☠️ BARROW-WIGHT (workout two)

Flow

6:00 to complete: 

• Echo Bike Cals

• 20 Sandbag Overs

• Echo Bike Cals

• then, Max Sandbag Overs in remaining time.

Division Weights & Movements

• Dragon: 45/35 echo bike cals / 100/75# sandbag

• Maverick, Griffin & Phoenix:  35/30 echo bike cals / 75/50# sandbag

Score

• Reps completed at the end of 6:00.

Other

• Calories can be split as desired.  

• Sandbag overs are you go, I go.

• Sandbag overs a 4 ft obstacle.

Standards

Echo Bike

• Athletes will start behind the designated start line.

• At 3, 2, 1 go athletes will advance to the bike and begin pedaling.

• Athletes may switch as desired until the calories are completed.

• Athletes should not get off the bike until the calories have been completed.

• Athletes cannot advance to the sandbag overs until the calories are complete.

• Athletes should not touch the monitor on the bike.  Your judge will be responsible for starting and resetting the monitor.

• Common NO reps:  Touching the monitor.  Getting off the bike before the calories are finished.  Advancing to the sandbag before calories are complete.

Sandbag Overs

• The sandbag will begin on the ground.

• Athlete one will lift the sandbag off the ground and over the obstacle to the other side.

• Athlete two cannot pick up the sandbag until it hits the ground on the other side.

• Athlete two will lift the sandbag off the ground and over the obstacle to the other side.

• Athletes will continue in this back and forth pattern until the sandbag reps have been completed or until the time expires.

• Sandbags are allowed to touch the obstacle.  

• The non-working athlete cannot assist with getting the sandbag over if it is not their turn.

• Athletes cannot advance back to the bike until the 20 sandbag over reps are complete.

• Common NO reps:  Picking up (catching) the sandbag before it touches the ground.  Touching the sandbag when you are the non-working athlete.  Advancing to the bike before the sandbag reps are complete.

🔨 HAMMERFALL (workout one)

🐉 Dragon Division

Workout Flow 

• Barbell complex of:  1 clean + 2 hang cleans + 1 shoulder to overhead.

• Before each attempt, the athlete must complete 8 burpees over the bar.

• 8:00 time cap.

Division Weights & Movements

• Dragon Division

Score

• For Load.

• Each athlete’s heaviest successfully completed complex will be recorded.

• Score = Combined total of both athletes’ heaviest successful lifts.

• (Example: Athlete 1 lifts 205 lbs, Athlete 2 lifts 185 lbs → Team Score = 390 lbs)

Other

• There will be a 5:00 warm up period before the workout starts.

• One barbell per team.

• Complex must be completed without letting go of the barbell.

• Complex must be completed before the 8:00 time cap to count.

• In the event of a no-rep for any reason at any time, the movement can be repeated, as long as the athlete does not let go of the barbell.  

• 8 burpees over the bar must be completed before every attempt.

• Athletes can switch as desired after an attempt is made.

• Athletes can work together to load the barbell.

Standards

Burpee over Bar

• Start on one side of the barbell. 

• The chest and thighs must touch the floor at the bottom of each rep. 

• Athletes may be lateral to the bar or face the bar during the burpee or the jump.

• Return to both feet with the hands off the floor.

• Jumping or stepping in and out of the bottom of the burpee is permitted. 

• The athlete must jump over the barbell (both feet must be off the ground). 

• A two-foot takeoff or a two-foot landing is NOT required. 

• The rep is credited when the athlete is on the opposite side of the barbell.

• Common NO reps:  Chest and/or thighs not touching the ground, stepping over the barbell, Making contact with the bar (tripping) as you jump over.

• If a no-rep is given for any reason, the athlete must repeat the entire burpee, starting on either side of the barbell.

 Clean (1 clean)

• Start each rep with the bar on the ground. 

• The bar must be lifted to the shoulders. 

• Any style of clean, except a hang clean, is permitted. 

• The rep is credited when the bar is on the shoulders, elbows are in front of the bar when viewed from profile, hips and knees are extended and feet are in line. 

• Common NO reps:  Not bringing the elbows in front of the bar.  Lowering the barbell before fully extending the hips and knees.

