35-minute time cap

At 3, 2, 1, GO! All 3 athletes begin at the corner of Canal and Miami Streets and synchro run carrying a rope ~800m to the Wabash River. Two athletes will then canoe ~400m down and ~400m back for a total of ~800m. Meanwhile, the third athlete will perform a sandbag carry ~200m down and ~200m back for a total of ~400m. (RX: 150/100 lb sandbag; Int: 100/75 lb sandbag). When all 3 athletes are finished, the sandbag carrying athlete will switch places with one of the canoeing athletes. Then both the canoe trip and sandbag carry (as described above) will be repeated. Lastly, when all 3 athletes are finished, all 3 will synchro run the ~800m back to the starting position at the corner of Canal and Miami Streets.



Scoring (6 separate scores):

1- First synchro ~800m run time

2- First ~400m sandbag carry time

3- First ~800m canoe time

4- Second ~400m sandbag carry time

5- Second ~800m canoe time

6- Second synchro ~800m run time

35-minute time cap

At 3, 2, 1, GO! All 3 athletes begin at the corner of Canal and Miami Streets and synchro run carrying a rope ~800m to the Wabash River. Two athletes will then canoe ~400m down and ~400m back for a total of ~800m. Meanwhile, the third athlete will perform a sandbag carry ~200m down and ~200m back for a total of ~400m. (RX: 150/100 lb sandbag; Int: 100/75 lb sandbag). When all 3 athletes are finished, the sandbag carrying athlete will switch places with one of the canoeing athletes. Then both the canoe trip and sandbag carry (as described above) will be repeated. Lastly, when all 3 athletes are finished, all 3 will synchro run the ~800m back to the starting position at the corner of Canal and Miami Streets.



Scoring (6 separate scores):

1- First synchro ~800m run time

2- First ~400m sandbag carry time

3- First ~800m canoe time

4- Second ~400m sandbag carry time

5- Second ~800m canoe time

6- Second synchro ~800m run time

35-minute time cap

At 3, 2, 1, GO! All 3 athletes begin at the corner of Canal and Miami Streets and synchro run carrying a rope ~800m to the Wabash River. Two athletes will then canoe ~400m down and ~400m back for a total of ~800m. Meanwhile, the third athlete will perform a sandbag carry ~200m down and ~200m back for a total of ~400m. (RX: 150/100 lb sandbag; Int: 100/75 lb sandbag). When all 3 athletes are finished, the sandbag carrying athlete will switch places with one of the canoeing athletes. Then both the canoe trip and sandbag carry (as described above) will be repeated. Lastly, when all 3 athletes are finished, all 3 will synchro run the ~800m back to the starting position at the corner of Canal and Miami Streets.



Scoring (6 separate scores):

1- First synchro ~800m run time

2- First ~400m sandbag carry time

3- First ~800m canoe time

4- Second ~400m sandbag carry time

5- Second ~800m canoe time

6- Second synchro ~800m run time

35-minute time cap

At 3, 2, 1, GO! All 3 athletes begin at the corner of Canal and Miami Streets and synchro run carrying a rope ~800m to the Wabash River. Two athletes will then canoe ~400m down and ~400m back for a total of ~800m. Meanwhile, the third athlete will perform a sandbag carry ~200m down and ~200m back for a total of ~400m. (RX: 150/100 lb sandbag; Int: 100/75 lb sandbag). When all 3 athletes are finished, the sandbag carrying athlete will switch places with one of the canoeing athletes. Then both the canoe trip and sandbag carry (as described above) will be repeated. Lastly, when all 3 athletes are finished, all 3 will synchro run the ~800m back to the starting position at the corner of Canal and Miami Streets.

Scoring (6 separate scores):

1- First synchro ~800m run time

2- First ~400m sandbag carry time

3- First ~800m canoe time

4- Second ~400m sandbag carry time

5- Second ~800m canoe time

6- Second synchro ~800m run time

35-minute time cap

At 3, 2, 1, GO! All 3 athletes begin at the corner of Canal and Miami Streets and synchro run carrying a rope ~800m to the Wabash River. Two athletes will then canoe ~400m down and ~400m back for a total of ~800m. Meanwhile, the third athlete will perform a sandbag carry ~200m down and ~200m back for a total of ~400m. (RX: 150/100 lb sandbag; Int: 100/75 lb sandbag). When all 3 athletes are finished, the sandbag carrying athlete will switch places with one of the canoeing athletes. Then both the canoe trip and sandbag carry (as described above) will be repeated. Lastly, when all 3 athletes are finished, all 3 will synchro run the ~800m back to the starting position at the corner of Canal and Miami Streets.



