The Siege

All 4 athletes are involved
Each athlete will complete the following:
12 SB Squats (150/100)
50’ SB Carry (150/100)
10 SB Up and Over Box (80/60)
50’ SB Carry (150/100)
This is a relay event where one athlete will complete the required work before the next team member
can begin.
Sandbag Squats: The athlete will pickup the sandbag and hold the sandbag between their chest and
waist. The athlete will then squat with the sandbag ensuring the athlete’s hip crease is below their
knees. The repetition will count when the athlete completes the movement by standing up tall with the
knees and hips fully open.
SB Carry: The athlete will carry the sandbag the required distance with the sandbag held between the
chest and waist.
SB Up and Over Box: the athlete will pickup the sandbag and move it over the box till it lands on the
ground on the other side of the box. The athlete will then move themselves over the box to the other
side. The athlete must move their body over the box. Every part of their body must be at box level or
higher. The athlete may touch the box with their hands and feet but may not sit on the box or slide their
body across the box. The repetition will count when both the athlete and the sandbag touch the ground
on the other side of the box.

Each team selects a pair to do:
6 Rounds
15 Cal Bike
10 Burpees to a target
This is a you go – I go so each athlete does 3 rounds. One athlete will be resting while one is working.
Time cap: 12 minutes
Burpees: The athlete begins the movement standing tall with knees and hips locked out. The athlete
may get to the ground in any manner they wish. Once on the ground the athlete’s chest, thighs and feet
must be in contact with the ground at the same time. The athlete will stand up and jump to touch the
target with the fingers of both hands touching the target at the same time.
The target will be a gymnastic ring set at the required height. To determine the height of the target the
athlete will stand under the ring with knees and hips locked out, arms and fingers extended overhead.
The target will be set one inch higher than the athlete’s extended fingertips.

6 Rounds
60’ Sled Hand over Hand pull (90/45)
20 Wallballs (20/14)
This is a you go – I go so each athlete does 3 rounds. One athlete will be resting while one is working.
Time cap: 12 minutes
Sled Hand over Hand pull. The sled will be loaded with the appropriate weight depending on gender.
The athlete will set their feet and pull the sled hand over hand over the required distance. The athlete

may not move their feet while pulling the sled and may not yank the sled to move it. If the athlete
moves their feet while pulling the sled or yanks the sled then the judge will stop the athlete and move
the sled back five feet. The front part of the sled must be behind the line before the athlete can begin
pulling the sled and the athlete must pull the back part of the sled past the line before moving on the
wallballs.
Wallballs: The athlete will begin with the wallball on the ground. The athlete will pickup the wallball;
squat with the wallball till their hip crease is below their knees; on the way up the athlete will toss the
wallball to the target. The repetition is credited when the center of the ball hits the target at or above
the specified height.

All 4 members of the team are involved
The team must complete the following:
40 Strict Pullup
80 Dumbbell Shoulder to Overhead (50/35)

120 Hand Release Pushup
It will be up to the team to determine how to allocate the work. Team members are not required to do
even amounts of work.
Strict Pullup: The starting position of each pullup will be with the athlete hanging from the bar with their
arms and legs fully extended and their feet off the ground. The athlete will pull themselves up till their
chin is over the bar. No extraneous body movement is allowed. The repetition will count when the
athlete’s chin is over the bar.
Dumbbell Shoulder to Overhead: The athlete will begin the movement with a dumbbell in each hand
with at least one head of the dumbbell in contact with the shoulder. The athlete will lift each dumbbell
at the same time overhead till the arm is fully locked out directly overhead. The athlete may bend their
knees to provide some momentum to assist in the movement but their knees must be locked out when
the dumbbell is overhead. The repetition will count when both dumbbells are overhead with arms, hips
and knees locked out.
Hand-Release Pushup: The athlete will begin with feet and hands in contact with the ground and the
athlete’s body in a plank position. The athlete will lower their body till their chest is in contact the
ground. Once the chest is in contact with the ground the athlete must lift their hands completely off the
ground before pushing their body off the ground and returning to the beginning position. The repetition
will count when the athlete has returned to their starting position.

This will be a timed event where the team must row a certain number of calories. The team with the
fastest time wins the event. Each team will have only one rower.
The team composition will dictate the number of calories to be completed. Each man on the team will
add 60 calories while each woman will add 40 calories to the team total. So a team of 4 men must row
240 calories while a team of 2 men and 2 women will row 200 calories.
Once the number of calories is established then it will be left to the team to determine how many
calories each team member will row. The only rule is that each team member must row at least 1
calorie.