The Gauntlet 2026 (TCSC Kamloops)

INDIVIDUAL WORKOUT – E1

FORMAT

4:00 CLOCK

500m Row (For Time)
MAX Burpees Over Rower in Remainder

SCORING

• 2 Scores (50% each)
• Score 1: Time to complete the 500m Row
• Score 2: Total Burpees completed in the remaining time

FLOW

Athletes will have exactly 4:00 rest before they start Event 2.

STANDARDS

• Stepping over the rower is allowed for all divisions.
• Athletes must complete the 500m Row before starting burpees.

DIVISION NOTES

• Youth & Teens: Full burpees permitted. Step-over or jump over the rower is allowed.
• Seniors: May choose Burpees to a Box (chest elevated) if preferred. Step over the rower each rep.

GAUNTLET DOUBLES EVENT 1 - SOAP UP

5:00 CLOCK
1:00 MAX Reps Barbell Movement 1
1:00 Rest
1:00 MAX Reps Barbell Movement 2
1:00 Rest
1:00 MAX Reps Barbell Movement 3

Movement 1 / 2 / 3

• Competitive, Masters Competitive, Intermediate, Intermediate Masters
  Power Snatch / Clean + Jerk / Power Clean
• Recreational, Recreational Masters
  Hang Power Clean / Power Clean / Deadlift

FORMAT

• Teams of 2
• Each athlete will have their own barbell
• Only ONE barbell may be in motion at a time
• Athletes may split reps however they choose within each 1:00 work window
• Weight may be increased during rest windows (but do not have to)
• Weight changes must go UP (bars cannot be lightened)

SCORING

Load = Weight (lbs) × Reps

Female athlete points will be divided by 0.7.

Example
Female Partner: 85# × 10 reps = 850 → 850 ÷ 0.7 = 1214
Male Partner: 120# × 10 reps = 1200
Team Total = 2414

This workout has 4 scored components (each worth 25%):

• Movement 1 Team Total Points
• Movement 2 Team Total Points
• Movement 3 Team Total Points
• Combined Total (Movements 1 + 2 + 3)

NOTES

• Athletes may complete as many reps as desired within each working minute.
• Reps may be touch-and-go or singles.
• Athletes may switch at any time, but only one barbell may be moving at once.
• Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.
• Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director.
• If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

GAUNTLET DOUBLES EVENT 2 - WALK THE GAUNTLET

5:00 CLOCK
SIMULTANEOUS BUY-IN:
65 Wall Balls
FF - 850m  / FM - 925m / MM - 1000m Bike

Once BOTH are complete:
MAX Walk Reps in Remainder
(1 Athlete Working)

WALLBALLS + "WALK" MOVEMENT BY DIVISION

• Competitive
  16# / 25# Wallball to 10ft
  Handstand Walk
• Masters Competitive
  14# / 20# Wallball to 10ft
  Handstand Walk
• Intermediate
  14# / 20# Wallball to 10ft
  Wall Walk to 10"
• Intermediate Masters
  12# / 16# Wallball to 10ft
  Wall Walk to 15"
• Recreational
  12# / 16# Wallball Thrusters
  Wall Walk to 20"
• Recreational Masters
  12# / 16# Wallball Thrusters
  Wall Walk to 30"

FORMAT

• Athletes may switch on the buy-in movements as often as they choose
• Once BOTH the Wall Balls and Bike distance are completed, the team may begin Walk Reps
• Only ONE athlete may perform walk reps at a time
• Athletes may switch during the walk portion as desired
• Handstand Walk will be approximately 20ft in length, with each 10ft segment counting as 1 rep

SCORING

Score = Total Walk Reps completed within the 5:00 time cap. A tiebreaker time will be the completion of the buy-in.

