May the Gainz Be With You 2025

Time Cap: 6:00

Ski erg for MAX cals

While…..

20m Sled Push/Pull (20m Push/20m Pull)

Sled weight: same for all divisions - Men 5x45 - Women: 4x45

Athletes will both begin behind start line. Athlete 1 will go to ski erg and ski for max calories while Athlete 2 begins sled push/pull. Once Athlete 2 pushes 20m and pulls back 20m AND sled crosses the line, Athletes must switch movements. One athlete may NOT stay on one movement the entire time. 

SLED PUSH/PULL*: Athlete and entire sled must begin behind the line. Athlete pushes sled to 20m mark and completely crosses (sled) over line. Athlete then pulls sled back to start, sled completely crosses line. Athletes are responsible for changing the sled weight. 

*IF a NO rep is issued on the sled due to inaccurate weight, the skiing athlete must stop. Sled is returned (by athlete) to start line. Sled is properly loaded -and the push/pull must be repeated. The Skiing athlete may NOT ski while this NO rep is being performed. 

SKI ERG: Athlete on ski erg will ski for max calories. When time is called it will NOT be rollover calories. Athlete may not leave ski platform until the sled completely passes the line. 

Score:

Total ski cals + total full distances of sled (10m = 1rep)

Tie Break: Time After 1 ski and1 sled is complete

Time Cap: 6:00

Ski erg for MAX cals

While…..

20m Sled Push/Pull (20m Push/20m Pull)

Sled weight: same for all divisions - Men 5x45 - Women: 4x45

Athletes will both begin behind start line. Athlete 1 will go to ski erg and ski for max calories while Athlete 2 begins sled push/pull. Once Athlete 2 pushes 20m and pulls back 20m AND sled crosses the line, Athletes must switch movements. One athlete may NOT stay on one movement the entire time. 

SLED PUSH/PULL*: Athlete and entire sled must begin behind the line. Athlete pushes sled to 20m mark and completely crosses (sled) over line. Athlete then pulls sled back to start, sled completely crosses line. Athletes are responsible for changing the sled weight. 

*IF a NO rep is issued on the sled due to inaccurate weight, the skiing athlete must stop. Sled is returned (by athlete) to start line. Sled is properly loaded -and the push/pull must be repeated. The Skiing athlete may NOT ski while this NO rep is being performed. 

SKI ERG: Athlete on ski erg will ski for max calories. When time is called it will NOT be rollover calories. Athlete may not leave ski platform until the sled completely passes the line. 

Score: Total ski cals + total full distances of sled (10m = 1rep)

Tie Break: Time After 1 ski and1 sled is complete

Time Cap: 6:00

Ski erg for MAX cals

While…..

20m Sled Push/Pull (20m Push/20m Pull)

Sled weight: same for all divisions - Men 5x45 - Women: 4x45

Athletes will both begin behind start line. Athlete 1 will go to ski erg and ski for max calories while Athlete 2 begins sled push/pull. Once Athlete 2 pushes 20m and pulls back 20m AND sled crosses the line, Athletes must switch movements. One athlete may NOT stay on one movement the entire time. 

SLED PUSH/PULL*: Athlete and entire sled must begin behind the line. Athlete pushes sled to 20m mark and completely crosses (sled) over line. Athlete then pulls sled back to start, sled completely crosses line. Athletes are responsible for changing the sled weight. 

*IF a NO rep is issued on the sled due to inaccurate weight, the skiing athlete must stop. Sled is returned (by athlete) to start line. Sled is properly loaded -and the push/pull must be repeated. The Skiing athlete may NOT ski while this NO rep is being performed. 

SKI ERG: Athlete on ski erg will ski for max calories. When time is called it will NOT be rollover calories. Athlete may not leave ski platform until the sled completely passes the line. 

Score: Total ski cals + total full distances of sled (10m = 1rep)

Tie Break: Time After 1 ski and1 sled is complete

Time Cap: 6:00

Ski erg for Max cals

While…..

20m Sled Push/Pull (20m Push/20m Pull)

Sled weight: Scaled - Men 4x45 - Women: 3x45

Athletes will both begin behind start line. Athlete 1 will go to ski erg and ski for max calories while Athlete 2 begins sled push/pull. Once Athlete 2 pushes 20m and pulls back 20m AND sled crosses the line, Athletes must switch movements. One athlete may NOT stay on one movement the entire time. 

SLED PUSH/PULL*: Athlete and entire sled must begin behind the line. Athlete pushes sled to 20m mark and completely crosses (sled) over line. Athlete then pulls sled back to start, sled completely crosses line. Athletes are responsible for changing the sled weight. 

*IF a NO rep is issued on the sled due to inaccurate weight, the skiing athlete must stop. Sled is returned (by athlete) to start line. Sled is properly loaded -and the push/pull must be repeated. The Skiing athlete may NOT ski while this NO rep is being performed. 

