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Athletes will perform a single Strongman Medley workout in the parking lot @ Top Tier.  Final instructions and standards will be provided on the day of the event.

Athletes can sign up for an available time slot (3 min segments between 9:00 AM and 3:00 PM) at check-in time.

Strongman Medley has a 2 min Time Cap

At the start of 3-2-1 GO, the athlete will perform 1 full round of the following movements for time:

• 15ft Farmers Carry
• 1 - Strongman Bag Shoulder Toss
• 15ft Farmers Carry
• 2 -Strongman Bag Shoulder Toss(es)
• 15ft Farmers Carry
• 3 - Strongman Bag Shoulder Toss(es)
• 45ft Farmers Carry

Weights in-lbs (Farmers Handles [ea hand] / Strongman Bag)

• Female Legends & Scaled = 85/75
• Female Rx = 125 / 100
• Male Legends & Scaled  = 125/125
• Male Rx = 175/150

Note: if it is raining, the Floater WOD will be moved inside.

Athletes will line up in a single file line per heat (Ex. Women Legends, Women Scaled, Women Rx, Men Legends, Men Scaled, Men RX).

At the start of 3-2-1 GO, the first athlete in line has 50 seconds to complete 30/30/20 Jump Ropes (Double/Single/Double Unders) and one Clean & Jerk in lane 1.

• If the athlete is able to complete both movements before 50 seconds is up, the athlete may advance to lane 2 during the 10-second transition, which starts with 30/30/20 more Jump Ropes and another Clean & Jerk at the next weight in a new 50-second cycle.
• Athlete #2 in line moves into lane 1 so on and so forth until the last athlete in each heat has completed the circuit.

At the start of 3-2-1 GO! The athletes will perform the movements in the following order and repeat the cycle until the 12-minute time cap is reached.

• 5 Burpees over Bar (any style)
• 10 Front Rack Lunge (Rx = 115/85) (Scaled/Legends = 95/65)
• 5 Box Jumps (Rx= 30/24) (Scaled/Legends = 24/20)
• 10 Toes to Bar (Hanging Knee Raise for Scaled)

The tiebreaker is the time on the clock at the completion of the 2nd round.

At the start of 3-2-1 GO! The athlete will perform the movements in the following order until they are finished or the 12-minute time cap is reached.

27 Wall Ball Shots
27 Single-arm KB snatch
27 Deadlifts

21 Wall Ball Shots
21 Single-arm KB snatch
21 Deadlifts

15 Wall Ball Shots
15 Single-arm KB snatch
15 Deadlifts

09 Wall Ball Shots
09 Single-arm KB snatch
09 Deadlifts

20 HSPU / Plate to Overhead (45/25)

20/15 Calorie Row

15 Chest-to-Bar Pull-ups / Chin-over-Bar Pull-ups

20/15 Calorie Assault Bike

10 Overhead Squats 135/95 - 65/45

20/15 Calorie Ski Erg

Sprint to the Finish