Sugar City Showdown 2025

SUGAR CIT-SKI! 

FOR TIME

21 CAL SKI

21 TTB

21 DEADLIFTS 100/70

15 CAL SKI 

15 CTB 

15 DEADLIFTS 100/70

9 CAL SKI

9 BMU 

9 DEADLIFTS 100/70

TC 12MINS

OPEN DIVISION  - 21 TTB 15 PULLUPS 9 CTB. // BB WEIGHT 100/70KG

INSTRUCTIONS: 

This workout is For Time. 

At the call of 3,2,1 GO, the athlete moves to their ski and completes 21 CAL. They then move to the rig to complete 21 TTB and then to their BB for 21 Deadlifts.

Once the 21st rep of the Deadlift is completed, the athlete then rolls their BB forward to the Round 2 marker. From here they can now return to the ski erg to complete 15 cals, then back to the rig for 15 CTB pullups, and then to the BB for 15 Deadlifts. At the completion of the 15th rep of the Deadlift, they roll their BB forward to the round 3 marker. 

The athlete then returns to the ski for the final time and completes 9 cals. After the 9th cal is complete the athlete returns to the rig for 9 Bar Muscle Ups and then to their BB for 9 Deadlifts. After their final BB rep, the run over their BB and to the finish mat and time is called. 

MOVEMENT STANDARDS 

SKI ERG -  For the first set, athletes may not grab the handles until the event  begins.

The monitor on the ski erg must be set to zero at the beginning of each round of  ski.

The damper may be set to any level you choose and you may adjust the damper at any time . Hands must remain on the handles until you have reached the designated calories for the round.

TTB-  The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar and wear hand protection. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

CTB - This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

BMU - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

• No portion of the foot may rise above the lowest part of the bar during the kip.

• The athlete must pass through some portion of a dip before locking out over the bar.

• The rep is credited when: - the athlete’s arms are fully locked out in the support position above the bar; and - the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. 

DEADLIFT - This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

CJ WALKER - EVENT 2 

For time 

50 double unders  

Run 300m 

15 Hang Squat cleans @ 60/40KG

-Rest 1 min - 

50 double unders 

Run 300m 

12 hang squat cleans @80/52KG

-Rest 1 min - 

50 double unders 

Run 300m 

9 hang squat cleans @100/65KG 

Athletes MUST change own weights in the rest minute. 

TC: 15 mins

OPEN DIVISION : HANG SQUAT CLEAN BB - 52/35 60/43 75/50kg

INSTRUCTIONS : 

This event is For Time. 

On the 3, 2, 1 GO, the athlete will perform 50 Double Unders. Once 50 DU are complete, the athlete will head to start and perform a 300m Run. Once the 300m Run is complete the athlete will head to their BB loaded at their first weight and perform 15 Hang Squat Cleans. Once the 15th rep is complete, the athlete must REST for 1min and change their BB weights to the second prescribed load. all BARS MUST BE CLIPPED. 

Once 1 min rest is up, the athlete may pick up their rope and start another 50 DU, then head off onto another 300m Run, and then back to the BB and perform 12 Hang Squat Cleans at the second BB load. Once the 12th rep is complete, the athlete must REST for 1min and change their BB weights to the final prescribed load. 

Once 1 min rest is up, the athlete may pick up their rope  for the final round and start another 50 DU, then head off onto another 300m Run, and then back to the BB and perform 9 Hang Squat Cleans at the final BB load.

Once the 9th Hang Squat Clean is completed at full extension of the hips and knees, with elbows in front of the BB, the athlete will run over their BB and to the finishing mat for time to be called. 

MOVEMENT STANDARDS:

DU - This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

300M RUN - 

HANG SQUAT CLEAN - the movement begins with the athlete picking the bar up from the floor to full extension then lowering the bar to a hang position anywhere above the knee.

The athlete MUST pass through a full squat for each rep with hips clearly below the knees. Each rep MUST be stood up to FULL EXTENSION of the hips and knees before lowering the bar to the hang for the next rep. 

Elbows must finish in front of the BB for each rep. 

The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar

 **No Reps -

   - Power cleaning from the floor (must start from a hang).  

   - Not fully standing up to full extension before lowering the bar.  

   - Elbows must finish in front of the BB for each rep. 

LUKE DE JONGE - SAND IT

3RFT

10/8 CAL ECHO

40m -30m- 20m SANDBAG HUG CARRY @150LB/100LB

OPEN DIVISION: Sandbag weight 100LB/80LB 

INSTRUCTIONS: 

this Event is 3 Rounds For Time. 

Each round, the echo bike cals will stay 10 Male and 8 Female. 

The sand bag distance for round 1 is 40m, round 2 is 30m, and round 3 is 20m. 

On the 3-2-1 go, athletes will head to their Echo Bike to complete the first round of cals.  Once the calories are reach the athlete may leave their Echo bike and pick up their SandBag. The Sand bag must be carried 40m before the athlete can return to the echo bike to perform the next round of 10/8 Cals. Once these cals are complete, the athletes will now carry their sandbag 30m, with the final/3rd round being 20m. 

ECHO BIKE CALS - 

BIKE MUST BE SET TO 0 FROM THE 0:00 AND THEN EVERY NEW SET FOLLOWING IE 30 AND 20. THE ATHLETE MAY NOT CONTINUE ON CALORIES ALREADY ACCUMUALTED. 

SANDBAG HUG CARRY - 

The athlete must clean the SB up from behind the start line. For the rep to count, both athlete's feet must be over the line (and not touching) after prescribed distance is complete for the SB to be able to be put down and athlete to head back to the echo bike 

The acceptable hold position will be with the sandbag placed entirely on the front of the body between the athlete's chin and thighs. The bag will be supported with the lifter's arms only in a “bear hug” position.