SKI ERG: Athlete on ski erg will ski for max calories. When time is called it will NOT be rollover calories. Athlete may not leave ski platform until the sled completely passes the line. 

Score: Total ski cals + total full distances of sled (10m = 1rep)

Tie Break: Time After 1 ski and1 sled is complete

Time Cap: 14:00

Part A:

10 Cal Echo Bike*

Rope Climbs

5 -4 -3 - 2 - 1

HSPU

20- 16- 12 -8 - 4

*10 cal Echo buy-in to each round. Flow: 10 cal echo, 5 rope climbs, 20 HSPU; 10 cal echo 4 rope climbs, 16 HSPU; etc. to 10 cal echo, 1 rope climb, 4 HSPU

Part B:

In remaining time…….

AMRAP
1,2,3,4,.....

Lateral  burpees over bar 

Deadlift 

Hang Clean 

Shoulder to Overhead 

(movements are synchro)

Weight: 115/75

Flow: Both Athletes begin behind the Echo bikes. On 321 go, 1 athlete will hop on the echo bike. Cals can be split, however. Once cals are met, 5 rope climbs completed. Upon completion of 5 rope climbs + descents, athletes move to the wall for HSPUs. Reps split however. This flow is repeated until 1 rope climb and 4 HSPUs are completed. Time will be noted for tie break.

Part B begins immediately after last HSPU. Synchronized movements for the following:

AMRAP in remaining time:

Lateral Burpees over the Bar (chest on floor together; over bar)

Deadlift (at top extension)

Hang Power Clean (at full catch position)

Shoulder to Overhead (at full OH extension)

(Indicates where athletes must be in sync)

ROPE CLIMBS: Rx, Masters, Intermediate will climb to 15’ mark (marked with blue tape). Descent can be any method.• The non-working partner must remain behind the line until the working partner returns. • Each rep starts with both feet on the ground. • The athlete may jump into the rope climb. • Any style of climbing is permitted. • The rep is credited when one hand clearly touches any part of the designated mark.• There is no requirement during the descent of the climb. • Pairs may rotate between athletes as they wish. • The non-working athlete MUST remain behind the line marked for safety.   

HSPU: • Rx athletes will have 10# weight plates on either side of a mat. Hands must remain on any part of the weight plates. • Masters and Intermediate will have a pad for head, no plates on side.•At the bottom, the head must make contact with the ground. • Rx only:  If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). • The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. • Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Part B movements & Flow:

Once part A is complete, athletes will move on to Part B of the workout. Time will be called at 14:00. Athletes will then perform a synchronized barbell AMRAP. The flow is: 1 Lateral burpee over bar - 1 Deadlift - 1 Hang Power Clean - 1 Shoulder to Overhead. Then 2 Lateral burpee over bar - 2 Deadlift - 2 Hang Power Clean - 2 Shoulder to Overhead. Continue adding 1 rep to each movement until time is called. Score will be total reps. 

LATERAL BURPEES OVER BAR:  Each athlete will perform these movements at their own bar  •The athlete must be parallel to and the barbell before starting the next rep.•Chest must clearly touch the ground at the same time •The athletes MUST clearly jump over the barbell. •Both feet must be off the ground as the athletes pass over their bar. •Stepping over is NOT permitted.  • The athlete does NOT need to use a two-foot takeoff. •Touching the barbell on the jump is a “no rep.”  •The rep is credited when both feet have touched the ground on the opposite side of the barbell. •There is no requirement to land with both feet at the same time.   • Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.  •If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

DEADLIFT: •Athletes must lift the barbell from the floor until full extension of the hips and knees, with shoulders behind the bar. • The arms must be straight throughout the lift, and a sumo deadlift is not permitted. • The bar begins on the floor•  Lift ends with the athlete standing upright, with full knee and hip extension  • Shoulders behind the bar •NO bouncing of the barbell allowed •Athletes must be at full extension together  for rep to count. 

HANG POWER CLEAN •Each repetition must start from the hang. •Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. •The bar may not be lowered past the knee after it has been deadlifted.• If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. •Power cleaning the barbell from the ground in one continuous motion is not permitted. •A hang power clean is acceptable (if an athlete needs to they can: squat, split or muscle), as long as the above requirements are met. •The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. • If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted.  • Both athletes must be in the final catch positions together with elbows clearly in front of the bar with hips and knees FULLY extended for a rep to count. 

SHOULDER TO OVERHEAD: •Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. •Shoulder to overhead can be shoulder press, push press, push jerk or split jerk may be used •as long as the elbow, shoulder, hips and knees are fully extended •bar finishes directly over the body with the feet in line. •Athletes must be in full overhead extension at the same time for rep to count as good and synchronized. 

