Kalis Games 2024 Finals

** ALL 3 EVENTS HAVE A TOTAL TIME OF 25 MINUTES

EVENT 1

FOR TIME (TIME CAP: 10 MINUTES)

1600m RUN

** 3-minute reset into lanes on the field, then

EVENT 2

AMRAP 7

100m D-BALL CARRY (150#/100#)

100m SPRINT

** INTERMEDIATE CATEGORIES: 100#/70#

2-minute reset, then 

EVENT 3
3 MINUTES

MAX DISTANCE D-BALL CARRY

** THE ATHLETE WILL BE RESPONSIBLE FOR BRINGING THE D-BALL BACK TO THE START/FINISH OF HIS/HER LANE AT THE END OF EVENT 3.

This workout begins with the athlete at his/her designated place at the START/FINISH line on the track.  At the signal, he/she runs down the track to begin work on the 1600-meter run. After completing the run, he/she moves into his/her assigned lane on the field to rest and wait for the start of Event 2. 

At the 13-minute mark, athletes will carry their designated d-balls up and down their lane for a total of 100 meters, set the weight down at the START/FINISH, and sprint up and down the lane to complete their first 100-meter sprint.  He/she then picks the d-ball up again to do another 100-meter carry, afterwhich, the athlete then sets the weight down again to work on another 100-meter sprint.  This process repeats until 7 minutes are done.

Athletes will have 2 minutes to reset for Event 3.  At the 22-minute mark, the athlete will pick up the d-ball for the last time and carry it for maximum distance.  The workout ends when the athlete sets the weight down or when 25 minutes are up.

EVENT 2

AMRAP 7

100m D-BALL CARRY (150#/100#)

100m SPRINT

** INTERMEDIATE CATEGORIES: 100#/70#

At the 13-minute mark, athletes will carry their designated d-balls up and down their lane for a total of 100 meters, set the weight down at the START/FINISH, and sprint up and down the lane to complete their first 100-meter sprint.  He/she then picks the d-ball up again to do another 100-meter carry, afterwhich, the athlete then sets the weight down again to work on another 100-meter sprint.  This process repeats until 7 minutes are done.

** THE ATHLETE WILL BE RESPONSIBLE FOR BRINGING THE D-BALL BACK TO THE START/FINISH OF HIS/HER LANE AT THE END OF EVENT 3.

Athletes will have 2 minutes to reset for Event 3.  At the 22-minute mark, the athlete will pick up the d-ball for the last time and carry it for maximum distance.  The workout ends when the athlete sets the weight down or when 25 minutes are up.

FOR TIME (TIME CAP: 20 MINUTES)

10 WEIGHTED BOX STEP OVERS (70#/50#, 24”/20”)

300 HEAVY SINGLE UNDERS

20 WEIGHTED BOX STEP OVERS 

200 HEAVY DOUBLE UNDERS

30 WEIGHTED BOX STEP OVERS 

100 DOUBLE CROSSOVERS

** TIE BREAK: Time at the completion of 200 double unders.

This workout begins with the athlete under the rig. At the beep, he/she will proceed to the box to work on 10 weighted box step overs.  Once completed, he/she will go to the first station and perform 300 single unders with the Hades rope.  When the 300 repetitions are complete, he/she will move the chess piece forward to the next station, and then head back to the box to work on the next set of step overs.  When the step overs are done, the athlete then heads back to the Hades rope to perform 200 double unders. After completing the double unders, the athlete will then put the Hades rope to the side of the lane, move the chess piece forward  and go back to the box to work on his/her last set of step overs.  Afterwhich, he/she then proceeds to the station with the Frevo ropes to perform the prescribed number of crossovers.  Time stops when BOTH FEET touch the FINISH MAT.