Hang Clean (2 cleans)

• Start each rep with the bar above the knees.

• The bar must be lifted to the shoulders. 

• Hang clean or hang split clean are permitted.

• The rep is credited when the bar is on the shoulders, elbows are in front of the bar when viewed from profile, hips and knees are extended and feet are in line. (On the second hang clean, knees and hips do not have to be extended before completing the shoulder to overhead rep.)

• Common NO reps:  Not bringing the elbows in front of the bar.  Lowering the barbell before fully extending the hips and knees.

Shoulder to Overhead (1 shoulder to overhead)

• Any style of overhead lift is acceptable (press, push press, or jerk/split jerk). 

• The rep is credited when:  hips, knees, and arms are extended, the feet are in line, and the bar is over or behind the middle of the body when viewed from the side

• Common NO reps:  Lowering the barbell before fully extending the hips, knees, or arms.  Lowering the barbell before the feet have returned in line.  Finishing with the bar in front of the body.

🔥 All Other Divisions

Workout Flow 

• 8:00 AMRAP of:  4 burpee over bar and 4 clean & jerks

Division Weights & Movements

• Maverick, Griffin & Phoenix Divisions

• Clean & jerks:  pick load

• Burpee over bar:  jump or step over the bar

Score

• Clean & jerk reps completed at the 8:00 mark X barbell weight.  

Other

• One barbell per team.

• Minimum weight:  55/35#

• One athlete works at a time.

• Athletes can split work as desired.

• Burpees do not count towards the rep count (they are a buy in each round).

• Athletes must keep the same weight on the bar for the entire workout.

Standards

Burpee over Bar

• Start on one side of the barbell. 

• The chest and thighs must touch the floor at the bottom of each rep. 

• Return to both feet with the hands off the floor.

• Jumping or stepping in and out of the bottom of the burpee is permitted. 

• The athlete may jump or step over the bar.

• A two-foot takeoff or a two-foot landing is NOT required. 

• Athletes may be lateral to the bar or face the bar during the burpee or the jump/ step over.

• The rep is credited when the athlete is on the opposite side of the barbell.

• Common NO reps:  Chest and/or thighs not touching the ground. Making contact with the bar (tripping) as you jump over.

• If a no-rep is given for any reason, the athlete must repeat the entire burpee, starting on either side of the barbell.

 Clean

• Start each rep with the bar on the ground. 

• The bar must be lifted to the shoulders. 

• Any style of clean, except a hang clean, is permitted. 

• The rep is credited when the bar is on the shoulders and elbows are in front of the bar when viewed from profile.

• Full extension of the hips and knees is not required between the clean and the jerk.

• Common NO reps:  Not bringing the elbows in front of the bar.  

Jerk (Shoulder to Overhead)

• Any style of overhead lift is acceptable (press, push press, or jerk/split jerk). 

• The rep is credited when:  hips, knees, and arms are extended, the feet are in line, and the bar is over or behind the middle of the body when viewed from the side

• Common NO reps:  Lowering the barbell before fully extending the hips, knees, or arms.  Lowering the barbell before the feet have returned in line.  Finishing with the bar in front of the body.

🏰 THE CITADEL (workout three)

Flow

7:00 AMRAP OF:

• 120 Double Unders, then,

• 4 rounds of:

• 12 deadlifts 225/155#

• 8 toes to bar

(See division standards below)

Division Weights & Movements

• Dragon:  Double unders / Deadlift 225/155# / Toes to bar

• Griffin:  Single unders / Deadlift 155/105# / Toes above hips

• Maverick: Single unders / Deadlift 135/95# / MB sit ups 14/10#

• Phoenix:  Single unders / Deadlift 95/65# / MB sit ups 14/10#

Score 

• Reps completed at the end of 7:00.

Other

• One athlete works at a time.

• Double or single unders can be split as desired.

• One athlete completes the couplet of deadlifts & toes to bar (toes above hips or MB sit ups) and then the athletes will switch.   Athlete two then completes the couplet.  This is repeated one more time before athletes start back over with the 120 double or single unders.

• The double or single unders are a buy-in before every 4 rounds of the couplet.

Standards

Double Under (Dragon Division)

• The rope passes under the feet twice during a single jump. 