14:00 Time Cap

Part A:

10 Cal Echo Bike*

Rope Climbs

5 -4 -3 - 2 - 1

HSPU

20- 16- 12 -8 - 4

*10 cal Echo buy-in to each round. Flow: 10 cal echo, 5 rope climbs, 20 HSPU; 10 cal echo 4 rope climbs, 16 HSPU; etc. to 10 cal echo, 1 rope climb, 4 HSPU

Part B:

In remaining time…….

AMRAP
1,2,3,4,.....

Lateral  burpees over bar 

Deadlift 

Hang Clean 

Shoulder to Overhead 

(movements are synchro)

Weight: 115/75

Flow: Both Athletes begin behind the Echo bikes. On 321 go, 1 athlete will hop on the echo bike. Cals can be split, however. Once cals are met, 5 rope climbs completed. Upon completion of 5 rope climbs + descents, athletes move to the wall for HSPUs. Reps split however. This flow is repeated until 1 rope climb and 4 HSPUs are completed. Time will be noted for tie break.

Part B begins immediately after last HSPU. Synchronized movements for the following:

AMRAP in remaining time:

Lateral Burpees over the Bar (chest on floor together; over bar)

Deadlift (at top extension)

Hang Power Clean (at full catch position)

Shoulder to Overhead (at full OH extension)

(Indicates where athletes must be in sync)

ROPE CLIMBS: Rx, Masters, Intermediate will climb to 15’ mark (marked with blue tape). Descent can be any method.• The non-working partner must remain behind the line until the working partner returns. • Each rep starts with both feet on the ground. • The athlete may jump into the rope climb. • Any style of climbing is permitted. • The rep is credited when one hand clearly touches any part of the designated mark.• There is no requirement during the descent of the climb. • Pairs may rotate between athletes as they wish. • The non-working athlete MUST remain behind the line marked for safety.   

HSPU: • Rx athletes will have 10# weight plates on either side of a mat. Hands must remain on any part of the weight plates. • Masters and Intermediate will have a pad for head, no plates on side.•At the bottom, the head must make contact with the ground. • Rx only:  If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). • The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. • Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Part B movements & Flow:

Once part A is complete, athletes will move on to Part B of the workout. Time will be called at 14:00. Athletes will then perform a synchronized barbell AMRAP. The flow is: 1 Lateral burpee over bar - 1 Deadlift - 1 Hang Power Clean - 1 Shoulder to Overhead. Then 2 Lateral burpee over bar - 2 Deadlift - 2 Hang Power Clean - 2 Shoulder to Overhead. Continue adding 1 rep to each movement until time is called. Score will be total reps. 

LATERAL BURPEES OVER BAR:  Each athlete will perform these movements at their own bar  •The athlete must be parallel to and the barbell before starting the next rep.•Chest must clearly touch the ground at the same time •The athletes MUST clearly jump over the barbell. •Both feet must be off the ground as the athletes pass over their bar. •Stepping over is NOT permitted.  • The athlete does NOT need to use a two-foot takeoff. •Touching the barbell on the jump is a “no rep.”  •The rep is credited when both feet have touched the ground on the opposite side of the barbell. •There is no requirement to land with both feet at the same time.   • Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.  •If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

DEADLIFT: •Athletes must lift the barbell from the floor until full extension of the hips and knees, with shoulders behind the bar. • The arms must be straight throughout the lift, and a sumo deadlift is not permitted. • The bar begins on the floor•  Lift ends with the athlete standing upright, with full knee and hip extension  • Shoulders behind the bar •NO bouncing of the barbell allowed •Athletes must be at full extension together  for rep to count. 

HANG POWER CLEAN •Each repetition must start from the hang. •Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. •The bar may not be lowered past the knee after it has been deadlifted.• If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. •Power cleaning the barbell from the ground in one continuous motion is not permitted. •A hang power clean is acceptable (if an athlete needs to they can: squat, split or muscle), as long as the above requirements are met. •The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. • If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted.  • Both athletes must be in the final catch positions together with elbows clearly in front of the bar with hips and knees FULLY extended for a rep to count. 

SHOULDER TO OVERHEAD: •Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. •Shoulder to overhead can be shoulder press, push press, push jerk or split jerk may be used •as long as the elbow, shoulder, hips and knees are fully extended •bar finishes directly over the body with the feet in line. •Athletes must be in full overhead extension at the same time for rep to count as good and synchronized. 

14:00 Time Cap

Part A:

10 Cal Echo Bike*

Rope Climbs

5 -4 -3 - 2 - 1

HSPU

20- 16- 12 -8 - 4

*10 cal Echo buy-in to each round. Flow: 10 cal echo, 5 rope climbs, 20 HSPU; 10 cal echo 4 rope climbs, 16 HSPU; etc. to 10 cal echo, 1 rope climb, 4 HSPU

Part B:

In remaining time…….