NOTES

• Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.
• Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director.
• If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

GAUNTLET DOUBLES EVENT 3 - "RINSE"

COMPETITIVE

5:00 CLOCK

3 ROUNDS (BUY-IN)
16 Toes-to-Bar (SPLIT)
8 Single DB Overhead Lunges (SYNCHRO) @ 35# / 50#

AMRAP in Remainder
4-8-12-16... Bar Muscle-Ups (SPLIT)
8 Single DB Overhead Lunges (SYNCHRO) @ 35# / 50#

COMPETITIVE MASTERS

5:00 CLOCK

3 ROUNDS (BUY-IN)
12 Toes-to-Bar (SPLIT)
8 Single DB Overhead Lunges (SYNCHRO) @ 35# / 50#

AMRAP in Remainder
3-6-9-12... Bar Muscle-Ups (SPLIT)
8 Single DB Overhead Lunges (SYNCHRO) @ 35# / 50#

INTERMEDIATE

5:00 CLOCK

3 ROUNDS (BUY-IN)
12 Toes-to-Bar (SPLIT)
8 Single DB Overhead Lunges (SYNCHRO) @ 35# / 50#

AMRAP in Remainder
4-8-12-16... Chest-to-Bar Pull-Ups (SPLIT)
8 Single DB Overhead Lunges (SYNCHRO) @ 35# / 50#

INTERMEDIATE MASTERS

5:00 CLOCK

3 ROUNDS (BUY-IN)
12 Toes-to-Bar (SPLIT)
8 Single DB Overhead Lunges (SYNCHRO) @ 20# / 35#

AMRAP in Remainder
3-6-9-12... Chest-to-Bar Pull-Ups (SPLIT)
8 Single DB Overhead Lunges (SYNCHRO) @ 20# / 35#

RECREATIONAL

5:00 CLOCK

6 ROUNDS (BUY-IN)
12 Hanging Knee Raises (SPLIT)
8 Single DB Goblet Lunges (SYNCHRO) @ 20# / 35#

AMRAP in Remainder
1-2-3-4... Pull-Ups (SPLIT)
8 Single DB Goblet Lunges (SYNCHRO) @ 20# / 35#

RECREATIONAL MASTERS

5:00 CLOCK

6 ROUNDS (BUY-IN)
12 Hanging Knee Raises (SPLIT)
8 Bodyweight Lunges (SPLIT)

AMRAP in Remainder
1-2-3-4... Jumping Pull-Ups (SPLIT)
8 Bodyweight Lunges (SPLIT)

FORMAT

• When movements are marked SPLIT, athletes may divide the reps however they choose and switch at any time
• Athletes may not work simultaneously on SPLIT movements.
• Synchronization is judged at the top of the lunge, with both athletes reaching full extension of hips and knees at the same time
• If athletes are not synchronized, the rep will not count
• Athletes must complete the listed rounds before advancing to the AMRAP portion
• During the AMRAP portion, athletes will continue climbing the rep ladder as written

SCORING

Score = Total reps completed within the 5:00 time cap. A tiebreaker time will be the completion of the buy-in.

NOTES

• Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.
• Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director.
• If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

GAUNTLET DOUBLES EVENT 4 - "AIR DRY"

5:00 CLOCK

ErgShoot (A1)
6 Burpee Box Jump Overs (A1)
12 / 15cal SkiErg (SIMULTANEOUS)

ErgShoot (A2)
6 Burpee Box Jump Overs (A2)
12 / 15cal SkiErg (SIMULTANEOUS)

AMRAP in Remainder:
ErgShoot (CHOICE / SHARED)
6 Burpee Box Jump Overs (SPLIT)
12 / 15cal SkiErg (SIMULTANEOUS)

FORMAT

• The first two sequences are completed in order. Athlete 1 completes their ErgShoot and Burpee Box Jump Overs, then both athletes complete the SkiErg calories simultaneously. Athlete 2 then completes their ErgShoot and Burpee Box Jump Overs, followed again by both athletes completing the SkiErg calories simultaneously.
• Once both sequences are complete, teams will repeat the AMRAP sequence for the remainder of the 5:00 clock.
• The SkiErg calories for the whole workout are completed simultaneously, with each athlete on their own SkiErg.
• SkiErg calories are 12 for females / 15 for males.
• During the AMRAP portion, teams repeat the listed sequence for as many rounds/reps as possible in the remaining time.
• During the AMRAP, ErgShoot is CHOICE / SHARED. Either athlete may complete the ErgShoot each round, and athletes may trade the gun during the 50-second window if they choose.
• After each ErgShoot attempt, the gun must be safely returned to the designated holster before the team may continue in the workout.
• During the AMRAP, Burpee Box Jump Overs are SPLIT, and athletes may switch as often as they choose.
• Burpee Box Jump Overs may be performed as jump-overs or step-overs.
• All divisions will use a 20" box.