• The rope must spin forward

• The rope must start on the ground.  At 3, 2, 1 go both athletes can pick up their jump ropes, but only one athlete can jump at a time.

• Common NO reps:  Crediting attempts instead of successful reps. Spinning the rope backward.

Single Unders (All other divisions)

• The rope passes under the feet once during a single jump. 

• The rope must spin forward

• The rope must start on the ground.  At 3, 2, 1 go both athletes can pick up their jump ropes, but only one athlete can jump at a time.

• Common NO reps:  Crediting attempts instead of successful reps. Spinning the rope backward.

Deadlift (All divisions)

• The barbell starts on the ground (both plates touching the ground). 

• Hands must be outside the knees. No sumo deadlifts. 

• Any style of grip is permitted. 

• The rep is credited when: Hips and knees reach full extension. Head and shoulders are behind the bar when viewed from the side.

• Gymnastic grips are not permitted.

• Common NO reps:  Lowering the barbell before reaching full extension of the knees or hips.  Finishing with the head and/or shoulders in front of the bar.  Deliberately bouncing the bar.

Toes to Bar (Dragon Division)

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the vertical plane of the bar.

• Overhand, underhand, or mixed grips are all permitted. 

• The rep is credited when both feet contact the bar between the hands at the same time. 

• Any part of the feet may make contact with the bar.

• Gymnastic grips are permitted.

• Common NO reps:  Only one foot contacting the pull-up bar or both feet not contacting at the same time.  Not contacting the pull-up bar with the feet.  Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep.  Contacting the pull-up bar outside the hands.

Toes Above Hips (Griffin Division)

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the vertical plane of the bar.

• Overhand, underhand, or mixed grips are all permitted. 

• The rep is credited when the toes clearly rise above the line of the hip crease as judged from the side.

• Legs may be straight or bent.

• Gymnastic grips are permitted.

• Common NO reps:  Only one foot rising above the line of the hip crease or both feet not rising above the hip crease at the same time.  Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep. 

Medball Sit Ups (Maverick & Phoenix Division)

• The athlete must begin with the back in contact with the floor and medball touching the floor above the head. 

• AbMats are permitted. 

• The rep is credited when the medball touches the ground between the feet or in front of the feet.

• Common NO reps:  Not touching the floor above the head (with the medball) to start the repetition. Not touching the medball to the ground between the feet or in front of the feet at the end of each rep.

🐲 THE GAUNTLET 

The final challenge — revealed the day of competition.

Expect a longer test with multiple parts designed to push your endurance, grit, and teamwork.

Prepare for the unknown.

Be ready for anything. 

🔨 HAMMERFALL

Welcome to the grind. This one rewards power, strategy, and composure under fatigue.

🐉 Dragon Division

8:00 Time Cap

For load

1 Clean

2 Hang Cleans

1 Shoulder to Overhead

Before each attempt, athletes must complete:

8 Burpees Over the Bar 

Score:

Each athlete’s heaviest successfully completed complex will be recorded.

Score = Combined total of both athletes’ heaviest successful lifts.

(Example: Athlete 1 lifts 205 lbs, Athlete 2 lifts 185 lbs → Team Score = 390 lbs)

🔥 All Other Divisions

8:00 AMRAP of:

• 4 Burpees Over the Bar

• 4 Clean & Jerks

Teams will choose their barbell weight before the workout begins. The weight must remain the same throughout the workout.

Score:

Score = Total Reps Completed × Barbell Weight

🔨 Intent

Hammerfall is about calculated aggression.  Dragon Division will chase max load under fatigue. All other divisions must balance speed and strategy — go too heavy and stall, too light and leave points on the table.  Grip it. Rip it. Let it fall.

WORKOUT ONE - HAMMERFALL

Workout Flow 

• Barbell complex of:  1 clean + 2 hang cleans + 1 shoulder to overhead.

• Before each attempt, the athlete must complete 8 burpees over the bar.

• 8:00 time cap.

Division Weights & Movements

• Dragon Division

Score

• For Load.

• Each athlete’s heaviest successfully completed complex will be recorded.

• Score = Combined total of both athletes’ heaviest successful lifts.

• (Example: Athlete 1 lifts 205 lbs, Athlete 2 lifts 185 lbs → Team Score = 390 lbs)

Other

• There will be a 5:00 warm up period before the workout starts.