AMRAP
1,2,3,4,.....

Lateral  burpees over bar 

Deadlift 

Hang Clean 

Shoulder to Overhead 

(movements are synchro)

Weight: 135/95

Flow: Both Athletes begin behind the Echo bikes. On 321 go, 1 athlete will hop on the echo bike. Cals can be split, however. Once cals are met, 5 rope climbs completed. Upon completion of 5 rope climbs + descents, athletes move to the wall for HSPUs. Reps split however. This flow is repeated until 1 rope climb and 4 HSPUs are completed. Time will be noted for tie break.

Part B begins immediately after last HSPU. Synchronized movements for the following:

AMRAP in remaining time:

Lateral Burpees over the Bar (chest on floor together; over bar)

Deadlift (at top extension)

Hang Power Clean (at full catch position)

Shoulder to Overhead (at full OH extension)

(Indicates where athletes must be in sync)

ROPE CLIMBS: Rx, Masters, Intermediate will climb to 15’ mark (marked with blue tape). Descent can be any method.• The non-working partner must remain behind the line until the working partner returns. • Each rep starts with both feet on the ground. • The athlete may jump into the rope climb. • Any style of climbing is permitted. • The rep is credited when one hand clearly touches any part of the designated mark.• There is no requirement during the descent of the climb. • Pairs may rotate between athletes as they wish. • The non-working athlete MUST remain behind the line marked for safety.   

HSPU: • Rx athletes will have 10# weight plates on either side of a mat. Hands must remain on any part of the weight plates. • Masters and Intermediate will have a pad for head, no plates on side.•At the bottom, the head must make contact with the ground. • Rx only:  If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). • The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. • Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

Part B movements & Flow:

Once part A is complete, athletes will move on to Part B of the workout. Time will be called at 14:00. Athletes will then perform a synchronized barbell AMRAP. The flow is: 1 Lateral burpee over bar - 1 Deadlift - 1 Hang Power Clean - 1 Shoulder to Overhead. Then 2 Lateral burpee over bar - 2 Deadlift - 2 Hang Power Clean - 2 Shoulder to Overhead. Continue adding 1 rep to each movement until time is called. Score will be total reps. 

LATERAL BURPEES OVER BAR:  Each athlete will perform these movements at their own bar  •The athlete must be parallel to and the barbell before starting the next rep.•Chest must clearly touch the ground at the same time •The athletes MUST clearly jump over the barbell. •Both feet must be off the ground as the athletes pass over their bar. •Stepping over is NOT permitted.  • The athlete does NOT need to use a two-foot takeoff. •Touching the barbell on the jump is a “no rep.”  •The rep is credited when both feet have touched the ground on the opposite side of the barbell. •There is no requirement to land with both feet at the same time.   • Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.  •If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

DEADLIFT: •Athletes must lift the barbell from the floor until full extension of the hips and knees, with shoulders behind the bar. • The arms must be straight throughout the lift, and a sumo deadlift is not permitted. • The bar begins on the floor•  Lift ends with the athlete standing upright, with full knee and hip extension  • Shoulders behind the bar •NO bouncing of the barbell allowed •Athletes must be at full extension together  for rep to count. 

HANG POWER CLEAN •Each repetition must start from the hang. •Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. •The bar may not be lowered past the knee after it has been deadlifted.• If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. •Power cleaning the barbell from the ground in one continuous motion is not permitted. •A hang power clean is acceptable (if an athlete needs to they can: squat, split or muscle), as long as the above requirements are met. •The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. • If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted.  • Both athletes must be in the final catch positions together with elbows clearly in front of the bar with hips and knees FULLY extended for a rep to count. 

SHOULDER TO OVERHEAD: •Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. •Shoulder to overhead can be shoulder press, push press, push jerk or split jerk may be used •as long as the elbow, shoulder, hips and knees are fully extended •bar finishes directly over the body with the feet in line. •Athletes must be in full overhead extension at the same time for rep to count as good and synchronized. 

Part A:

10 Cal Echo Bike*

Laying to standing rope climbs 

5 -4 -3 - 2 - 1

Hand Release Push Ups 

20- 16- 12 -8 - 4

*10 cal Echo buy-in to each round. Flow: 10 cal echo, 5 rope climbs, 20 HSPU; 10 cal echo 4 rope climbs, 16 Hand Release Push up; etc. to 10 cal echo, 1 rope climb, 4 Hand Release Push Up

Part B:

In remaining time…….

AMRAP
1,2,3,4,.....

Lateral  burpees over bar 

Deadlift 

Hang Clean 

Shoulder to Overhead 

(movements are synchro)

Weight: 95/65

Flow: Both Athletes begin behind the Echo bikes. On 321 go, 1 athlete will hop on the echo bike. Cals can be split, however. Once cals are met, 5 rope climbs completed. Upon completion of 5 rope climbs + descents, athletes move to Hand Release Push Ups. Reps split however. This flow is repeated until 1 rope climb and 4 Hand Release Push Ups are completed. Time will be noted for tie break.

