2023 Arnold Affiliate Gathering

• 100/70 Calorie Echo Bike
• 50 Sandbag Lunges (60/40)
• 500′ Farmers Carry (60/45)
• 1000m Concept 2 Row
• 80 Wall Balls (20/14 Weighted Balls)(10’/9′ Target)
• 2000m Concept 2 Bike
• 50 Burpees over Sandbag (Bag Facing)
• 200′ Sled Push (330/285)
• 1000m Concept 2 Ski
• Sandbag DT
  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 S2OH

FRIDAY // INDIVIDUAL- FOR TIME // EVENT FLOW / MOVEMENT STANDARDS:

100/70 CAL ROGUE ECHO BIKE: AT THE CALL OF 3,2,1, GO! Athlete will pedal as fast as possible until they finish their allotted calories.  (This event will be used as tiebreak in any of the events there may be a tie)   Once completed they will move to lunges.

50 SANDBAG LUNGES (60/40): Athlete will then pick up SB and advance to first line and do 10 SB lunges. When complete they will advance to next line and do 10 more lunges.  They will proceed until they finish their final set of 10 lunges for total of 50 lunges. For lunges, athlete will step forward and lower, touching back knee to ground, then step back to line, then switch legs and step forward with other leg, touching knee to ground and step back to line. Rep is counted when athlete steps back and knees are mostly straight.  They will then drop their SB in front of rower and proceed to Farmers Carry.

500FT FARMERS CARRY: Athletes will pick up their KB/ Jerry cans and walk back towards ECHO Bike crossing over 50 ft line and then back to line they started at.  They will complete 5 total trips and can set down KB at end after crossing line. Athletes can carry implement however they need, If set down, will just need to pick back up and proceed to line.   Then move to rower.

1000M CONCEPT 2 ROW: Athletes will row until they reach 1000m and then move their SB to front of C2 Bike, then to their station for wall balls.

80 WALL BALLS (20/14)(10'/9'): Athletes will complete 100 wall balls. For the wall ball, the medicine ball will be picked up and held in front of body, then squatted, hip crease below knee, and thrown to hit the specified target (M 10’ / W 9’) If athlete is no repped repeatedly for not hitting depth of squat, head judges may give a bucket to use as target athlete will need to touch every rep.   Then move to their C2 bike.

2000M CONCEPT 2 BIKE: Athletes will bike 2000m on bike, then move their SB to first line for their burpees.

50 BURPEES OVER SANDBAG: Athletes will do 10 burpees over their SB, then move their SB to next line (similar to lunges), and complete 10 more burpees. They will proceed forward every 10 burpees until they finish all 50 burpees. For the Burpee: Athlete starts facing SB, lowers hands to floor jumping feet back and lowering to ground touching chest to floor, then pushing back up and jumping forward and over SB. Rep counts when feet touch floor on other side of SB.   When finished they will advance to sled for pushes.

200’ Sled Pushes: When Athletes finish burpees, they will push sled 50’ crossing line, then push sled back 50’ crossing line, push sled 50’ crossing line, then push sled back 50’.  They are finished when the sled crosses line.

1000M CONCEPT 2 SKI: Athletes will ski 1000m, then move their SB to final event area to perform DT.

SANDBAG "DT": ( 5 rounds of 12 SB DL, 9 SB HPC, 6 SB S2O) Athletes will do 12 SB DL, then 9 SB Hang power cleans, then 6 SB Shoulder to overhead and repeat until have completed all 5 rounds.  

For SB DEADLIFTS: SB will start on ground, using handles, athlete will stand up with bag, rep is counted when knees and hips are both locked out at top, then can return SB to ground.  For SB HANG POWER CLEANS: From the hang position (can be after last deadlift), athlete will clean SB to a front rack position, elbows slightly in front of SB. Rep is counted when knees and hips are both locked out and elbows are in front of bag. Rep will not count if elbows are behind SB or pointed straight down.  For SB SHOULDER TO OVERHEAD: From the front rack position, athletes will press, push press or push jerk SB overhead. Rep is counted when knees, hips and elbows are all locked out and SB is over body.  Rep will not count if SB is in front of body at top of rep.

Then they will take SB and cross the GORUCK finish line for time.

• 100/70 Calorie Echo Bike
• 50 Sandbag Lunges (60/40)
• 500′ Farmers Carry (60/45)
• 1000m Concept 2 Row
• 100 Wall Balls (20/14 Weighted Balls)(10’/9′ Target)
• 2000m Concept 2 Bike
• 50 Burpees over Sandbag (Bag Facing)
• 400′ Sled Push (330/285)
• 1000m Concept 2 Ski
• Sandbag DT
  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 S2OH
    • 10 Rounds

*Once Sandbag comes off the floor it cannot touch the floor again, except during the burpees.  Each time the bag touches the floor a 2 minute penalty is added to the overall event time.