• One barbell per team.

• Complex must be completed without letting go of the barbell.

• Complex must be completed before the 8:00 time cap to count.

• In the event of a no-rep for any reason at any time, the movement can be repeated, as long as the athlete does not let go of the barbell.  

• 8 burpees over the bar must be completed before every attempt.

• Athletes can switch as desired after an attempt is made.

• Athletes can work together to load the barbell.

Standards

Burpee over Bar

• Start on one side of the barbell. 

• The chest and thighs must touch the floor at the bottom of each rep. 

• Athletes may be lateral to the bar or face the bar during the burpee or the jump.

• Return to both feet with the hands off the floor.

• Jumping or stepping in and out of the bottom of the burpee is permitted. 

• The athlete must jump over the barbell (both feet must be off the ground). 

• A two-foot takeoff or a two-foot landing is NOT required. 

• The rep is credited when the athlete is on the opposite side of the barbell.

• Common NO reps:  Chest and/or thighs not touching the ground, stepping over the barbell, Making contact with the bar (tripping) as you jump over.

• If a no-rep is given for any reason, the athlete must repeat the entire burpee, starting on either side of the barbell.

 Clean (1 clean)

• Start each rep with the bar on the ground. 

• The bar must be lifted to the shoulders. 

• Any style of clean, except a hang clean, is permitted. 

• The rep is credited when the bar is on the shoulders, elbows are in front of the bar when viewed from profile, hips and knees are extended and feet are in line. 

• Common NO reps:  Not bringing the elbows in front of the bar.  Lowering the barbell before fully extending the hips and knees.

Hang Clean (2 cleans)

• Start each rep with the bar above the knees.

• The bar must be lifted to the shoulders. 

• Hang clean or hang split clean are permitted.

• The rep is credited when the bar is on the shoulders, elbows are in front of the bar when viewed from profile, hips and knees are extended and feet are in line. (On the second hang clean, knees and hips do not have to be extended before completing the shoulder to overhead rep.)

• Common NO reps:  Not bringing the elbows in front of the bar.  Lowering the barbell before fully extending the hips and knees.

Shoulder to Overhead (1 shoulder to overhead)

• Any style of overhead lift is acceptable (press, push press, or jerk/split jerk). 

• The rep is credited when:  hips, knees, and arms are extended, the feet are in line, and the bar is over or behind the middle of the body when viewed from the side

• Common NO reps:  Lowering the barbell before fully extending the hips, knees, or arms.  Lowering the barbell before the feet have returned in line.  Finishing with the bar in front of the body.

WORKOUT TWO - BARROW-WIGHT

Flow

6:00 to complete: 

• Echo Bike Cals

• 20 Sandbag Overs

• Echo Bike Cals

• then, Max Sandbag Overs in remaining time.

Division Weights & Movements

• Dragon: 45/35 echo bike cals / 100/75# sandbag

• Maverick, Griffin & Phoenix:  35/30 echo bike cals / 75/50# sandbag

Score

• Reps completed at the end of 6:00.

Other

• Calories can be split as desired.  

• Sandbag overs are you go, I go.

• Sandbag overs a 4 ft obstacle.

Standards

Echo Bike

• Athletes will start behind the designated start line.

• At 3, 2, 1 go athletes will advance to the bike and begin pedaling.

• Athletes may switch as desired until the calories are completed.

• Athletes should not get off the bike until the calories have been completed.

• Athletes cannot advance to the sandbag overs until the calories are complete.

• Athletes should not touch the monitor on the bike.  Your judge will be responsible for starting and resetting the monitor.

• Common NO reps:  Touching the monitor.  Getting off the bike before the calories are finished.  Advancing to the sandbag before calories are complete.

Sandbag Overs

• The sandbag will begin on the ground.

• Athlete one will lift the sandbag off the ground and over the obstacle to the other side.

• Athlete two cannot pick up the sandbag until it hits the ground on the other side.

• Athlete two will lift the sandbag off the ground and over the obstacle to the other side.

• Athletes will continue in this back and forth pattern until the sandbag reps have been completed or until the time expires.

• Sandbags are allowed to touch the obstacle.  

