RX

AMRAP 10 Minutes

Buy In:

• 7 rope climbs

Into… 3 rounds

• 20/16 Calorie Echo Bike
• 25ft Handstand Walk

Advance to...

• Max Rep Deadlifts (315/225) in remaining time 10 minutes

At 3,2,1 Go… Athletes will complete the Rope Climbs, then move onto 3 rounds of Bike Cals & HS Walks. After all 3 rounds have been completed Individuals will advance to their Deadlift platform and complete Max Reps in the remaining time. Athletes must complete the Rope Climbs and all 3 rounds before advancing to Deadlifts.

****Score is total reps of Deadlifts or Tie Break time

*Deadlifts will cap out at 40 reps which will create a sub ten-minute tie break score

INTERMEDIATE

AMRAP 10 Minutes


Buy in:

• 5 Rope Climbs

Into… 3 Rounds

• 16/13 Calorie Echo Bike
• 25ft Double Dumbbell Walking Lunges (50/35lb)

Advant to...

• Max Rep Deadlifts (275/205) in remaining 10 minutes

At 3,2,1 Go… Athletes will complete the Rope Climbs, then move onto 3 rounds of Bike Cals & DB Walking Lunges. After all 3 rounds have been completed Individuals will advance to their Deadlift platform and complete Max Reps in the remaining time. Athletes must complete the Rope Climbs and all 3 rounds before advancing to Deadlifts.

**Score is total reps of Deadlifts or Tie Break time

*Deadlifts will cap out at 40 reps which will create a sub ten-minute tie break score

RECREATION

AMRAP 10 Minutes


4 Rounds

• 13/10 Calorie Echo Bike
• 25 ft Double Dumbbell Walking Lunge 35/25’s 

Advance to...

• Max Rep Deadlifts (185/135) in remaining 10 minutes

FOUNDATIONS MOVEMENT OPTIONS:

• Unweighted Lunges
• Max Rep Deadlifts (155/105 lb)
  

If an athlete (Individual or Teams) is unable to complete one or more movements as listed in the Recreational Division, they may substitute one or more of the movements with Foundations options instead.

Athletes (Individual or Teams) using any Foundations substitutions will have their score entered as Scaled and will be ranked below teams that complete the full Recreational workout as prescribed.

*Foundations athletes should focus on quality movement, consistent pacing, and team communication.

At 3,2,1 Go… Athletes will complete 4 rounds of Calorie Bike & DB Walking Lunges. Once all 4 rounds have been completed Athletes will advance to their Deadlift platform and complete Max Reps in the remaining time. Athletes must complete all 4 rounds before advancing to Deadlifts.

**Score is total reps of Deadlifts or Tie Break time

*Deadlifts will cap out at 40 reps which will create a sub ten-minute tie break score

MOVEMENT STANDARDS

ROPE CLIMBS
Rope 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 above the designated mark. • Athletes must clearly touch the beam with one hand. • Athletes must show control as they descend the rope

HANDSTAND WALK

• You MUST handstand walk forward. • When kicking up, your hands (including your fingers) must be placed on the ground BEHIND the line. • Placing your hands or fingers on or over the line when kicking up constitutes a no rep

Each length of the 25-ft (7.62-m) measured distance will count as 5 reps. • Both hands, including palms and fingers, must touch the ground completely clear of the marking the end of each 5-foot section before the feet touch the ground. • If at any time the athlete comes down from their hands before finishing the length, they must repeat the 5-foot section. • Athletes are not required to kick down after completing a segment.

DOUBLE DUMBBELL LUNGES

The athlete must start each length with both feet clearly behind the line. • feet together, and hips and legs extended. • The dumbbells can be held in any position (Farmers Cary, Front Rack or on shoulders). • A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. • Resting the dumbbells on the shoulders is allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. • The athlete must alternate which foot leads for each rep. • Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. • Shuffle steps that advance the athlete forward between reps are not allowed. Each 5 Foot length will be considered 1 rep. • The rep is credited when: - both heels are past the line (touching the line will not count),- the feet are together, - and the hips and legs are fully extended. • The athlete must reach the finish position before lowering the dumbbells to the ground. • If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep, or not keeping the dumbbells at the shoulders for the duration of the rep, the athlete must repeat the entire 5 Foot length

CALORIE BIKE

Bike must start at Zero. Athlete can adjust seat at anytime but may NOT touch the screen. Athlete(s) must complete all the calories before moving off the bike to the next movement.

DEADLIFT

• The barbell starts on the ground. Collars must be placed outside the plates. • The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. • Deliberately bouncing the bar is not allowed.

The rep is credited when: - The athlete’s hips and knees reach full extension. - The athlete’s head and shoulders are behind the bar. • Athletes may NOT use gymnastics grips during the deadlift.

INTERMEDIATE TEAMS

AMRAP 10 Minutes

Buy In…

• 150/125 Calorie Echo Bike
• 10 Rope Climbs

On to…

• Max Rep Deadlifts (275/205) in remaining time

At 3,2,1 Go… Partner 1 will attack the Rope Climbs while Partner 2 attacks the Bike Calories, Partners can alternate between the movements as needed until all reps have been completed. Once Teams have completed the Buy In, they will go to their Deadlifting platform and complete Max Reps in the remaining time.

• *Score is total reps of Deadlifts
• *Teams must complete all rope climbs and Bike Cals before advancing to Deadlifts.
• *Partners can alternate the Deadlift as needed in remainder of 10 minutes.