Part B begins immediately after last Hand release push us is completed. Synchronized movements for the following:

AMRAP in remaining time:

Lateral Burpees over the Bar (chest on floor together; over bar)

Deadlift (at top extension)

Hang Power Clean (at full catch position)

Shoulder to Overhead (at full OH extension)

(Indicates where athletes must be in sync)

HAND RELEASE PUSH UP (Scaled): Elbows must be locked out with the feet no wider than shoulder width. • A straight body position must be maintained throughout the push-up. • No snaking, sagging, or pushing up from the knees. • The chest (nipple line or above) must touch the floor. • Then the hands must be lifted completely off the ground.

ROPE CLIMB (Scaled):  • Athlete must start lying on their back with rope between their legs.  • Athlete grabs rope with hands and pulls themselves up to standing.  • Athlete must use hand over hand for pulling up and lowering to floor.  • Rep is complete when the athlete is lying face up and a controlled, hand over hand descent has been accomplished. 

Part B movements & Flow:

Once part A is complete, athletes will move on to Part B of the workout. Time will be called at 14:00. Athletes will then perform a synchronized barbell AMRAP. The flow is: 1 Lateral burpee over bar - 1 Deadlift - 1 Hang Power Clean - 1 Shoulder to Overhead. Then 2 Lateral burpee over bar - 2 Deadlift - 2 Hang Power Clean - 2 Shoulder to Overhead. Continue adding 1 rep to each movement until time is called. Score will be total reps. 

LATERAL BURPEES OVER BAR:  Each athlete will perform these movements at their own bar  •The athlete must be parallel to and the barbell before starting the next rep.•Chest must clearly touch the ground at the same time •The athletes MUST clearly jump over the barbell. •Both feet must be off the ground as the athletes pass over their bar. •Stepping over is NOT permitted.  • The athlete does NOT need to use a two-foot takeoff. •Touching the barbell on the jump is a “no rep.”  •The rep is credited when both feet have touched the ground on the opposite side of the barbell. •There is no requirement to land with both feet at the same time.   • Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern.  •If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

DEADLIFT: •Athletes must lift the barbell from the floor until full extension of the hips and knees, with shoulders behind the bar. • The arms must be straight throughout the lift, and a sumo deadlift is not permitted. • The bar begins on the floor•  Lift ends with the athlete standing upright, with full knee and hip extension  • Shoulders behind the bar •NO bouncing of the barbell allowed •Athletes must be at full extension together  for rep to count. 

HANG POWER CLEAN •Each repetition must start from the hang. •Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. •The bar may not be lowered past the knee after it has been deadlifted.• If continuous reps are performed, the arms must reach full extension in the bottom of the hang position. •Power cleaning the barbell from the ground in one continuous motion is not permitted. •A hang power clean is acceptable (if an athlete needs to they can: squat, split or muscle), as long as the above requirements are met. •The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. • If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted.  • Both athletes must be in the final catch positions together with elbows clearly in front of the bar with hips and knees FULLY extended for a rep to count. 

SHOULDER TO OVERHEAD: •Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. •Shoulder to overhead can be shoulder press, push press, push jerk or split jerk may be used •as long as the elbow, shoulder, hips and knees are fully extended •bar finishes directly over the body with the feet in line. •Athletes must be in full overhead extension at the same time for rep to count as good and synchronized. 

Tie Break #1: Time upon completion of Part 1

Strength Complex (7min cap )

You Go, I Go style

Squat Snatch

Hang Snatch

OHS

Minimum Load: 115/75 

For total LOAD

*Athletes have a minimum weight they cannot go below. Rep counts when all 3 movements are completed. Score will be total load of successful lifts. 

WORKOUT FLOW: Athlete 1 will complete Snatch (or Clean, scaled only) complex. Then athlete 2 will complete Snatch (or Clean) complex. Athletes will repeat this until 7:00 is up. It is You Go, I Go style. Athlete must successfully complete their complex before next can go. 

COMPLEX RULES: Each athlete must complete a successful COMPLEX before the other athlete can perform their lift.  • The athlete must hang on to the bar for all 3 movements of the complex.  • NO setting bar down or releasing the hands during your lift!  • Resting athlete is resting waiting their turn.  •Athletes may NOT decrease weight once a lift has started  •Unsuccessful weight has to be repeated until complex completed or time cap met. 

SNATCH (squat): Barbell starts on floor.  •The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders  •Athlete receives the bar in a full squat position with hips going below knee crease. • Athlete must stand up fully from the squat to a full overhead extended position with knees, hips, elbows fully extended 

HANG SNATCH: • Athlete starts movement with barbell just above their knees (going below knees will result in a no rep). • Athlete can choose a squat or power catch. • Either version requires full extension of knees, hips, elbows at the top locked out position. • Athlete must be in control at top before rep is issued good.   

