The Fittest Experience 2025

Pro Division

For Time: 5 Min Time Cap

Handstand Walk Stairs & Ramp

Over 2 Worms

Zig Zag Cones

5 Triple Touch on Rig 

Zig Zag Cones

Over 2 Worms

Handstand Walk Ramp & Stairs

RX Division

For Time: 5 Min Time Cap

Handstand Walk

Over 2 Worms

Pirouette

5/3 Ring Muscle Ups

Pirouette

Over 2 Worms

Handstand Walk

Flow
This is a for time workout with a 5 minute time cap where athletes will complete their prescribed work of; handstand walk obstacle course, gymnastics movement on the rig and another handstand obstacle course.

The score for this workout is the time to complete the work within the 5 mi ute time cap.

If time capped, the score will be the time cap plus total reps completed.

For Time: 16 Min Time Cap

45/45 Cal Row (2 work, 2 rest)

45 Worm Thrusters

45 Synchro Strict Handstand Push Ups (2 work, 2 rest)

45 Worm Thrusters

45/45 Cal Row (2 work, 2 rest)

Flow
This workout is for time with a 16 minute time cap. Teams will have two rowers and complete 45 calories on each, then 45 worm thrusters, followed by 45 (2-person) synchro strict handstand pushups, another set of 45 worm thrusters and then a final set of 45 calories on each rower.

*teams can split the work in any fashion

*non-working athletes must be in the designated rest area

The score for this workout is the time to complete the work with-in the 16 minute time cap.

If time capped, the score will be the time cap plus total reps completed.

Pro/RX/Teen 16-17/Masters 35-39/Masters 40-44 Division

For Time: 8 min cap

3 Rounds:

30/22 Cal Echo Bike

15-12-9

Burpee Over Barrier

Intermediate/Rookie/Teen 14-15/Masters 45-49/Masters 50-54 Division

For Time: 8 min cap

3 Rounds:

25/17 Cal Echo Bike

15-12-9

Burpee Over Barrier

Masters 55-59/Masters 60+ Division

For Time: 8 min cap

3 Rounds:

22/15 Cal Echo Bike

15-12-9

Burpee Over Barrier

Flow 
This is a 3 rounds for time workout with an 8 minute time cap where athletes will complete round 1 of their prescribed calories on the echo bike and 15 burpees over the barrier, then round 2 of their prescribed calories on the echo bike and 12 burpees over the barrier, finally round 3 of their prescribed calories on the echo bike and 9 burpees over the barrier.

The score for this workout is the time to complete the work within the 8 minute time cap.

If time capped, the score will be the time cap plus total reps completed.

MM/FF Pairs

For Time: 10 Min Time Cap

3 Rounds:

50/35 Cal Echo Bike *split however

21-15-9 Synchro Burpee Over Barrier

Flow 
This is a two scored event, 50 points per pair. 

Male/Male pair will have their own score worth 50 points.

Female/Female pair will have their own score worth 50 points.

This is a for time workout with a 10 minute time cap. Each pair (in their own lane) will complete 50 calories (35 for women) on an echo bike, then 21 synchro burpees over the barrier. Then complete a second round of 50 calories (35 for women) on an echo bike and 15 synchro burpees over the barrier. Finally, the pairs will complete 50 calories (35 for women) on an echo bike and 9 synchro burpees over the barrier.

*pairs can share the calories on bike in any way.

The score for this workout is the time to complete the work within the 10 minute time cap.

If time capped, the score will be the time cap plus total reps completed.

MM/FF Pairs

For Time: 10 Min Time Cap

3 Rounds:

50/35 Cal Echo Bike *split however

21-15-9 Synchro Burpee Over Barrier

Flow 
This is a two scored event, 50 points per pair. 

Male/Male pair will have their own score worth 50 points.

Female/Female pair will have their own score worth 50 points.

This is a for time workout with a 10 minute time cap. Each pair (in their own lane) will complete 50 calories (35 for women) on an echo bike, then 21 synchro burpees over the barrier. Then complete a second round of 50 calories (35 for women) on an echo bike and 15 synchro burpees over the barrier. Finally, the pairs will complete 50 calories (35 for women) on an echo bike and 9 synchro burpees over the barrier.

