Official workout details

NOTES

This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbell to be used so the weight and plate size 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

• Pull-up bar
• Dumbbell of appropriate weight for your division*†
• Rower that counts calories, similar in type and calibration to a Concept2 rower

* 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 his or her 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 the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell.

The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.

Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.

TIEBREAK

There is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbells, barbell and plates to be used so the loads can be seen clearly. Before or after each lift, the athlete must state the weight and show the plates used. At the end of the workout, film the barbell being unloaded, and show the weight of the plates in order to clarify the actual heaviest load lifted. 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

• One pair of dumbbells of appropriate weight for your division*†
• Barbell
• Standard bumper plates (18-in. diameter) and change plates (no smaller than ½ lb.)
• Collars

* 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 his or her 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.). Athletes lifting with kg plates will need to convert their weight to pounds prior to submitting.

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

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.

TIEBREAK

This workout includes a tiebreak. If all 928 reps are completed prior to the 14-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 every set of 100 double-unders. 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 set of double-unders. 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.

VIDEO SUBMISSION STANDARDS

Prior to starting, film the dumbbell, 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.

EQUIPMENT

• Jump rope

• Barbell

• Collars

• Plates to load to the appropriate weight for your division*

• Rings

• Dumbbell of appropriate weight for your division†

• Pull-up bar

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbell are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 34 kg (75 lb.), 36 kg (80 lb.) and 52 kg (115 lb.). For the dumbbell, 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 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 his or her video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

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, the athlete will need to mark a foot line on the wall for the handstand push-ups (details in Movement Standards section). He or she also will need to measure and mark lengths on the floor for the handstand walk. This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 21 deadlifts, then move to the wall for the 21 handstand push-ups. He or she will then complete 15 deadlifts and 15 handstand push-ups, then 9 deadlifts and 9 handstand push-ups.

The athlete then can move on to the heavier deadlifts to complete 21 deadlifts, a 50-ft. handstand walk, 15 deadlifts, another 50-ft. handstand walk, and finally, 9 deadlifts and a third 50-ft. handstand walk.

The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will count as 1 rep.

TIEBREAK

This workout includes a tiebreak. If all 165 reps are completed prior to the 9-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 set of deadlifts. 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 set of deadlifts. 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.

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 process for the handstand push-up mark and the length of the floor marks for the handstand walk so all 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.

EQUIPMENT

• Barbell
• Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division
• Collars
• A wall mark for the handstand push-ups
• Floor marks for the handstand walk

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 143 kg (315 lb.), 115 kg (255 lb.), 102 kg (225 lb.), 93 kg (205 lb.), 83 kg (185 lb.), 75 kg (165 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 52 kg (115 lb.), 47 kg (105 lb.), 43 kg (95 lb.), 36 kg (80 lb.), 34 kg (75 lb.) 29 kg (65 lb.), and 25 kg (55 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

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.

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

VIDEO SUBMISSION STANDARDS

Prior to starting, film the pull-up bar, 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.

EQUIPMENT

• Barbell
• Collars
• Plates to load to the appropriate weight for your division*
• Pull-up bar

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg (100 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.

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 the rower to row 3,000 meters. The athlete then moves forward to the double-under area and completes 300 double-unders (advancing every 100 reps). The athlete then moves to the Assault AirRunner and runs 3 miles before moving to the finish mat.

Scoring

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

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 deadlift bar and perform 10 deadlifts. The athlete will then move to the rack and perform 10 bench presses, then forward again for 10 squat cleans. At the end of each round (after the last clean) the athlete will advance the clean barbell forward, then return to the deadlift barbell and begin the next round. Athletes will continue in this fashion through the rounds of 9-8-7-6-5-4-3-2 and 1 rep. After the final clean, the athlete will step over the barbell and move to the finish mat.

Minimum Work Requirement

Complete the round of 10s.

