The Fittest Experience 2024

Event #6/7 4 Part Play

Presented By: Compete Force

For Time:

P1 Max Cals on Raptor Bike while team completes:

15 Worm Clean and Jerks 200#

30 Synchro Toes to Bar (2 working, 1 resting)

20-20-20’ Unbroken Handstand Walk

P2 Max Cals on Raptor Bike while team completes:

25 Worm Thrusters 200#

30 Synchro Toes to Bar (2 working, 1 resting)

30-30-30’ Unbroken Handstand Walk

P3 Max Cals on Raptor Bike while team completes:

35 Worm Squats 200#

30 Synchro Toes to Bar (2 working, 1 resting)

40-40-40’ Unbroken Handstand Walk

P4 Max Cals on Raptor Bike while team completes:

45 Worm Push Press 200#

30 Synchro Toes to Bar (2 working, 1 resting)

50-50-50’ Unbroken Handstand Walk

*20 Minute Time Cap

Event 6 is total time

Event 7 is total calories

Location: LRX Stage

Total Time: 20 Minutes

Scoring: For Reps

Flow:

This is a 2 part workout. At the call of 3-2-1 Go, 1 teammate will run to their bike to complete as many calories as possible while the other 3 teammates go to their worm to complete 15 Worm Clean and Jerks, then move to 30 synchro toes to bar with 2 teammates working while the other teammate rests, and then finish the round with 20ft Unbroken Handstand Walk each. The handstand walk with go 1 teammates does the whole 20ft, then the next teammate does the whole 20ft, and then the final teammate does the whole 20ft. Once the 3rd teammate completes the 20ft handstand walk unbroken, the teammate that is biking will come off the bike and switch with another teammate. 

The team will then move to the next round that has now 20 Worm Thrusters, then move to 30 synchro toes to bar with 2 teammates working while the other teammate rests, and then finish the round with 30ft Unbroken Handstand Walk each in the same fashion as the first round. 

Once the 3rd teammate completes the 30ft handstand walk unbroken, the teammate that is biking will come off the bike and switch with another teammate. The team will continue in the same fashion for 2 more rounds. 

Once the last round is complete with the last teammate completing the final 50ft unbroken handstand walk, the team will run to the finish pad where time will be called. If the team finishes before the time cap, the team may switch out the athlete on the bike as they wish until the 20 minute time cap is hit. 

Scoring:

Score 4 Part Play A is the total time to complete this workout. In the event of the time cap being reached, the team’s score will be the number of repetitions completed. The finish mat is worth 1 rep.

Score 4 Part Play B is the total calories completed in the 20 minutes.

“Atlas”

Presented By: Alpha Sports 

Pro - RX Division

For Load:

2 Rep Shoulder to Overhead

Men: 185-215-235-255-275-295-315-335

Women: 125-140-155-165-175-185-195-205

Intermediate -35-39 - 40-44 - 45-49 - 16-17 Division

For Load:

2 Rep Shoulder to Overhead

Men: 165-185-200-215-230-245-260-275

Women: 95-110-125-140-155-165-175-185

Rookie - 50-54 - 55-59 - 60+ - 14-15 Division

For Load:

2 Rep Shoulder to Overhead

Men: 135-155-175-195-215-225-235-245

Women: 65-85-95-105-115-125-135-145

Location: FringeSport Stage

Total Time: 8 Minutes

Scoring: Max Weight

Flow:

There will be 9 barbells set up with increasing weight with the final bar being a call your shot bar. At the call of 3-2-1 Go, the athlete will step to the first barbell and complete 2 consecutive Shoulder to Overhead. A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead. They will have 50 seconds to complete the 2 reps and will have a 10 second controlled transition time before moving on to the next bar. If an athlete is unable to complete the 2 reps at any given weight, they will complete as many Cleans (power or squat) as possible in the 50 seconds as their tie-break. If an athlete successfully completes the entire ladder, they will go onto the call your shot bar, where they will get to call their weight to put on the last bar.

Scoring:

The score is the heaviest successful load lifted for 2 reps and tie-breaker is the number of cleans (power or squat) completed on the bar they could not successfully complete.  A successful Shoulder to Overhead will be added to their tie-break score as 1 Shoulder to Overhead equals 50 points plus however many Cleans they are able to complete.

“Chop Wood, Carry Water”

Presented By: Desert Plunge

For Time:

2,000m Row

250m DB Farmer Carry

2 Mile Run

Men: 70# & 40# Dumbbell

Women: 50# & 30# Dumbbell

14-15 Division/Masters 55-59/Masters 60+

M: 50/30#

F: 40/20#

Location: Yeti Stage

Total Time: No Time Cap

Scoring: For Time

Flow
At the call of 3-2-1 Go, all athletes will run out and complete the 2,000m on the Concept2 Rower, then run out and pick up their uneven dumbbells, one heavier DB, one lighter DB. They will farmer carry the DBs for 250 meters. Switching hands whenever they would like. Once complete, they will drop the DBs and run a 2 mile run. 

