Official workout details

Workout Description & Scorecard

INDIVIDUAL & AGE GROUP

• Rx’d and Scaled
• Foundations
• Equipment Free

ADAPTIVE

• Upper Extremity

• Lower Extremity

• Multi-Extremity

• Vision

• Short Stature

• Seated with hip function

• Seated without hip function

• Intellectual

Official scorecard / standards (PDF) ↗

Official workout details

Workout Description & Scorecard

INDIVIDUAL & AGE GROUP

• Rx’d and Scaled
• Foundations
• Equipment Free

ADAPTIVE

• Upper Extremity

• Lower Extremity

• Multi-Extremity

• Vision

• Short Stature

• Seated with hip function

• Seated without hip function

• Intellectual

Official scorecard / standards (PDF) ↗

Official workout details

Workout Description & Scorecard

INDIVIDUAL & AGE GROUP

• Rx’d and Scaled
• Foundations
• Equipment Free

ADAPTIVE

• Upper Extremity

• Lower Extremity

• Multi-Extremity

• Vision

• Short Stature

• Seated with hip function

• Seated without hip function

• Intellectual

Official scorecard / standards (PDF) ↗

Official workout details

Workout Description & Scorecard

INDIVIDUAL & AGE GROUP

• Rx’d and Scaled
• Foundations
• Equipment Free

ADAPTIVE

• Upper Extremity

• Lower Extremity

• Multi-Extremity

• Vision

• Short Stature

• Seated with hip function

• Seated without hip function

• Intellectual

Official scorecard / standards (PDF) ↗

Official workout details

Notes

Prior to starting, athletes must set up the competition area as shown in the floor plan (see scorecard).

This workout begins with the athlete standing over the line, away from the wall. After the call of “3, 2, 1… go,” the athlete may move to the wall and complete 10 strict handstand push-ups, then move to the dumbbells for 10 hang power cleans, and finally the rope for 50 double-unders. Complete this sequence for 3 rounds. After the final double-under on the final round, the mandatory 1-minute rest period begins.

The next segment of the workout begins with the athlete standing over the line, away from the wall. After exactly 1 minute of rest, the athlete may begin 10 kipping handstand push-ups, then move to the dumbbells for 10 shoulder-to-overheads, and finally, move to the rope for 50 double-unders. Complete this sequence for 3 rounds. Time stops after the final double-under is completed.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.

There is no tiebreak for this workout.

Video Submission Standards

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Use either of the camera placements provided in the floor plan.

• Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off of the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obscure the view of the athlete.

Equipment

• Two dumbbells, 35/50 lb.*
• Tape to mark the floor
• Jump rope

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

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, athletes must set up the competition area as shown in the floor plan (see scorecard).

This workout begins with the athlete standing across the 5-ft. line, facing the GHD. After the call of “3, 2, 1 … go,” the athlete may move to the GHD for 60 GHD sit-ups, then to the rope for 6 rope climbs, and then back to the starting position facing the GHD for 60 alternating single-leg squats. Continue in this fashion, decreasing the number of repetitions each round. Time stops after the completion of the final single-leg squat.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 20-minute time cap.

Tiebreak (if applicable)

The time should be recorded after the completion of each set of GHD sit-ups.

If the athlete completes the workout before the time cap, there will be no tiebreaker.

If the athlete does not complete the workout before the time cap, when they log their score they will enter the total number of reps they completed as well as the time at which they completed their last full set of GHD sit-ups.

In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher.

Do NOT use a countdown timer.

Video Submission Standards

• Shoot the video according to the diagram provided.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off of the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obscure the view of the athlete.

Equipment

• GHD set to the appropriate height
• Climbing rope, measured and marked to the designated height
• Tape to mark the floor

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 may be disqualified from the competition.

Official scorecard / standards (PDF) ↗

Official workout details

Notes

Prior to starting, athletes must set up the competition area as shown in the floor plan (see scorecard).

The workout begins with the athlete standing behind the line. After the call of “3, 2, 1… go,” the athlete will cross the line, pick up the ball, and perform 120 wall-ball shots. After completing the wall-ball shots, the athlete will move to the rower and pull 120 calories. Time stops when the monitor reads 120 calories.

The athlete’s score will be the time taken to complete the workout or the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout.

Video Submission Standards

• Shoot the video following the diagram provided.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly

• Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off of the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obscure the view of the athlete.

• At the finish of the workout, move the camera to get a final shot of the Concept2 monitor to show the total calories rowed before ending the video recording.

Equipment

• Medicine ball, 14/20 lb.*
• Target at 9/10 ft.
• Concept 2 rower
• Tape to mark the floor

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.) and 9 kg (20 lb.).

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, athletes must set up the competition area as shown in the floor plan (see scorecard).

This event begins with the barbell in the rack. Athletes will have 20 minutes from their declared start time to find a 4-rep-max front squat. Within the 20-minute window, athletes may make as many or as few attempts as they’d like.

Athletes must declare the load they are attempting before starting to lift. After finishing the final lift, remove and film all plates used on the bar to verify the loading.

The athlete’s score will be the load (in lb.) of their heaviest successful set. There is no tiebreak for this event.

Any increases in loading must be at least 1 lb.

Video Submission Standards

• Set up your workout according to the diagram provided. Either camera placement is acceptable.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off of the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obscure the view of the athlete.

