Heavy Handed INW Classic

For Time: (15min cap)

50/40 Cal Row Buy-in 

—Into— 

3 Rounds for Time 

• 50 ft Sandbag Drag on Floor (150/100)
• 30 DB Bench Press (50s/35s)
• 100 ft Farmer Carry (320/220 total) 

—-Into—- 

50/40 Cal Row Cash-out

Workout Flow:
Start with the row buy-in
Move directly into 3 full rounds of drag, bench, and carry
Finish with the row cash-out
Time stops when the final calorie on the rower is completed

Scoring:
Score = Time to complete the full workout

Standards:
Sandbag Drags standardized in video with James

For Time: (15min cap)

40/30 Cal Row Buy-in 

—Into— 

3 Rounds:

• 50 ft Sandbag Drag on Floor (150/100)
• 20 DB Bench Press (50s/35s)
• 100 ft Farmer Carry (280/180 total) 

—-Into—- 

40/30 Cal Row Cash-out

Workout Flow:
Start with the row buy-in
Move directly into 3 full rounds of drag, bench, and carry
Finish with the row cash-out
Time stops when the final calorie on the rower is completed

Scoring:
Score = Time to complete the full workout

Standards:
Sandbag Drags standardized in video with James

For Time: (15min cap)

40/30 Cal Row Buy-in 

—Into— 

3 Rounds:

• 50 ft Sandbag Drag on Floor (150/100)
• 15 DB Bench Press (50s/35s)
• 100 ft Farmer Carry (240/140 total) 

—-Into—- 

40/30 Cal Row Cash-out

Workout Flow:
Start with the row buy-in
Move directly into 3 full rounds of drag, bench, and carry
Finish with the row cash-out
Time stops when the final calorie on the rower is completed

Scoring:
Score = Time to complete the full workout

Standards:
Sandbag Drags standardized in video with James

Bro Sesh (Team Edition)

For Time: 15-minute cap

Buy-In:

• 50/40 Cal Row – split between partners
  
  Then, 3 Rounds of:

Sandbag Drag

• 25 ft each partner (150/100 lb)

Dumbbell Bench Press

• 40 reps total per round, split between partners (50s/35s)

Farmer Carry

• 50 ft each partner (280/180 lb total for team)

Cash-Out:

• 50/40 cals split

Scoring:
Score = Time to complete the full workout

For Time: (15min cap)

40/30 Cal Row Buy-in 

—Into— 

3 Rounds:

• 50 ft Sandbag Drag on Floor (150/100)
• 20 DB Bench Press (50s/35s)
• 100 ft Farmer Carry (280/180 total) 

—-Into—- 

40/30 Cal Row Cash-out

Workout Flow:
Start with the row buy-in
Move directly into 3 full rounds of drag, bench, and carry
Finish with the row cash-out
Time stops when the final calorie on the rower is completed

Scoring:
Score = Time to complete the full workout

Standards:
Sandbag Drags standardized in video with James

Bro Sesh (Team Edition)

For Time: 15-minute cap

Buy-In:

• 40/30 Cal Row – split between partners
  
  Then, 3 Rounds of:

Sandbag Drag

• 25 ft each partner (100/70 lb)

Dumbbell Bench Press

• 30 reps total per round, split between partners (35s/20s)
  Athletes may alternate as needed

Farmer Carry

• 50 ft each partner (200 lb total for team)

Cash-Out:

• 40/30 cals split

Scoring:
Score = Time to complete the full workout

For Time: (15min cap)

30/24 Cal Row Buy-in 

—Into— 

3 Rounds:

• 50 ft Sandbag Drag on Floor (100/70)
• 20 DB Bench Press (35s/20s)
• 100 ft Farmer Carry (200/100 total) 

—-Into—- 

30/24 Cal Row Cash-out

Workout Flow:
Start with the row buy-in
Move directly into 3 full rounds of drag, bench, and carry
Finish with the row cash-out
Time stops when the final calorie on the rower is completed

Scoring:
Score = Time to complete the full workout

Standards:
Sandbag Drags standardized in video with James

3 Rounds for time: (10min cap)

• 10 Shuttle Runs (25' out and back)
• 16 Dual DB Squats (50s/35s)
• 16 DB-Facing Burpees
   

Score = time 

Elite, RX, Masters 35-44: same as above

Scaled & Masters 45+: 8 shuttle runs, 35s/20s DB squats

4 Rounds for time: (10min cap)

• 10 Shuttle Runs (25')
• 16 DB Squats (50s/35s)
• 16 DB-Facing Burpees

You go, I go - each partner does 2 rounds (alternating), tag the next partner in after each round

Score = time

4 Rounds for time: (10min cap)

• 8 Shuttle Runs (25')
• 16 DB Squats (35s/20s)
• 16 DB-Facing Burpees

You go, I go - each partner does 2 rounds (alternating), tag the next partner in after each round