OVERHEAD SQUAT: Athlete must start in full locked out position overhead • With bar staying overhead, athlete must squat to full depth (hips below parallel/knee crease) and stand up in a full locked out position, in control.

SCORING EXAMPLE: If a team completes 4 complexes, the weight on the bar will be taken. LIft 1, Partner 1 = 135#; LIft 1, Partner 2 = 95#; LIft 2, Partner 1 = 155#; LIft 2, Partner 2 = 115# TOTAL LOAD = 135+95+155+115 = 500# (this will be the score written on your score card)

Tie Break: Time after each athlete completes 2 complexes 

Strength Complex (7min cap )

You Go, I Go style

Squat Snatch

Hang Snatch

OHS

Minimum Load: 115/75

For total LOAD

*Athletes have a minimum weight they cannot go below. Rep counts when all 3 movements are completed. Score will be total load of successful lifts. 

WORKOUT FLOW: Athlete 1 will complete Snatch (or Clean, scaled only) complex. Then athlete 2 will complete Snatch (or Clean) complex. Athletes will repeat this until 7:00 is up. It is You Go, I Go style. Athlete must successfully complete their complex before next can go. 

COMPLEX RULES: Each athlete must complete a successful COMPLEX before the other athlete can perform their lift.  • The athlete must hang on to the bar for all 3 movements of the complex.  • NO setting bar down or releasing the hands during your lift!  • Resting athlete is resting waiting their turn.  •Athletes may NOT decrease weight once a lift has started  •

SNATCH (squat): Barbell starts on floor.  •The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders  •Athlete receives the bar in a full squat position with hips going below knee crease.  • Athlete must stand up fully from the squat to a full overhead extended position with knees, hips, elbows fully extended 

HANG SNATCH: • Athlete starts movement with barbell just above their knees (going below knees will result in a no rep). • Athlete can choose a squat or power catch. • Either version requires full extension of knees, hips, elbows at the top locked out position. • Athlete must be in control at top before rep is issued good.   

OVERHEAD SQUAT: Athlete must start in full locked out position overhead • With bar staying overhead, athlete must squat to full depth (hips below parallel/knee crease) and stand up in a full locked out position, in control.

SCORING EXAMPLE: If a team compleletes 4 complexes, the weight on the bar will be taken. LIft 1, Partner 1 = 135#; LIft 1, Partner 2 = 95#; LIft 2, Partner 1 = 155#; LIft 2, Partner 2 = 115# TOTAL LOAD = 135+95+155+115 = 500# (this will be the score written on your score card)

Tie Break: Time after each athlete completes 2 complexes 

Strength Complex (7min cap )

You Go, I Go style

Snatch (squat)

Hang Snatch

OHS

Minimum Load: 135/95

For total LOAD

*Athletes have a minimum weight they cannot go below. Rep counts when all 3 movements are completed. Score will be total load of successful lifts. 

WORKOUT FLOW: Athlete 1 will complete Snatch (or Clean, scaled only) complex. Then athlete 2 will complete Snatch (or Clean) complex. Athletes will repeat this until 7:00 is up. It is You Go, I Go style. Athlete must successfully complete their complex before next can go. 

COMPLEX RULES: Each athlete must complete a successful COMPLEX before the other athlete can perform their lift.  • The athlete must hang on to the bar for all 3 movements of the complex.  • NO setting bar down or releasing the hands during your lift!  • Resting athlete is resting waiting their turn.  •Athletes may NOT decrease weight once a lift has started •Unsuccessful weight has to be repeated until complex completed or time cap met. 

SNATCH (squat): Barbell starts on floor.  •The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders  •Athlete receives the bar in a full squat position with hips going below knee crease.  • Athlete must stand up fully from the squat to a full overhead extended position with knees, hips, elbows fully extended 

HANG SNATCH: • Athlete starts movement with barbell just above their knees (going below knees will result in a no rep). • Athlete can choose a squat or power catch. • Either version requires full extension of knees, hips, elbows at the top locked out position. • Athlete must be in control at top before rep is issued good.   

OVERHEAD SQUAT: Athlete must start in full locked out position overhead • With bar staying overhead, athlete must squat to full depth (hips below parallel/knee crease) and stand up in a full locked out position, in control.

SCORING EXAMPLE: If a team compleletes 4 complexes, the weight on the bar will be taken. LIft 1, Partner 1 = 135#; LIft 1, Partner 2 = 95#; LIft 2, Partner 1 = 155#; LIft 2, Partner 2 = 115# TOTAL LOAD = 135+95+155+115 = 500# (this will be the score written on your score card)

Tie Break: Time after each athlete completes 2 complexes 

Strength Complex (7min cap )

You Go, I Go style

Scaled Teams:

Squat Clean

Hang Clean

Front Squat

Minimum Load: 95/65 

For total LOAD

*Athletes have a minimum weight they cannot go below. Rep counts when all 3 movements are completed. Score will be total load of successful lifts. 