Time will be called once they cross the finish line. All athletes will receive a chip timer for this workout.

Scoring
Score is the total time to complete this workout. There is no time cap on this workout.

Event #1

Intermediate Division

6 Min AMRAP

Buy In: 500m Row

2-4-6-8-10-etc

Chest to Bar Pull Ups

Burpee Box Jumps 24/20”

Rookie Division

6 Min AMRAP

Buy In: 500m Row

For Time:

2-4-6-8-10-etc

Pull Ups

Burpee Box Jumps 24/20”

Under 8 Kids, Kids 8-10 Division

6 Min AMRAP

Buy In: 200m Row

2-4-6-8-10…etc

Hanging Knee Raises

Burpee to Plate

Kids 11-13 Division

6 Min AMRAP

Buy In: 400m Row

2-4-6-8-10…etc

Hanging Knee Raises

Burpee to Plate

Flow:

This workout is a 6 minute AMRAP of ascending rep with a 500m row buy in.

All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their rower and complete their respective distance. Every athlete must remain seated, holding their handle until the monitor reads their designated distance.

Once complete, with whatever time is remaining of the 6 minutes, they will complete 2 Chest to Bar Pull Ups and then 2 Burpee Box Jumps. Then they will move to 4 Chest to Bar Pull Ups and then 4 Burpee Box Jumps. THen 6/6, 8/8, 10/10, etc. until the 6 minute time cap is called.

Score:

Score for Event #1 will be the total number of repetitions completed in the 6 minutes.

Event #2

Intermediate Division

For Total Reps in 7 Minutes:

30 Double Unders

9 Cleans 95/65

30 Double Unders

9 Cleans 135/85

30 Double Unders

9 Cleans 155/105

30 Double Unders

Max Effort Cleans 185/125

Rookie Division

For Total Reps in 7 Minutes:

30 Double Unders

9 Cleans 75/55

30 Double Unders

9 Cleans 95/65

30 Double Unders

9 Cleans 115/75

30 Double Unders

Max Effort Cleans 135/85

Flow:

Athletes will start on their start pad. At the call of 3-2-1 Go, athletes will run out to their jump rope and complete 30 Double Unders. Once complete, they will move to their barbell and complete 9 Cleans, any style is permitted. They will then load their barbell to the next weight. 

They will go back to their jump rope and complete 30 Double Unders and then complete 9 Cleans at the next weight. Once all 9 are complete, they will load their barbell with the next weight and then head to their jump rope to complete 30 more Double Unders. They will complete 9 more Cleans, load their final weight on the barbell, and then complete 30 more Double Unders. On their final weight for the Cleans, they will complete as many reps as possible at that weight until the 7 minutes is called.

Score: 

Score for this event is the total number of repetitions completed in the 7 minutes.

Event #3

Rookie & Intermediate Divisions

5 Minutes to Find 

2 Rep Max Shoulder to Overhead

Flow:

Each athlete will have 5 minutes to find their 2RM Shoulder to Overhead. The barbell will be taken from the ground.  A Strict Press, Push Press, Push Jerk, or Split Jerk is allowed on the Shoulder to Overhead. Each athlete may make as many attempts as they would like. All 2 reps must be successfully completed before the athlete drops the bar. All 2 reps must be completed before the 5 minute clock hits in order for that weight to count. You MAY NOT be locking out your rep as the 5 minute clock beeps.

Scoring:

Athlete’s score will be the load of their heaviest successful set.

Finals

Rx

For Time: 12 min cap

4/3 Rope Climbs 15’/15’

15 Burpee Box Jump Overs 24/20

50 Single Unders

15/10 Cal Row

15/10 Cal Row

50 Single Unders

15 Burpee Box Jump Overs 24/20

4/3 Rope Climbs

Int

For Time: 12 min cap

3/2 Rope Climbs 15’/12’

12 Burpee Box Jump Overs 24/20

30 Single Unders

12/8 Cal Row

12/8 Cal Row

30 Single Unders

12 Burpee Box Jump Overs 24/20

3/2 Rope Climbs

Rookie

For Time: 12 min cap

3/2 Rope Climbs 15’/12’

12 Burpee Box Jump Overs 24/20

30 Single Unders

12/8 Cal Row

12/8 Cal Row

30 Single Unders

12 Burpee Box Jump Overs 24/20

3/2 Rope Climbs

“Heavy Rope Heavy Bag”

