Rx

6 Rounds

1 Legless Rope Climb*

6 Thrusters (85/115)

*Women: first 3 rounds with legs

Intermediate

6 Rounds

1 Legless Rope Climb*

6 Thrusters (65/95)

*Women: first 3 rounds with legs

Scaled

2 Rounds

5 Pull-Ups

5 Thrusters (55/75)

2 Rounds

1 Rope Climb

5 Thrusters (55/75)

Masters

6 Rounds

1 Legless Rope Climb*

6 Thrusters (65/95)

*Women: first 3 rounds with legs

LEGLESS ROPE CLIMB: Begin standing underneath the rope. Athletes may jump to begin their ascent. During the ascent, the athlete may not use their legs or feet to assist the climb. A rep is credited when one hand clearly touches the beam at the top. Athletes must then return to the ground with both feet touching the ground. Athletes may use their feet to assist coming down. Sliding or dropping from excessive height may result in injury.

ROPE CLIMB: Begin standing underneath the rope. Athletes may jump to begin their ascent. A rep is credited when one hand clearly touches the beam at the top. Athletes must then return to the ground with both feet touching the ground. Sliding or dropping from excessive height may result in injury.

PULL-UP: Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull until your chin clearly passes over the top of the bar. A rep is credited when the chin passes over the top of the bar.

THRUSTER: The thruster begins with the barbell on the ground. The athlete must bring the barbell to the front-rack position to start the first rep. From the front-rack position, the athlete must perform a full squat, ensuring the hip crease clearly passes below the top of the knees. From the bottom of the squat, the barbell must be driven overhead in one continuous motion. The barbell does not need to be returned to the ground between reps and may be brought back to the shoulders to begin the next rep. A rep is credited when the barbell is locked out overhead with the hips, knees, and arms fully extended, and the bar is directly over the middle of the athlete’s body.

FLOW: Athletes will begin standing underneath their rope. Athletes must complete 1 rope climb before moving to the barbell for 6 thrusters. After completing the thrusters, athletes will return to the rope to begin the next round. The workout consists of 6 total rounds. For women, the first 3 rope climbs may be completed using the legs. The final 3 rope climbs must be completed legless. Time stops when the athlete successfully locks out the final thruster overhead. 

SCORING

For Time, 100pts, Tiebreak is time after 3rd round (Scaled is after 2rd round)

Rx

8 Round Relay

1 Legless Rope Climb*

5 Thrusters (85/115)

*Women: first 6 rounds with legs

Intermediate

8 Round Relay

1 Rope Climb

5 Thrusters (65/95)

LEGLESS ROPE CLIMB: Begin standing underneath the rope. Athletes may jump to begin their ascent. During the ascent, the athlete may not use their legs or feet to assist the climb. A rep is credited when one hand clearly touches the beam at the top. Athletes must then return to the ground with both feet touching the ground. Athletes may use their feet to assist coming down. Sliding or dropping from excessive height may result in injury.

ROPE CLIMB: Begin standing underneath the rope. Athletes may jump to begin their ascent. A rep is credited when one hand clearly touches the beam at the top. Athletes must then return to the ground with both feet touching the ground. Sliding or dropping from excessive height may result in injury.

THRUSTER: The thruster begins with the barbell on the ground. The athlete must bring the barbell to the front-rack position to start the first rep. From the front-rack position, the athlete must perform a full squat, ensuring the hip crease clearly passes below the top of the knees. From the bottom of the squat, the barbell must be driven overhead in one continuous motion. The barbell does not need to be returned to the ground between reps and may be brought back to the shoulders to begin the next rep. A rep is credited when the barbell is locked out overhead with the hips, knees, and arms fully extended, and the bar is directly over the middle of the athlete’s body.

FLOW: Both athletes will begin underneath their rope. Partner 1 will complete 1 rope climb and 5 thrusters before returning to tag Partner 2. Once tagged, Partner 2 will complete the next round of work. Teams will continue alternating rounds in relay fashion for 8 total rounds. For women, the first 6 rope climbs may be completed using the legs. The remaining rope climbs must be completed legless. Time stops when the final thruster of the 8th round is successfully locked out overhead. 6 minute time cap.

SCORING

For Time, Tiebreak is 6th round, 100pts

Rx

120 Double Unders

40 Deadlifts (125/185)

30 Toes-to-bar

20 Junkyard Dog

30 Toes-to-bar

40 Deadlifts

Max Triple Unders

Intermediate

60 Double Unders

40 Deadlifts (95/135)

20 Toes-to-bar

20 Junkyard Dogs

20 Toes-to-bar

40 Deadlifts

Max Double Unders

DOUBLE UNDERS: Begin with the rope in your hands and the rope passing under your feet twice for each jump. A rep is credited each time the rope completes two full revolutions under the feet.