ERGSHOOT NOTES

• Each ErgShoot attempt has a 50-second time cap to complete 5 successful shots for the athlete performing it.
• Athletes may take as many attempts as needed within the 50 seconds. The faster the shots are completed, the faster the team may continue in the workout.
• Once an athlete completes their 5 successful shots (or reaches the 50-second cap), they may move on in the workout.
• An ErgShoot will be available for practice in the warm-up area and prior to the event.

ERGSHOOT VIDEO

The video below shows the general ErgShoot concept (note: filmed for a different event).

SCORING

Score = Total reps completed within the 5:00 time cap.

All successful ErgShoot shots count as reps.

A full set of SkiErg calories must be completed to count, and will score 12 reps regardless of team gender composition.

NOTES

• Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.
• Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director.
• If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

INDIVIDUAL WORKOUT – E2

FORMAT

4:00 CLOCK

40 Box Jumps or Step-Ups
MAX Reps (choice weight) in the remaining time

DIVISION STANDARDS

Teens: 20" Box + Barbell Cleans

Youth: 20" Box + Alternating Single DB Snatch

Seniors: 12" Box + Alternating Single DB Hang Clean

SCORING

Load = Weight (lbs) × Reps

Example:
25 lb × 10 reps = 250

NOTES

• Athletes may choose Box Jumps or Step-Ups for all 40 reps.
• The 40 box reps must be completed before moving to the max-rep movement.

INDIVIDUAL WORKOUT – E3 "SCRUB"

FORMAT

4:00 RUNNING CLOCK

DIVISION STANDARDS

Youth:
MAX Plate Hold Overhead
10 lb / 15 lb / 25 lb plate options

Teens:
Establish a 2RM Strict Press

Seniors:
MAX Dual Dumbbell Overhead Hold
Athlete may choose dumbbell weight

SCORING

Youth & Seniors:
Score = Weight × Total Seconds Overhead

Teens:
Score = Heaviest Successful 2RM Strict Press

JUDGING / FLOW

• The event runs on a 4:00 running clock.
• For Youth and Seniors, the judge will operate a stopwatch.
• The stopwatch runs only while the weight is locked out overhead.
• The stopwatch is paused any time the weight drops below lockout.
• Athletes may rest as needed and accumulate time throughout the 4:00 window.

INDIVIDUAL WORKOUT – E4 "AIR DRY"

FORMAT (ALL INDIVIDUAL DIVISIONS)

4:00 AMRAP

ErgShoot Attempt
10 cal SkiErg

ERGSHOOT FORMAT

• Each ErgShoot attempt has a 50-second time cap to complete 5 successful shots.
• Athletes may take as many attempts as needed within the 50 seconds. The faster the 5 shots are completed, the faster the athlete may continue in the workout.
• Once an athlete completes their 5 successful shots (or reaches the 50-second cap), they move to the 10 cal SkiErg.
• After completing the SkiErg calories, the athlete returns to another ErgShoot attempt.
• An ErgShoot will be available for practice in the warm-up area and prior to the event.

SCORING

• Score = Total calories and successful ErgShoot shots completed within the 4:00 time cap.
• All successful ErgShoot shots count as reps.

NOTES

• The workout begins with an ErgShoot attempt.
• Each completed SkiErg calorie counts toward the total score.
• Each successful ErgShoot shot counts toward the total score.
• If an athlete does not complete 5 successful shots within 50 seconds, they must move to the SkiErg when the cap expires.