to the finish line, at which point the next pair may begin. The event is over when the last pair completes their last partner deadlift and crosses the finish line.

Note: teams may pair up however they choose for the first couplet, but must divide into male/female pairs for the second couplet.

The team’s score is the total time it takes to complete the event.

Order: Any pairs for first couplet. MF pairs for second couplet
Time cap: 21 minutes

Official workout details

For time, as MF pairs:
40 pull-ups, or 30 toes-to-bars, or 18/13-cal. SkiErg
17 Worm cleans, as a team
40 pull-ups, or 30 toes-to-bars, or 18/13-cal. SkiErg
15 Worm cleans, as a team
40 pull-ups, or 30 toes-to-bars, or 18/13-cal. SkiErg
13 Worm cleans, as a team

*Each round, pairs complete a different exercise
Worm weight = 555 lb.

Teams will be split into male/female pairs, with each pair either completing pull-ups, toes-to-bars, or the SkiErg. Once all pairs have completed their reps the entire team will move to the Worm and complete 17 cleans.

In the second round, pairs will move back to the pull-up/toes-to-bar/ski erg stations, but will rotate so that they are performing a different exercise than in the first round. Once complete the entire team will move back to the Worm for 15 cleans.

In the final round, pairs will move back to the rig and rotate to the last exercise that they have not yet completed. Once all pairs have completed their reps the entire team will complete 13 Worm cleans and then move to the finish line.

Order: MF MF MF
Time cap: 10 minutes

Official workout details

3 rounds as trios with body armor of:
250-meter litter run
18 hay bale burpees

M 20-lb. vest F 14-lb. vest

Order: MMM and FFF trios
Time cap: 20 minutes

Each athlete must wear a weight vest for the duration of the event. Teams will divide into male and female trios. The female trio will load 1 athlete into the litter while the other 2 carry it 250 meters. At the same time, the male trio will complete 18 hay bale burpees. Once the litter is back and all reps are complete, the trios will switch. During every round, each trio must complete the litter run and the burpees.

Only the top 10 teams after this event will move on to the final event.

Official workout details

For time:
While team holds Worm, pairs each perform:
1 rope climb
10 handstand push-ups
Then, pairs perform:
2 rope climbs
20 handstand push-ups
Then, pairs perform:
3 rope climbs
30 handstand push-ups
Then, team performs:
30 Worm complexes*

*Worm complex = 1 clean, 2 squats, drop, step-over

Pairs will take turns completing 3 rounds of the rope climb and handstand push-up couplet. While one pair is working, the remaining 4 members of the team will be holding the Worm. All 6 members must be back to the Worm before advancing to the next section.

After all 3 pairs have completed the 3 rounds of the couplet, the team will move forward and perform 30 reps of the Worm complex, consisting of 1 clean, 2 squats, dropping the Worm, then stepping over.

The event is over when the team completes all reps of the Worm complex and crosses the finish line. The team’s score is the total time it takes to complete the event.

*If the team drops the Worm at any time, it must perform 10 Worm thrusters as a penalty.

Order: MF MF MF, then as a team
Time cap: 25 minutes

Official workout details

For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles

Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 60 minutes

Official workout details

Teenagers, 35-49 only
1-rep-max snatch

Athletes will each have a platform and 6 minutes to find their 1-rep-max snatch. The athlete’s score is the weight of their heaviest successful snatch.

Masters 50-54, 55-59 and 60+ divisions will not perform this event.

Official workout details

Teenagers, 35-49 only
For time
40 / 30-cal. Assault Bike
100-ft. dumbbell overhead lunge

M 14-15 use 60-lb. dumbbell
M 16-49 use 80-lb. dumbbell
F 14-15 use 45-lb. dumbbell
F16-49 use 55-lb. dumbbell

Athletes will bike 40 calories (30 for females) then lunge with a dumbbell overhead to the finish line. The athlete’s score is the total time it takes for them to complete the event.

Masters 50-54, 55-59 and 60+ divisions will not perform this event.

Time cap: 5 minutes

Official workout details

Teenage, 35-49 Divisions
For time:
50 chest-to-bar pull-ups
40 toes-to-bars
30 clean and jerks

M 14-15 use 175 lb.
M 16-49 use 205 lb.
F 14-15 use 115 lb.
F 16-49 use 145 lb.

50+ Divisions
For time:
12 clean and jerks
Then, 2 rounds of:
15 toes-to-bars
12 chest-to-bar pull-ups
Then, 12 clean and jerks

M 50+ use 155 lb.
F 50+ use 105 lb.

Teenagers and Masters 35-49 divisions will complete this workout as a chipper. 50 pull-ups, then 40 toes-to-bars, then 30 clean and jerks, then cross the finish line.