TRIPLE UNDERS: Begin with the rope in your hands and the rope passing under your feet twice for each jump. A rep is credited each time the rope completes two full revolutions under the feet.

DEADLIFT: Begin with the barbell on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not permitted. A rep is credited when the athlete lifts the barbell to a fully standing position with the hips and knees fully extended, the shoulders behind the bar, and the barbell under control at the top. Touch-and-go repetitions are permitted. The athlete’s arms must remain locked out throughout the repetition.

TOES-TO-BAR: Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull your toes up to make clear contact with the bar between your hands. A rep is credited when both toes touch the bar at the same time.

JUNKYARD DOG: One athlete will begin facing the floor with both hands and feet in contact with the ground. No other part of the body may touch the floor. The second athlete will crawl completely underneath their partner. The athlete on the floor will then lay down on the floor and the other partner will then jump completely over their partner’s body using a two-foot takeoff. A rep is credited when the jumping athlete lands on the opposite side with both feet in contact with the floor. Athletes may switch roles at any time.

FLOW: Teams may split all repetitions of all movements as desired unless otherwise stated. Only one athlete may work at a time on the jump rope. During the double unders and triple unders, only one athlete may attempt repetitions at a time. During the toes-to-bar, one athlete must maintain a dead hang from the pull-up bar while the other athlete performs repetitions. Athletes may switch roles at any time. Any toes-to-bar completed while one partner is touching the ground will not count. The Junkyard Dog may be split between partners as desired. The team’s official time for Part 1 will be recorded when the final deadlift repetition is completed. Once teams finish the workout, they will use the remaining time before the 7:00 cap to complete as many triple unders as possible. At the 7:00 mark, all teams will stop working and immediately transition into Part 2.

SCORING

For time, 100pts, Tiebreak is total triple under reps

Rx

160m Sprint Relay

At 2:00

4 Rounds

40m Handstand Walk

80m Partner Carry

40 Box Jump Crossovers (20/24)

Intermediate

160m Sprint Relay

At 2:00

4 Rounds

40m Wheelbarrow Carry (35/45)

80m Partner Carry

40 Crossover Box Jump Crossovers (20/24)

HANDSTAND WALK: Begin standing with both feet clearly behind the starting line. Kick up into a handstand with your hands BEHIND THE LINE and walk forward on your hands. A rep is credited when both hands clearly cross the next line of the segment. If the athlete comes down before both hands cross the line, they must return to the previous line and begin again.

PARTNER CARRY: Begin standing with both feet clearly behind the starting line. One athlete must carry their partner forward through the segment. Athletes may carry their partner in any manner. A rep is credited when both athletes clearly cross the next line of the segment. If the carried athlete touches the ground before crossing the line, the team must return to the previous line and begin the segment again.

BOX JUMP OVER CROSSOVER: Athletes will begin on adjacent sides of the box. One athlete will jump over the long side of the box while the other athlete jumps over the short side of the box, crossing paths over the top of the box. Athletes must alternate which athlete jumps first each repetition. Athletes must jump with both feet onto the box and step off the opposite side. The hands may not touch the body or the box at any time during the movement. A rep is credited when an athlete land on the opposite side of the box with both feet clearly on the ground. Full extension on top of the box is not required.

WHEELBARROW CARRY: Begin standing with both feet clearly behind the starting line. One athlete will support their partner by holding their legs while the other athlete travels forward on their hands. Athletes may switch roles at any time, but all changes must occur behind a line. A rep is credited when the athlete traveling on their hands places both hands clearly beyond the next line of the segment. If either athlete breaks contact with their partner or any part of the supported athlete's legs touches the ground before the rep is credited, the team must return to the previous line and complete the segment again.

FLOW: Partner 1 will begin with an 80m sprint while Partner 2 waits BEHIND THE LINE at the start. Once Partner 1 returns, they will tag Partner 2 who will complete the second 80m sprint. At the 2:00 mark, teams will begin 4 rounds of 40m handstand walk, 80m partner carry, and 40 box jump crossovers. During the handstand walk, athletes may break up the distance as desired. For the partner carry, athletes may switch carrying positions at any time. During the box jump crossovers, athletes must alternate which athlete jumps first each repetition. Time stops when both athletes complete the final box jump crossover of the 4th round. 2:00 time cap for the relay. 18 minute time cap for the 4 rounds.