*pairs can share the calories on bike in any way.

The score for this workout is the time to complete the work within the 10 minute time cap.

If time capped, the score will be the time cap plus total reps completed.

Pro Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Strict Handstand Push Ups

Hang Squat Cleans

M: 135 & 30#

F: 95# & 20#

RX/Masters 35-39/Masters 40-44

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Handstand Push Ups

Hang Squat Cleans

M: 115 & 30#

F: 80# & 20#

Intermediate/Teens 16-17/Masters 45-49/Masters 50-54

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Handstand Push Ups

Hang Squat Cleans

M: 115 & 20#

F: 80# & 14#

Rookie Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Elevated Handstand Push Ups 2”

Hang Squat Cleans

M: 95 & 20#

F: 65# & 14#

Teens 14-15 Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Handstand Push Ups 

Hang Squat Cleans

M: 95 & 20#

F: 65# & 14#

Masters 55-59 Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Elevated Handstand Push Ups 2”

Hang Squat Cleans

M: 95 & 14#

F: 65# & 10#

Masters 60+ Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Elevated Handstand Push Ups 2/4”

Hang Squat Cleans

M: 95 & 14#

F: 65# & 10#

Flow 
This is a for time workout with a 7 minute time cap where athletes will complete a buy-in of 50 wall balls then complete their prescribed work of; 15 handstand pushups, 15 hang squat cleans, 12 handstand pushups, 12 hang squat cleans, and finally 9 handstand pushups and 9 hang squat cleans.

The score for this workout is the time to complete the work within the 7 minute time cap.

If time capped, the score will be the time cap plus total reps completed.

All Divisions

In 5 Minutes:

Find 1RM Snatch

Flow
This is a max load workout with a 5 minute cap.

Athletes will have 5 minutes to find their heaviest successful snatch.

*all lifts must be completed within the 5 minute cap in order to count.

The score is the heaviest successful snatch completed within their lifting window.

MM/FF Pairs

Part A:

4 Min to Find Max Snatch

4 Minutes to Find Max Thruster

4 Minutes to Find Max Clean & Jerk

Rest 4 Minute

Part B:

2 Mile Run

Flow 
This is a two scored event each event is worth 100 points for each part. For Part A, males will be worth 50 points and females will be worth 50 points. 

The first part of this workout, each pair will have 4 minutes to find their heaviest one rep max snatch, then have 4 minutes to find their heaviest one rep max thruster, and finally 4 minutes to find their heaviest one rep max clean & jerk.

The score for this first part is the total combined load lifted between the male and female pairs.

All Divisions 

P1: 4 Min to Find Max Snatch

P2: 4 Minutes to Find Max Thruster

P3: 4 Minutes to Find Max Clean & Jerk

Rest 4 Minute

2 Mile Together

Flow
This is a two scored event each worth 100 points for each part.

The first part of this workout: athlete 1 will have 4 minutes to find their one rep max snatch, then athlete 2 will have 4 minutes to find their one rep max thruster, finally athlete 3 will have 4 minutes to find their one rep max clean & jerk.

The score for this first part is the total combined load lifted as a team.

The second part of this workout is for time consisting of a 2 mile team run, while holding onto a rope.

The score for this second part is the chip time to complete the run.

MM/FF Pairs

Part A:

4 Min to Find Max Snatch

4 Minutes to Find Max Thruster

4 Minutes to Find Max Clean & Jerk

Rest 4 Minute

Part B:

2 Mile Run

Flow 
This is a two scored event worth 100 points for each part.

The first part of this workout, each pair will have 4 minutes to find their heaviest one rep max snatch, then have 4 minutes to find their heaviest one rep max thruster, and finally 4 minutes to find their heaviest one rep max clean & jerk.

The second part of this workout is for time, with no time cap, consisting of a 2 mile team run, while holding onto a rope.

The score for this second part is the chip time to complete the run.