Scoring (6 separate scores):

1- First synchro ~800m run time

2- First ~400m sandbag carry time

3- First ~800m canoe time

4- Second ~400m sandbag carry time

5- Second ~800m canoe time

6- Second synchro ~800m run time

35-minute time cap

At 3, 2, 1, GO! All 3 athletes begin at the corner of Canal and Miami Streets and synchro run carrying a rope ~800m to the Wabash River. Two athletes will then canoe ~400m down and ~400m back for a total of ~800m. Meanwhile, the third athlete will perform a sandbag carry ~200m down and ~200m back for a total of ~400m. (RX: 150/100 lb sandbag; Int: 100/75 lb sandbag). When all 3 athletes are finished, the sandbag carrying athlete will switch places with one of the canoeing athletes. Then both the canoe trip and sandbag carry (as described above) will be repeated. Lastly, when all 3 athletes are finished, all 3 will synchro run the ~800m back to the starting position at the corner of Canal and Miami Streets.



Scoring (6 separate scores):

1- First synchro ~800m run time

2- First ~400m sandbag carry time

3- First ~800m canoe time

4- Second ~400m sandbag carry time

5- Second ~800m canoe time

6- Second synchro ~800m run time

13 Minutes
🔥 Max Calorie Row
🔥 Max Thrusters

(RX: 115# M / 80# F)

(Intermediate: 85# M / 60# F)

13 Minutes
🔥 Max Calorie Row
🔥 Max Thrusters

(RX: 115# M / 80# F)

(Intermediate: 85# M / 60# F)


At 3, 2, 1, GO! Athlete 1 will begin accumulating calories on the rower, athlete 2 will begin accumulating thruster reps, and athlete 3 will be resting. Athletes may switch/rotate whenever/however. The rower damper may be adjusted throughout, but it must be kept on 5 or higher. Rollover calories will count. The rower and thrusters will be scored separately.

9 minutes

A: Max weight Barbell Turkish Get Up

B: Max weight 2 Rep Overhead Squat

C: Max weight Combo: Clean + Hang Clean

At 3, 2, 1, GO! Athlete A will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for the Barbell Turkish Get Up. The rep begins with the athlete on the ground and will end when the athlete is standing at full extension with the barbell overhead. (Athlete does not go back down into the starting position.) 

Next, Athlete B will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for 2 unbroken Overhead Squats. 

Finally, Athlete C will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for a Clean (from the ground) + Hang Clean combo lift—both Power and Squat Cleans are permitted. 

NOTES: Successful lifts will be counted as long as the rep starts before the 3-minute lifting window ends. For the first 2 lifts, the non-lifting athletes may help the lifting athlete get the weight into the starting position. 

Each lift will be scored separately.

9 minutes

A: Max weight Barbell Turkish Get Up

B: Max weight 2 Rep Overhead Squat

C: Max weight Combo: Clean + Hang Clean

At 3, 2, 1, GO! Athlete A will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for the Barbell Turkish Get Up. The rep begins with the athlete on the ground and will end when the athlete is standing at full extension with the barbell overhead. (Athlete does not go back down into the starting position.) 

Next, Athlete B will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for 2 unbroken Overhead Squats. 

Finally, Athlete C will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for a Clean (from the ground) + Hang Clean combo lift—both Power and Squat Cleans are permitted. 

NOTES: Successful lifts will be counted as long as the rep starts before the 3-minute lifting window ends. For the first 2 lifts, the non-lifting athletes may help the lifting athlete get the weight into the starting position. 

Each lift will be scored separately.