Equipment

• Barbell 45/35 lb.
• Bumper plates*
• Collars
• Squat rack

*The official weight must be recorded in pounds.

If converting kilograms to pounds, round up to the nearest pound. If lifting in pounds, only whole pound change plates may be used. Collars cannot be included in the weight.

Be sure the athlete has adequate space to safely complete the workout. 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, athletes must set up the competition area as shown in the floor plan (see scorecard).

This workout begins with the athlete across the line from the barbell. After the call of “3, 2, 1… go,” the athlete may move to the barbell to start their snatches. Snatches must be performed facing the box. After completing 9 snatches, the athlete will move to the box and complete 9 burpee box jump-overs. Then, the athlete will move back to the barbell. Continue in this manner for the round of 6 and 3 reps. Time stops when both feet land on the opposite side of the box after the final burpee box jump-over.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 7-minute time cap.

There is no tiebreak for this workout.

Video Submission Standards

• Set up your workout according to the diagram provided. Either camera placement is acceptable.

• Film ALL competition area measurements so the distances and/or heights can be seen clearly.

• Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off of the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obscure the view of the athlete.

Equipment

• Tape to mark the floor
• Barbell, 35/45 lb.
• Bumper plates*
  ♂ 2×45 lb., 2×25 lb.
  ♀ 2×45 lb., 2×5 lb.
• (Change plates are OK).
• Collars
• Box that is 30 inches in height. The top of the box must be at least 15-by-15 inches.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg (135 lb.), and 83 kg (185 lb.).

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, set up the workout area as shown in the floor plan. The athlete should face the camera during both movements.

This event begins with the barbell on the floor and the athlete standing behind the line directly under the pull-up bar. At “3, 2, 1 … go,” the athlete will move to the barbell to perform 21 thrusters, then back to the pull-up bar for 21 chest-to-bar pull-ups. They will repeat this couplet for 3 rounds.

The event is over when the athlete completes the final chest to bar pull-up. The athlete’s score will be the total time it takes to complete the event.

After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and weights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

Equipment

• Barbell, 45/35 lb.

• Bumper plates of appropriate weight*

• Collars

• Tape to mark the floor

• Pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 38 kg (85 lb.) and 52 kg (115 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.

Official scorecard / standards (PDF) ↗

Official workout details

Notes

Prior to starting the workout, set up the workout area as shown in the floor plan. The athlete should face the camera during all dumbbell movements.

This workout begins with the athlete standing behind the first 5-foot work zone. At “3, 2, 1 … go,” the athlete will move into the first work zone to complete 50 dumbbell shoulder-to-overheads. Then they will advance the dumbbells to the next work zone for 50 dumbbell deadlifts. After completing the dumbbell deadlifts, they may move a single dumbbell to the final work zone beyond the GHD, then return to the GHD for 50 GHD sit-ups. After the GHD sit-ups, they can move to the final work zone and accumulate 100 single-arm dumbbell overhead squats, switching arms as needed. Finally, they will move the dumbbells back to the deadlift work zone and cycle through each movement in the same fashion. Time stops after they complete the final dumbbell shoulder-to-overhead.

The athlete’s score will be the total time it takes to complete the event or the total number of repetitions completed at the time cap. There is no tiebreak for this event.

After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances, weights, and heights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

• At the end of the workout, the athlete must walk to the camera to state their password before moving or turning off the camera.

Equipment

• Two dumbbells, 50/35 lb.

• GHD set to the appropriate height

• Tape to mark the floor

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 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, set up the workout area as shown in the floor plan. The dumbbells must always be returned behind the line furthest from the rings.

This workout begins with the athlete standing on the far side of the 5-meter zone furthest from the rings. At “ 3, 2, 1 … go,” the athlete will move to the rings to complete 30 muscle-ups, then to the dumbbells to complete 30 meters of dumbbell front-rack lunges, changing direction after each 5-meter segment. Then they will complete 300 double-unders. They will continue in this fashion for 20 muscle-ups, 20 meters of dumbbell front-rack lunges, 200 double-unders, and then 10 muscle-ups, 10 meters of dumbbell front-rack lunges, and 100 double-unders. Time stops after the completion of the final double-under.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed at the time cap. There is no tiebreak for this event.

After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and weights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obscure the view of the athlete.

Equipment

• Rings

• Two dumbbells, 50/35 lb.

• Jump rope

• Tape to mark the floor

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

Note: Athletes may use a single knee sleeve on each leg. Athletes wearing additional or modified equipment will face a penalty.

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, set up the floor plan as shown. Always return behind the line furthest from the barbell during the rest periods.

This workout begins with the athlete standing on the far side of the line furthest away from the barbell. At “3, 2, 1 … go,” the athlete may move to the barbell and complete 10 snatches. After the 10th snatch, a mandatory 1-minute rest period begins. The event time does not stop during the rest period. During the rest period, athletes may have assistance loading the barbell with the next weight OR they may use a prestaged barbell set to the appropriate weight.

Athletes must remain behind the start line until the rest period is over. Then, they may move to the barbell and complete 10 snatches at the second weight. They will repeat this sequence for the third weight as well. After the third rest period, the athlete will perform as many reps as possible with the final weight in the time remaining. Time stops at 10 minutes.