RECREATIONAL TEAMS

AMRAP 10 Minutes


Buy In…

• 100/80 Calorie Echo Bike
• Double Dumbbell Walking Lunges - 8x25ft (35/25lb)

On to…

• Max Rep Deadlifts (185/135) in remaining time

At 3,2,1 Go… Partner 1 will attack the DB Lunges while Partner 2 attacks the Bike Calories, Partners can alternate between the movements as needed until all reps have been completed. Once Teams have completed the Buy In, they will go to their Deadlifting platform and complete Max Reps in the remaining time.

• *Score is total reps of Deadlifts
• *Teams must complete all rope climbs and Bike Cals before advancing to Deadlifts.
• *Partners can alternate the Deadlift as needed in remainder of 10 minutes.

FOUNDATIONS MOVEMENT OPTIONS:

If an athlete (Individual or Teams) is unable to complete one or more movements as listed in the Recreational Division, they may substitute one or more of the movements with Foundations options instead.

Athletes (Individual or Teams) using any Foundations substitutions will have their score entered as Scaled and will be ranked below teams that complete the full Recreational workout as prescribed.

*Foundations athletes should focus on quality movement, consistent pacing, and team communication.

•       80/60 Calorie Echo Bike
•       6 x 25 ft Unweighted Lunges
•       Max Rep Deadlifts (155/105 lb)

MOVEMENT STANDARDS

ROPE CLIMBS
Rope 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 above the designated mark. • Athletes must clearly touch the beam with one hand. • Athletes must show control as they descend the rope

DOUBLE DUMBBELL LUNGES

The athlete must start each length with both feet clearly behind the line. • feet together, and hips and legs extended. • The dumbbells can be held in any position (Farmers Cary, Front Rack or on shoulders). • A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. • Resting the dumbbells on the shoulders is allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. • The athlete must alternate which foot leads for each rep. • Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. • Shuffle steps that advance the athlete forward between reps are not allowed. Each 5 Foot length will be considered 1 rep. • The rep is credited when: - both heels are past the line (touching the line will not count),- the feet are together, - and the hips and legs are fully extended. • The athlete must reach the finish position before lowering the dumbbells to the ground. • If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep, or not keeping the dumbbells at the shoulders for the duration of the rep, the athlete must repeat the entire 5 Foot length

CALORIE BIKE

Bike must start at Zero. Athlete can adjust seat at anytime but may NOT touch the screen. Athlete(s) must complete all the calories before moving off the bike to the next movement.

DEADLIFT

The barbell starts on the ground. Collars must be placed outside the plates. • The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. • Deliberately bouncing the bar is not allowed.

The rep is credited when: - The athlete’s hips and knees reach full extension. - The athlete’s head and shoulders are behind the bar. • Athletes may NOT use gymnastics grips during the deadlift.

INTERMEDIATE

5 ROUNDS

• 400m Run
• 15 Overhead Squats (95/65 lb)
   

Time-Gated Format: A workout broken into segments or rounds, and each segment must be completed within a specified time limit in order to continue to the next one.

If an athlete fails to complete a section before the time cutoff, they are stopped, and their score is based on the work completed up to that point.

• Complete Rounds 1–3 under 9:00 to unlock Round 4.
• Complete Round 4 by 12:00 to unlock Round 5.
• Total Time Cap - 15:00 to finish.
   

*Athletes who do not complete the 3rd or 4th round before the time gate are stopped.

*Your score is total reps completed within the time gate rounds

*Tie breaker is the time you completed all 5 rounds. if not all 5 rounds are completed - the time you completed the first 3 rounds. 

FLOW & RULES

Athletes begin on their lifting platform.
At 3, 2, 1, GO - Advance to the track, Athletes must pass their cone on the left side of their body.
Finishing the run athletes must pass the cone on the left side of their body as they enter to their lifting platforms to complete the squats.
Continue this loop per round until time cap or failure to meet gate.
 

MOVEMENT STANDARDS

RUN

When advancing to the track Athletes must pass the cone on the left side of their body, running counter clockwise for 1 complete lap. When finishing the run athletes must pass the cone on the left side of their body as they enter their lane. ***NOT passing the cone on the LEFT side will be called a no rep and the athlete will need to go back to pass the cone correctly***

To pass an athlete on the run it should be done on their right side (do not pass on the inside unless there is a clear lane.) Intentional contact will result in a penalty purely up to the head judge or organizers and can be time added all the way up to expulsion from the competition. Incidental contact will only have a penalty if it is deemed to have affected the outcome in a profound way.

OH SQUATS

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

RECREATION

5 Rounds 

• 300m Run
• 15 Front Squats (65/45 lb)

Foundation Option:

• 375m Row
• 15 Front Squats (45/35)

**If Scaled athletes are not able to do a movement as prescribed in the Scaled division, they can opt to do a Foundation Movement(s). You do not have to change all movements to Foundations just the movement you choose.

**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.

Time-Gated Format: A workout broken into segments or rounds, and each segment must be completed within a specified time limit in order to continue to the next one.

If an athlete fails to complete a section before the time cutoff, they are stopped, and their score is based on the work completed up to that point.

• Complete Rounds 1–3 under 9:00 to unlock Round 4.
• Complete Round 4 by 12:00 to unlock Round 5.
• Total Time Cap - 15:00 to finish.
   

*Athletes who do not complete the 3rd or 4th round before the time gate are stopped.

*Your score is total reps completed within the time gate rounds

*Tie breaker is the time you completed all 5 rounds. if not all 5 rounds are completed - the time you completed the first 3 rounds. 