Scoring

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

Official workout details

Notes

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move to the rings and perform 9 muscle-ups. The athlete will then handstand walk through the obstacles to the pistol station where he or she will perform 36 single-leg squats. The athlete will then handstand walk back through the obstacles to return to the rings and begin the next round. Round 2 will be performed in the same fashion, with 9 muscle-ups and then 45 single-leg squats. In the final round, the athlete will perform 9 muscle-ups and 54 single-leg squats. After the final pistol, the athlete will advance forward to the finish mat.

Scoring

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

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 first barbell and perform 10 snatches (advancing every 5 reps). The same barbell will then be used for 12 over-the-bar burpees (advancing every 6 reps). After 2 rounds are complete, the athlete will move to the second, lighter barbell and perform rounds 3 and 4 in the same fashion. Once the the final burpee is complete, the athlete will move to the finish mat.

Scoring

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

Official workout details

Notes

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete moves under the wall, then kicks up to complete 50 handstand push-ups. The athlete then will advance forward to the pull-up bar to complete 50 toes-to-bars, then to the Assault Bike for 50 calories. He or she will then move to the box and dumbbells to complete 50 step-overs. The athlete will then begin lunging back toward the rig, with one dumbbell held overheard and the other dumbbell held at the shoulder. Once the athlete has lunged past the 50-foot mark, he or she will turn around, alternate arms and lunge back 50 feet. After the last lunge is complete, the athlete will advance to the finish mat.

Scoring

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

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 rope and perform 4 climbs. He or she then will move to the barbell and complete 16 thrusters, advancing the bar forward halfway through, then return to the rope for the second round. In round 2 the athlete will complete 3 climbs and 12 thrusters, then 2 climbs and 8 thrusters in the third round. After the final thruster, the athlete will step over the barbell and move to the finish mat.

Scoring

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

Official workout details

Notes

This event begins with the athletes on the starting mat. At the sound of the beep, the first male athlete will enter and perform 25 overhead squats. He will then move the bar forward and proceed to 150 double-unders (advancing every 75 reps), then on to the chess piece. At this point, the first female athlete will enter and perform the same exercises in the same fashion. Once she is done, the second male athlete will begin, followed by the second female athlete.

Once all four athletes have completed the overhead squats and double-unders, they will proceed to the handstand walk obstacles, one at a time, in any order. Once all four have completed the handstand walk, the team will move to the finish mat.

Scoring

The team’s score is the total time it takes to complete the event. For teams that do not complete the event within the time cap, each handstand walk obstacle will count as 1 rep. A tiebreak time will be recorded when the fourth member completes her last set of double-unders and moves to the chess piece.

Official workout details

Notes

This event begins with the athletes on the starting mat. At the sound of the beep, the four athletes will split into pairs, with one pair beginning on the run and the other pair beginning on the synchro pull-ups. When both athletes in the running pair have completed the 200 meters and the athletes in the other pair have completed the 25 pull-ups, the pairs will switch and complete the opposite portion. Once complete, all four athletes will move to the Worm and complete 10 clean and jerks, advancing every 5 reps with the Worm on their shoulders.

The team will then move back to the runners and pull-up bars and begin the next round. The pairs do not need to stay the same from round to round. Rounds 2, 3 and 4 will be completed in the same fashion as the first. After the last Worm clean and jerk is complete, the team will move to the finish mat.

Minimum Work Requirement

1 round.

Scoring

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

Official workout details

Notes

This event begins with the athletes on the starting mat. At the sound of the beep, the first male/female pair will enter and begin riding the Assault Bike. Once the male athlete has completed 30 calories and the female athlete has completed 20 calories, the pair will move to the bar and perform 21 partner deadlifts (advancing every 7 reps). They will then move back to the bikes for 30 / 20 calories, followed by 15 partner deadlifts (advancing every 5 reps), then 30 / 20 more calories on the bike, followed by 9 partner deadlifts (advancing every 3 reps).