Presented By: Gryt

Pro Division/RX Division/Masters 35-39 Division/Masters 40-44 Division

For Time:

30-30-30-30-30

Single Unders

9-12-15-12-9

Sandbag Squats 150/100

*8 Minute Time Cap

Intermediate Division/Masters 45-49 Division/Masters 50-54 Division/Teens 16-17 Division

For Time:

30-30-30-30-30

Single Unders

9-12-15-12-9

Sandbag Squats 100/80

Rookie Division/Masters 55-59 Division/Masters 60+ Division/Teens 14-15 Division

For Time:

30-30-30-30-30

Single Unders

9-12-15-12-9

Sandbag Squats 80/50

Location: Yeti Stage

Total Time: 8 Minutes

Scoring: For Time

Flow:

Athletes will start on the start pad. At the call of 3-2-1 Go, athletes will chip away at 30 Single Unders. Once complete, they will set the run out to their sandbag and compete 9 Sandbag Squats. Once complete, they will advance their sandbag to the next section before returning back to their rope. They complete another 30 Single Unders and then run back out to complete 12 Sandbag Squats, advance it to the next section and run back to their rope. They will continue in this same fashion for 30-15, 30-12, and 30-9. Once the last 9 Sandbag Squats are completed, they will run to the finish pad where time will be called. 

Scoring:

Score is the total time to complete this workout. In the event of the time cap being reached, the athlete’s score will be the number of repetitions completed. The finish mat is worth 1 rep.

“Inverse”

Presented By: Deficit Blocks 

Pro Division

For Time

3 Rounds:

10 Chest to Bar Pull Ups

8 Alternating DB Snatch 50-60-70#/30-40-50#

Then

3 Rounds:

10 Deficit Handstand Push Ups 6/4”

8 Alternating DB Snatch 50-60-70#/30-40-50#

*8 Min Time Cap

RX Division/Masters 35-39 Division/Masters 40-44 Division/Teens 16-17 Division

For Time

3 Rounds:

10 Chest to Bar Pull Ups

8 Alternating DB Snatch 50-60-70#/30-40-50#

Then

3 Rounds:

10 Deficit Handstand Push Ups 4/2”

8 Alternating DB Snatch 50-60-70#/30-40-50# 

Intermediate Division/Masters 45-49/Masters 50-54/Teens 14-15 Division

For Time

3 Rounds:

10 Pull Ups

8 Alternating DB Snatch 40-50-60#/20-30-40#

Then

3 Rounds:

10 Handstand Push Ups

8 Alternating DB Snatch 40-50-60#/20-30-40#

Rookie Division

For Time

3 Rounds:

10 Pull Ups

8 Alternating DB Snatch 40-50-60#/20-30-40#

Then

3 Rounds:

10 Elevated Handstand Push Ups 2/2”

8 Alternating DB Snatch 40-50-60#/20-30-40#

Masters 55-59/Masters 60+

For Time

2 Rounds:

10 Pull Ups

8 Alternating DB Snatch 30-40#/20-30#

Then

2 Rounds:

10 Elevated Handstand Push Ups 2/4”

8 Alternating DB Snatch 30-40#/20-30#

Tie-breaker is time after first 3 Rounds completed

Location: LRX Stage

Total Time: 8 Minutes

Scoring: For Time

Flow:

Athletes will start on the start pad. At the call of 3-2-1 Go, athletes will run to their pull up bar and complete 10 reps of their respective Pull Ups then they will move to 1st dumbbell and complete 8 Alternating DB Snatches at the first weight. Then they will move back to the pull up bar for 10 reps and then go to their 2nd dumbbell weight for 8 Alternating DB Snatches. Then they will move back to the pull up bar for 10 reps and then go to their 3rd dumbbell weight for 8 Alternating DB Snatches.

They will then move to their HSPU station and complete in the same fashion with 10 HSPUs and 8 Alternating DB Snatches, increasing in weight each round. Once the last round is complete, the athlete will run to their finish pad where time will be called.

Scoring:

Score is the total time to complete this workout. In the event of the time cap being reached, the athlete’s score will be the number of repetitions completed. The finish mat is worth 1 rep. The tie-break time on this workout is the time it takes you to complete the first 3 rounds.