FOR TIME (TIME CAP: 7 MINUTES)

10/7 RING MUSCLE UPS

50-FT HANDSTAND WALK

10/7 RING MUSCLE UPS

75-FT HANDSTAND WALK

10/7 RING MUSCLE UPS

100-FT HANDSTAND WALK

** RX MALE/RX FEMALE, RX MALE MASTERS/RX FEMALE MASTERS, INTERMEDIATE MALE and INTERMEDIATE MALE MASTERS: RING MUSCLE-UPS

** INTERMEDIATE FEMALE: BAR MUSCLE-UPS

** INTERMEDIATE FEMALE MASTERS: 

10 CHEST-TO-BAR PULL-UPS

50-FT BEAR CRAWL

10 CHEST-TO-BAR PULL-UPS

75-FT BEAR CRAWL

10 CHEST-TO-BAR PULL-UPS

100-FT BEAR CRAWL

** TIE BREAK: Time at the completion of the second set of muscle-ups.

This workout begins with the athlete standing under the rig.  At the beep, he/she proceeds to the rings/bar to do the prescribed number of muscle-ups or chest-to-bar pull-ups.  Once complete, he/she then moves forward to begin his/her handstand walks.  After finishing the 50-foot handstand walk, he/she then moves back to the rig to work on the next set of muscle-ups and back down the lane again for handstand walks.  This process repeats until he/she completes the 100-foot handstand walk, afterwhich, the athlete runs down the lane towards the finish.  Time stops when BOTH FEET hit the finish mat.

FOR TIME (TIME CAP: 6 MINUTES)

25 POWER SNATCHES (95#/65#)

50 GHD SIT-UPS

25 POWER SNATCHES

** INTERMEDIATE CATEGORIES: 75#/55#

** TIE BREAK: Time at the completion of the GHD sit-ups.

This workout begins with the athlete standing behind the line nearest his/her barbell.  At the beep, he/she moves to the barbell and performs 25 snatches.  When the snatches are complete, he/she moves the bar forward to the next station and proceeds to the GHD to work on 50 sit-ups.  Once complete, the athlete moves back to the barbell to perform the last set of snatches.  When the snatches are finished, the athlete GOES OVER THE BARBELL to run to the finish.  Time stops when BOTH FEET hit the finish mat.

FOR TIME (TIME CAP: 13 MINUTES)

BUY-IN: *SURPRISE MOVEMENT* then,

3 ROUNDS

15 TOES TO BAR

10 SQUAT CLEAN AND JERKS(155#/105#)

2 LEGLESS ROPE CLIMBS

** ALL INTERMEDIATE CATEGORIES:: 135#/95#, ROPE CLIMBS

** TIE BREAK: Time at the completion of the first set of legless rope climbs.

This event begins with the athlete under the rig.  At the beep, he/she proceeds to the first station to work on the buy-in.  When the buy-in is complete, he/she then goes to the rig to perform his/her first set of toes-to-bar.  Once the set is complete, he/she then proceeds to the barbell to work on the first set of squat clean and jerks.  When the first set of squat clean and jerks are done, he/she then moves back to the rig to perform the prescribed rope climbs for his/her category.  After the rope climbs, the athlete then goes on to perform his/her second set of toes-to-bar.  One the toes-to-bars are done, he/she then MOVES THE BARBELL FORWARD TO THE NEXT STATION before beginning his/her second set of squat clean and jerks.  When the second set is complete, he/she then moves back to the rope to work on the rope climbs.  This process repeats until the last round is done.  The athlete then GOES OVER THE BARBELL toward the finish mat.  Time stops when BOTH FEET TOUCH THE FINISH MAT.