Pro Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Strict Handstand Push Ups

Hang Squat Cleans

M: 135 & 30#

F: 95# & 20#

RX/Masters 35-39/Masters 40-44

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Handstand Push Ups

Hang Squat Cleans

M: 115 & 30#

F: 80# & 20#

Intermediate/Teens 16-17/Masters 45-49/Masters 50-54

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Handstand Push Ups

Hang Squat Cleans

M: 115 & 20#

F: 80# & 14#

Rookie Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Elevated Handstand Push Ups 2”

Hang Squat Cleans

M: 95 & 20#

F: 65# & 14#

Teens 14-15 Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Handstand Push Ups 

Hang Squat Cleans

M: 95 & 20#

F: 65# & 14#

Masters 55-59 Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Elevated Handstand Push Ups 2”

Hang Squat Cleans

M: 95 & 14#

F: 65# & 10#

Masters 60+ Division

FOR TIME: 7 min cap

Buy In: 50 Wall Ball

15-12-9

Elevated Handstand Push Ups 2/4”

Hang Squat Cleans

M: 95 & 14#

F: 65# & 10#

Flow 
This is a for time workout with a 7 minute time cap where athletes will complete a buy-in of 50 wall balls then complete their prescribed work of; 15 handstand pushups, 15 hang squat cleans, 12 handstand pushups, 12 hang squat cleans, and finally 9 handstand pushups and 9 hang squat cleans.

The score for this workout is the time to complete the work within the 7 minute time cap.

If time capped, the score will be the time cap plus total reps completed.

Pro Division

9 Min AMRAP

3-6-9-12..etc

DB Bench Press

50ft Sled Pull

50ft Sled Push

M: 70#/6 plates  F: 50#/4 plates

RX/Intermediate/Teens 16-17/Masters 35-39/Masters 40-44

Masters 45-49/Masters 50-54 Division

9 Min AMRAP

3-6-9-12..etc

DB Bench Press

50ft Sled Pull

50ft Sled Push

M: 50#/5 plates  F: 35#/3 plates

Rookie/Teens 14-15/Masters 55-59/Masters 60+ Division

9 Min AMRAP

3-6-9-12..etc

DB Bench Press

50ft Sled Pull

50ft Sled Push

M: 40#/4 plates  F: 25#/2 plates

Flow
This is an AMRAP style workout for 9 minutes where athletes will perform an ascending rep scheme on the DB bench press followed by a sled pull and push. Athletes will perform 3 DB Bench Press then a 50 ft sled pull and 50 ft sled push. 6 DB bench press then a 50 ft sled pull and 50 ft sled push. 9 DB bench press then a 50 ft sled pull and 50 ft sled push. Athletes will continue in this fashion for 9 minutes adding 3 reps to DB bench press every round.

The score for this workout is the total of reps completed within 9 minutes.

MM/FF pairs

10 Min AMRAP

15 DB Bench Press

50ft Sled Pull 

50ft Sled Push

M: 70#/6 plates  F: 50#/4 plates

Flow 
This is a 2 scored event, 50 points per pair.

Male/Male pair score worth 50 points.

Female/Female pair score worth 50 points.

Each pair will perform a 10 minute AMRAP, conga line (waterfall) (follow the leader) style workout. Athlete 1 will complete 15 DB bench, then move to the sled and complete a 50 ft pull &  50 ft push. Athlete 2 will follow along moving from the DB bench and then to the sled as athlete 1 completes their work. Pairs will continue in this fashion for 10 minutes accumulating as many DB bench press reps.

*athletes will not be allowed to move to the next station until the athlete in front of them has moved to their next station.

The score for this workout is the total amount of DB bench press completed, in 10 minutes.

*the sled pull & push will not count towards the score.

MM/FF pairs

10 Min AMRAP

15 DB Bench Press

50ft Sled Pull 

50ft Sled Push

M: 70#/6 plates  F: 50#/4 plates

Flow 
This is a 2 scored event, 50 points per pair.

Male/Male pair score worth 50 points.

Female/Female pair score worth 50 points.

Each pair will perform a 10 minute AMRAP, conga line (waterfall) (follow the leader) style workout. Athlete 1 will complete 15 DB bench, then move to the sled and complete a 50 ft pull &  50 ft push. Athlete 2 will follow along moving from the DB bench and then to the sled as athlete 1 completes their work. Pairs will continue in this fashion for 10 minutes accumulating as many DB bench press reps.

*athletes will not be allowed to move to the next station until the athlete in front of them has moved to their next station.