9 minutes

A: Max weight Barbell Turkish Get Up

B: Max weight 2 Rep Overhead Squat

C: Max weight Combo: Clean + Hang Clean

At 3, 2, 1, GO! Athlete A will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for the Barbell Turkish Get Up. The rep begins with the athlete on the ground and will end when the athlete is standing at full extension with the barbell overhead. (Athlete does not go back down into the starting position.) 

Next, Athlete B will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for 2 unbroken Overhead Squats. 

Finally, Athlete C will attempt, as many times as necessary in 3 minutes, to reach a maximum weight lifted for a Clean (from the ground) + Hang Clean combo lift—both Power and Squat Cleans are permitted. 

NOTES: Successful lifts will be counted as long as the rep starts before the 3-minute lifting window ends. For the first 2 lifts, the non-lifting athletes may help the lifting athlete get the weight into the starting position. 

Each lift will be scored separately.

9 minutes

A: 12 Unbroken Double-Unders (Int: 12 Unbroken Single-Unders)

B: 4 Burpees-Over-Bar

C: Assault Bike Calories (RX: 8 M / 6 F) (Int: 6 M / 4 F)

At 3, 2, 1, GO! In you go, you go, I go style, athlete 1 will begin with the jump rope and will complete an entire round of the 3 movements while the other 2 athletes rest. As soon as athlete 1 finishes the required bike calories (confirmed by the judge), athlete 2 will begin and will complete all 3 movements. Then athlete 3 will take their turn. Then back to athlete 1. And so on. Athletes are responsible for ensuring the bike is properly reset before the next athlete takes their turn on the bike. Athletes may adjust the bike seat height between turns as needed. 

Score is total rounds + reps. (Bike “ghost calories” will NOT count)

6 Minutes

50’ (25’ down, 25’ back) Synchronized Shuttle Runs (RX: 25 reps, Int. 20 reps)

- OR -

10 reps 15’ Unbroken Handstand Walks (RX option only)

...Right into…

Max Synchronized Ground-to-Overheads

Athlete A: Dumbbell, Single Arm (RX: 50# M / 35# F) (Intermediate: 35# M / 20# F)

Athlete B: Kettlebell, Single Arm (RX: 53# M / 35# F) (Intermediate: 35# M / 20# F)

Athlete C: Weight Plate (RX: 45# M / 35# F) (Intermediate: 35# M / 25# F)

At 3, 2, 1, GO! Athletes begin accumulating either shuttle runs or handstand walks. If shuttle runs are chosen, athletes will run 25’ down and then 25’ back for 1 rep. All 3 athletes must have both feet across the line and on the ground at the same time at each turnaround. After reps are complete, athletes will move to the ground-to-overheads.

If handstand walks are chosen in the RX division, 1 athlete will complete an unbroken 15’ handstand walk for 1 rep. The same athlete, or a different athlete, will complete another unbroken 15’ handstand walk. After 10 reps are completed, athletes will move to ground-to-overheads. For those who can handstand walk efficiently, this option is quicker, leaving more time to accumulate max ground-to-overhead reps—yielding a higher score. 

The ground-to-overheads will begin with all 3 items touching the ground. Each athlete will choose a different item and will lift each overhead. The rep will count once all 3 items are properly locked out overhead simultaneously. Reps must be synchronized both at the ground AND overhead. Athletes may switch items however/whenever.

The score is total ground-to-overhead reps.

35-minute time cap

At 3, 2, 1, GO! All 3 athletes begin at the corner of Canal and Miami Streets and synchro run carrying a rope ~800m to the Wabash River. Two athletes will then canoe ~400m down and ~400m back for a total of ~800m. Meanwhile, the third athlete will perform a sandbag carry ~200m down and ~200m back for a total of ~400m. (RX: 150/100 lb sandbag; Int: 100/75 lb sandbag). When all 3 athletes are finished, the sandbag carrying athlete will switch places with one of the canoeing athletes. Then both the canoe trip and sandbag carry (as described above) will be repeated. Lastly, when all 3 athletes are finished, all 3 will synchro run the ~800m back to the starting position at the corner of Canal and Miami Streets.

Scoring (6 separate scores):

1- First synchro ~800m run time

2- First ~400m sandbag carry time

3- First ~800m canoe time

4- Second ~400m sandbag carry time

5- Second ~800m canoe time

6- Second synchro ~800m run time