For Time: 10 min cap

MM/FF Pairs

6 Synchro Rope Climbs 15’

15 Synchro Burpee Box Jump Overs 24/20

25 Synchro Thrusters 105/75

Pro Showcase

3 Minutes to find Max Unbroken Handstand Hold 

3 Minutes to find AMRAP Triple Unders

3 Minutes to find Max Unbroken Set of Ring Muscle Ups

Location: LRX Stage

Total Time: 9 Minutes

Scoring: For Repetitions

Flow:

Athletes will start on the start pad. At the call of 3-2-1 Go, athletes will have 3 minutes to find their max Handstand Hold. They may make as many attempts as they would like in the 3 minutes. As soon as 3 minutes is called, they will move directly into 3 minutes to find their max triple unders. As soon as 6 minutes is called, they move directly into 3 minutes to find their max unbroken ring muscle ups. They may make as many attempts as they would like in the 3 minutes.

Scoring:

Each movement will be weighed 33% towards their overall score.

 “Snatch and Go”

Presented By: C4

Pro Division:

3 Sets:

2 min on: 1 min off for Max Reps

250m Run 

Max Effort Snatch in remaining time 185/125

RX Division/Masters 35-39/Masters 40-44 Division

3 Sets:

2 min on: 1 min off for Max Reps

250m Run 

Max Effort Snatch in remaining time 165/105

Intermediate Division/Masters 45-49/Masters 50-54/Teens 16-17 Division

3 Sets:

2 min on: 1 min off for Max Reps

250m Run 

Max Effort Snatch in remaining time 135/95

Rookie Division/Masters 55-59/Masters 60+/Teens 14-15 Division

3 Sets:

2 min on: 1 min off for Max Reps

250m Run 

Max Effort Snatch in remaining time 115/75

Location: FringeSport Stage

Total Time: 9 Minutes

Scoring: For Reps

Flow:

This will be an interval style workout. Athletes will start on the start pad. At the call of 3-2-1 Go, athletes will have 2 minutes to run 250m and then go directly into max Snacthes (power or squat) in the remaining time. As soon as the clock hits 2 minutes, all athletes will rest 1 minute and walk back to their starting pad. They will continue in this same fashion for 2 more sets.

Scoring:

Score is the total number of snatches completed in the 3 sets. Tie-break will be the time it takes the athlete to run the first 250m run.

Event #5 “Trifecta”

Presented By 1st Phorm 

RX Team Division

4 Rounds:

15 Worm Thrusters 200/150

50/35 Cal Bike while Partners Hold Worm

10/7 Synchro Muscle Ups (1 Bar + 1 Ring Muscle Up)

*20 Minute Time Cap

Intermediate Team Division

4 Rounds:

15 Worm Thrusters 200/150

50/35 Cal Bike while Partners Hold Worm

20/15 Synchro Toes to Bar

*20 Minute Time Cap

Rookie Team Division

4 Rounds:

15 Worm Thrusters 200/150

50/35 Cal Bike while Partners Hold Worm

20 Toes to Rings while Partner Hangs

*20 Minute Time Cap

Location: LRX Stage

Total Time: 20 Minutes

Scoring: For Time

Flow:

Teams will start on the start pad. At the call of 3-2-1 Go, the team will run out to their worm and complete 15 Worm Thruster. Once complete, 2 teammates will stay holding the worm off the ground while 1 teammate goes to the bike to complete their respective calories. The teammates may switch out whenever they would like. No calories on the bike will count unless the worm is off the ground. Once all the calories are complete, the team will head to the rig and complete Synchro repetitions of their respective movements. This movement will be 2 teammates working while 1 teammate rests. They may switch in and out as needed. Once all repetitions are complete, the team will head back to their worm to complete 3 more rounds in the same fashion. Once the last round is complete, the team runs to their finish pad where time will be called.

Scoring:

Score is the total time to complete this workout. In the event of the time cap being reached, the team’s score will be the number of repetitions completed. The finish mat is worth 1 rep. 

Event #3 - Worm DT

Presented By: Compete Force

All Divisions

RX - Intermediate - Rookie Team Division

5 Rounds:

12 Worm Deadlifts 200/150

9 Worm Hang Cleans

6 Worm Shoulder to Overhead

30’ Worm Lunge

*10 Min Time Cap

Location: Yeti Stage

Total Time: 10 Minutes

Scoring: For Time

Flow:

Teams will start on the start pad. At the call of 3-2-1 Go, the team will run out to their worm. The team will complete 12 Worm Deadlifts, followed by 9 Worm Hang Cleans, followed by 6 Worm Shoulder to Overhead, and then the team will complete 30ft Worm Lunge.  They will continue in this fashion for 4 more rounds. On the 5th round, they will finish with the 6 Shoulder to Overhead. Once the last round is complete, the team drops their worm and runs to their finish pad where time will be called.

Scoring:

Score is the total time to complete this workout. In the event of the time cap being reached, the team’s score will be the number of repetitions completed. The finish mat is worth 1 rep.