FLOW & RULES

Athletes begin on their lifting platform.
At 3, 2, 1, GO - Advance to the track, Athletes must pass their cone on the left side of their body.
Finishing the run athletes must pass the cone on the left side of their body as they enter to their lifting platforms to complete the squats.
Continue this loop per round until time cap or failure to meet gate.

MOVEMENT STANDARDS

RUN

When advancing to the track Athletes must pass the cone on the left side of their body, running counterclockwise for 1 complete lap. When finishing the run athletes must pass the cone on the left side of their body as they enter their lane. ***NOT passing the cone on the LEFT side will be called a no rep and the athlete will need to go back to pass the cone correctly***

To pass an athlete on the run it should be done on their right side (do not pass on the inside unless there is a clear lane.) Intentional contact will result in a penalty purely up to the head judge or organizers and can be time added all the way up to expulsion from the competition. Incidental contact will only have a penalty if it is deemed to have affected the outcome in a profound way.

OH SQUATS

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the squats BUT WILL NOT COUNT AS THE FIRST REP!!!!! The barbell starts in the overhead position and can be put there in any fashion. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack

 FRONT SQUATS

Squats can start immediately after completing the Clean complex. In attempt 5 the bar starts on the ground. Squat clean will NOT count as a front squat rep. With the barbell in the front-rack position, the hip crease must clearly pass below the top of the knees in the bottom position. Every repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile.

ROW

The monitor on the rower must be set to zero at the beginning of each row. •  The athlete may have assistance resetting the monitor. •  The athlete must stay seated on the rower until the monitor reads desired metres

RX 

5 Rounds

• 400m Run
• 15 Overhead Squats (95/65 lb)

Time-Gated Format: A workout broken into segments or rounds, and each segment must be completed within a specified time limit in order to continue to the next one.

If an athlete fails to complete a section before the time cutoff, they are stopped, and their score is based on the work completed up to that point.

• Complete Rounds 1–3 under 8:15 to unlock Round 4.
• Complete Round 4 by 11:00 to unlock Round 5.
• Total Time Cap - 14:00 to finish.

*Athletes who do not complete the 3rd or 4th round before the time gate are stopped.

*Your score is total reps completed within the time gate rounds

*Tie breaker is the time you completed all 5 rounds. if not all 5 rounds are completed - the time you completed the first 3 rounds. 

FLOW & RULES

• Athletes begin on their lifting platform.
• At 3, 2, 1, GO - Advance to the track, Athletes must pass their cone on the left side of their body.
• Finishing the run athletes must pass the cone on the left side of their body as they enter to their lifting platforms to complete the squats.
• Continue this loop per round until time cap or failure to meet gate.

MOVEMENT STANDARDS

RUN

When advancing to the track Athletes must pass the cone on the left side of their body, running counter clockwise for 1 complete lap. When finishing the run athletes must pass the cone on the left side of their body as they enter their lane. ***NOT passing the cone on the LEFT side will be called a no rep and the athlete will need to go back to pass the cone correctly***

To pass an athlete on the run it should be done on their right side (do not pass on the inside unless there is a clear lane.) Intentional contact will result in a penalty purely up to the head judge or organizers and can be time added all the way up to expulsion from the competition. Incidental contact will only have a penalty if it is deemed to have affected the outcome in a profound way.

OH SQUATS

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

INTERMEDIATE

5 Rounds - For Time

• 400m Tethered Run (both partners must hold on to the rope)
• 15 Worm Squats (150/100)

Time Cap: 15:00

RECREATIONAL

5 Rounds - Time Cap: 15:00

• 300m Tethered Run (both partners must hold on to the rope)
• 15 Worm Squats (100/60 lb)

Time Cap: 15:00

FOUNDATION OPTIONS:

• Partner 1 Row – Partner 2 Bike (20/16 Cals)
• 15 Synchro Squats

**If Scaled athletes are not able to do a movement as prescribed in the Scaled division, they can opt to do a Foundation Movement(s). You do not have to change all movements to Foundations just the movement you choose. If one partner needs to move to a foundation’s movement – Both partners must do that movement as Foundations

**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.

FLOW & RULES

No time gates. Just the 15:00 cap. Grind it out.
Athletes begin on their lifting platform.
At 3, 2, 1, GO - Advance to the track, Athletes must pass their cone on the left side of their body.
Finishing the run athletes must pass the cone on the left side of their body as they enter to their lifting platforms to complete the squats.
Continue this loop per round until WOD completes or time cap

TEAM MOVEMENT STANDARDS

WORM SQUATS

Each rep starts with the worm on both athlete’s shoulder. Both athletes must be facing the same direction with the worm on the same side shoulder. The team then lowers to the bottom of the squat, with both athletes meeting with hip crease below the knees at the same time. They then move to full lockout at the top of the squat. The rep is credited when both athletes knees and hip are at full extension.

TETHERED RUN

Both athletes must hold onto the rope provided with one hand. Athletes must go around cones, failure to do so will result in No rep and team will need to go back to complete.

ROW

The monitor on the rower must be set to zero at the beginning of each row. •  The athlete may have assistance resetting the monitor. •  The athlete must stay seated on the rower until the monitor reads desired metres

SYNCHRO SQUATS

Partners both start in the standing position. Partners lower into squat; the crease of the hip must clearly pass below the top of the knees in the bottom position.

The rep is credited when:  BOTH athletes’ hips and knees are fully extended at the top of the squat. • Both athletes must reach the finish position together. If one athlete reaches the finish position ahead of the other, they must wait with for their partner before starting the next rep.