Score = time

Athletes will work up to a 1RM Round of DT, performed unbroken. Each round consists of:

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Shoulder-to-Overheads

Division Standards:

Same across all divisions

Unbroken Rule:
The round must be completed without dropping the bar or resting it on the ground between movements. Touch-and-go deadlifts are required, but once the 12th deadlift is completed, the bar must remain off the ground through the hang power cleans and shoulder-to-overheads

Timing & Format:
Athletes will have 2 attempts
Attempts begin every 5 minutes (0:00 and 5:00 marks)
Athletes may take multiple lifts within each 5-minute window but only the final successful unbroken round in that window counts

Scoring:
The combined total of the two heaviest successful unbroken rounds will be the athlete’s score
Only fully completed and unbroken rounds count — if a rep is missed or the bar is dropped, that attempt is invalid
Athletes may reattempt within their window if time allows

DT Max Out (Team Version)

Workout Description:
Each athlete will complete a 1RM Round of DT, performed unbroken.

One round of DT consists of:

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Shoulder-to-Overheads

Unbroken Standard:
The bar may touch the ground for each deadlift.
After the 12th deadlift, the bar must not touch the ground until after the 6th shoulder-to-overhead is locked out.
Dropping or resting the bar on the ground during the hang power cleans or shoulder-to-overheads will invalidate the attempt.

Team Flow:

On a 10-minute clock, each athlete gets 2 attempts to establish their heaviest successful unbroken round
Athletes may rest or switch order between attempts as needed
Barbell weight may increase or decrease between attempts

Scoring:
Score = Combined total of each athlete’s heaviest successful unbroken round

For Time: (12min cap)

• 5/4 L-Sit Ring Muscle-Ups
• 12 Overhead Squats (165/115 lb)
• 100-ft Sandbag Carry (150/100 lb)
• 5/4 L-Sit Ring Muscle-Ups
• 10 Overhead Squats (185/135 lb)
• 100-ft Sandbag Carry
• 5/4 L-Sit Ring Muscle-Ups
• 8 Overhead Squats (205/145 lb)
• 100-ft Sandbag Carry

Division Standards: 

ELITE: As written, all standards above.

RX: 10/8 Ring Dips / OHS weights (135/95) (145/105) (155/115)/ Sandbag Carries Same weight (150/100)

Scaled: 10 Ring Rows / OHS Squat Weights (95/65) (105/75) (115/85) / Sandbag weights (100/50 lbs)

Masters 35-44:10/8 Ring Dips / OHS weights (115/85) (135/95) (155/105)/ Sandbag Carries (150/100)

Masters 45+: 8/6 Ring Dips / OHS weights (95/65) (105/75) (115/85) / Sandbag weights (100/50 lbs)

Scoring:
Score = Total time to complete the workout

Notes:
Athletes are responsible for loading their own bars for the second and third OHS weights
Judges must confirm correct weight is loaded before each OHS set

RX TEAMS
For Time – 12 Minute Cap

20/16 Ring Dips (split between partners)
12 Synchro Overhead Squats @ 135/95 lb
50-ft Sandbag Carry each @ 150/100 lb
20/16 Ring Dips (split between partners)
10 Synchro Overhead Squats @ 145/105 lb
50-ft Sandbag Carry each
20/16 Ring Dips (split between partners)
8 Synchro Overhead Squats @ 155/115 lb
50-ft Sandbag Carry each

SCALED TEAMS
For Time – 12 Minute Cap

20 Ring Rows (split between partners)
12 Synchro Overhead Squats @ 95/65 lb
50-ft Sandbag Carry each @ 100/70 lb
20 Ring Rows (split between partners)
10 Synchro Overhead Squats @ 105/75 lb
50-ft Sandbag Carry each
20 Ring Rows (split between partners)
8 Synchro Overhead Squats @ 115/85 lb
50-ft Sandbag Carry each
Standards & Logistics:
Overhead Squats must be synchronized:

Athletes must hit the bottom of the squat together and stand up together for each rep to count

Barbell Loading:

Athletes are responsible for reloading their own bars between rounds as weights increase
Clips must be secured before lifting

Gymnastics Reps:

Can be split between partners in any fashion

Sandbag Carries:

Must be carried (not dragged) for the full 50 ft per athlete

Scoring:
Score = Time to complete the full workout
Time Cap = 12 minutes

Thick and Quick (Team Edition)

For Time – 12 Minute Time Cap

• 15 Synchro Chest-to-Bar Pull-ups
• 100-ft Synchro Single Dumbbell Overhead Lunge (50/35)
• 20 Synchro Toes-to-Bar
• 80-ft Synchro Single Dumbbell Overhead Lunge
• 20 Synchro Toes-to-Bar
• 60-ft Synchro Single Dumbbell Overhead Lunge
• 15 Synchro Chest-to-Bar Pull-ups
  
  

Synchro Standards:
C2B / TTB: Partners must reach the top of each rep at the same time
Lunges: Step and stand in unison — both athletes must reach full extension at the top of each step in unison
Both athletes carry a single dumbbell overhead.