• The non-working athlete cannot assist with getting the sandbag over if it is not their turn.

• Athletes cannot advance back to the bike until the 20 sandbag over reps are complete.

• Common NO reps:  Picking up (catching) the sandbag before it touches the ground.  Touching the sandbag when you are the non-working athlete.  Advancing to the bike before the sandbag reps are complete.

WORKOUT THREE - THE CITADEL

Flow

7:00 AMRAP OF:

• 120 Double Unders, then,

• 4 rounds of:

• 12 deadlifts 225/155#

• 8 toes to bar

(See division standards below)

Division Weights & Movements

• Dragon:  Double unders / Deadlift 225/155# / Toes to bar

• Griffin:  Single unders / Deadlift 155/105# / Toes above hips

• Maverick: Single unders / Deadlift 135/95# / MB sit ups 14/10#

• Phoenix:  Single unders / Deadlift 95/65# / MB sit ups 14/10#

Score 

• Reps completed at the end of 7:00.

Other

• One athlete works at a time.

• Double or single unders can be split as desired.

• One athlete completes the couplet of deadlifts & toes to bar (toes above hips or MB sit ups) and then the athletes will switch.   Athlete two then completes the couplet.  This is repeated one more time before athletes start back over with the 120 double or single unders.

• The double or single unders are a buy-in before every 4 rounds of the couplet.

Standards

Double Under (Dragon Division)

• The rope passes under the feet twice during a single jump. 

• The rope must spin forward

• The rope must start on the ground.  At 3, 2, 1 go both athletes can pick up their jump ropes, but only one athlete can jump at a time.

• Common NO reps:  Crediting attempts instead of successful reps. Spinning the rope backward.

Single Unders (All other divisions)

• The rope passes under the feet once during a single jump. 

• The rope must spin forward

• The rope must start on the ground.  At 3, 2, 1 go both athletes can pick up their jump ropes, but only one athlete can jump at a time.

• Common NO reps:  Crediting attempts instead of successful reps. Spinning the rope backward.

Deadlift (All divisions)

• The barbell starts on the ground (both plates touching the ground). 

• Hands must be outside the knees. No sumo deadlifts. 

• Any style of grip is permitted. 

• The rep is credited when: Hips and knees reach full extension. Head and shoulders are behind the bar when viewed from the side.

• Gymnastic grips are not permitted.

• Common NO reps:  Lowering the barbell before reaching full extension of the knees or hips.  Finishing with the head and/or shoulders in front of the bar.  Deliberately bouncing the bar.

Toes to Bar (Dragon Division)

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the vertical plane of the bar.

• Overhand, underhand, or mixed grips are all permitted. 

• The rep is credited when both feet contact the bar between the hands at the same time. 

• Any part of the feet may make contact with the bar.

• Gymnastic grips are permitted.

• Common NO reps:  Only one foot contacting the pull-up bar or both feet not contacting at the same time.  Not contacting the pull-up bar with the feet.  Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep.  Contacting the pull-up bar outside the hands.

Toes Above Hips (Griffin Division)

• Athletes begin by hanging from the pull-up bar with arms extended. 

• The heels must be brought back behind the vertical plane of the bar.

• Overhand, underhand, or mixed grips are all permitted. 

• The rep is credited when the toes clearly rise above the line of the hip crease as judged from the side.

• Legs may be straight or bent.

• Gymnastic grips are permitted.

• Common NO reps:  Only one foot rising above the line of the hip crease or both feet not rising above the hip crease at the same time.  Heels remaining in front of the vertical plane of the pull-up bar at the start of the rep. 

Medball Sit Ups (Maverick & Phoenix Division)

• The athlete must begin with the back in contact with the floor and medball touching the floor above the head. 

• AbMats are permitted. 

• The rep is credited when the medball touches the ground between the feet or in front of the feet.

• Common NO reps:  Not touching the floor above the head (with the medball) to start the repetition. Not touching the medball to the ground between the feet or in front of the feet at the end of each rep.

WORKOUT FOUR - THE GAUNTLET

Flow

The final challenge — revealed the day of competition.

Expect a longer test with multiple parts designed to push your endurance, grit, and teamwork.

Prepare for the unknown.  Be ready for anything.