INDIVIDUAL

Olympic Weightlifting – Max Strength Under Pressure

This is a 1-Rep Max Clean event with a Conga Line Format. Only the strongest and most strategic athletes will survive the climb.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
• Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
• A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…)
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• If the clean is successful, athletes may optionally perform front squats for a tie-break score (see tie-break rules below).
• Both the Cleans and optional tie break squats must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

TIE-BREAK PROTOCOL – “THE SQUATS”

If at any point an athlete knows or anticipates they cannot complete the next clean, they may use their 30-second window to accumulate front squat reps using the barbell at their current platform.
Squats may only be performed at a platform where the athlete successfully cleaned the barbell.

• Tie-break squats must be completed within the same 30-second window as the clean.
• Athletes may choose to squat at any successful platform weight; the heaviest successful barbell with squat reps will determine the tie-break score.

SCORING

• Athletes’ primary score is the heaviest successfully completed clean
• If multiple athletes tie on their final clean weight, the tie-break is the number of front squats completed at that clean weight.

STRATEGY & EXECUTION

✔ Manage Your Attempts: One shot is risky, but a rushed second attempt could cost you.
✔ Know Your Limit: If you’re reaching your max, start hitting those front squats to secure your position.
✔ Stay Sharp: The conga line doesn’t wait—make the lift or move on!

This is pure strength, composure, and strategy under fire.

INDIVIDUAL

Olympic Weightlifting – Max Strength Under Pressure

This is a 1-Rep Max Clean event with a Conga Line Format. Only the strongest and most strategic athletes will survive the climb.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
• Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
• A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…)
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• If the clean is successful, athletes may optionally perform front squats for a tie-break score (see tie-break rules below).
• Both the Cleans and optional tie break squats must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

TIE-BREAK PROTOCOL – “THE SQUATS”

• If at any point an athlete knows or anticipates they cannot complete the next clean, they may use their 30-second window to accumulate front squat reps using the barbell at their current platform.
• Squats may only be performed at a platform where the athlete successfully cleaned the barbell.
• Tie-break squats must be completed within the same 30-second window as the clean.
• Athletes may choose to squat at any successful platform weight; the heaviest successful barbell with squat reps will determine the tie-break score.

SCORING

Athletes’ primary score is the heaviest successfully completed clean
If multiple athletes tie on their final clean weight, the tie-break is the number of front squats completed at that clean weight.

STRATEGY & EXECUTION

✔ Manage Your Attempts: One shot is risky, but a rushed second attempt could cost you.
✔ Know Your Limit: If you’re reaching your max, start hitting those front squats to secure your position.
✔ Stay Sharp: The conga line doesn’t wait—make the lift or move on!

This is pure strength, composure, and strategy under fire.

INDIVIDUAL

Olympic Weightlifting – Max Strength Under Pressure

This is a 1-Rep Max Clean event with a Conga Line Format. Only the strongest and most strategic athletes will survive the climb.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
• Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
  A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…)
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• If the clean is successful, athletes may optionally perform front squats for a tie-break score (see tie-break rules below).
• Both the Cleans and optional tie break squats must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

TIE-BREAK PROTOCOL – “THE SQUATS”

• If at any point an athlete knows or anticipates they cannot complete the next clean, they may use their 30-second window to accumulate front squat reps using the barbell at their current platform.
• Squats may only be performed at a platform where the athlete successfully cleaned the barbell.
• Tie-break squats must be completed within the same 30-second window as the clean.
• Athletes may choose to squat at any successful platform weight; the heaviest successful barbell with squat reps will determine the tie-break score.

SCORING

• Athletes’ primary score is the heaviest successfully completed clean
• If multiple athletes tie on their final clean weight, the tie-break is the number of front squats completed at that clean weight.

STRATEGY & EXECUTION

✔ Manage Your Attempts: One shot is risky, but a rushed second attempt could cost you.
✔ Know Your Limit: If you’re reaching your max, start hitting those front squats to secure your position.
✔ Stay Sharp: The conga line doesn’t wait—make the lift or move on!

This is pure strength, composure, and strategy under fire.

INDIVIDUAL

Olympic Weightlifting – Max Strength Under Pressure

This is a 1-Rep Max Clean event with a Conga Line Format. Only the strongest and most strategic athletes will survive the climb.

WORKOUT FLOW – ATHLETE

• Teams and Individuals will be line up together within their divisions
• Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
  A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…)
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• If the clean is successful, athletes may optionally perform front squats for a tie-break score (see tie-break rules below).
• Both the Cleans and optional tie break squats must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

TIE-BREAK PROTOCOL – “THE SQUATS”

• If at any point an athlete knows or anticipates they cannot complete the next clean, they may use their 30-second window to accumulate front squat reps using the barbell at their current platform.
• Squats may only be performed at a platform where the athlete successfully cleaned the barbell.
• Tie-break squats must be completed within the same 30-second window as the clean.
• Athletes may choose to squat at any successful platform weight; the heaviest successful barbell with squat reps will determine the tie-break score.

SCORING

• Athletes’ primary score is the heaviest successfully completed clean
• If multiple athletes tie on their final clean weight, the tie-break is the number of front squats completed at that clean weight.

STRATEGY & EXECUTION

✔ Manage Your Attempts: One shot is risky, but a rushed second attempt could cost you.
✔ Know Your Limit: If you’re reaching your max, start hitting those front squats to secure your position.
✔ Stay Sharp: The conga line doesn’t wait—make the lift or move on!

This is pure strength, composure, and strategy under fire.