The athlete’s score will be the total number of repetitions completed before the 10-minute time cap.

After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

Tie Break

Record the time after each successfully completed set of snatches. In the event of a tie on total repetitions, the athlete who was fastest in finishing the 10 snatches at the previous weight will be ranked higher.

Equipment

• Barbell, 35/45 lb.

• Bumper plates*

• Collars

• Tape to mark the floor

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 38 kg (85 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 75 kg (165 lb.), 83 kg (185 lb.), 102 kg (225 lb.), and 111 kg (245 lb.).

Note: Athletes may use multiple bars prestaged to the appropriate weights OR they may receive assistance changing the weights during the rest period.

• If using multiple barbells, be sure to clearly film ALL weights on ALL barbells.

• If using a single barbell, be sure to clearly film ALL weights that will be used (preferably in the order they will be added to the barbell).

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, set up the workout area as shown in the floor plan. The camera must be placed on the same side as the rower, and the monitor must be clearly visible. The rope must be on the opposite side of the rower.

This workout begins with the athlete seated on the rower with their hands at their sides, clearly off the paddle. At “3, 2, 1 … go,” the athlete will complete a 2,000-meter row, then 60 meters of handstand walking, changing directions after every 5 meters, and then 5 legless rope climbs. They will continue this sequence with a 1,000-meter row, 40-meter handstand walk, and 4 legless rope climbs, then finally a 500-meter row, 20-meter handstand walk, and 3 legless rope climbs. Time stops when the athlete touches above the 15-foot mark, completing the final legless rope climb.

The athlete’s score will be the total time taken to complete the event or the total number of repetitions completed at the time cap. There is no tiebreak for this event.

After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and heights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

Equipment

• Concept2 rower

• 15-ft. climbing rope

• Tape to mark the floor

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, set up the floor plan as shown. Athletes can face either direction on the clean and jerk and bar-facing burpees but must remain in front of the line closest to the camera during the clean and jerks.

This workout begins with the athlete behind the start line. At “3, 2, 1 … go,” the athlete may move to the barbell, complete 3 clean and jerks and then 3 bar-facing burpees. They will repeat this sequence until they have completed 10 rounds.

Time stops when the athlete’s feet have touched the ground on the opposite side of the barbell after the final bar-facing burpee.

The athlete’s score will be the total time taken to complete the event or the total number of repetitions completed at the time cap. There is no tiebreak for this event.

After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and weights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athlete.

Equipment

• Barbell

• Bumper plates*

• Collars

• Tape to mark the floor

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.) and 61 kg (135 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

Set up the workout as shown in the floor plan. Athletes will need to face the camera during the thrusters and chest-to-bar pull-ups.

This workout begins with the athletes standing behind the line directly under the pull-up bars. At “3, 2, 1 … go,” all athletes may move to their barbells to perform 15 synchro thrusters, then back to the pull-up bar for 15 synchro chest-to-bar pull-ups. After the pull-ups, they may return to the barbell and complete 15 synchro bar-facing burpees. They will repeat this sequence for 3 rounds.

The workout is over when the team completes the final synchro bar-facing burpee. The team’s score will be the total time it takes to complete the workout. There is no tiebreak.

After the workout is complete, the team must walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and weights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athletes.

Equipment

• One judge minimum

  • Must watch the entire team for synchro standards

  • Teams may elect to use a second judge to ensure synchro standards

• Barbell, 45/35 lb.

• Bumper plates of appropriate weight*

• Collars

• Tape to mark the floor

• Pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 38 kg (85 lb.) and 52 kg (115 lb.).

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

Any team that in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified.

Official scorecard / standards (PDF) ↗

Official workout details

Notes

Prior to starting the workout, set up the workout area as shown in the floor plan.

This workout begins with the athletes and dumbbells behind the first 5-foot work zone. At “3, 2, 1 … go,” the men will move their dumbbells into the first work zone and complete 35 synchro dumbbell shoulder-to-overheads. Then they will advance the dumbbells to the next work zone for 35 synchro dumbbell deadlifts. After completing the deadlifts, they will each move a single dumbbell to the final work zone beyond the GHDs, then return to the GHD for 35 synchro GHD sit-ups. After the GHD sit-ups, they will move to the final work zone and accumulate 75 synchro single-arm dumbbell overhead squats, switching arms as needed. After the overhead squats, they will move the dumbbells back to the deadlift work zone and once again cycle through each movement in the same fashion.

Once the final shoulder-to-overhead is complete, the men will move their dumbbells back over the starting line, at which point the women may begin their portion of the event. The women will work through the event in the same fashion as the men. Time stops after the women complete their final dumbbell shoulder-to-overhead.

The team’s score will be the total time taken to complete the event or the total number of repetitions completed at the time cap. There is no tiebreak for this event.

After the workout is complete, the team must walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances, heights, and weights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athletes.

Equipment

• One judge

• Four pairs of dumbbells, 35/50 lb.*

• Two GHDs set to the appropriate height

• Tape to mark the floor

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

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

Any team that 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, set up the workout area as shown in the floor plan. The dumbbells must always be returned behind the line furthest from the rings after athletes complete the dumbbell front-rack lunges. The team will need two judges; one judge for the men and one judge for the women.

