TORIAN PRO 2025

For Time: 

4 Rounds

1000m Run

10 BMU

10 Cyclone Sandbag Squats (200lbs/150lbs)

Time Cap: 26 minutes

Workout Flow: 

On the call of 3... 2... 1... GO, athletes will head out and complete a 1000m run.

Upon completing the run, the athletes will move to the rig and complete 10 bar muscle-ups. Once the 10th muscle-ups is completed, the athlete will move to the cyclone sandbag and complete 10 cyclone sandbag squats.

After completing the 10 squats, progress the sandbag to the next designated area and return to the run and repeat the sequence for a total of 4 rounds.

Once the final cyclone sandbag squat is completed on the 4th round, the athlete will drop the sandbag and run to the finish line.

Score will be the total time taken to complete the workout. 

Should the athlete not complete the workout in the set time, the score will be CAP plus total Repetitions completed. 

Movement Standards

Run

• Athletes start on their designated start number behind the rig. 
• Athletes must run out of the tunnel and out onto the run course
• After re - entering the facility athletes must run around the perimeter barricade, then enter their lane to reach the rig.

*The brief to athletes will specify course layout and markers used throughout run course.

Bar Muscle Ups

Begin each rep hanging with arms fully extended and feet off the ground. 

• Kipping is allowed, but uprises and swings/rolls to support are not permitted.
• No part of the foot may rise above the bottom of the pull-up bar during the kip.

Each athlete must pass through some portion of a dip before reaching lockout. The rep is credited when the athlete reaches the lockout position with the arms fully extended and the shoulder in front of the hands.

• Reaching lockout while pushing or falling away from the support position will not count. 

Cyclone Sandbag Squat

The sandbag is lifted from the ground to the bearhug position. The only acceptable holding position is with the sandbag in front of your body. You may NOT rest the bag: 

• On a shoulder or across the back
• On the legs or hips

With the sandbag in the bearhug position, perform the squat, the crease of the hip must clearly pass below the top of the knees at the bottom of the squat, with sandbag in between legs and not on top of the thighs.

The Cyclone bag may not be lapped or rested on the thighs. The bottom of the bag must descend between the thighs and cannot touch the ground.

The hips and knees MUST be fully extended; the feet are in line at the top for the repetition to count.

For max load:

1 Clean + 1 Hang Clean + 1 Jerk

Time cap: 6 minutes

Workout Flow

On the call of 3... 2... 1... GO, athletes will have 6 minutes to complete a 1RM of the defined complex.

Athlete will perform 1 Clean, once completed the bar is lowered to the hang position to complete 1 Hang Clean. Once completed the athlete will complete a shoulder to overhead.

There is no limit to the number of attempts an athlete can make within the 6-minute time period.

Collars must be placed on the outside of the plates for each attempt.

If the athlete attempts the S2OH and fails but re-racks, it is a No-Rep and must restart complex. 

Movement Standards

Clean

Power cleans, squat cleans, and split cleans are permitted. 

Hang cleans are not allowed. 

If the athlete’s knee touches the floor during the attempt, the rep will not count. 

The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position

Hang Clean

The bar is lowered from the rack position to the hang position. 

The bar may not pass below the knee.

Hang power cleans, hang squat cleans, and hang split cleans are permitted.

If the athlete’s knee touches the floor during the attempt, the rep will not count. 

The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position

Jerk

Following the hang clean, the barbell must be in contact with the shoulders to begin the jerk.

A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

The rep is credited when: - 

• The barbell is locked out overhead, and arms, hips, and legs are extended. -
• The bar is over or slightly behind the center of the athlete’s body, with feet in line. 

If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may NOT reattempt the jerk.

For time:

150 Double unders

30 Snatches 135/95lb

150 Double unders

Time cap: 8 minutes 

14-15 & 55+ 105lb/75lb

Workout Flow

On the call of 3... 2... 1... GO, athletes will move to their rope and perform 150 Double-Unders, advancing forward after 75 reps.Once all Double-Unders are complete, move to the barbell and complete 30 snatches.