SCORING

For Time, Sprint Relay = 100pts, 4 Rounds = 100pts, No Tiebreak

Rx

160m Sprint Relay

At 2:00

4 Rounds

40m Handstand Walk

80m Partner Carry

40 Box Jump Crossovers (20/24)

Intermediate

160m Sprint Relay

At 2:00

4 Rounds

40m Wheelbarrow Carry (35/45)

80m Partner Carry

40 Crossover Box Jump Crossovers (20/24)

HANDSTAND WALK: Begin standing with both feet clearly behind the starting line. Kick up into a handstand with your hands BEHIND THE LINE and walk forward on your hands. A rep is credited when both hands clearly cross the next line of the segment. If the athlete comes down before both hands cross the line, they must return to the previous line and begin again.

PARTNER CARRY: Begin standing with both feet clearly behind the starting line. One athlete must carry their partner forward through the segment. Athletes may carry their partner in any manner. A rep is credited when both athletes clearly cross the next line of the segment. If the carried athlete touches the ground before crossing the line, the team must return to the previous line and begin the segment again.

BOX JUMP OVER CROSSOVER: Athletes will begin on adjacent sides of the box. One athlete will jump over the long side of the box while the other athlete jumps over the short side of the box, crossing paths over the top of the box. Athletes must alternate which athlete jumps first each repetition. Athletes must jump with both feet onto the box and step off the opposite side. The hands may not touch the body or the box at any time during the movement. A rep is credited when an athlete land on the opposite side of the box with both feet clearly on the ground. Full extension on top of the box is not required.

WHEELBARROW CARRY: Begin standing with both feet clearly behind the starting line. One athlete will support their partner by holding their legs while the other athlete travels forward on their hands. Athletes may switch roles at any time, but all changes must occur behind a line. A rep is credited when the athlete traveling on their hands places both hands clearly beyond the next line of the segment. If either athlete breaks contact with their partner or any part of the supported athlete's legs touches the ground before the rep is credited, the team must return to the previous line and complete the segment again.

FLOW: Partner 1 will begin with an 80m sprint while Partner 2 waits BEHIND THE LINE at the start. Once Partner 1 returns, they will tag Partner 2 who will complete the second 80m sprint. At the 2:00 mark, teams will begin 4 rounds of 40m handstand walk, 80m partner carry, and 40 box jump crossovers. During the handstand walk, athletes may break up the distance as desired. For the partner carry, athletes may switch carrying positions at any time. During the box jump crossovers, athletes must alternate which athlete jumps first each repetition. Time stops when both athletes complete the final box jump crossover of the 4th round. 2:00 time cap for the relay. 18 minute time cap for the 4 rounds.

SCORING

For Time, Sprint Relay = 100pts, 4 Rounds = 100pts, No Tiebreak

Rx/Intermediate/Masters

:45s on / :15s off

20 Double Unders

1 Snatch

Max Triple Unders

Scaled

:45s on / :15s off

20 Single Unders

1 Clean

Max Double Unders

ALL MEN: 135 - 155 - 185 - 205 - 225 - 245 - 265 - 275

ALL WOMEN: 85 - 105 - 125 - 145 - 155 - 165 - 175 - 185

SINGLE UNDERS: Begin with the rope in your hands and the rope passing under your feet once for each jump. A rep is credited each time the rope completes one full revolution under the feet.

DOUBLE UNDERS: Begin with the rope in your hands and the rope passing under your feet twice for each jump. A rep is credited each time the rope completes two full revolutions under the feet.

TRIPLE UNDERS: Begin with the rope in your hands and the rope passing under your feet three times for each jump. A rep is credited each time the rope completes three full revolutions under the feet.

SNATCH: Begin the snatch with the barbell on the ground and collars placed outside the plates. The barbell must move from the ground to overhead in one continuous motion and may not touch the shoulders or body at any time during the lift. You may perform power snatches, squat snatches, or split snatches, but hang snatches are not allowed. A rep is credited when the barbell is locked out overhead with the hips, knees, and arms fully extended, and the feet are in line with the bar clearly over the middle of the athlete’s body.

CLEAN: Begin the clean with the barbell on the ground and collars placed outside the plates. You may perform power cleans, squat cleans, or split cleans, but hang cleans are not allowed. A rep is credited when your hips and knees reach full extension, your feet are in line, and the bar is supported in the front-rack position with elbows clearly in front of the bar.