INDIVIDUAL

Olympic Weightlifting – Max Strength Under Pressure

This is a 1-Rep Max Clean event with a Conga Line Format. Only the strongest and most strategic athletes will survive the climb.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
• Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
  A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…)
• Once an athlete begins, they will advance through each platform in 30-second intervals.
  To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• If the clean is successful, athletes may optionally perform front squats for a tie-break score (see tie-break rules below).
• Both the Cleans and optional tie break squats must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

TIE-BREAK PROTOCOL – “THE SQUATS”

• If at any point an athlete knows or anticipates they cannot complete the next clean, they may use their 30-second window to accumulate front squat reps using the barbell at their current platform.
• Squats may only be performed at a platform where the athlete successfully cleaned the barbell
• Tie-break squats must be completed within the same 30-second window as the clean.
• Athletes may choose to squat at any successful platform weight; the heaviest successful barbell with squat reps will determine the tie-break score.

SCORING

• Athletes’ primary score is the heaviest successfully completed clean
• If multiple athletes tie on their final clean weight, the tie-break is the number of front squats completed at that clean weight.

STRATEGY & EXECUTION

✔ Manage Your Attempts: One shot is risky, but a rushed second attempt could cost you.
✔ Know Your Limit: If you’re reaching your max, start hitting those front squats to secure your position.
✔ Stay Sharp: The conga line doesn’t wait—make the lift or move on!

This is pure strength, composure, and strategy under fire.

INDIVIDUAL

Olympic Weightlifting – Max Strength Under Pressure

This is a 1-Rep Max Clean event with a Conga Line Format. Only the strongest and most strategic athletes will survive the climb.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
  Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
  A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…)
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• If the clean is successful, athletes may optionally perform front squats for a tie-break score (see tie-break rules below).
• Both the Cleans and optional tie break squats must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

TIE-BREAK PROTOCOL – “THE SQUATS”

• If at any point an athlete knows or anticipates they cannot complete the next clean, they may use their 30-second window to accumulate front squat reps using the barbell at their current platform.
• Squats may only be performed at a platform where the athlete successfully cleaned the barbell.
• Tie-break squats must be completed within the same 30-second window as the clean.
• Athletes may choose to squat at any successful platform weight; the heaviest successful barbell with squat reps will determine the tie-break score.

SCORING

• Athletes’ primary score is the heaviest successfully completed clean
• If multiple athletes tie on their final clean weight, the tie-break is the number of front squats completed at that clean weight.

STRATEGY & EXECUTION

✔ Manage Your Attempts: One shot is risky, but a rushed second attempt could cost you.
✔ Know Your Limit: If you’re reaching your max, start hitting those front squats to secure your position.
✔ Stay Sharp: The conga line doesn’t wait—make the lift or move on!

This is pure strength, composure, and strategy under fire.

TEAMS 

Test: Olympic Weightlifting – Max Strength Under Pressure (Same-Sex Pairs Edition)

This is a 1-Rep Max Clean event with a Conga Line Format. Strategy and raw power will determine which team stands above the rest.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
  Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
  A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…).
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• TEAMS athletes do not have a Front Squat Tie Break
• The Clean must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

SCORING & TIE BREAK PROTOCOL – TEAMS DIVISION

• A team’s score is the combined weight of the heaviest successful clean completed by both team members.
• If two or more teams tie on the combined weight, the tie-break is awarded to the team with the partner who lifted the heavier weight.
• No extra attempts or reps are allowed beyond the lifting windows.

Example:

Team A: Partner 1 lifts 245 lb, Partner 2 lifts 265 lb → Top lift: 265 lb
Team B: Partner 1 lifts 250 lb, Partner 2 lifts 260 lb → Top lift: 260 lb
Both teams hit the same total, but Team A wins the tie-break because their single highest lift was heavier.

SCORING

A team’s score is the combined weight of the heaviest successful clean completed by both team members.

STRATEGY & EXECUTION

✔ Assign Roles Wisely

✔ Plan Your Platform Targets

✔ Conserve Energy Early

✔ Have a Tie-Break Plan

🔥 Dominate the platforms. Lift heavy. 🔥

TEAMS 

Test: Olympic Weightlifting – Max Strength Under Pressure (Same-Sex Pairs Edition)

This is a 1-Rep Max Clean event with a Conga Line Format. Strategy and raw power will determine which team stands above the rest.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
• Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
  A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…).
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• TEAMS athletes do not have a Front Squat Tie Break
• The Clean must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

SCORING & TIE BREAK PROTOCOL – TEAMS DIVISION

• A team’s score is the combined weight of the heaviest successful clean completed by both team members.
• If two or more teams tie on the combined weight, the tie-break is awarded to the team with the partner who lifted the heavier weight.
• No extra attempts or reps are allowed beyond the lifting windows.

Example:

Team A: Partner 1 lifts 245 lb, Partner 2 lifts 265 lb → Top lift: 265 lb
Team B: Partner 1 lifts 250 lb, Partner 2 lifts 260 lb → Top lift: 260 lb
Both teams hit the same total, but Team A wins the tie-break because their single highest lift was heavier.

SCORING

A team’s score is the combined weight of the heaviest successful clean completed by both team members.