FOR TIME (TIME CAP: 6 MINUTES)

12-9-6

THRUSTERS 

CHEST-TO-BAR PULL-UPS

RX MALE, RX MALE MASTERS: 135#, 155#, 175#

RX FEMALE, RX FEMALE MASTERS: 95#, 115#, 135#

RX MALE MASTERS 45+: 115#, 135#, 155#

INTERMEDIATE MALE, INTERMEDIATE MALE MASTERS: 105#, 125#, 145#

INTERMEDIATE FEMALE: 85#, 105#, 125#

INTERMEDIATE FEMALE MASTERS: 75#, 95, 115#

This event begins with the athlete under the rig.  At the beep, he/she proceeds to the first barbell to work on 12 thrusters.  Once complete, he/she then heads to the rig to do 12 chest-to-bar pull-ups.  After the pull-ups, he/she goes over the first barbell to perform 9 thrusters at the next weight.  When he/she finishes the thrusters, he/she then goes back to the rig to do 9 chest-to-bar pull-ups.  Once the set of 9 is done, the athlete then goes over the first 2 barbells to perform 6 thrusters at the last weight.  After the last set of thrusters, he/she then proceeds to the rig again to perform the last set of chest-to-bar pull-ups.  Once done, the athlete GOES OVER the barbells to run to the finish.  Time stops when BOTH HIS/HER FEET TOUCH THE FINISH MAT.

** ALL 3 EVENTS HAVE A TOTAL TIME OF 25 MINUTES

EVENT 1 (ALL 4 ATHLETES WORK TOGETHER)

FOR TIME (TIME CAP: 10 MINUTES)

1600m RUN

** 3-minute reset into lanes on the field, then

EVENT 2 (2 ATHLETES WORKING AT A TIME, MF/MF)

AMRAP 7 

100m D-BALL CARRY (150#/100#)

100m SPRINT

** INTERMEDIATE: 100#/70#

2-minute reset, then 

EVENT 3 (2 ATHLETES WORKING AT A TIME, MF/MF)
3 MINUTES

MAX DISTANCE D-BALL CARRY

** THE TEAM WILL BE RESPONSIBLE FOR BRINGING THEIR D-BALLS BACK TO THE START/FINISH OF THEIR LANES AT THE END OF EVENT 3.

This workout begins with all 4 athletes holding the rope at their designated place at the START/FINISH line on the track.  At the signal, they begin work on their 1600-meter run.  All 4 athletes must have their hand on the rope during the run, 2 athletes per side in a staggered fashion. Only the athletes’ hands may come into contact with the rope; the rope may not be used to pull an athlete forward if they lag behind their team. Time for the run stops when the last athlete crosses the finish. 

At the 13-minute mark, the first male and female athletes will carry their designated d-balls up and down their lane for a total of 100 meters, while their teammates wait BEHIND THE  START/FINISH area. Once finished with the carry, they set the weight down at the START/FINISH, and sprint up and down the lane to complete their first 100-meter sprint.  They then pick the d-ball up again to do another 100-meter carry, afterwhich, the athletes then set the weight down again to work on another 100-meter sprint.  This process repeats until 7 minutes are done. Pairs may switch whenever the team sees fit.

Teams will have 2 minutes to reset for Event 3.  At the 22-minute mark, the first pair of male and female athletes will pick up the d-ball for the last time and carry it for maximum distance.  The workout ends when the last pair of athletes set the weight down or when 25 minutes are up. If an athlete wants to switch with his/her teammate midway, he/she must set the weight down where he/she is, head back to the start/finish area and tag his/her teammate before the switch can happen. ATHLETES MAY ONLY SWITCH ONCE.

EVENT 2 (2 ATHLETES WORKING AT A TIME, MF/MF)

AMRAP 7 

100m D-BALL CARRY (150#/100#)

100m SPRINT

** INTERMEDIATE: 100#/70#

At the 13-minute mark, the first male and female athletes will carry their designated d-balls up and down their lane for a total of 100 meters, while their teammates wait BEHIND THE  START/FINISH area. Once finished with the carry, they let go of the weight at the START/FINISH, and sprint up and down the lane to complete their first 100-meter sprint.  They then pick the d-ball up again to do another 100-meter carry, afterwhich, the athletes then let go of the weight to work on another 100-meter sprint.  This process repeats until 7 minutes are done. Pairs may switch whenever the team sees fit.