Scoring:
Score = Time to complete the workout
Cap = 12 minutes

Thick and Quick (Team Edition)

For Time – 12 Minute Time Cap

• 15 Synchro Jumping Pull-ups
• 100-ft Synchro Single Dumbbell Overhead Lunge (35/20)
• 20 Synchro Hanging Knee Raises
• 80-ft Synchro Single Dumbbell Overhead Lunge
• 20 Synchro Hanging Knee Raises
• 60-ft Synchro Single Dumbbell Overhead Lunge
• 15 Synchro Jumping Pull-ups

Scoring:
Score = Time to complete the workout
Cap = 12 minutes

For Time: (12-Minute Time Cap)

15 Bar Muscle-Ups
100-ft Dumbbell Offset Lunge (50s/35s)
30 Toes-to-Bar
80-ft Dumbbell Offset Lunge
30 Toes-to-Bar
60-ft Dumbbell Offset Lunge
15 Bar Muscle-Ups

Division Standards:

ELITE: As written, all standards above.
RX: 15 Chest to bar / 20 Toes to bar / Lunges (50s/35s)
Scaled: 15 Pull-ups / 20 Hanging knee raises / Lunges (35s/20s)
Masters 35-44: 15 Chest to bar / 20 Toes to bar / Lunges  (50s/35s)
Masters 45+: 15 Pull-ups / 20 Toes to bar / Lunges (35s/20s)

Movement Standards:
Offset Lunge:

• One dumbbell in the front rack
• One dumbbell held overhead
• Lunges must be walking style (no step-backs), with full hip and knee extension at the top of each step
• Each lunge segment must be completed unbroken, as space allows

Scoring:
Score = Time to complete the full workout
Time Cap = 12 minutes

For Time: (12-Minute Time Cap)

15 Chest-to-Bar Pull-ups
100-ft Dumbbell Offset Lunge (50s/35s)
20 Toes-to-Bar
80-ft Dumbbell Offset Lunge
20 Toes-to-Bar
60-ft Dumbbell Offset Lunge
15 Chest-to-Bar Pull-ups

Movement Standards:
Offset Lunge:

• One dumbbell in the front rack
• One dumbbell held overhead
• Lunges must be walking style (no step-backs), with full hip and knee extension at the top of each step
• Each lunge segment must be completed unbroken, as space allows

Scoring:
Score = Time to complete the full workout
Time Cap = 12 minutes

For Time: (12-Minute Time Cap)

15 Pull-ups
100-ft Dumbbell Offset Lunge (35s/20s)
20 Toes-to-Bar
80-ft Dumbbell Offset Lunge
20 Toes-to-Bar
60-ft Dumbbell Offset Lunge
15 Pull-ups

Movement Standards:
Offset Lunge:

• One dumbbell in the front rack
• One dumbbell held overhead
• Lunges must be walking style (no step-backs), with full hip and knee extension at the top of each step
• Each lunge segment must be completed unbroken, as space allows

Scoring:
Score = Time to complete the full workout
Time Cap = 12 minutes
Tie break is based on time at completion of the second set of Toes-to-Bar if athlete does not finish

For Time: (12-Minute Time Cap)

15 Chest-to-Bar Pull-ups
100-ft Dumbbell Offset Lunge (50s/35s)
20 Toes-to-Bar
80-ft Dumbbell Offset Lunge
20 Toes-to-Bar
60-ft Dumbbell Offset Lunge
15 Chest-to-Bar Pull-ups

Movement Standards:
Offset Lunge:

• One dumbbell in the front rack
• One dumbbell held overhead
• Lunges must be walking style (no step-backs), with full hip and knee extension at the top of each step
• Each lunge segment must be completed unbroken, as space allows

Scoring:
Score = Time to complete the full workout
Time Cap = 12 minutes

For Time: (12-Minute Time Cap)

15 Jumping Pull-ups
100-ft Dumbbell Offset Lunge (35s/20s)
20 Hanging Knee Raises
80-ft Dumbbell Offset Lunge
20 Hanging Knee Raises
60-ft Dumbbell Offset Lunge
15 Jumping Pull-ups

Scoring:
Score = Time to complete the full workout
Time Cap = 12 minutes

Upside Down

3 rounds: 3 minutes on / 1 minute off

Each round begins with a Ski Erg buy-in:

• 40 cals (men) / 30 cals (women)
  Once complete, spend the remaining time accumulating reps of the assigned movement for that round
• Round 1: AMRAP Strict Handstand Push-Ups
• Round 2: AMRAP Handstand Walks
  • 1 rep = every 5 feet completed
• Round 3: AMRAP Wall Walks

The Ski Erg must be completed at the start of every round — calories do not carry over.

