Krypton Mountain Games

# Event 5 – Relay

Event 5 is a three-part relay where each athlete completes their assigned work before the next partner can begin. Partner 1 completes dumbbell snatches and overhead walking lunges. Partner 2 completes hang clean and jerks followed by loaded walking lunges. Partner 3 completes dumbbell box step-overs and finishes the event with a hand-over-hand sled pull.

Dumbbell - RX 70/50 | Scaled 50/35
Kettlebell - RX 53/35 | Scaled No KB / No KB
Box Height - 24/20

# Workout Flow

1. **Partner 1**
- 20 Single-Arm DB Snatches
- 50 ft Single-Arm Overhead Walking Lunges
- Must be completed in unbroken 25 ft sections

2. **Partner 2**
- 20 Single-Arm DB Hang Clean and Jerks
- 50 ft Walking Lunges
- One DB in suitcase carry + one KB in front rack
- Must be completed in unbroken 25 ft sections

3. **Partner 3**
- 20 DB Box Step-Overs
- Hand-over-hand sled pull across finish line

# Movement Standards

## Single-Arm DB Snatch
- Ground to overhead in one motion
- Full lockout at top
- No assistance during lift
- Other hand may assist lowering the DB

## Single-Arm Overhead Walking Lunge
- DB locked out overhead (RX)
- Back knee touches ground each rep
- Full hip extension at top
- Completed in unbroken 25 ft sections
- Scaled may hold DB at shoulder

## Single-Arm DB Hang Clean and Jerk
- Start from hang position
- DB moves to shoulder, then overhead
- Full lockout at top
- Feet return under control
- Other hand may assist lowering

## Walking Lunge – Loaded Carry
- One DB in suitcase carry
- One KB in front rack (knuckles under chin)
- Back knee touches ground
- Full hip extension each rep
- Unbroken 25 ft sections
- Scaled uses two DBs suitcase carry

## DB Box Step-Over
- Step only, no jumping
- Both feet contact top of box
- Both feet contact opposite side
- DB may be held any way as long as leg does not support it

## Hand-Over-Hand Sled Pull
- Pull sled forward hand-over-hand
- Event ends when full sled crosses finish line

Events 1 & 2 are running simultaneously, combining a suicide-format backward sled drag with a relay-style trail run. Two athletes drag the sled while the third runs the trail, cycling through all three partners.  The events end when all the sandbags is placed behind the start line and all three trail run legs are complete.

• Sled Drag (Event 1): Load sandbags → backward drag to start line → unload → repeat in suicide format (4 rounds, closest to farthest) → event ends when last sandbag crosses the start line
• Trail Run (Event 2): Partner 1 runs trail → tags Partner 2 at sled area → Partner 2 runs trail → tags Partner 3 → Partner 3 completes trail → Event 2 complete
• If sled drag is unfinished after all three runs, all three athletes may work together to complete it

Movement Standards

• Both athletes must maintain two-handed contact on the pulling strap whenever the sled is moving
• Sled drag must be performed backward only — forward dragging is a no-rep
• Sled must come to a complete stop behind the start line before unloading sandbags
• Sandbags may be loaded in any order or orientation
• Third athlete may only join the sled after all three trail legs are finished
• Trail run athletes must follow the marked trail
• Tags must occur at the sled drag area in the team's lane

# Pick Your Poison (Floater)

Pick Your Poison with a 9:00 minute clock, teams rotate between synchronized burpee box work and individual max-effort skill stations. Partner 1 performs max handstand push-ups, Partner 2 performs a max L-sit hold, and Partner 3 attempts a max weighted pull-up with any remaining time. Heats every 15 minutes with two lanes during the posted signup window.

# Workout Flow

1. **3-2-1 Go**
- All 3 partners complete 15 synchro burpee box jump/step-ups

2. **Partner 1**
- Max set of Handstand Push-Ups

3. **All Partners**
- Complete 15 synchro burpee box jump/step-ups

4. **Partner 2**
- Max L-Sit Hold (time in seconds)

5. **All Partners**
- Complete final 15 synchro burpee box jump/step-ups

6. **Partner 3**
- Max Weighted Pull-Up with remaining time

- Box Height - 24/20
- HSPU - RX No AbMat | Scaled 1 AbMat
- L-Sit - RX Parallettes + Plate Standard | Scaled Ground Knee Tuck
- Pull-Up - RX Weighted Chest-to-Bar | Scaled Weighted Chin-Over-Bar

# Movement Standards

## Synchro Burpee Box Jump / Step-Up
- All athletes must stand on box
- Hips fully extended
- All three finish together
- Scaled may step up
- Chest does not need to touch floor at same time

## Handstand Push-Up
- Heels on wall
- Head touches mat
- Full lockout at top
- No AbMat in RX
- Hands inside marked box
- Kipping allowed
- Scaled uses 1 AbMat

## L-Sit Hold
- Performed on parallettes
- Legs parallel and above plate
- No kipping
- Score is total hold time
- Scaled uses knee tuck on ground

## Weighted Pull-Up
- Weight belt remains on
- RX must reach chest to bar (below collarbone)
- Scaled must get chin over bar
- Kipping allowed

Events 1 & 2 are running simultaneously, combining a suicide-format backward sled drag with a relay-style trail run. Two athletes drag the sled while the third runs the trail, cycling through all three partners.  The events end when all the sandbags is placed behind the start line and all three trail run legs are complete.