Masters 50+ divisions will complete 12 clean and jerks, then 2 rounds of 15 toes-to-bars and 12 pull-ups, then one final set of 12 clean and jerks.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 15 minutes

Official workout details

Athletes will race from one side of the stadium to the other through a series of obstacles. The athlete’s score is the total time it takes for them to complete the event.

Official workout details

Teenage, 35-49 Divisions
4 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs

M 14-15 wear a 14-lb. vest
M 16-49 wear a 20-lb. vest
F 14-15 wear a 10-lb. vest
F 16-49 wear a 14-lb. vest

50+ Divisions
3 rounds for time of:
Run 400 meters
24 squats
12 burpee box jump-overs

M 50-59 wear a 20-lb. vest
M 60+ wear a 14-lb. vest
F 50-59 wear a 14-lb. vest
F 60+ wear a 10-lb. vest

Athletes will run 400 meters, then perform 24 air squats, then 12 burpee box jump overs. All divisions will jump/climb over a 30-inch box for their burpees. Once 4 rounds (3 rounds for 50+ divisions) have been completed, the athlete will cross the finish line.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 17 minutes

Official workout details

Teenage, 35-49 Divisions
4 rounds for time of:
50 double-unders
15 snatches

M 14-15 use a 75-lb. barbell
M 16-49 use a 95-lb. barbell
F 14-15 use a 55-lb. barbell
F 16-49 use a 65-lb. barbell

50+ Divisions
4 rounds for time of:
30 double-unders
15 dumbbell snatches

M 50+ use a 55-lb. dumbbell
F 50+ use a 35-lb. dumbbell

Athletes will complete 4 rounds of the couplet of double-unders and snatches. The athlete’s score is the total time it takes for them to complete the event.

Teenage and Masters 35-49 divisions will complete this event in the Age Group Arena and will use a barbell for the snatches. Masters 50+ divisions will complete this event in the Coliseum and will use a dumbbell for the snatches.

Time cap: 10 minutes

Official workout details

50+ only
2-rep-max front squat

Athletes will each have a platform, a rack, and 6 minutes to find their 2-rep-max front squat.

The athlete’s score is the weight of their heaviest successful lift.

Teenagers and Masters 35-49 Divisions will not perform this event.

Official workout details

Teenagers, 35-49 only
For time:
10 muscle-ups
30 wall-ball shots
50-ft. handstand walk
25-ft. sandbag carry
10 muscle-ups
30 wall-ball shots
25-ft. handstand walk
25-ft. sandbag carry
10 muscle-ups
30 wall-ball shots
50-ft. sandbag carry

M 14-15 use a 20-lb. ball to 10 ft. and a 150-lb. sandbag
M 16-49 use a 20-lb. ball to 10 ft. and a 200-lb. sandbag
F 14-15 use a 14-lb. ball to 9 ft. and a 100-lb. sandbag
F 16-49 use a 14-lb. ball to 9 ft. and a 150-lb. sandbag

Athletes will complete the sequence of muscle-ups, wall-ball shots, handstand walks and sandbag carries, then cross the finish line.

The athlete’s score is the total time it takes for them to complete the event.

Masters 50+ Divisions will not perform this event.

Time cap: 15 minutes

Official workout details

Teenage, 35-54 Divisions
21-15-9 reps for time of:
Deadlifts
Handstand push-ups

M 14-15 use 185 lb.
M 16-54 use 225 lb.
F 14-15 use 135 lb.
F 16-54 use 155 lb.

55+ Divisions
For time:
21 deadlifts
9 handstand push-ups
15 deadlifts
6 handstand push-ups
9 deadlifts
3 handstand push-ups

M 55+ use 185 lb.
F 55+ use 135 lb.

Athletes will complete 21 deadlifts and 21 (9 for 55+ divisions) handstand push-ups, then 15 deadlifts and 15 (6 for 55+ divisions) handstand push-ups, and then 9 deadlifts and 9 (3 for 55+ divisions) handstand push-ups before crossing the finish line.

The athlete’s score is the total time it takes for them to complete the event.

Time cap: 4 minutes

Once the 4-minute time cap has expired, athletes will have 2 minutes to reset before beginning the final event.

Official workout details

Teenage, 35-54 Divisions
For time:
6 rope ascents, 15-ft. rope
30 thrusters

M 14-15 use 95 lb.
M 16-54 use 115 lb.
F 14-15 use 65 lb.
F 16-54 use 80 lb.

55+ Divisions
For time:
5 rope ascents, 15-ft. rope
20 thrusters

M 55+ use 95 lb.
F 55+ use 65 lb.

This event begins 2 minutes after the end of Diane.

Athletes will complete 6 (5 for 55+ divisions) rope climbs, then 30 (20 for 55+ divisions) thrusters, then move to the finish line. The athlete’s score is the total time it takes for them to complete the event.

Time cap: 5 minutes