**M/F Pair sandbag is 60 pounds.

SATURDAY // TEAMS OF 2 (M/M, F/F, M/F) -  FOR TIME // 

EVENT FLOW / MOVEMENT STANDARDS:

For team events non working team member will hold SB while other athlete works, then switch. 

Most movements can be shared however team want to break up. 

*ONCE SANDBAG COMES OFF THE GROUND IT CANNOT TOUCH THE GROUND EXCEPT FOR BURPEES. IF BAG TOUCHES IT IS A 2 MINUTE PENALTY*   M/F PAIR USE 60LB SANDBAG

100/70 CAL ROGUE ECHO BIKE: AT THE CALL OF 3,2,1, GO! Team will take turns pedaling as fast as possible until they finish their allotted calories. Team members not working hold SB.  (This event will be used as tiebreak in any of the events there may be a tie)   Once completed team will move to lunges.

50 SANDBAG LUNGES (60/40): Team will then pick up SB and advance to first line and do 10 SB lunges. When complete they will advance to next line and do 10 more lunges.  They will proceed until they finish their final set of 10 lunges for total of 50 lunges. Teams can break up lunges however they want, but must complete 10 once started. For lunges, athlete will step forward and lower, touching back knee to ground, then step back to line, then switch legs and step forward with other leg, touching knee to ground and step back to line. Rep is counted when athlete steps back and knees are mostly straight.  They will then drop their SB in front of rower and proceed to Farmers Carry.

500FT FARMERS CARRY: Team will pick up their KB/ Jerry cans and walk back towards ECHO Bike crossing over 50 ft line and then back to line they started at.  They will complete 5 total trips and can set down KB at end after crossing line. Athletes can carry implement however they need, If set down, will just need to pick back up and proceed to line. Team members not working hold SB.  Then move to rower.

1000M CONCEPT 2 ROW: Athletes will row until they reach 1000m. Team members not working hold SB. When finished the team moves to their station for wall balls.

100 WALL BALLS (20/14)(10'/9'): Athletes will complete 100 wall balls. Team members not working hold SB. For the wall ball, the medicine ball will be picked up and held in front of body, then squatted, hip crease below knee, and thrown to hit the specified target (M 10’ / W 9’) If athlete is no repped repeatedly for not hitting depth of squat, head judges may give a bucket to use as target athlete will need to touch every rep.   Then move to their C2 bike.

2000M CONCEPT 2 BIKE: Athletes will bike 2000m on bike, Team members not working hold SB. When finished, team moves to first line for their burpees.

50 BURPEES OVER SANDBAG: Athletes will do 10 burpees over their SB, then move their SB to next line (similar to lunges), and complete 10 more burpees. They will proceed forward every 10 burpees until they finish all 50 burpees. For the Burpee: Athlete starts facing SB, lowers hands to floor jumping feet back and lowering to ground touching chest to floor, then pushing back up and jumping forward and over SB. Rep counts when feet touch floor on other side of SB.   When finished they will advance to sled for pushes.

200’ Sled Pushes: When Athletes finish burpees, they will push sled 50’ crossing line, then push sled back 50’ crossing line, push sled 50’ crossing line, then push sled back 50’.  Team members not working hold SB. Team is finished when the sled crosses the line.Team will advance to Ski erg.

1000M CONCEPT 2 SKI: As team, athletes will ski 1000m, Team members not working hold SB. When finished team moves to the final event area to perform DT.

SANDBAG DOUBLE "DT": ( 10 rounds of 12 SB DL, 9 SB HPC, 6 SB S2O) Teams can alternate athletes doing  full rounds each as they see fit  of 12 SB DL, then 9 SB Hang power cleans, then 6 SB Shoulder to overhead and repeat until they completed all 10 rounds.  

For SB DEADLIFTS: SB will start on ground, using handles, athlete will stand up with bag, rep is counted when knees and hips are both locked out at top, then can return SB to ground.  For SB HANG POWER CLEANS: From the hang position (can be after last deadlift), athlete will clean SB to a front rack position, elbows slightly in front of SB. Rep is counted when knees and hips are both locked out and elbows are in front of bag. Rep will not count if elbows are behind SB or pointed straight down.  For SB SHOULDER TO OVERHEAD: From the front rack position, athletes will press, push press or push jerk SB overhead. Rep is counted when knees, hips and elbows are all locked out and SB is over body.  Rep will not count if SB is in front of body at top of rep.

Then they will take SB and cross the GORUCK finish line for time.