Division Standards:

ELITE: As written all standards above.
RX: 32/24 Cal Ski/ Round 1- Kipping HSPU /Round 2- Handstand Walks/ Round 3-Wall Walks
Scaled: 24/18 Cal Ski/ Rounds 1-3 all Wall Walks
Masters 35-44: RX- 32/24 Cal Ski/ Round 1- Kipping HSPU /Round 2- Handstand Walks /Round 3-Wall Walks
Masters 45+: 32/24 Cal Ski/ Rounds 1-3 all Wall Walks

Scoring:
Total reps accumulated across all three AMRAPs = score

Tie Break: Fastest Ski Erg time (40/30 cals) from any round

Upside Down

3 rounds: 3 minutes on / 1 minute off

Each round begins with a Ski Erg buy-in:

• 32 cals (men) / 24 cals (women)
  Once complete, spend the remaining time accumulating reps of the assigned movement for that round
• Round 1: AMRAP Kipping Handstand Push-Ups
• Round 2: AMRAP Handstand Walks
  • 1 rep = every 5 feet completed
• Round 3: AMRAP Wall Walks

The Ski Erg must be completed at the start of every round — calories do not carry over.

Scoring:
Total reps accumulated across all three AMRAPs = score

Tie Break: Fastest Ski Erg time (32/24 cals) from any round

Upside Down

3 rounds: 3 minutes on / 1 minute off

Each round begins with a Ski Erg buy-in:

• 32 cals (men) / 24 cals (women)
  Once complete, spend the remaining time accumulating reps of the assigned movement for that round
• Rounds 1-3: AMRAP Wall Walks

The Ski Erg must be completed at the start of every round — calories do not carry over.

Scoring:
Total reps accumulated across all three AMRAPs = score

Tie Break: Fastest Ski Erg time (32/24 cals) from any round

Upside Down (Team Edition)
3 Rounds — 3 minutes on / 1 minute off

Each round begins with a Ski Erg buy-in, followed by an AMRAP of the designated gymnastics movement.

Buy-In (each round):

40/30 Cal Ski — split between partners

Round 1:

AMRAP Kipping Handstand Push-Ups

Round 2:

AMRAP Handstand Walks (1 rep per 5 feet)

Round 3:

RX: AMRAP Wall Walks


Workout Notes:
Only one partner works at a time
Teams may switch as often as desired within the 3-minute work period
The Ski Erg must be completed before beginning reps of the AMRAP movement in each round
Reps do not begin accumulating until after the Ski Erg buy-in is complete

Scoring:
Score = Total reps across all three AMRAP rounds
Tie Break = Fastest Ski Erg buy-in time from any round

3 rounds: 3 minutes on / 1 minute off

Each round begins with a Ski Erg buy-in:

• 32 cals (men) / 24 cals (women)
  Once complete, spend the remaining time accumulating reps of the assigned movement for that round
• Round 1: AMRAP Kipping Handstand Push-Ups
• Round 2: AMRAP Handstand Walks
  • 1 rep = every 5 feet completed
• Round 3: AMRAP Wall Walks
  The Ski Erg must be completed at the start of every round — calories do not carry over.

Scoring:
Total reps accumulated across all three AMRAPs = score

Tie Break: Fastest Ski Erg time (32/24 cals) from any round

Upside Down (Team Edition)
3 Rounds — 3 minutes on / 1 minute off

Each round begins with a Ski Erg buy-in, followed by an AMRAP of the designated gymnastics movement.

Buy-In (each round):

32/24 Cal Ski — split between partners

Rounds 1-3:

AMRAP Scaled Wall Walks

Workout Notes:
Only one partner works at a time
Teams may switch as often as desired within the 3-minute work period
The Ski Erg must be completed before beginning reps of the AMRAP scaled wall walks in each round
Reps do not begin accumulating until after the Ski Erg buy-in is complete

Scoring:
Score = Total reps across all three AMRAP rounds
Tie Break = Fastest Ski Erg buy-in time from any round

Upside Down

3 rounds: 3 minutes on / 1 minute off

Each round begins with a Ski Erg buy-in:

• 24 cals (men) / 18 cals (women)
  Once complete, spend the remaining time accumulating reps of the assigned movement for that round
• Rounds 1-3: AMRAP Scaled Wall Walks

The Ski Erg must be completed at the start of every round — calories do not carry over.

Scoring:
Total reps accumulated across all three AMRAPs = score

Tie Break: Fastest Ski Erg time (24/18 cals) from any round