This workout begins with the team standing behind the line under the rings. At “3, 2, 1 … go,” the women will move to their dumbbells and the men will move to the jump rope. The women will complete 30 meters of synchro dumbbell front-rack lunges, changing directions every 5 meters, while the men complete 200 double-unders with one athlete working at a time, switching as needed. If one pair finishes ahead of the other, they must wait on the side of the field away from the rings until the other pair is finished.

When both pairs have completed the first set of lunges and double-unders, each pair then must accumulate 30 muscle-ups on their set of rings, with the men on one set and the women on the other. One man and one woman may advance to their rings. Their partners must wait by the dumbbells. The working athlete may run back across the 5-meter mark and tag their resting partner to switch at any time. When all repetitions have been completed on both sets of rings, teams will return to the dumbbells and ropes to begin the next round. All muscle-ups must be completed and all teammates must cross the line closest to the dumbbells before work can begin on the next set of lunges or double-unders.

After both pairs have finished the 30 muscle-ups, the men will return to the jump rope and the women will begin the second set of lunges, following the same pattern performed for the first set of lunges, double-unders, and muscle-ups.

The teammates will continue in this fashion until all repetitions are completed or they reach the time cap. Time stops after the completion of the final muscle-up by the final pair or at 25 minutes.

The team’s score will be the total time taken to complete the event or the total number of repetitions completed at the time cap. There is no tie break for this event.

After the workout is complete, the team must walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and weights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judges do not obstruct the view of the athletes.

Equipment

• Two judges

  • One judge for the men

  • One judge for the women

• Rings

• Dumbbells

  • Four 50-lb. dumbbells

  • Four 35-lb. dumbbells

• Jump rope for each athlete

• Tape to mark the floor

*Note: Athletes may wear a single knee sleeve on each leg. Athletes wearing additional or modified equipment will face a penalty.

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

Any team that 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, set up the floor plan as shown. The lifting athlete must face the camera. The lifting platform must be completely clear of all other equipment and non-lifting athletes before the lifting athlete begins their attempt.

The workout begins with a barbell on the platform, set for the first man’s attempt. At “3, 2, 1 … go,” each athlete will have four and half minutes for a maximum of three attempts, (following the schedule below). Athletes can make no more than three attempts within their lifting window. Each athlete must declare the weight they are attempting before every lift. After the men have finished their lifts, the team will have one minute to change the barbell for the first woman. Teams may prestage a women’s barbell loaded to the first woman’s first weight.

Athletes may receive help changing the weight for the lifting athlete between attempts. The weight can be adjusted up or down between attempts. Athletes do not need to make all three attempts. However, they may not make more than three attempts. If an athlete chooses not to take an attempt, the start time for the next lifter does not change.

• 0:00 – 4:30 – M1 snatches

• 4:30-9:00 – M2 clean and jerks

• 9:00 – 10:00 – Stage the women’s barbell

  • No athletes may lift on the platform during this time.

• 10:00-14:30 – W1 snatches

• 14:30-19:00 – W2 clean and jerks

• When the clock reaches 19:00, the workout is over.

The team’s score will be the sum of each athlete’s heaviest successful lift, recorded in pounds. There is no tiebreak.

After the workout is complete, the team must walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and weights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athletes.

Equipment

• One judge

• Barbells, 35/45 lb.

• Bumper plates

• Collars

• Tape to mark the floor

If converting kilograms to pounds, round up to the nearest pound.

Any weight increases with change plates must result in a whole number (no decimal points). Collars cannot be included in the weight.

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

Any team that 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, set up the workout area as shown in the floor plan. The camera must be placed on the same side as the rower and must clearly show the monitor. It is recommended that the team use its media rep to reset the rower for each row. The rope must be on the opposite side of the rower.

This workout begins with the first man seated on the rower, with his hands off the paddle, and the first woman clearly behind the handstand-walk start line. At “3, 2, 1 … go,” the man must row 1K, while the woman accumulates 70 meters of handstand walking, changing directions every 5 meters.

When both athletes are finished, one athlete will run across the field to the rope for 2 legless rope climbs (either athlete may start the rope climbs). The other athlete must wait behind the handstand-walk start line. Athletes may not switch until both reps have been completed. When the first athlete has completed their legless rope climbs, they will return to the waiting athlete and tag them to begin their reps. When both athletes are finished, the woman will row 1,000 meters while the man completes 70 meter of handstand walking, starting behind the line closest to the rower. When both are finished, they will then complete 2 legless rope climbs each. This entire sequence is repeated for a second round.

When the first man/woman pair touches the top of their final rope climb, the second man/woman pair may begin their portion of the workout following the same sequence but rowing 700 meters and handstand walking 100 meters (the man may wait seated on the rower, and the woman may wait behind the handstand-walk start line).

Time stops after the final athlete has completed the final legless rope climb. There is no tiebreak for this event.

After the workout is complete, the team must walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and heights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athletes.

Equipment

• One judge – follow the handstand walk and rope climb

• It is recommended the media rep reset the rower for each athlete.

• Concept2 rower

• 15-ft. climbing rope

• Tape to mark the floor

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

Any team that 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, set up the floor plan as shown. Athletes may face either direction on both movements. The bar may not cross the line.