The second pair then will enter and perform 90 / 60 calories on the bike, followed by 45 partner deadlifts (advancing every 9 reps). Once complete, the entire team will move to the finish mat.

Scoring

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

Official workout details

Notes

This event begins with the athletes on the starting mat. At the sound of the beep, all four athletes will enter, pick up the Worm and perform 40 thrusters. They will then perform 40 burpees, jumping over the Worm, followed by 30 more thrusters, then 30 more burpees. They then will advance to the finish mat. Teams will be required to advance the Worm halfway through and at the end of each set of reps.

Minimum Work Requirement

40 burpees.

Scoring

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

Official workout details

Notes

This event begins with the athletes on the starting mat. At the sound of the beep, the two female athletes will move to the rope and complete 20 climbs, dividing the reps however they choose, with only one athlete climbing at a time. They will then move to the rowers and each row 40 calories. Finally, they will advance to the barbell and complete 60 snatches, sharing the work however they please and advancing every 10 reps. Once their work is complete, the women will advance forward and the two male athletes will enter and perform the same work in the same fashion. After the final snatch, the team will advance to the finish mat.

Minimum Work Requirement

Each athlete must perform at least 1 rep.

Scoring

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

Official workout details

Notes

This event begins with the athletes on the starting mat. At the sound of the beep, all four athletes will enter, climb under the wall and file into the four stations: a handstand hold station, a handstand push-up station, a first resting station and a second resting station. One athlete will then begin performing repetitions of handstand push-ups. As needed, the athletes will rotate clockwise through the stations in their respective order. Team members may rotate as many times as they choose but must remain in the same order until all the handstand push-up reps are complete. Once they reach 144 reps, the athletes will pick up the Worm, lunge 72 feet in one direction, turn around, lunge 72 feet back in the opposite direction, then drop the Worm and move to the finish mat.

Scoring

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

Official workout details

For time:
10-lap bike race around 1,200-m course

All 40 athletes will race at one time. The race will begin with a rolling start. Once the pace bike has exited the course, racing will begin and will continue for 10 laps. A white flag will be flown to signify the start of the final lap.

Time cap: 30 minutes

Official workout details

For time:
30 muscle-ups

Each athlete will have one set of rings and will complete 30 muscle-ups before crossing the finish line.

Time cap: 5 minutes

Official workout details

For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

3 attempts at each lift in each 4-minute window.

Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 12 minutes total

Official workout details

For time:
Row 42,195 meters

Each athlete will row 42,195 meters for time. All athletes will perform this event at once.

Time cap: 4 hours

Official workout details

For time:
Rescue Randy drag
2 rope climbs
Obstacle-course run
2 rope climbs
Rescue Randy drag

Men wear 20-lb. vest
Women wear 14-lb. vest

Athletes will start in the North Lot. They will begin by dragging the rescue dummy, Randy, across the stadium and then performing 2 rope climbs, one on the skinny rope and one on the fat rope. Next, they will run out of the stadium and to a series of 8 obstacles. They then will return to the stadium, perform another 2 rope climbs, and drag Randy back across the stadium floor before crossing the finish line.

Men’s time cap: 11 minutes
Women’s time cap: 12 minutes

Official workout details

Athletes will race through a series of progressively heavier barbells, clean and jerking each bar once before crossing the finish line.

This event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by the time they take to complete each ladder, or by the heaviest weight they successfully clean and jerk. A squat will not be required on the clean.

Quarterfinal Round:
For time:
1 clean and jerk, 245 / 155 lb.
1 clean and jerk, 255 / 160 lb.
1 clean and jerk, 265 / 165 lb.
1 clean and jerk, 270 / 170 lb.
1 clean and jerk, 275 / 175 lb.

Time cap: 1 minute
Top 20 athletes advance

Semifinal Round:
For time:
1 clean and jerk, 280 / 180 lb.
1 clean and jerk, 290 / 185 lb.
1 clean and jerk, 300 / 190 lb.
1 clean and jerk, 305 / 195 lb.
1 clean and jerk, 310 / 200 lb.