Upon completing the final snatch, the athlete will lower the barbell in front of them, then move forward and perform 150 Double-Unders, again advancing forward after 75 reps. Once all Double-Unders are complete, run to the finish line. Score will be the total time taken to complete the workout. 

Should the athlete not complete the workout in the set time, the score will be CAP plus total Repetitions completed.

Movement Standards

Double Under

• The rope passes under the feet twice during a single jump.
• The rope must spin forward.
• You must remain in your lane facing the finish line.

Snatch

Each rep starts with the bar on the ground.

The athlete must bring the bar from the ground to the overhead position in one smooth motion.

• Power Snatch, Squat Snatch, Split Snatch are all allowed
• A Hang snatch is NOT allowed

The rep is credited when:

• your hips, knees, and arms are fully extended.
• The bar is over the middle of the body, or slightly behind, when viewed from profile.
   

For time:

18 Muscle ups

180ft Farmers carry 405/275lb (total)

9 Muscle ups 

90ft Farmers carry 405/275lb (total)

Time cap: 6 minutes

Workout Flow 

On the call of 3... 2... 1... GO, athletes will move to the rig and complete 18 Ring Muscles-ups. 

Once completed, pick up the objects and carry them 90ft up the lane. Once the objects are clearly touching the 90ft line, place them down, turn around, then pick them back up and carry them 90ft back down the lane.  

Once the objects are clearly touching the 180ft line, place the objects down and move back to the rig and complete the 9 Ring Muscle ups.

Once the 9th RMU is completed, move back to the objects and carry it 90ft, once the objects are clearly touching the 90ft line, place the objects on the ground and run to the finish line.

Score will be the total time taken to complete the workout. 

Should the athlete not complete the workout in the set time, the score will be CAP plus total Repetitions completed.

Movement Standards 

Ring Muscle Ups

The repetition must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. 

The heels may not rise above the height of the rings during the kip. 

The elbows must be fully locked out while in the support position above the rings.

Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted.  

Farmers Carry

The farmer's carry begins with both feet clearly behind the line and the objects off the floor in the hang position.

If the athletes feet touch the sideline of their lane it will be a no rep and they must return to the last completed section.

Both objects must be clearly touching the line before the objects can be placed down.

For time:

30 Snatches 135/95lb

150 Double unders

30 Clean & jerks 135/95lb

Time cap: 8 minutes

Workout Flow

On the call of 3... 2... 1... GO, athletes will move to the barbell and complete 30 snatches, advancing the barbell every 10 repetitions.

Once the final snatch is completed, the athlete will lower the barbell in front of them and move to their rope and perform 150 Double-Unders, advancing forward after 75 repetitions.

Once all Double-Unders are complete, move to the barbell and complete 30 Clean & Jerks, advancing the barbell every 10 repetitions.

Upon completing the final C&J, the athlete will lower the barbell in front of them, run to the finish line, jumping over the barbell to remain in their designated lane

Score will be the total time taken to complete the workout. 

Should the athlete not complete the workout in the set time, the score will be CAP plus total Repetitions completed.

Movement Standards

Snatch

Each rep starts with the bar on the ground.

The athlete must bring the bar from the ground to the overhead position in one smooth motion.

• Power Snatch, Squat Snatch, Split Snatch are all allowed
• A Hang snatch is NOT allowed

The rep is credited when:

• your hips, knees, and arms are fully extended.
• The bar is over the middle of the body, or slightly behind, when viewed from profile.

Notes:

• When advancing the bar to the next station you must roll the bar

Double Under

• The rope passes under the feet twice during a single jump.
• The rope must spin forward.
• You must remain in your lane facing the finish line.

Clean and Jark

The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. 

A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. 

Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. 

The barbell must pass through the front-rack position before going overhead; 

Snatching is not permitted. 