STRATEGY & EXECUTION

✔ Assign Roles Wisely

✔ Plan Your Platform Targets

✔ Conserve Energy Early

✔ Have a Tie-Break Plan

🔥 Dominate the platforms. Lift heavy. 🔥

TEAMS 

Test: Olympic Weightlifting – Max Strength Under Pressure (Same-Sex Pairs Edition)

This is a 1-Rep Max Clean event with a Conga Line Format. Strategy and raw power will determine which team stands above the rest.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
• Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
• A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…).
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
• If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• TEAMS athletes do not have a Front Squat Tie Break
• The Clean must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

SCORING & TIE BREAK PROTOCOL – TEAMS DIVISION

• A team’s score is the combined weight of the heaviest successful clean completed by both team members.
• If two or more teams tie on the combined weight, the tie-break is awarded to the team with the partner who lifted the heavier weight.
• No extra attempts or reps are allowed beyond the lifting windows.

Example:

• Team A: Partner 1 lifts 245 lb, Partner 2 lifts 265 lb → Top lift: 265 lb
• Team B: Partner 1 lifts 250 lb, Partner 2 lifts 260 lb → Top lift: 260 lb
• Both teams hit the same total, but Team A wins the tie-break because their single highest lift was heavier.

SCORING

• A team’s score is the combined weight of the heaviest successful clean completed by both team members.

STRATEGY & EXECUTION

✔ Assign Roles Wisely

✔ Plan Your Platform Targets

✔ Conserve Energy Early

✔ Have a Tie-Break Plan

🔥 Dominate the platforms. Lift heavy. 🔥

TEAMS 

Test: Olympic Weightlifting – Max Strength Under Pressure (Same-Sex Pairs Edition)

This is a 1-Rep Max Clean event with a Conga Line Format. Strategy and raw power will determine which team stands above the rest.

WORKOUT FLOW – ATHLETES

• Teams and Individuals will be line up together within their divisions
• Athletes will begin in heat order by division, lined up and ready behind the lifting platforms.
• The lifting order for each division (Teams Partner 1 → Individual → Teams Partner 2)
  A new athlete will step onto Platform 1 at the top of each minute (e.g., 0:00, 1:00, 2:00…).
• Once an athlete begins, they will advance through each platform in 30-second intervals.
• To ensure safety and allow athletes to fully use their 30-second window, the platforms on either side the lifting athlete will remain empty. This means no athlete is rushed off the platform, and each lifter has adequate space and time to complete their attempt.
• Athletes will move through 12 lifting platforms, each preloaded with a progressively heavier barbell.
• When the :30-second window begins, the athlete will attempt to clean the barbell.
  If the first clean attempt fails, athletes may retry as many times as needed within the :30 second window.
• TEAM athletes do not have a Front Squat Tie Break
• The Clean must be completed within the :30 second.
• Athletes are done the workout when either:
  • Complete all 12 lifts successfully, or
  • Fail to clean a weight within the 30-second time cap at any platform.

SCORING & TIE BREAK PROTOCOL – TEAMS DIVISION

• A team’s score is the combined weight of the heaviest successful clean completed by both team members.
• If two or more teams tie on the combined weight, the tie-break is awarded to the team with the partner who lifted the heavier weight.
• No extra attempts or reps are allowed beyond the :30 second lifting windows.

Example:

Team A: Partner 1 lifts 245 lb, Partner 2 lifts 265 lb → Top lift: 265 lb
Team B: Partner 1 lifts 250 lb, Partner 2 lifts 260 lb → Top lift: 260 lb
Both teams hit the same total, but Team A wins the tie-break because their single highest lift was heavier.

SCORING

A team’s score is the combined weight of the heaviest successful clean completed by both team members.

STRATEGY & EXECUTION

✔ Assign Roles Wisely

✔ Plan Your Platform Targets

✔ Conserve Energy Early

✔ Have a Tie-Break Plan

🔥 Dominate the platforms. Lift heavy. 🔥

INTERMEDIATE

Time Cap: 11:00

• 150 Double Unders (Shared – divide as needed)
• 15 Synchronized Toes-to-Bar
• 20 Worm Thrusters @ 150/100 lb
• 15 Synchronized Pull-Ups
• 150 Double Unders (Split – divide as needed)
  → Both athletes must cross the finish line together

RECREATIONAL

Time Cap: 11:00

• 150 Single Skips (Shared – divide as needed)
• 15 Synchronized Hanging Knee Raises
• 20 Worm Thrusters @ 100/60 lb
• 15 Synchronized Push-Ups
• 150 Single Skips (Shared – divide as needed)
  → Both athletes must cross the finish line together

FOUNDATIONS OPTIONS

• 100 Jumping Jacks
• 20 Knee Push-ups

**If Scaled athletes are not able to do a movement as prescribed in the Scaled division, they can opt to do a Foundation Movement(s). You do not have to change all movements to Foundations just the movement you choose.

**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.

TEAM WORKOUT FLOW

At “3, 2, 1… Go,” both teammates will begin at the rope station and work together through each element of the workout. Teams will complete the first skip movement together, then move through a synchronized gymnastics piece, followed by shared work on the worm, and another round of synchro gymnastics before finishing on the rope again.

The workout ends when both partners cross the finish line together after completing all required reps.

SCORING

• For Time
• Score is the time when the second teammate crosses the finish line.
• If the team does not complete all work before the time cap, total completed reps will be recorded as their score.

MOVEMENT STANDARDS

DOUBLE UNDERS AND SINGLE UNDERS

Double Unders - the rope passes under the feet twice for each jump. • Single Unders - the rope passes under the feet once for each jump. • The rope must spin forward and pass under both feet for the rep to count. • Only successful jumps are counted, not attempts.

FOUNDATION OPTION: JUMPING JACKS

Stand upright with your feet together, arms at your sides. •With a slight bend in your knees, jump in the air. • While jumping, reach up to touch your hands together overhead. • Feet should be roughly shoulder width apart in the landing position. • Return to the starting position and repeat. 