Time cap: 2 minutes
Top 5 athletes advance

Final Round:
For time:
1 clean and jerk, 315 / 205 lb.
1 clean and jerk, 325 / 210 lb.
1 clean and jerk, 335 / 215 lb.
1 clean and jerk, 340 / 220 lb.
1 clean and jerk, 345 / 225 lb.

Time cap: 3 minutes

Official workout details

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

M 14-in. deficit, 2 203-lb. KB for deadlifts, 2 53-lb. KB for lunges
F 8-in. deficit, 2 124-lb. KB for deadlifts, 2 35-lb. KB for lunges

Time cap: 6 minutes

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

Official workout details

For time:
Swim 500 meters
Paddle 1,000 meters
Run 2,000 meters

Athletes will begin on the Lake Monona shoreline, enter the water and swim a 500-meter course, concluding back on land. They then will grab a paddleboard and paddle a 1,000-meter course. Finally, the athletes will exit the water and run 2,000 meters to the AEC, where they will cross the finish line.

Time cap: 40 minutes

Official workout details

For time:
35 / 30-cal. SkiErg
30 / 25 burpees to bar
45 / 40 single-arm OHS, 50 / 35-lb. DB
40 / 45 single-leg squats
25 box jump-overs, 42 / 36-in. box
110-ft. tumbler pull, 400 / 300 lb.

The athletes will not know the movements or reps at the start of the event. They will be informed of the exercises and reps required as they progress through each station.

Time cap: 12 minutes

Official workout details

12-9-6 reps for time of:
Snatches
Bar muscle-ups

M 135 lb. F 85 lb.

Time cap: 6 minutes for BC2

Bicouplet 1 and Bicouplet 2 will be separately scored events. Athletes will have 6 minutes to complete one bicouplet, then a 1-minute transition before starting the next bicouplet.

Official workout details

21-15-9 reps for time of:
Snatches
Chest-to-bar pull-ups

M 85 lb. F 55 lb.

Time cap: 6 minutes for BC1

Official workout details

5 rounds for time of:
300-m run
20 / 15-cal. Assault Bike
44-ft. sled pull

Athletes will complete 5 rounds of the workout, finishing when they pull the sled across the finish line.

Time cap: 18 minutes

Official workout details

For time:
50 heavy-rope double-unders
Then, handstand walk through the following obstacles:
Pylon slalom
Ramps
Stairs
Parallel bars

Athletes will complete 50 double-unders, then progress through the series of handstand-walk obstacles before crossing the finish line.

Time cap: 4 minutes

Official workout details

For time:
5 / 4 pegboard ascents
40 thrusters, 85 / 55 lb.
33-ft. yoke carry, add weight
33-ft. yoke carry, add weight
33-ft. yoke carry

M 425-565-665-lb. yoke
F 345-405-445-lb. yoke

Athletes will complete the pegboard ascents and 40 thrusters before moving to the yoke. They then will carry the yoke across the floor, stopping twice to add weight, then crossing the finish line.

Time cap: 8 minutes

Official workout details

3 rounds for time of:
1,600-m BikeErg (each)
25 team deadlifts, 715 lb.

Each team will have four Concept2 BikeErgs, and each member must ride 1,600 meters. When all members have finished, they will move to the bar for 25 team deadlifts, then back to the bikes for the next round. Once 3 rounds are complete, the team will cross the finish line.

Order: All at once

Time cap: 16 minutes

Official workout details

For time:
30 synchro muscle-ups
30 back squats (per pair)
30 push presses (per pair)
30 box jump-overs

M 275-lb. squat, 185-lb. press, 42-in. box
F 205-lb. squat, 135-lb. press, 36-in. box

This event begins with four-way synchronized muscle-ups. The team will then split into MM and FF pairs, and each pair will complete 30 back squats and then 30 push presses. 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.