This workout begins with the team on the far side of the field of play. At “3, 2, 1 … go,” the first woman will move to the barbell to complete 3 clean and jerks and then 3 bar-facing burpees. She will repeat this sequence until 10 rounds have been completed and then will return to the team to tag the next athlete. The first man will repeat the same sequence using the heavier barbell. Then he will tag the second woman. The second woman and man will complete the sequence with snatches instead of clean and jerks. When the second woman completes her final rep, she will return to tag the second man. Time stops when the second man’s feet have touched the ground on the opposite side of the barbell after the final bar-facing burpee.

The team’s score will be the total time taken to complete the event or the total number of repetitions completed at the time cap. There is no tiebreak for this event

After the workout is complete, the team must walk to the camera and state the password BEFORE moving or turning off the camera.

Video Submission Standards

• Film ALL competition area measurements so the distances and weights can be seen clearly.

• Use the camera placement provided in the floor plan.

• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

• Videos must be uncut and unedited to accurately display the performance.

• A clock or timer must be visible throughout the workout.

• Videos shot with a fisheye lens or similar lens may be rejected.

• Do NOT use a countdown timer.

• Ensure the judge does not obstruct the view of the athletes.

Equipment

• One judge

• Barbells, 35/45 lb.

• Bumper plates

• Collars

• Tape to mark the floor

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

Any team that 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

FLOW

All athletes will start in the water. At the sound of the beep, they will swim out and around the yellow buoys. Once back on the beach, they will take off their fins and move toward the kayaks. They will then launch their kayak and paddle across the lake using the orange buoys as a guide. As soon as the nose of the boat passes the final buoy gate, they will get out of the boat and swim to the shore. Time stops when they cross the finish line.

SCORING

100-point event

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

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will move to the sled and pull it through three sections down the field, then move to the Pig and flip it five times. Then, athletes will move to the rings and perform 12 ring muscle-ups, then to the bar for the first set of 12 bar muscle-ups.

Athletes will then turn around to face the finish and complete the second set of 12 bar muscle-ups before moving back to the rings for the final 12 ring muscle-ups.

Athletes will then flip the Pig five times, then drag the sled back across the field. Time stops when both feet have reached the white end zone.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will run down the road, around the bend, into the stadium, across the field, and through the finish.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will move to the first wall and complete 10 wall walks, then 10 thrusters. Then, athletes will advance the bar and move back to the wall. Athletes will continue this sequence for 9, 8, 7, and 6 reps of each. Then, athletes will move to the second bar and wall for the rounds of 5, 4, 3, 2, and 1 reps. After the final thruster, athletes will run onto the platform for the finish.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

Athletes start behind the rig. At the beep, they move to the rope and complete 4 climbs, then move to the ski erg for 500/400 metes, then carry the bag across one section of the field. They then will return to the ropes and repeat. Time stops on the final round when they carry the bag into the white end zone.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will run out of the coliseum, around the course, and back. Once athletes are back in the coliseum, they will return to their lane and complete 1 clean.

Then, athletes will complete the next run, progress to the second bar, and complete 1 clean. Athletes will continue in this fashion for 5 rounds. Time stops once the final lift is complete and the athlete moves to the platform.

After all heats of the first couplet have finished, Event 7 will begin, which is the same format with heavier weights. All athletes will compete in both couplets.

SCORING

100-point event (each)

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

After the call of “3, 2, 1 … go,” athletes will move to the first bike and complete 21 calories, then advance to the first bar for 21 snatches. Then, athletes will move forward to the second bike for 15 calories, then the next bar for 15 snatches. Finally, athletes will move to the third bike for 9 calorie, then to the final bar for 9 snatches. After the final snatch, athletes will drop the bar in front and step or jump over the bar to the finish.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

After this event the field of athletes will be cut to 30 men and 30 women.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will kick up behind the line and navigate each obstacle. When athletes get to the end of the course and cross the final line with both hands, they will turn around and repeat the course. Time stops after athletes cross the final line with both hands, kick down, and reach the platform.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

There will be a tiebreak time taken at the turnaround point. Time-capped athletes who finish on the same obstacle will be ranked by their tiebreak time.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will move to the first pull-up bar and complete 30 toes-to-bars. Athletes will then run two laps before heading to the rig for 30 more toes-to-bars. Athletes then complete another two laps. When athletes return to the stadium for the last time, they will complete the final 30 toes-to-bars before sprinting across the field to the finish line.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will complete 1 pegboard climb, then 7 single-arm dumbbell overhead squats, and 15 double-unders with the heavy rope. Athletes will then move their rope forward and return to the wall. Athletes will continue this sequence completing as many reps as possible until the 11-minute time cap.

SCORING

100-point event

The athlete’s score is the total number of repetitions completed within the 11-minute time cap.

Official workout details

FLOW

Athletes will be called up to the first two platforms based on current competition standings, from last to first. The first two athletes will have 20 seconds to lift the first load. If they are successful, they will move to the designated area. If they are unsuccessful, they will move to meet a judge at the tie-break area. When all athletes have attempted the weight, the unsuccessful athletes will race to complete 3 squat snatches, then sprint to the finish platform to determine the tie break.

The weight on the platforms will then be increased. The next round will begin in the same fashion. When the field of athletes has been reduced to 10 or less, athletes will lift one at a time on the large platform, and the lifting window will extend to 30 seconds.