EVENT 3 (2 ATHLETES WORKING AT A TIME, MF/MF)

3 MINUTES

MAX DISTANCE D-BALL CARRY

** THE TEAM WILL BE RESPONSIBLE FOR BRINGING THEIR D-BALLS BACK TO THE START/FINISH OF THEIR LANES AT THE END OF EVENT 3.

Teams will have 2 minutes to reset for Event 3.  At the 22-minute mark, the first pair of male and female athletes will pick up the d-ball for the last time and carry it for maximum distance.  The workout ends when the last pair of athletes set the weight down or when 25 minutes are up. If an athlete wants to switch with his/her teammate midway, he/she must set the weight down where he/she is, head back to the start/finish area and tag his/her teammate before the switch can happen. ATHLETES MAY ONLY SWITCH ONCE.

FOR TIME (TIME CAP: 15 MINUTES)

10 SYNCHRONIZED WEIGHTED BOX STEP OVERS (70#/50#, ALL 4 ATHLETES TOGETHER)

300 HEAVY SINGLE UNDERS (DONE IN MF PAIRS, 75 SKIPS EACH ATHLETE)

20 SYNCHRONIZED WEIGHTED BOX STEP OVERS

200 HEAVY DOUBLE UNDERS (50 SKIPS EACH ATHLETE)

30 SYNCHRONIZED WEIGHTED BOX STEP OVERS 

100 DOUBLE CROSSOVERS (25 SKIPS EACH ATHLETE)

** BOTH ATHLETES HAVE TO COMPLETE THEIR PRESCRIBED NUMBER OF SKIPS BEFORE THE TEAM CAN SWITCH PAIRS

** INTERMEDIATE TEAMS: 50#/35#, CROSSOVERS for FEMALE ATHLETES

This workout begins with all 4 athletes under the rig. At the beep, all of them will proceed to the box to work on 10 weighted box step overs.  Once completed, the first male-female pair will go to the first station and perform 75 single unders each with the Hades rope.  When both athletes complete the 75 skips, they then tag the next pair so they can work on their share of the skips.  When the 300 repetitions are complete, the last male-female pair will move their chess pieces forward to the next station, and then head back to the box with the rest of the team to work on the next set of step overs.  When the step overs are done, the first male-female pair then heads back to the Hades rope to perform 50 double unders each. After completing the double unders, they again tag the next pair to work on their share of the skips.  When the double unders are complete, the last male-female pair then move their chess pieces forward and rejoin the team to work on the last set of step overs.  Afterwhich, the first male-female pair then proceeds to the station with the Frevo ropes to perform their prescribed number of crossovers before tagging the next pair to do the same.  Time stops when ALL 4 ATHLETES’ FEET touch the FINISH MAT.

FOR TIME (TIME CAP: 10 MINUTES)

(RELAY, ONE MALE/FEMALE PAIR WORKING AT A TIME)

10/7 RING MUSCLE UPS

50-FT HANDSTAND WALK

10/7 RING MUSCLE UPS

75-FT HANDSTAND WALK

10/7 RING MUSCLE UPS

100-FT HANDSTAND WALK

** INTERMEDIATE TEAMS: RING MUSCLE-UPS (MALE), BAR MUSCLE-UPS (FEMALE)

** THE FIRST MALE/FEMALE PAIR MUST FINISH THE WHOLE WORKOUT BEFORE THEY CAN SWITCH.

This workout begins with the athletes standing under their designated rig.  At the beep, the first male-female pair proceeds to the rings/bar to do the prescribed number of muscle-ups.  Once complete, the athletes then move forward to begin their handstand walks.  After finishing the 50-foot handstand walk, they then move back to the rig to work on the next set of muscle-up and handstand walks.  This process repeats until the pair completes the 100-foot handstand walk, afterwhich, they tag the next pair to begin working.  After tagging their teammates, the first pair heads to the FINISH MAT.  Time stops when ALL 4 ATHLETES ARE AT THE FINISH.