WORKOUT FLOW: Athlete 1 will complete Snatch (or Clean, scaled only) complex. Then athlete 2 will complete Snatch (or Clean) complex. Athletes will repeat this until 7:00 is up. It is You Go, I Go style. Athlete must successfully complete their complex before next can go. 

COMPLEX RULES: Each athlete must complet a successful COMPLEX before the other athlete can perform their lift.  • The athlete must hang on to the bar for all 3 movements of the complex.  • NO setting bar down or releasing the hands during your lift!  • Resting athlete is resting waiting their turn.  •Athletes may NOT decrease weight once a lift has started •Unsuccessful weight has to be repeated until complex completed or time cap met. 

CLEAN(squat): Barbell starts on floor.  •The barbell goes directly from the ground to front rack position with elbows clearly ending in front of the bar  •Athlete receives the bar in a full squat position with hips going below knee crease.  • Athlete must stand up fully from the squat to a standing position with knees, hips, fully extended and elbows clearly in front of barbell.

HANG CLEAN: • Athlete starts movement with barbell just above their knees (going below knees will result in a no rep). • Athlete can choose a squat or power catch. • Either version requires full extension of knees, hips, with elbows clearly in front of the bar • Athlete must be in control at top before rep is issued good.   

FRONT SQUAT: Athlete must start with barbell in front rack position • Athlete must squat to full depth (hips below parallel/knee crease) and stand up in a full locked out position, in control.

SCORING EXAMPLE: If a team compleletes 4 complexes, the weight on the bar will be taken. LIft 1, Partner 1 = 135#; LIft 1, Partner 2 = 95#; LIft 2, Partner 1 = 155#; LIft 2, Partner 2 = 115# TOTAL LOAD = 135+95+155+115 = 500# (this will be the score written on your score card)

Tie Break: Time after each athlete completes 2 complexes 

Hyrox 30:00 cap

500m run (together)

200' Burpee Broad Jumps

500m run (together)

1000m Row (tie break time)

500m run (together)

200m KB Farmer Carry

500m run (together)

200' Weighted Lunges

500m run (together)

100 Wallballs 

53/35 KB

20/14 Med Ball

Weight Plate 25/45 

RUN: • Athletes will start behind a line.  • Athletes must both be back from run before moving on to movements. 

BURPEE BROAD JUMP: • Distance is 4x60’ • Athletes can split however needed •chest must contact floor  •Step in’s are allowed  • Feet may not come in front of hands on up portion of burpee  • Down motion of burpee: hands cannot be more than 12” in front of feet • Athlete must cross the line before turning around to go other direction  •  passing an athlete in your way is permitted 

ROW: • Athletes must row 1000m combined •Split however  •Athletes can adjust foot pedals, straps and resistance  • Athlete waiting must wait behind rower • Judge will signal when athletes can exit rower and begin next run

KB FARMERS CARRY: •2 equal weights must be carried  •Farmers carry style only, KB at sides  •Can set down as needed (NO DROPPING KBs!!!)  • Both KBs must be place/returned to the line before next run begins 

WEIGHT PLATE LUNGES: • weight plate hold - behind head only •back knee must make contact with the floor •NO shuffle steps • Feet must be in line with each other or a walk through must happen 

WALLBALLS: • Crossfit Standards only! • Squat portion, hips must be below hip crease • Ball must hit middle of target  • Targets at the rig will be used (not the wall) 

As Teams come to each station, it is first come, first serve in regards to where teams go. If you come in first off the run, grab the machine/station closest to you for the advantage. Your judge will be there to guide you the entire way! There are NO assigned lanes for this event. 

10 teams will go in a heat at once! This will be extremely fun and a little chaotic but we are all used to that!

Tie Break: Time after 1000m Row

Hyrox 30:00 cap

500m run (together)

200' Burpee Broad Jumps

500m run (together)

1000m Row (tie break time)

500m run (together)

200m KB Farmer Carry

500m run (together)

200' SB Lunges

500m run (together)

100 Wallballs 

53/35 KB

20/14 Med Ball

Weight Plate 25/45

RUN: • Athletes will start behind a line.  • Athletes must both be back from run before moving on to movements. 