The score for this workout is the total amount of DB bench press completed, in 10 minutes.

*the sled pull & push will not count towards the score.

All Divisions:

For Time:

Run 1 Mile

100m Walking Lunge w/ Plate

Run 1 MIle

M: 45# Plate

W: 25# Plate

Flow 
This is a for time workout with no time cap where athletes will complete a 1 mile run, a 100 meter walking lunge with a plate and finally another 1 mile run.

The score for this workout is the chip time to complete the work.

Pro Division

For Time: 8 min cap

1-2-3-4-5-6-7

Ring Muscle Up

Sandbag Clean

Sandbag Squat

M: 150#   |    F: 100#

RX Division/Masters 35-39/Masters 40-44

For Time: 8 min cap

1-2-3-4-5-6-7

Bar Muscle Up

Sandbag Clean

Sandbag Squat

M: 150#   |    F: 100#

Intermediate Division

For Time: 8 min cap

1-2-3-4-5-6-7

Toes to Bar + Chest to Bar Pul Up

Sandbag Clean

Sandbag Squat

M: 100#   |    F: 75#

Rookie Division/Masters 60+ Division

For Time: 8 min cap

1-2-3-4-5-6-7

Toes to Bar + Pull Up

Sandbag Clean

Sandbag Squat

M: 75#   |    F: 50#

Teen 16-17 Division

For Time: 8 min cap

1-2-3-4-5-6-7

Bar Muscle Up

Sandbag Clean

Sandbag Squat

M: 100#   |    F: 75#

Teen 14-15 Division

For Time: 8 min cap

1-2-3-4-5-6-7

Bar Muscle Up

Sandbag Clean

Sandbag Squat

M: 75#   |    F: 50#

Masters 45-49/Masters 50-54 Division

For Time: 8 min cap

1-2-3-4-5-6-7

Bar Muscle Up/Toes to Bar + Chest to Bar Pull Up

Sandbag Clean

Sandbag Squat

M: 100#   |    F: 75#

*males complete bar muscle ups

*females complete Toes to Bar + Chest to Bar Pull Up

Masters 55-59 Division

For Time: 8 min cap

1-2-3-4-5-6-7

Toes to Bar + Chest to Bar Pull Up

Sandbag Clean

Sandbag Squat

M: 75#   |    F: 50#

Flow 
This is a for time workout with an 8 minute time cap where athletes will complete an ascending rep scheme (1-7) of their prescribed work of gymnastics movement, sandbag cleans and sandbag squats.

1 gymnastics movement, 1 sandbag clean, 1 sandbag squat then 2 gymnastics movement, 2 sandbag cleans, 2 sandbag squats, then 3-3-3, 4-4-4, 5-5-5, 6-6-6, 7-7-7.

The score for this workout is the time to complete the work within the 8 minute cap.

If time capped, the score will be the time cap plus total reps completed.

M/F Pairs

For Time: 10 Min Time Cap

9 Synchro SB Cleans *all 4

P1: 9 Synchro Muscle Ups (Rings & Bar)

P2: 9 Synchro Muscle Ups (Rings & Bar)

9 Synchro SB Cleans *all 4

P1: 15 Synchro Chest to Bar Pull Ups 

P2: 15 Synchro Chest to Bar Pull Ups

9 Synchro SB Cleans *all 4

P1:21 Synchro Toes to Bar 

P2:21 Synchro Toes to Bar

M: 150# | W: 100#

Flow 
This is a for time workout with a 10 minute time cap where teams will complete 9 (4-person) synchro sandbag cleans, then pair 1 will complete 9 synchro muscle ups (one on rings, one on bar) and then pair 2 will complete 9 synchro muscle ups (one on rings, one on bar). Another set of 9 (4-person) synchro sandbag cleans, then pair 1 will complete 15 synchro chest to bar pullups and then pair 2 will complete 15 synchro chest to bar pullups. A final set of 9 (4-person) synchro sandbag cleans, then pair 1 will complete 21 synchro toes to bar and finally pair 2 will complete 21 synchro toes to bar.

The score for this workout is the time to complete the work within a 10 minute time cap.

If time capped, the score will be the time cap plus total reps completed.