• Sled Drag (Event 1): Load sandbags → backward drag to start line → unload → repeat in suicide format (4 rounds, closest to farthest) → event ends when last sandbag crosses the start line
• Trail Run (Event 2): Partner 1 runs trail → tags Partner 2 at sled area → Partner 2 runs trail → tags Partner 3 → Partner 3 completes trail → Event 2 complete
• If sled drag is unfinished after all three runs, all three athletes may work together to complete it

Movement Standards

• Both athletes must maintain two-handed contact on the pulling strap whenever the sled is moving
• Sled drag must be performed backward only — forward dragging is a no-rep
• Sled must come to a complete stop behind the start line before unloading sandbags
• Sandbags may be loaded in any order or orientation
• Third athlete may only join the sled after all three trail legs are finished
• Trail run athletes must follow the marked trail
• Tags must occur at the sled drag area in the team's lane

## Event 3 – Krypton Total

Event 3 is a timed strength event where each athlete gets one minute to complete as many reps as possible in one lift. Partner 1 performs bench press, Partner 2 performs deadlifts, and Partner 3 performs front squats. Teams must also change weights during the scheduled rest period. Only one athlete works at a time.

Bench Press - RX 185/135 | Scaled 135/85
Front Squat - RX 225/155 | Scaled 135/95
Deadlift - RX 315/225 | Scaled 185/125

## Event 4 – Tri Acid Bath

Event 4 is a team conditioning event where all three athletes work at the same time on assigned machines. The team must complete all required meters before finishing together across the line. Athletes may switch machines at any time. The workout ends when all three teammates cross the finish line.

Row - 2000m
Ski - 2000m
Bike - 4000m

# Workout Flow

Event 3 – Krypton Total

1. **0:00–1:00** – Partner 1 Bench Press for max reps
2. **1:00–2:00** – Rest / Team loads next bar
3. **2:00–3:00** – Partner 2 Deadlift for max reps
4. **3:00–4:00** – Transition to next lift
5. **4:00–5:00** – Partner 3 Front Squat for max reps
6. **5:00–8:00** – Rest and prepare for Event 4

Event 4 – Tri Acid Bath

1. All athletes begin on assigned machines
2. Work to complete required meters
3. Athletes may switch machines whenever desired
4. When meters are complete, move to finish line
5. Event ends when all three athletes cross the line

# Movement Standards

# Bench Press
- Bar touches chest each rep
- Full lockout at top
- Glutes and shoulders stay on bench
- No assisted unrack/rerack unless failed rep or requested help

# Deadlift
- Conventional stance only
- Bar touches floor each rep
- Full extension at top
- No bouncing

# Front Squat
- Hip crease below knee
- Full extension at top
- Failed rep requires unloading all plates before rerack

# Machine Work
- All athletes work simultaneously
- No touching machine screens
- Machines may be switched freely
- All three athletes must cross finish line

## Event 3 – Krypton Total

Event 3 is a timed strength event where each athlete gets one minute to complete as many reps as possible in one lift. Partner 1 performs bench press, Partner 2 performs deadlifts, and Partner 3 performs front squats. Teams must also change weights during the scheduled rest period. Only one athlete works at a time.

Bench Press - RX 185/135 | Scaled 135/85
Front Squat - RX 225/155 | Scaled 135/95
Deadlift - RX 315/225 | Scaled 185/125

## Event 4 – Tri Acid Bath

Event 4 is a team conditioning event where all three athletes work at the same time on assigned machines. The team must complete all required meters before finishing together across the line. Athletes may switch machines at any time. The workout ends when all three teammates cross the finish line.

Row - 2000m
Ski - 2000m
Bike - 4000m

# Workout Flow

Event 3 – Krypton Total

1. **0:00–1:00** – Partner 1 Bench Press for max reps
2. **1:00–2:00** – Rest / Team loads next bar
3. **2:00–3:00** – Partner 2 Deadlift for max reps
4. **3:00–4:00** – Transition to next lift
5. **4:00–5:00** – Partner 3 Front Squat for max reps
6. **5:00–8:00** – Rest and prepare for Event 4

Event 4 – Tri Acid Bath

1. All athletes begin on assigned machines
2. Work to complete required meters
3. Athletes may switch machines whenever desired
4. When meters are complete, move to finish line
5. Event ends when all three athletes cross the line

# Movement Standards

# Bench Press
- Bar touches chest each rep
- Full lockout at top
- Glutes and shoulders stay on bench
- No assisted unrack/rerack unless failed rep or requested help

# Deadlift
- Conventional stance only
- Bar touches floor each rep
- Full extension at top
- No bouncing

# Front Squat
- Hip crease below knee
- Full extension at top
- Failed rep requires unloading all plates before rerack

# Machine Work
- All athletes work simultaneously
- No touching machine screens
- Machines may be switched freely
- All three athletes must cross finish line