Athletes will continue lifting and racing for tie breaks until all athletes have established a rank.

If only 1 athlete misses at a weight they do not have to complete the tie-break race.

Official workout details

FLOW

Athletes will begin on the GHD with their hands on the foot pads. At the call of “3, 2, 1 … go,” athletes begin 20 GHD sit-ups, then move to the cheese curd and complete 8 curd cleans over the hay bale.

Athletes then pick up the yoke and carry it as far as possible until time expires. Athletes will have 1 minute to return to the GHD when the next round will begin. Athletes will continue in this fashion until they carry the yoke over the finish line. Time stops when athletes carry the yoke into the white end zone.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes move to the bar and complete 6 deadlifts, advancing the bar after 3 reps. Athletes then move to the first handstand push-up line and complete 1 freestanding HSPU, then walk on their hands to the next line, complete 1 rep and continue in this fashion until they have completed 6 reps.

Athletes will then move to the next bar and repeat the sequence for 10 reps (moving after 5 reps), and finally one more sequence at 14 reps (moving after 7 reps).

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes start rowing. When the distance is complete, athletes move to the rig and complete 90 chest-to-bar pull-ups, moving forward after every 15 reps.

Then, athletes put the bar in the back-rack position and begin lunging. After crossing ⅓ of the field, athletes move the bar to the front rack. After crossing ⅔ of the field, athletes move the bar into the overhead position. When athletes cross the line, they will drop the bar and advance to the finish.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

This event starts with the F/F pair standing on the beach and the M/M pair standing in the holding area. At the call of “3, 2, 1 … go,” the F/F pair enters the water and completes a 500-m swim counterclockwise around the yellow buoy and back to the beach.

Once back on the beach, each athlete grabs a paddle and moves to the boat launch to receive their kayak. Each athlete will individually paddle a 1,000-m course counterclockwise around the orange buoy and back to the boat launch.

Then, each athlete exits the kayak, keeps the paddle, and links up with the F/F pair. The pair moves to the holding area where they pass off the paddles to the M/M pair standing in ranking order. Once both male athletes have a paddle, the F/F pair remains in the holding area and the M/M pair moves to the beach, drops the paddle, and completes the same swim and kayak course. When the M/M pair is back on the beach, both athletes cross the finish line together with their paddles. Time stops when the M/M pair crosses the finish line.

SCORING

100-point event

The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” teams will push the Bob down four sections of the field toward Zeus. Then, the first pair moves to the bar to begin accumulating muscle-ups facing the cheese curds (East) while the second pair holds their cheese curds facing the bar muscle-ups (West).

Pairs may switch between muscle-ups and cheese-curd hold at any time. When the teammates have accumulated 25 total bar muscle-ups, they will move to the Bob and push it four sections down the field, then four sections back to Zeus. After the push, teams return to the bar and complete 50 more synchro muscle-ups.

After the team has completed the final muscle-up, the teammates will run to the finish in the East end zone. Work stops at the 12-min. time cap, or time stops when all members of the team have crossed the finish in the East end zone.

Starting at the 12-min. mark, the team will run to Zeus and begin accumulating toes-to-bars. The first pair will complete toes-to-bars facing the finish (East), while the second pair holds the cheese curds facing the toes-to-bars (West).

When the teammates have completed 42 synchro toes-to-bars, they will move to the Bob and drag it one section of the field. They will repeat this sequence for 4 rounds. After the final drag, time stops when the athlete wearing the chip crosses the finish.

SCORING

100-point event

(TE2 100, TE3 100)
The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” the first MF pair will enter the field and perform 5 synchro wall walks, then move to the barbells and perform 5 synchro thrusters. Following the fifth successful synchro thruster, athletes will roll the bars forward to the next station, and return to the wall to repeat the sequence for 7 rounds.

When 7 rounds are complete, athletes will jump over the bar and run to the finish mat, which will release the second MF pair who will perform 7 synchro wall walks and 7 synchro thrusters for 5 total rounds. Upon completion, the athletes will jump over the barbell and on to the finish mat. Time will stop when the chip timer crosses the finish.

Official workout details

FLOW

At the call of “3, 2, 1 …go,” the first M/F pair moves to the ropes and the second M/F pair moves to the ski ergs. Pair 1 must complete 4 synchro rope climbs while Pair 2 completes 250/200 m on the ski erg. When the climbs and ski are complete, pairs switch. When both pairs are finished, the team will move to the Bob and send one pair to the front to pull the Bob hand-over-hand, while the second pair waits. When the first pair reaches the white tape mark on the rope, the second pair will grab the rope, unfurl it, and do the same.

Teams will continue in this fashion until the Bob has touched the white line (one section of the field). This will repeat for 4 rounds. Time stops when the team has finished the final pull and the timing chip passes the finish line.

At the time cap, all teams will have 2 min. of rest. At the start of Event 6, the team will sprint to Zeus at the opposite end of the field and return behind the Bob. M/F Pair 1 will then push Bob down one section of the field. Then, the entire team will sprint to the end of the field and return behind Bob. The second M/F pair will then push Bob down one section of the field. Teams will continue in this fashion until the team has pushed Bob down all four sections of the field. The team will then run back across the field to the finish line.