Order: All at once
Time cap: 16 minutes

Official workout details

For time:
Yoke and litter carry
2 rope climbs (each)
Obstacle-course run
2 rope climbs (each)
Yoke and litter carry

Teams will begin in the stadium by carrying the yoke and the litter across the field. They will then complete 2 rope climbs each before leaving the stadium. The teams will then run the obstacle course and return to the stadium. They will each then complete 2 more rope climbs, move the yoke and litter back across the field, and then cross the finish line.

Order: All at once
Time cap: 16 minutes

Official workout details

1-rep-max snatch

The women will have 4 minutes for each athlete to perform a max lift. Then, the men will have 4 minutes to lift.

The team’s score will be the sum of each athlete’s heaviest successful lift.

Order: FF MM
Time cap: 8 minutes

Official workout details

5 rounds for time of:
12 synchronized deficit handstand push-ups (pairs)
12 synchronized med-ball GHD sit-ups (pairs)
15 Worm squats

M 20-lb. ball F 14-lb. ball

Each round starts with one MF pair performing handstand push-ups while the other pair performs GHD sit-ups. Pairs will then switch and perform the other movement before moving forward as a team to the Worm squats. After 5 rounds are complete, the team will cross the finish line.

Order: MF MF for synchro movements

Time cap: 16 minutes

Official workout details

For time:
Swim 500 meters
Sled paddle 500 meters
Run 2,000 meters

Teams will begin on the Lake Monona shoreline and enter the water to swim a 500-meter course, concluding back on land. Once all four members are back, they will grab a sled and paddle the 500-meter course. Finally, the teams will exit the water, grab their ropes and run 2,000 meters to the AEC where they will cross the finish line.

Order: All at once
Time cap: 40 minutes

Official workout details

3 rounds for time:
20 / 15-cal. row (MM-FF-MF)
20 /15-cal. Assault Bike (FF-MM-MF)
Handstand-walk course
44-ft. Big Bob push
Handstand-walk course

In Round 1 the men will row while the women bike. In Round 2 the women will row while the men bike. In Round 3, one man and one woman will row while the other man and other woman bike. The event ends when Big Bob has been pushed over the finish line after the third round.

Immediately after the 12-minute cap, there will be a 2-minute transition, then Teams will begin the next event, Bob Sprint.

Order: All at once
Time cap: 12 minutes

Official workout details

For time:
132-ft. Big Bob push

Beginning 2 minutes after the end of Handstand Bob, teams will push Big Bob 132 feet down the field as fast as possible. The event ends when Big Bob has been pushed over the finish line.

Time cap: 2 minutes

Official workout details

For time, as a relay:
F1 completes 21-15-9 reps of:
55-lb. snatches
Chest-to-bar pull-ups
Then, M1 completes 21-15-9 reps of:
85-lb. snatches
Chest-to-bar pull-ups
Then, F2 completes 12-9-6 reps of:
85-lb. snatches
Bar muscle-ups
Then, M2 completes 12-9-6 reps of:
135-lb. snatches
Bar muscle-ups

Each athlete will complete one of the couplets as a relay. The event is over when the last athlete performs the final bar muscle-up and crosses the finish line.

Order: F M F M
Time cap: 19 minutes

Official workout details

5 rounds for time:
Run 300 meters
50-ft. Big Bob pull

Each round, teams will run out of the stadium, then return and pull the Big Bob hand-over-hand down a section of the field. The event is over when Big Bob is pulled across the finish line after the 5th round.

Order: All at once
Time cap: 16 minutes

Official workout details

36-24-12 reps for time of:
Worm thrusters
Worm burpees

*Lunging with the Worm when advancing

Teams will complete 3 rounds of Worm thrusters and Worm burpees. Each time they advance they will lunge with the Worm. The event is over when the team lunges the Worm over the finish line.