BURPEE BROAD JUMP: • Distance is 4x60’ • Athletes can split however needed •chest must contact floor  •Step in’s are allowed  • Feet may not come in front of hands on up portion of burpee  • Down motion of burpee: hands cannot be more than 12” in front of feet • Athlete must cross the line before turning around to go other direction  •  passing an athlete in your way is permitted 

ROW: • Athletes must row 1000m combined •Split however  •Athletes can adjust foot pedals, straps and resistance  • Athlete waiting must wait behind rower • Judge will signal when athletes can exit rower and begin next run

KB FARMERS CARRY: •2 equal weights must be carried  •Farmers carry style only, KB at sides  •Can set down as needed (NO DROPPING KBs!!!)  • Both KBs must be place/returned to the line before next run begins 

WEIGHT PLATE LUNGES: • weight plate hold - behind head only •back knee must make contact with the floor •NO shuffle steps • Feet must be in line with each other or a walk through must happen 

WALLBALLS: • Crossfit Standards only! • Squat portion, hips must be below hip crease • Ball must hit middle of target  • Targets at the rig will be used (not the wall) 

As Teams come to each station, it is first come, first serve in regards to where teams go. If you come in first off the run, grab the machine/station closest to you for the advantage. Your judge will be there to guide you the entire way! There are NO assigned lanes for this event. 

10 teams will go in a heat at once! This will be extremely fun and a little chaotic but we are all used to that!

Tie Break: Time after 1000m Row

Hyrox 30:00 cap

500m run (together)

200' Burpee Broad Jumps

500m run (together)

1000m Row (Tie Break time)

500m run (together)

200m KB Farmer Carry

500m run (together)

200' SB Lunges

500m run (together)

100 Wallballs 

53/35 KB

20/14 Med Ball

Weight Plate 25/45 

RUN: • Athletes will start behind a line.  • Athletes must both be back from run before moving on to movements. 

BURPEE BROAD JUMP: • Distance is 4x60’ • Athletes can split however needed •chest must contact floor  •Step in’s are allowed  • Feet may not come in front of hands on up portion of burpee  • Down motion of burpee: hands cannot be more than 12” in front of feet • Athlete must cross the line before turning around to go other direction  •  passing an athlete in your way is permitted 

ROW: • Athletes must row 1000m combined •Split however  •Athletes can adjust foot pedals, straps and resistance  • Athlete waiting must wait behind rower • Judge will signal when athletes can exit rower and begin next run

KB FARMERS CARRY: •2 equal weights must be carried  •Farmers carry style only, KB at sides  •Can set down as needed (NO DROPPING KBs!!!)  • Both KBs must be place/returned to the line before next run begins 

WEIGHT PLATE LUNGES: • weight plate hold - behind head only •back knee must make contact with the floor •NO shuffle steps • Feet must be in line with each other or a walk through must happen 

WALLBALLS: • Crossfit Standards only! • Squat portion, hips must be below hip crease • Ball must hit middle of target  • Targets at the rig will be used (not the wall)

As Teams come to each station, it is first come, first serve in regards to where teams go. If you come in first off the run, grab the machine/station closest to you for the advantage. Your judge will be there to guide you all the way! There are NO assigned lanes for this event. 

10 teams will go in a heat at once! This will be extremely fun and a little chaotic but we are all used to that!

Tie Break: Time after 1000m Row

Hyrox 30:00 cap

500m run (together)

150' Burpee Broad Jumps

500m run (together)

800m Row (Tie Break Time)

500m run (together)

200m KB Farmer Carry

500m run (together)

150' Weighted Lunges

500m run (together)

80 Wallballs 

44/26 KB

14/12 WB

15/25 Weight plate

RUN: • Athletes will start behind a line.  • Athletes must both be back from run before moving on to movements. 

BURPEE BROAD JUMP: • Distance is 4x60’ • Athletes can split however needed •chest must contact floor  •Step in’s are allowed  • Feet may not come in front of hands on up portion of burpee  • Down motion of burpee: hands cannot be more than 12” in front of feet • Athlete must cross the line before turning around to go other direction  •  passing an athlete in your way is permitted 

ROW: • Athletes must row 1000m combined •Split however  •Athletes can adjust foot pedals, straps and resistance  • Athlete waiting must wait behind rower • Judge will signal when athletes can exit rower and begin next run

KB FARMERS CARRY: •2 equal weights must be carried  •Farmers carry style only, KB at sides  •Can set down as needed (NO DROPPING KBs!!!)  • Both KBs must be place/returned to the line before next run begins 

WEIGHT PLATE LUNGES: • weight plate hold - behind head only •back knee must make contact with the floor •NO shuffle steps • Feet must be in line with each other or a walk through must happen 

WALLBALLS: • Crossfit Standards only! • Squat portion, hips must be below hip crease • Ball must hit middle of target  • Targets at the rig will be used (not the wall) 

As Teams come to each station, it is first come, first place in regards to where teams go. If you come in first off the run, grab the machine/station closest to you for the advantage. Your judge will guide you the entire way! There are NO assigned lanes for this event. 

Tie Break: Time after 1000m Row