The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body.

No part of the body other than the feet may touch the ground during the execution of the lift.

For time:

100ft Handstand walk

100ft Walking kettlebell lunge 24/16kg

6 Legless rope climbs 15ft

100ft Handstand walk

100ft Walking kettlebell lunge 24/16kg

4 Legless rope climbs 15ft

100ft Handstand walk

100ft Walking kettlebell lunge 24/16kg 

3 Legless rope climbs 15ft

Time cap: 12 minutes

Workout Flow

On the call of 3... 2... 1... GO, athletes will move to the designated start line and complete 100ft handstand walk, once completed pick up 2x Kettlebells in the front rack position and complete a 100ft walking kettlebell lunge (24kg/16kg). 

Once clearly passed the designated line, place the KB’s down (DO NOT DROP the KB’S), move to the rig and complete 6 legless rope climbs, followed by another 100ft handstand walk, 100ft KB lunge,  and 4 legless rope climbs, then a final 100ft handstand walk, 100ft KB lunge. 

Once clearly passed the designated line, place the KB’s down (DO NOT DROP the KB’S), move to the rig and complete the final 3 legless rope climbs. 

Upon completing the final legless rope climb, the athlete will run to the finish line.

Score will be the total time taken to complete the workout. 

Should the athlete not complete the workout in the set time, the score will be CAP plus total Repetitions completed. 

Movement Standards 

Handstand Walk

Kick up with the hands and feet behind the line. The hands MUST remain in the lane. Grips are allowed.

The section  is credited when BOTH hands have touched the ground clearly past the designated line. Each section will count as 1 rep

• The hands must clearly touch the ground past the line before any other part of the body touches the ground
• The handstand walks must be completed unbroken per segment (15ft).
• If the athlete comes down before the line or receives a no rep they must restart from the last successfully completed section. 
• Touching the boundary-line of the lane at any time is a no-rep
• Coming down with one hand on the line instead of clearly past the line
• Touching a foot to the ground at the same time as the hands when crossing the line. The hands must clearly touch the ground first.

Kettlebell Lunge

Each lunge begins with the Kettlebells in the front rack position, the feet together, and the athlete standing tall. 

The trailing knee must make contact with the ground at the bottom of each lunge. 

The hips and knees must reach full extension before beginning the next step

• Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

Both feet must be clearly OVER the line (not on the line) to get credit for the section. Each section will count as 1 rep

• If you set the KB’s down at any time between the start/finish of a section you must restart that section from the beginning
• If the KB’s are set down after completing a section the athlete MUST begin with the feet behind the line with the KB’s in the hang position.

Note: Gymnastic grips may not be used during the walking lunges (turning them around to avoid contact with the KBs is fine).

Athletes may not wear multiple knee sleeves or anything inside of their knee sleeves.

Legless Rope Climb

Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

The athlete CANNOT use legs to assist with the ascent.

The rep is credited when one hand clearly touches the cross beam

Only after the athlete has clearly made the touch at the top of the climb can they use their legs to descend the rope.

There are no additional requirements during the descent of the climb.

In 3 minutes complete:

30/22 Calorie Ski 

20 DB Snatches, alternating 70/50lb

Max effort burpee box jump overs 24/20

Rest 1 minute between rounds. Continue until 50 burpee box jumps are completed or 4 rounds. 

Time cap: 15 minutes

Workout Flow

On the call of 3... 2... 1... GO, athletes will move to the Ski Erg and complete the required amount of calories (30/22).

Once the monitor displays the correct amount of calories, the athlete will move to the Dumbbell and complete 20 alternating DB Snatch.

Upon completing the 20th DB Snatch the DB will be lowered to the ground (DO NOT drop the DB) and move to the Box and complete as many burpee box jump overs in the time remaining.

Advancing the box every 10 Repetitions. The box must be carried, pushed or dragged to the next section, flipping the box is NOT allowed.