SCORING

100-point event

The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” the first male athlete will complete 35 calories on the bike, then move to the bar to complete 35 snatches. The athlete will then step or jump over the bar to the finish.

When the first male reaches the finish, the first female will enter and complete the same sequence. When the first female reaches the finish, the second M/F pair enters.

While the female waits, the male moves to the first bike and completes 25 calories, then 25 snatches on the first bar, then 10 calories on the second bike, and 10 snatches on the second bar. Then, the athlete moves over the bar to the finish. The second woman will then be released from the yellow line to complete the same sequence.

Time stops when the second female athlete reaches the finish.

SCORING

100-point event

The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

The field will be cut to the top 30 teams after this event.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” teams will run two laps. Once the team reaches the yellow start line, the teammates will begin their handstand walk across the field in a single-file line. When all four members of the team have successfully completed the handstand walk, the team will return back down the lane, exit the stadium, and complete two more laps.

After completing the run, teams will enter the stadium and handstand walk the length of the field. Time stops when the fourth and final team member crosses the finish line.

After the time cap there will be a 3-minute reset period before the start of Event 9.

At the sound of the beep, female athletes will have 8 minutes to establish a 3-rep-max back squat. Sharing a single bar, athletes may switch at any time and as often as they want inside the 8-minute window. Athletes may only increase the weight. After 8 minutes, the women transition to the east of the end zone, and the men will occupy the lifting area and have 8 minutes to establish a 3-rep-max back squat. The team’s score will be the the sum of the men’s and women’s weights.

SCORING

100-point event (each)

The team’s score for Event 8 is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

The team’s score for Event 9 will be the total weight lifted.

Each event is worth 100 points.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” the first athlete moves to the pegboard. Once the athlete begins climbing, the rest of the team completes 6 synchro burpees over the Worm.

When the first athlete returns, the second athlete will move to the pegboard. When the second athlete begins climbing, the rest of the team completes 6 burpees over the Worm. Athletes will continue this sequence until all athletes have completed a pegboard climb.

Then, athletes pick up the Worm with all four teammates and complete 8 Worm squats facing the finish mat. After the final squat, teams advance the Worm forward one section and set it down. This sequence continues until the team has completed 5 rounds.

After the final Worm squat on the fifth round, the team drops the Worm and moves to the finish line.

SCORING

100-point event

The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” the first M/F pair will move to the GHD machines and begin 20 GHD sit-ups with the medicine balls, while the second M/F pair begins 8 burpee cheese curd tosses over the hay bails.

When both pairs have finished their respective work, they switch. Teams will continue this sequence for two full rounds and then one half round; this means the first pair will complete 3 sets of GHD sit-ups and two sets of curd tosses, and the second pair will complete 3 sets of curd tosses and two sets of GHD sit-ups.

When all of the work at the GHD and hay bales is complete, teams will move to the Worm and begin the Worm hang clean and jerks, moving the Worm forward after every 10 successful repetitions. After the final hang clean and jerk, teams will drop the Worm and cross the finish.

SCORING

100-point event

The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

CUT TO 10 TEAMS

Official workout details

FLOW

At the call of “3, 2, 1 … go,” the team moves over the hay bale to the barbell and begins the deadlifts. When the team successfully completes 21 reps, the teammates move back over the hay bale to the rig. Teammates kick up into the handstand position, one athlete on each wall. When all four athletes are locked out in a handstand, they may begin their synchro strict HSPU. After completing 21 HSPU, teams return over the hay bale to the bar and roll it forward before beginning the round of 15.

Teams continue in this manner through the rounds of 15 and 9. After the final HSPU, the team moves over the hay bale, over the bar, and runs to the finish line.

SCORING

100-point event

The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” each athlete will move to their own pull-up bar and begin their chest-to-bar pull-ups. When athletes have completed 30 reps, they will advance forward and complete another set of 30, then advance again and complete the final set of 30. When all pull-ups are complete, the team will move to the Worm together and lunge across the floor with the Worm overhead. When the final lunge is complete the team will drop the Worm and move to the finish.

SCORING

100-point event

The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will run the clearly marked run course for the designated distance for their age group. Their time will start when they pass the chip timing strip at the start, and their time will end when they cross the finish line.

SCORING

100-point event

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

In the event of a time cap, the athlete will be placed based on their time of completion of their last lap.

Official workout details

FLOW

Athletes start with their hand on the starting pad. At the call of “3, 2, 1 … go,” athletes advance forward to the rope and perform the rope climb. After completing the rope climb, athletes advance forward to the barbell to complete the deadlifts. After completing the deadlifts, athletes advance the barbell to the next designated area. This flow continues for the remaining rounds. After the athlete completes the final round of deadlifts, they will put the bar down, step or jump over the bar, and advance over the finish line.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

Athletes start on the platform. The barbell will start at 135 lb./85 lb. with clips off of the bar. At the call of “3, 2, 1 … go,” athletes may adjust the weight and will have 6 minutes to find a 1-rep-max snatch. There are no minimum or maximum number of attempts, and the weight can be adjusted up or down. Any successful rep that starts before the 6-minute time cap will count. Athletes must declare each weight to their judge before attempting the lift.