Order: All at once
Time cap: 18 minutes

Official workout details

All Divisions
For time:
500-meter run
O-course run

Time cap: 8 minutes

Official workout details

14-15 / 16-17 / 35-49 Divisions
For time:
40-ft. handstand-walk obstacle course
20 wall-ball shots
40-ft. handstand-walk obstacle course

M 14-15: 20-lb. ball to 10-ft. target
M 16-17: 30-lb. ball to 10-ft. target
M 35-49: 30-lb. ball to 10-ft. target
F 14-15: 14-lb. ball to 9-ft. target
F 16-17: 20-lb. ball to 9-ft. target
F 35-49: 20-lb. ball to 9-ft. target

50+ Divisions
40-ft. handstand walk
20 wall-ball shots
40-ft. handstand walk

M 50+: 20-lb. ball to 10-ft. target
F 50+: 14-lb. ball to 9-ft. target

Time cap: 4 minutes

Official workout details

16-17 / 35-49 Divisions
For time:
50 double-unders
5 squat snatches
50 double-unders
4 squat snatches
50 double-unders
3 squat snatches
50 double-unders
2 squat snatches

M 16-17: 185-205-225-245 lb.
M 35-39: 185-205-225-245 lb.
M 40-44: 185-205-225-245 lb.
M 45-49: 145-165-185-205 lb.
F 16-17: 135-145-155-165 lb.
F 35-39: 135-145-155-165 lb.
F 40-44: 135-145-155-165 lb.
F 45-49: 115-125-135-145 lb.

14-15 / 50+ Divisions
For time:
50 double-unders
5 squat cleans
50 double-unders
4 squat cleans
50 double-unders
3 squat cleans
50 double-unders
2 squat cleans

M 14-15: 185-205-225-245 lb.
M 50-54: 205-225-245-265 lb.
M 55-59: 185-205-225-245 lb.
M 60+: 155-165-185-205 lb.
F 14-15: 135-145-155-165 lb.
F 50-54: 135-145-155-165 lb.
F 55-59: 115-125-135-145 lb.
F 60+: 95-105-115-125 lb.

Athletes will complete 4 rounds of double-unders and squat snatches (squat cleans for 14-15 and 50+ divisions). The weight on the barbell will increase each round.

Time cap: 10 minutes

Official workout details

16-17 / 35-49 Divisions
Ages 16-17 and 35-49 will not compete on Thursday.

Official workout details

14-15 / 50+ Divisions
2 rounds for time of:
800-m row
600-m SkiErg
40 dumbbell squats

M 35-lb. dumbbells
F 20-lb. dumbbells

Time cap: 21 minutes for men, 23 min. for women

Official workout details

14-15 / 50+ Divisions
1-rep-max shoulder-to-overhead

Athletes will have 3 minutes and be allowed three attempts to establish a 1-rep-max shoulder-to-overhead.

There will then be a 1-minute transition before the start of the next event, P.S.

Official workout details

14-15 & 50+ Divisions
For time:
300-m run
4 rope climbs
44-ft. yoke carry
300-m run
3 rope climbs
44-ft. yoke carry
300-m run
2 rope climbs
44-ft. yoke carry
300-m run
1 rope climb
44-ft. yoke carry

M 14-15: 300-lb. yoke
M 50-54: 380-lb. yoke
M 55+: 300-lb. yoke
F 14-15: 245-lb. yoke
F 50-54: 300-lb. yoke
F 55+: 245-lb. yoke

Time cap: 16 minutes

Official workout details

14-15 / 50+ Divisions
Ages 14-15 and 50+ will not compete on Friday.

Official workout details

16-17 / 35-49 Divisions
1-rep-max shoulder-to-overhead

Athletes will have 3 minutes and be allowed three attempts to establish a 1-rep-max shoulder-to-overhead.

There will then be a 1-minute transition before the start of the next event, P.S.

