The Relentless Games 2024

Format:
Score = Time

Your score for this workout is the total time it takes you to complete all four exercises. Move quickly between movements, but maintain proper form and pace to maximize your performance.

Workout Movements:

Run - Distance (You cannot cut corner or run in the grass)
Bike - Calories (You cannot transition to the rower until you complete your cals)
Row - Calories

**your partner cannot help you during any of the transitions**

RX:

Run: 400 meters (Men and Women)
Bike Calories: 25 Calories (Men), 20 Calories (Women)
Row Calories: 25 Calories (Men), 20 Calories (Women)

Scaled:

Run: 100 meters (Men and Women)
Bike Calories: 12 Calories (Men), 10 Calories (Women)
Row Calories: 12 Calories (Men), 10 Calories (Women)
**SCALED OPTION ONLY: Can sub any cardio option with SkiErg Calories: 12 Calories (Men), 10 Calories (Women) - You will receive a :30 sec deduction for each modification**

Objective:

Complete all four movements in sequence as fast as possible. Your final time after finishing the last calorie on the Rower will be your score.

Pro Tip:

Pace yourself on the run to save energy for the calorie-heavy movements, and maintain a consistent effort across all machines. Smooth transitions will save you precious seconds—stay focused and keep pushing!

TIME CAP = 10 MINUTES

This workout combines the three major lifts—bench press, back squat, and deadlift—into a challenging yet balanced strength circuit that will push your power and endurance. Athletes must focus on form and control.

Workout Description:
Format:
Time Cap = 10 Minutes

Reps:
Complete the following rep scheme for each movement:
5-4-3-2-1

Movements and Requirements:

Bench Presses (must touch chest and finish the lift at full extension)
Back Squats (must at least go to parallel - or below - and finish the lift at full extension)
Deadlifts (must touch the floor with each rep, must finish the lift at full extension, must control the lift on the way down (NO DROPPING)

How it Works:

In this workout, you'll perform 5 reps of bench presses, back squats, and deadlifts. Once you finish the 5 reps of each movement, move on to 4 reps of each, then 3, and so on, until you finish 1 rep of each movement. The goal is to complete the entire rep scheme as quickly as possible, while maintaining proper form and pushing yourself.

Weights:

Men RX: Bench Press – 145 lbs, Back Squat – 185 lbs, Deadlift – 225 lbs
Men Scaled: Bench Press – 125 lbs, Back Squat – 135 lbs, Deadlift – 155 lbs
Women RX: Bench Press – 100 lbs, Back Squat – 125 lbs, Deadlift – 135 lbs
Women Scaled: Bench Press – 65 lbs, Back Squat – 75 lbs, Deadlift – 85 lbs
-->SCALED DIVISION ONLY:  If you modify anything past what is written, you will receive a 1 point deduction for each modification.

Objective:

Complete the entire workout within the 10-minute time cap. If you finish the workout before the time expires, note your time. If you reach the time cap without finishing, your score will be the total number of reps completed.

Workout Description:
Format:
3 Minutes: Max Reps

Your goal is to complete as many carries as possible within 3 minutes.

Workout Movement:

Carry the weighted object from one end of the turf to the other, then repeat for as many reps as possible within the 3-minute time frame. NO 1/2 REPS WILL BE COUNTED - YOU MUST MAKE IT COMPLETELY TO ONE END FOR THE REP TO COUNT.

Weights:

RX (Prescribed):
Men: 125 lbs, Women: 85 lbs
Scaled:
Men: 85 lbs, Women: 50 lbs **THERE IS NO SCALING ANY FURTHER IN THIS WORKOUT**
If you cannot complete at least one carry with your prescribed weight, your score will be zero

Objective:
Carry the odd object for the prescribed distance as many times as possible in 3 minutes. Athletes will start at one end of the turf and carry the object to the other end of the turf and then keep repeating until time.  Each completed carry to the other end of the turf counts as 1 rep. The odd object must be carried - NO DRAGGING, PULLING ACROSS THE GROUND, ROLLING IT, ETC.  The athlete CANNOT advance forward if any part of the odd object is touching the floor.  The athlete can set it down to rest, but cannot advance forward until the odd object is completely off the ground.

Workout Description:
Format:
Score = Time
Complete the following workout as quickly as possible, aiming to finish within the 12-minute time cap.
Workout Movements:
Single-Arm Dumbbell Push Press
Complete half of the reps of push presses with the left arm, then switch to complete the last half of the push presses with the right arm.
Use your legs to drive the dumbbell overhead, keeping your core tight.
Rep is completed when your arm extends completely overhead.
Single Dumbbell Step-Ups
Perform step-ups onto a box while holding one dumbbell in any position (by your side, on your shoulder, etc.).
Alternate legs as you step up and down, making sure to fully extend your hips at the top of each rep. 
Both feet must start on the floor and then both feet must be on the box to finish the rep.

Reps:
30 Single-Arm Dumbbell Push Presses (15 each arm)
40 Dumbbell Step-Ups
20 Single-Arm Dumbbell Push Presses (10 each arm)
30 Dumbbell Step-Ups
10 Single-Arm Dumbbell Push Presses (5 each arm)
20 Dumbbell Step-Ups

RX Weights and Box Heights:
RX: 45 lbs (Men), 30 lbs (Women)
Box Height: 20 inches (Men), 16 inches (Women)
Scaled: 25 lbs (Men), 15 lbs (Women)
Box Height: 20 inches (Men), 12 inches (Women)
**SCALED OPTION ONLY: If you modify any further you will receive a 5 point deduction per modification**

Objective:
Complete all reps and movements as quickly as possible before the 12-minute time cap. Your final time is your score. If you don’t finish before the time cap, your score is the number of reps completed within the 12 minutes.