SCORING

100-point event

The athlete’s score is the heaviest successfully completed lift.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will move to the bike and perform the designated number of calories. After completing the bike, athletes move to the GHD and perform the designated number of GHD sit-ups or medicine ball GHD sit-ups depending on your age group.

After completing the GHD sit-ups, athletes will move to the dumbbells and perform the dumbbell squats. After completing the dumbbell squats, athletes will step back and kick up with hands behind the line and complete the 84-ft. walk, which is two sections. After both hands have crossed the line, come down and perform the sandbag squats.

After completing the sandbag squats, athletes move back behind the line. Athletes then kick up with their hands behind the line and perform the next handstand walk. When both hands have crossed into the blue zone, athletes will come down and advance to the finish line.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will enter the water and perform the designated loop. When athletes approach the ramp, they will move out of the water and advance to the finish line.

SCORING

100-point event

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

Official workout details

FLOW

Athletes will start on the rower with hands off of the handle. After completing the 30/24-cal. row athletes will move forward to the barbell and complete the clean and jerks. After completing the clean and jerks athletes will move to the sled push.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the sound of “3, 2, 1 … go,” athletes will advance to the pull-up bar and perform bar muscle-ups or chest-to-bar pull-ups. After completing the reps, athletes move to the ski erg and complete the designated number of calories. Athletes then move to the double-unders.

This flow continues throughout the rest of the event. After completing the final round of double-unders, athletes put the rope down and cross the finish line.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

Athletes will start on the starting area. At the sound of the beep, move to the echo bike and perform the bike calories. After completing the bike move to the box and perform the burpee box jump overs. This flow continues for the remainder of the 7 minute timeframe.

SCORING

100-point event

The athlete’s score is the total number of reps/calories completed.

Official workout details

FLOW

Upper Extremity and Neuromuscular

Athletes will be lined up behind the starting line. At the call of “3, 2, 1 … go,” athletes will begin the run by crossing the chip timer line. The athlete’s time begins when they cross the start line, not on the call of “go.”

Athletes will continue to run the designated course for the prescribed number or laps.

Athletes will finish the event by entering North Park and running down the field across the finish line.

Lower Extremity

Athletes will start on the SkiErg, hands off of the handles. At the call of “3, 2, 1 … go,” athletes may grab the SkiErg handles and begin.

The event finishes at the completion of 6,000 meters. Athletes will not run to the finish line.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the time of the last completed lap or distance on the SkiErg.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will advance to the rope to perform the rope climb. After completing the rope climb, athletes will move to the equipment to complete the lifts. Athletes must face down the field to complete the lifts (toward the finish line).

After completing the lifts, athletes will advance the dumbbell/barbell to the next designated area. This flow continues for the remaining rounds. After completing the final round of lifts, athletes will move over the bar or dumbbell and advance through the finish line.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the start of the event, women’s bars will be loaded to 85 lb., and men’s bars will be loaded with 135 lb. Athletes start on the platform. At the call of “3, 2, 1 … go,” athletes will have 6 minutes to find a 1-rep-max lift. Athletes may make as many attempts as desired and the weight can be adjusted up or down.

Athletes must declare each weight to their judge before attempting the lift. Judges will be able to assist in changing weights, but athletes are ultimately responsible for loading the bar.

Any successful lift that was started before the time cap will count. The smallest available plate will be 1 lb.

SCORING

100-point event

The athlete’s score is the heaviest successfully completed lift.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will move to the bike and perform the designated number of calories. After completing the bike, athletes move to the GHD or toes-to-bar station to perform the designated number of repetitions. Once complete, athletes move to the dumbbells to perform the dumbbell squats.

After completing the dumbbell squats, athletes will begin behind the line to perform their walking task. Each section is 42 feet. Athletes will travel two sections for 84 feet total.

After athletes cross the second line, they move to perform the dumbbell push presses/sandbag squats. After completing the required repetitions, athletes complete another two sections of their prescribed walking movement before advancing to the finish line.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

Upper-extremity athletes will have a chip timer, and will begin behind the start line. At the call of “3, 2, 1 … go,” athletes will run down the beach and into the water. Time starts when athletes cross the start line.

Neuromuscular athletes will begin behind the start line. At the call of “3, 2, 1 … go,” athletes will move to the water and begin the swim.

Lower-extremity athletes will begin in the water. The heat will begin after the other athletes have started.

All athletes will swim while keeping the yellow buoys on their left-hand side. Athletes will continue until they reach the double green buoys where they will turn around and return to the beach.

Upper-extremity athletes will egress the water and finish across the finish line with a chip timer.

Lower-extremity and neuromuscular athletes will finish on the beach and their time and placement will be spotted by judges.

SCORING

100-point event

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

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will advance to the pull-up bar to perform their prescribed movement. After completing the reps, athletes move to the ski erg to complete the designated number of calories. Once complete, move to the rope and perform double-unders.

After finishing the double-unders, athletes advance the rope to the designated area. This flow continues for the remainder of the workout. After completing the final round of double-unders, athletes move past the finish line

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

Official workout details

FLOW

At the call of “3, 2, 1 … go,” athletes will perform their first movement. Upon completion of the first movement, athletes move to the floor to perform the lifts. After completing the lifts, athletes advance the equipment to the next designated area.

This flow continues for the remainder of the event.

SCORING

100-point event

The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.