Official workout details

16-17 / 35-49 Divisions
2 rounds for time of:
1,000-m row
750-m SkiErg
50 dumbbell squats

M 50-lb. dumbbells
F 35-lb. dumbbells

Time cap: 21 min. for men, 23 min. for women

Official workout details

16-17 / 35-49 Divisions
300-m run
4 rope climbs
44-ft. yoke carry
300-m run
3 rope climbs
44-ft. yoke carry
300-m run
2 rope climbs
44-ft. yoke carry
300-m run
1 rope climb
44-ft. yoke carry

M 16-17: 480-lb. yoke
M 35-49: 480-lb. yoke
F 16-17: 380-lb. yoke
F 35-49: 380-lb. yoke

Time cap: 16 minutes

Official workout details

16-17 / 35-49 Divisions
5 rounds for time of:
6 muscle-ups
3 back squats
Then,
30 box jump-overs

M 16-17: 275-lb. squat, 30-in. box
M 35-39: 275-lb. squat, 30-in. box
M 40-44: 275-lb. squat, 30-in. box
M 45-49: 275-lb. squat, 30-in. box
F 16-17: 185-lb. squat, 24-in. box
F 35-39: 185-lb. squat, 24-in. box
F 40-44: 185-lb. squat, 24-in. box
F 45-49: 185-lb. squat, 24-in. box

14-15 / 50-54 Divisions
5 rounds for time of:
6 muscle-ups
3 back squats
Then,
30 box jump-overs

M 14-15: 245-lb. squat, 30-in. box
M 50-54: 245-lb. squat, 30-in. box
F 14-15: 165-lb. squat, 24-in. box
F 50-54: 165-lb. squat, 24-in. box

55-59 Division
5 rounds for time of:
3 muscle-ups
3 back squats
Then,
30 box jump-overs

M 55-59: 205-lb. squat, 24-in. box, step-ups allowed
F 55-59: 145-lb. squat, 18-in. box, step-ups allowed

60+ Men’s Division
5 rounds for time of:
2 muscle-ups
3 back squats
Then,
30 box jump-overs

M 60+: 185-lb. squat, 24-in. box, step-ups allowed

60+ Women’s Division
5 rounds for time of:
6 ring pull-ups
3 back squats
Then,
30 box jump-overs

F 60+: 125-lb. squat, 18-in. box, step-ups allowed

Time cap: 13 minutes

Official workout details

All Divisions
For time:
Swim 500 meters

Time cap: 12 minutes

Official workout details

16-17 / 35-49 Divisions
30 deficit handstand push-ups
40 deadlifts
50-cal. BikeErg
60 bar-facing burpees

M 4.5-in. deficit, 225-lb. deadlift
F 3-in. deficit, 155-lb. deadlift

* 14-15 / 50+ Divisions do not perform this event.

Time cap: 16 minutes

Official workout details

Core Couplet
16-17 / 35-49 Divisions
3 rounds for time of:
30 medicine-ball GHD sit-ups
10 sandbag cleans

M 16-17: 20-lb. ball, 150-lb. sandbag
M 35-49: 20-lb. ball, 150-lb. sandbag
F 16-17: 14-lb. ball, 100-lb. sandbag
F 35-49: 14-lb. ball, 100-lb. sandbag

14-15 / 50-59 Divisions
3 rounds for time of:
20 toes-to-bars
10 sandbag cleans

M 14-15: 100-lb. sandbag
M 50-59: 100-lb. sandbag
F 14-15: 70-lb. sandbag
F 50-59: 70-lb. sandbag

60+ Divisions
3 rounds for time of:
18 toes-to-bars
6 sandbag cleans

M 60+: 100-lb. sandbag
F 60+: 70-lb. sandbag

Time cap: 12 minutes

Official workout details

16-17 / 35-49 Divisions
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

M 95-lb. thrusters
F 65-lb. thrusters

Time cap: 7 minutes

14-15 / 50+ Divisions do not perform this event.