SYNCHRO TOES TO BAR

Both athletes begin by hanging from the pull-up bar with arms extended. • The heels must be brought back behind the bar. • Overhand, underhand, or mixed grips are all permitted • The rep is credited when both athletes’ feet contact the bar between the hands at the same time. • If one athlete reaches the finish position ahead of the other, they may hold that position for the other athlete. • Any part of the feet may make contact with the bar.

SYNCHRO HANGING KNEE RAISES

Begin when both partner hanging from the pull-up bar with arms extended. • Heels must be brought back behind the bar. • The rep is credited when both athletes’ knees are above their hips in unison.

WORM THRUSTERS

Both athletes must be facing the same direction with the worm on the same side shoulder. The team then lowers to the bottom of the squat, with both athletes meeting with hip crease below the knees at the same time. They then move to full lockout at the top of the squat and pass the worm overhead to the opposite shoulder. As the worm passes overhead, both athletes must be fully locked out at the knees and hip. The arms do not need to reach full extension as the worm is moved overhead. The rep is credited when the worm lands on the opposite shoulder. Jerking the worm overhead will not be allowed.

RX

For Time - Cap: 11:00

• 50 Crossovers
• 50 Double Unders
• 10 Bar Muscle-Ups
• 20 Thrusters @ 135/95 lb
• 10 Bar Muscle-Ups
• 100 Double Unders
  → Sprint to Finish

INTERMEDIATE 

For Time - Cap: 11:00

• 50 Single Skips
• 50 Double Unders
• 20 Toes 2 Bar
• 20 Thrusters @ 115/80 lb
• 20 Pull-Ups
• 100 Double Unders
  → Sprint to Finish

RECREATIONAL 

For Time - Cap: 11:00

• 100 Single Skips
• 20 Push-Ups
• 20 Thrusters @ 75/55 lb
• 20 Push-Ups
• 100 Single Skips
  → Sprint to Finish

FOUNDATIONS OPTIONS

• 100 Jumping Jacks
• 20 Knee Push-ups
• 20 Thrusters (45/35)

**If Scaled athletes are not able to do a movement as prescribed in the Scaled division, they can opt to do a Foundation Movement(s). You do not have to change all movements to Foundations just the movement you choose.

**If an athlete chooses to perform one or more Foundation movements, the score will be entered in as scaled and will rank below the athletes that performed the prescribed scaled movements.

WORKOUT FLOW

At “3, 2, 1… Go,” athletes will run to their designated rope station and begin their first set of skips. If their division includes a second type of skip (such as double unders), they will move to the next rope and complete those reps before advancing. After finishing the skips, athletes will proceed to the rig for their division’s gymnastics movement—bar muscle-ups, chest-to-bar pull-ups, or push-ups. From there, they will move directly to their barbell to complete 20 thrusters. Once the thrusters are done, athletes will retrace their steps: returning to the rig for a second set of gymnastics, followed by the final set of skips at the rope station. After completing all required reps, athletes must sprint to the finish line to stop their time

SCORING

• For Time
• Score is the time when the athletes crosses the finish line.
• If the athletes does not complete all work before the time cap, total completed reps will be recorded as their score.

MOVEMENT STANDARDS

CROSSOVERS

The rope passes under the feet once for each jump. • A two-foot take off and landing is required (no speed-steps). • The rope must spin forward for the rep to count. • A rep will be counted every time there is a change from hands crossed to hands uncrossed, or vice versa, AND the rope successfully passes under the feet• Only successful jumps are counted, not attempts. • Counting begins the first time the hands cross and the rope passes successfully under the feet.

• A video demonstration can be found here: https://youtu.be/XqmDLo_eIRM?si=eJFOtkXDaC-H6wLT

DOUBLE UNDERS AND SINGLE UNDERS

Double Unders - the rope passes under the feet twice for each jump. • Single Unders - the rope passes under the feet once for each jump. • The rope must spin forward and pass under both feet for the rep to count. • Only successful jumps are counted, not attempts.

FOUNDATION OPTION: JUMPING JACKS

Stand upright with your feet together, arms at your sides. •With a slight bend in your knees, jump in the air. • While jumping, reach up to touch your hands together overhead. • Feet should be roughly shoulder width apart in the landing position. • Return to the starting position and repeat. 

BAR MUSCLE UPS

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. • Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. • No portion of the foot may rise above the lowest part of the bar during the kip. • The athlete must pass through some portion of a dip before locking out over the bar. • The rep is credited when: - the athlete’s arms are fully locked out in the support position above the bar; and - the athlete’s shoulders are over or slightly in front of the bar. • Only the hands, and no other part of the arm, may touch the bar during the rep. • Removing the hands in the support position is not allowed. • At lockout, only the arms may support the athlete’s weight.

TOES 2 BAR

The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar. At the start of each rep, the arms must be fully extended, and the heels must be brought back behind the bar. Athletes may wear hand protection (gymnastics style grips, gloves, etc.), but they may not tape the. Overhand, underhand, or mixed grip are all permitted.

PULL UPS

The athlete must start each rep with arms fully extended and feet off the ground. • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. • Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not permitted. 