FLOW: Athletes will begin standing parallel to their barbell with their jump rope in hand. At the start of each interval, athletes must complete the required jump rope reps before approaching the barbell. Once the jump rope reps are completed, athletes will have the remaining time in the 45s window to successfully complete 1 snatch and accumulate as many triple unders as possible. The snatch or final triple under must be completed before time expires to count. Athletes will then have 15s to transition to the next heavier barbell. If an athlete is unable to complete the required jump rope reps or successfully complete the snatch at any barbell, their workout is over and they may not advance further in the ladder.

SCORING

For Load, Snatch = 100pts Triple Unders = tiebreak

Rx

4 Rounds

10 Lateral Burpees

20 Reverse Lunges

THEN

4000m Run

Intermediate

4 Rounds

10 Lateral Burpees

20 Reverse Lunges

THEN

4000m Run

Scaled

3 Rounds

10 Lateral Burpees 

20 Reverse Lunges

THEN

4000m Run

Masters

4 Rounds

10 Lateral Burpees 

20 Reverse Lunges

THEN

4000m Run

LATERAL BURPEE: Begin standing next to the bar (parallel to the bar). Perform a burpee with your chest and thighs touching the ground, then jump laterally over the bar with both feet leaving the ground at the same time. Stepping over the bar is not allowed. A rep is credited when both feet land on the other side of the bar.

REVERSE LUNGE: Begin standing tall with both feet fully extended. Step backward into a lunge until the back knee clearly touches the ground. The front foot must remain planted during the rep. A rep is credited when the athlete returns to full extension with the hips and knees fully extended. Must alternate legs.

FLOW: Athletes will start with the lateral burpees and the reverse lunges. They must alternate legs every rep on the lunges. There is a 6 minute time cap for the first part. Once they hit the time cap or finish the couplet they will start on the 4000m run course.

SCORING

For Time, 100pts for part 1, 100pts for part 2. 

Rx

80m Sprint

At 2:00

3 Rounds

40m Handstand Walk

80m Box Carry

20 Box Jump Overs (20/24)

Intermediate

80m Sprint

At 2:00

3 Rounds

20m Handstand Walk

80m Box Carry

20 Box Jump Overs (20/24)

Scaled

80m Sprint

At 2:00

3 Rounds

40m Overhead Plate Carry (35/45)

80m Box Carry

20 Box Step Overs (20/24)

Masters

80m Sprint

At 2:00

3 Rounds

40m Handstand Walk

80m Box Carry

20 Box Jump Overs (20/24)

HANDSTAND WALK: Begin standing with both feet clearly behind the starting line. Kick up into a handstand with your hands BEHIND THE LINE and walk forward on your hands. A rep is credited when both hands clearly cross the next line of the segment. If the athlete comes down before both hands cross the line, they must return to the previous line and begin again.

BOX CARRY: Begin standing with both feet clearly behind the starting line while holding the box. The athlete must carry the box forward through the segment without the box touching the ground. A rep is credited when both feet clearly cross the next line of the segment. If the box touches the ground before both feet cross the line, the athlete must return to the previous line and begin the segment again.

BOX JUMP OVER: Start standing next to the box. Jump with both feet onto the box and STEP OFF the other side. The hands may not touch the body or the box at any time during the movement. A rep is credited when both feet land on the opposite side of the box. Full extension on top of the box is not required.

BOX STEP OVER: Start standing next to the box. Athletes may step laterally over the box or face the box and step straight over. Athletes may not jump over the box. The hands may not touch the body or the box at any time during the movement. A rep is credited when both feet land on the opposite side of the box. Full extension on top of the box is not required.

OVERHEAD PLATE CARRY: Begin standing tall with both feet clearly behind the starting line and the plate held overhead. The plate must not touch any other part of the body. Athletes may carry the plate with one or both hands. A rep is credited when both feet clearly cross the next line of the segment while standing tall with the plate still overhead. If the plate touches the body or is dropped before crossing the line, the athlete must return to the previous line and begin the segment again.

FLOW: Athletes will begin with an 80m sprint for time. At the 2:00 mark, athletes will begin 3 rounds of 40m handstand walk, 80m box carry, and 20 box jump overs. Time stops when the athlete completes the final box jump over. There is a 2 minute time cap for the sprint and a separate 10 minute time cap for the 3 rounds.

SCORING

For Time, Sprint [Part 1] = 100 pts, Part 2 = 100pts, No tiebreak