FOR TIME (TIME CAP: 8 MINUTES)

(ONE PAIR WORKING AT A TIME)

30 SYNCHRONIZED POWER SNATCHES 95#/65# (MF/MF)

60 SYNCHRONIZED GHD SIT-UPS 

30 SYNCHRONIZED POWER SNATCHES

* PAIRS MAY SWITCH HOWEVER THEY CHOOSE

** INTERMEDIATE TEAMS:

25 SYNCHRONIZED POWER SNATCHES 75#/55# (MF/MF)

50 SYNCHRONIZED GHD SIT-UPS 

25 SYNCHRONIZED POWER SNATCHES

This workout begins with all 4 athletes standing behind the line.  At the beep, the first male/female pair moves to their barbells and begins work on the first set of snatches.  When the snatches are complete, the last working pair moves their barbells forward to the next station then the team proceeds to the GHD to work on 50 sit-ups.  Once complete, the team moves back to the barbells to perform the last set of snatches.  When the snatches are finished, the team GOES OVER THE BARBELL to run to the finish.  Time stops when all 4 athletes are on the FINISH MAT.

FOR TIME (TIME CAP: 16 MINUTES)

BUY-IN: *SURPRISE MOVEMENT* (FF/MM), then

3 ROUNDS

30 SYNCHRONIZED TOES-TO-BAR (FF/MM 15 REPS EACH PAIR, PAIR HAS TO COMPLETE REQUIRED NUMBER OF REPETITIONS BEFORE THEY CAN SWITCH)

10 WORM CLEAN AND JERKS

8 LEGLESS ROPE CLIMBS (RELAY, EACH ATHLETE MUST FINISH 2 ASCENTS BEFORE SWITCHING)

** INTERMEDIATE TEAMS: ROPE CLIMBS

This event begins with all 4 athletes under the rig.  At the beep, the female pair proceeds to the first station to work on their buy-in.  When the female pair is done, they tag the male pair, releasing them to begin work on their buy-in.  When all 4 athletes are done with the buy-in, the female pair then goes to the rig to perform their first set of 15 toes-to-bars. Once they finish the toes-to-bars, they tag the male pair and proceed to wait at the worm.  When the male pair is done with their 15 toes-to-bars, they then join their teammates at the worm to work on their first set of 10 clean and jerks.  When the clean and jerks are done, the team then moves back to the rig to perform the prescribed rope climbs for their category.  Each athlete must do 2 ascents while his/her teammates wait behind the line before the team can switch athletes. 

After all 8 rope climbs are complete, the female pair then goes on to perform their second set of toes-to-bar.  Once the toes-to-bars are done, they then tag the male pair to do their share of toes-to-bars.  While the male pair is working on their toes-to-bars, the female athletes proceed to the worm to wait.  One of them must move the chess piece to the next station before proceeding to the worm.   After the male pair completes their toes-to-bars, they join their teammates at the worm to work on their next set of clean and jerks, then the team goes back to the rig to work on their rope climbs.  This process repeats until the team completes 3 rounds.  Time stops when all 4 athletes are on the finish mat.

** THE TEAM WILL BE RESPONSIBLE FOR RESETTING THEIR WORM AT THE END OF EVENT 8.

FOR TIME (TIME CAP: 10 MINUTES)

12-9-6

WORM BURPEES

WORM THRUSTERS 

This workout starts with all 4 athletes under the rig.  At the beep, they proceed to the worm to complete 12 worm burpees. After the burpees, the team will work on the set of 12 worm thrusters.  Once the first set of thrusters are complete, the team carries the worm forward to the next station and begins their set of 9 burpees.  When the burpees are finished, the team proceeds to work on their set of 9 thrusters.  After the thrusters, the team carries the worm forward to the last station for their last set of burpees and thrusters. Once the last set of thrusters are complete, the team sets the worm down and runs to the finish.  Time stops when all 4 athletes are on the FINISH MAT.