PUSH-UPS ~ Toes or Knees

Start either from toes or knees on the floor. 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. Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

THRUSTERS

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels

INDIVIDUAL

⏳ For TimeTime Cap: 10 Minutes

3 Rounds of:

🔴 RX

• 21 Dumbbell Bench Press (50/35 lbs)
• 14 Burpee Box Overs (24"/20")
• 7 Sandbag Over Shoulder (150/100 lbs)

🟡 Intermediate

• 20 Dumbbell Bench Press (35/25 lbs)
• 10 Burpee Box Overs (24"/20")
• 5 Sandbag Over Shoulder (100/70 lbs)

🟢 Recreational

• 20 Dumbbell Bench Press (25/20 lbs)
• 10 Burpee Box Overs (20"/16")
• 5 Sandbag over Shoulder (70/50 lbs)

• • Foundations Option
    Dumbbell Bench Press (20/15 lbs)
    Sandbag over Shoulder (50/30 lbs)

How It Works:

At "3, 2, 1… GO," start with dumbbell bench presses.
Move to burpee box overs after finishing the bench press.
Pick up the sandbag in a bear hug carry and walk to the first sandbag station (about 33 ft).
Perform the required sandbag over-the-shoulder reps.
Carry the sandbag to the next station, return to DB Bench and repeat for total of 3 rounds.
After the last round, carry the sandbag back to the start in a bear hug position.
Sprint to the finish line to stop the clock!

MOVEMENT STANDARDS

Dumbbell Bench Press:

Each attempt starts with full extension of the arms. • Before lowering, the athlete must pause with the arms clearly extended and the dumbbells over their torso. Both feet must remain on the floor (or bumper plates) throughout the entire rep. • The shoulders and buttocks must remain in contact with the bench throughout the rep. • During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/or buttocks come off the bench, the attempt will NOT count. The dumbbells must make contact with any part of the torso at the bottom. • The athlete may NOT pause or rest with the dumbbells on the torso. The rep counts when the arms return to full extension with the dumbbells over the athlete’s torso. • The athlete must pause briefly with the dumbbells at full extension before the dumbbells are returned to the floor. If the dumbbells are put down at any point before the lockout position is achieved, it is an immediate no rep.

Burpee Box Overs:

The burpee box over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. • In the bottom position, the athlete’s chest must make contact with the floor • Athletes may step or jump in and out of the push-up position. • A two-foot takeoff is required, and only the athlete’s feet may touch the box. • After landing on the box, the athlete may jump or step off to the other side. • Alternatively, the athlete may jump completely over the box. • If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. • There is no requirement to stand tall while on top of the box.

Sandbag Over Shoulder

The repetition starts with the sandbag on the ground
The repetition is credited when the sandbag clearly passes over the top of the athlete’s shoulder.
Athletes must be at full hip and knee extension when the sandbag passes over the shoulder. No throwing and ducking.
The sandbag may not roll off the side of the shoulder.

🏛 Same-Sex Pairs – For Time

Time Cap: 10 Minutes

🟡 Intermediate

3 Rounds:

• Partner 1: 20 Dumbbell Bench Press (35/25 lbs)
• Partner 2: 10 Burpee Box Overs (24"/20")

Switch Roles

• 25-ft Worm Lunge Together

🔹 Final Round: Complete a 50-ft Worm Lunge, dump worm & run cross finish line.

🟢 Recreational

3 Rounds:

• Partner 1: 20 Dumbbell Bench Press (25/20 lbs)
  Partner 2: 10 Burpee Box Overs (20"/16")

Switch Roles

• 25-ft Worm Lunge Together

🔹 Final Round: Complete a 50-ft Worm Lunge, dump worm & run cross finish line.

Workout Flow

At “3, 2, 1… GO,” Partner 1 starts the dumbbell bench press while Partner 2 performs burpee box overs.
Once both partners finish their station, they switch roles.
After both athletes complete their work, they perform a 25-ft synchronized worm lunge together.
Repeat for 3 rounds.
On the final round, complete a 50-ft worm lunge before sprinting across the finish line.
⏱ Scoring: The time when both athletes cross the finish line.

Movement Standards

Dumbbell Bench Press:

Each attempt starts with full extension of the arms. • Before lowering, the athlete must pause with the arms clearly extended and the dumbbells over their torso. Both feet must remain on the floor (or bumper plates) throughout the entire rep. • The shoulders and buttocks must remain in contact with the bench throughout the rep. • During the lift, if the feet come off the floor (or bumper plates) at any point, or the shoulders and/or buttocks come off the bench, the attempt will NOT count. The dumbbells must make contact with any part of the torso at the bottom. • The athlete may NOT pause or rest with the dumbbells on the torso. The rep counts when the arms return to full extension with the dumbbells over the athlete’s torso. • The athlete must pause briefly with the dumbbells at full extension before the dumbbells are returned to the floor. If the dumbbells are put down at any point before the lockout position is achieved, it is an immediate no rep.

Burpee Box Overs:

The burpee box over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box. • In the bottom position, the athlete’s chest must make contact with the floor • Athletes may step or jump in and out of the push-up position. • A two-foot takeoff is required, and only the athlete’s feet may touch the box. • After landing on the box, the athlete may jump or step off to the other side. • Alternatively, the athlete may jump completely over the box. • If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. • There is no requirement to stand tall while on top of the box.

Worm Lunge:

Each rep starts with the worm on both athlete’s shoulder. Both athletes must be facing the same direction with the worm on the same side shoulder. The team lunges forward with both athletes touching their knee on the ground before standing to full lockout at the knees and hip. The rep is credited when both athletes stand to full lockout with the worm on the shoulder, at the same time. Shuffle steps are not allowed and will result in the team being brought back to repeat their previous lunge. Athletes start behind the line and both athletes must continue lunging until both athletes cross the other line.