At the 3 minute mark a horn will sound and the athlete will have 1 minute to return to the start position.

Repeat this process until 50 burpee box jump overs have been completed. Once the 50 box jumps are complete run to the finish line.

*In the event the athlete finshes 50 box jumps but the horn sounds before they cross the finish line, the athlete will continue to run with the time they cross the finish line being their score.

The minimum work requirement each round is the required Calories on Ski erg & 20 Alt DB snatches.

IF this minimum requirement is NOT met the athlete will not be allowed to continue and must return to the start line until the completion of the heat 

Score will be the total time taken to complete the workout. Should the athletes not complete the workout in the set time, the score will be CAP plus total Burpee Box Jump Repetitions completed.

Movement standards

Ski Erg

The SkiErg display will count up from 0. Your hands must remain on the handles until the display reads the required calories.  You may adjust the damper settings at any time but may not touch the monitor display.

In the event of a monitor malfunction CONTINUE SKIING until your judge tells you to advance

Alternating Dumbell Snatch

Each rep starts with both heads of the dumbbell on the ground.  Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required.

The rep is credited when all athletes have:

• Knees, hips, and elbow of the working arm fully extended.
• The middle of the dumbbell in line with, or behind, the body when viewed from the side.

Athletes must alternate arms after each rep.  The non working arm may not contact any part of the body (rest on leg / hip).  There is no requirement for when the dumbbell changes hands after the rep is completed.  Both heads must touch the ground if doing touch and go repetitions.

Burpee Box Jump Overs

The burpee box jump-over starts with the athlete perpendicular to the box with chest and thighs clearly on the ground.  A two-foot takeoff is required, and only the athlete’s feet may touch the box.  

If the athlete lands on the box, both feet must touch the box before stepping off. There is no requirement to stand tall while on top of the box.

Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.

8 rounds for time of:

4 Strict deficit handstand push ups

2 Cleans, ascending weight

Time Cap: 11 minutes

Workout Flow:

On the call of 3... 2... 1... GO, athletes will move to Rig and complete  4 strict deficit handstand push-ups. Once the HSPU have been completed the athlete will move to the barbell and complete 2 cleans.

At the completion of the second clean the athlete will progress the barbell to the next lifting area. The barbell must be rolled to the designated area.

Once the barbell has been moved the athlete will return to the rig and begin round 2.

Once the athlete completes 4 strict HSPU’s return to the Barbell and load the next weight before completing another 2 Cleans.

The weight of the clean will increase each round. There will be 4 bars pre-loaded in each lane, with each bar being used for 2 rounds (athletes will be responsible for adding plates to their bar on every 2nd round).

Rounds 1 & 2 - Bar 1
Rounds 3 & 4 - Bar 2
Rounds 5 & 6 - Bar 3
Rounds 7 & 8 - Bar 4

On completion of the final clean on the 8th round the athlete will control the barbell to floor and run to the finish line, jumping over their barbell to remain in their lane

Score will be the total time taken to complete the workout. 

Should the athlete not complete the workout in the set time, the score will be CAP plus total Repetitions completed. 

Movement Standards 

Strict Deficit Handstand Push-ups

The repetition starts with arms fully extended and in line with the body and heels against the wall, before the athlete can descend.  

Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. 

The hands & fingers must remain inside the designated raised area. If any part of the hand, including any part of the fingers, hangs off the edge of the designated area at any time, the repetition will not count. The athlete will need to start again from the lockout position.

At the bottom, the head must make contact with the ground.

The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

Kipping IS NOT ALLOWED. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. The feet may be no wider than the width of the hands at any point.

Clean

The barbell starts on the ground. 

• Collars must be placed outside the plates on all attempts.
• Power cleans, squat cleans, and split cleans are permitted. 
• Hang cleans are  NOT allowed

The rep is credited when 

• The athlete’s hips and knees reach full extension,
• The feet are in line and
• The bar is supported in the front-rack position, with the elbows clearly in front of the hands.