ABLE Games 2025

“Dual Force”

Adult Day Event 3.mp4

Click here for Video

(this is subject to change)

For Time

60 Deadlift 

30 Thrusters 

40 Deadlift 

20 Thrusters 

20 Deadlift 

10 Thrusters 

Time Cap: 10 min 

Deadlift by division 

RX: 135/95

Intermediate: 95/65

Scaled: 53/35

A: 26/17

B: 17/13

C Upper: 13/8

D Upper: 3/2

C WB Deadlift 86

D WB Deadlift 6/4

Thruster by Division

RX: 135/95

Intermediate: 95/65 

Scaled: 35/25 Plate Thruster

A: WB Thruster to box 10/8

B: WB Thruster to box 8/6

C Upper: WB (WB to toes and press OH) 10/8

D Upper: Dumbbell (DB starts on lap and goes to forehead) 3/2 

C Lower: PVC Thruster

D Lower: PVC Thruster

SCORE

The score for this event will be the total time it takes to complete the work.

FLOW

This workout begins with both athletes on the start mat. At the sound of "3, 2, 1, GO," athletes will advance to their equipment. Athlete 1 will begin working through the 60 deadlifts while Athlete 2 waits behind their station. Athletes may switch at any time until all 60 deadlifts are completed. They will then move on to 30 thrusters, with one athlete working at a time. This pattern continues through the remaining sets of 40 deadlifts/20 thrusters and 20 deadlifts/10 thrusters. The workout is complete when both athletes have crossed the finish line.

MOVEMENT STANDARDS

Barbell deadlift

Barbell Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Kettlebell Deadlift

Scaled Deadlift

UB Deadlift

UB Deadlift 2 

This is a traditional single kettlebell sumo deadlift, where the kettlebell starts on the floor between the athlete's feet and the athlete will grip the kettlebell with their hands. The rep begins when the athlete lifts the kettlebell, keeping the arms straight, until the hips and knees reach full extension, with the shoulders behind the kettlebell. 

Wallball Deadlift

WB Deadlift

The wallball starts on the floor between the athlete's feet. The rep begins when the athlete lifts the wallball, keeping the arms straight, until the hips and knees reach full extension, with the shoulders behind the kettlebell. 

Barbell thruster

Barbell Thruster 

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. At the bottom of each rep, the hip crease must clearly pass below the top of the knees. A full squat clean into the thruster is allowed. The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the athlete’s body.

Plate Thruster

Scaled Plate Thruster 

This is a standard plate thruster in which the plate moves from the bottom of a front squat to full lockout overhead. At the bottom of each rep, the athlete will tap a box. The rep is credited when the plate is locked out overhead, with the hips, knees, and arms fully extended, and the plate directly over the middle of the athlete’s body.

Wallball Thruster to box 

WB Thruster

This is a standard wallball thruster in which the wallball moves from the bottom of a front squat to full lockout overhead. At the bottom of each rep, the athlete will tap a box. The rep is credited when the wallball is locked out overhead, with the hips, knees, and arms fully extended, and the wallball directly over the middle of the athlete’s body.

PVC Thruster 

This is a standard PVC thruster in which the PVC moves from the bottom of a front squat to full lockout overhead. At the bottom of each rep, the athlete will tap a box. The rep is credited when the PVC is locked out overhead, with the hips, knees, and arms fully extended, and the PVC directly over the middle of the athlete’s body.

Wallball to toes and press

UB Wallball Toes to Press

The wallball starts on the athlete's lap. The rep begins when the athlete lifts the wallball off lap, brings wallball to toes, and lifts wallball overhead with arms fully extended overhead. The rep is credited when the wallball is locked out overhead, arms fully extended, and the wallball directly over the middle of the athlete’s body.

Dumbbell to Forehead

Dumbbell Press to Forehead

The dumbbell starts on the athlete's lap. The rep begins when the athlete lifts the dumbbell off lap and brings dumbbell to forehead. The rep is credited when the dumbbell is at forehead height and arms are at 90 degrees.

“Dual Force”

Student Day Event 3.mp4

Click here for Video

(this is subject to change)

For Time

60 Deadlift 

30 Thrusters 

40 Deadlift 

20 Thrusters 

20 Deadlift 

10 Thrusters 

Time Cap: 10 min 

Deadlift by division 

Scaled 13-15: 26/17

Scaled 16-17: 35/26

A: 26/17

B: 17/13

C Upper: 13/8

D Upper: 3/2

C WB Deadlift 86

D WB Deadlift 6/4

Thruster by Division

Scaled 13-15: WB Thruster to box 14/10 

Scaled 16-17: WB Thruster to box 20/14

A: WB Thruster to box 10/8

B: WB Thruster to box 8/6

C Upper: WB (WB to toes and press OH) 10/8

D Upper: Dumbbell (DB starts on lap and goes to forehead) 3/2 

C Lower: PVC Thruster

D Lower: PVC Thruster

SCORE

The score for this event will be the total time it takes to complete the work.

FLOW

This workout begins with both athletes on the start mat. At the sound of "3, 2, 1, GO," athletes will advance to their equipment. Athlete 1 will begin working through the 60 deadlifts while Athlete 2 waits behind their station. Athletes may switch at any time until all 60 deadlifts are completed. They will then move on to 30 thrusters, with one athlete working at a time. This pattern continues through the remaining sets of 40 deadlifts/20 thrusters and 20 deadlifts/10 thrusters. The workout is complete when both athletes have crossed the finish line.

MOVEMENT STANDARDS

Kettlebell Deadlift 

Scaled Deadlift

UB Deadlift

UB Deadlift 2

This is a traditional single kettlebell sumo deadlift, where the kettlebell starts on the floor between the athlete's feet and the athlete will grip the kettlebell with their hands. The rep begins when the athlete lifts the kettlebell, keeping the arms straight, until the hips and knees reach full extension, with the shoulders behind the kettlebell. 

Wallball Deadlift

WB Deadlift

The wallball starts on the floor between the athlete's feet. The rep begins when the athlete lifts the wallball, keeping the arms straight, until the hips and knees reach full extension, with the shoulders behind the kettlebell. 

Wallball Thruster to box 

WB Thruster

This is a standard wallball thruster in which the wallball moves from the bottom of a front squat to full lockout overhead. At the bottom of each rep, the athlete will tap a box. The rep is credited when the wallball is locked out overhead, with the hips, knees, and arms fully extended, and the wallball directly over the middle of the athlete’s body.

PVC Thruster

This is a standard PVC thruster in which the PVC moves from the bottom of a front squat to full lockout overhead. At the bottom of each rep, the athlete will tap a box. The rep is credited when the PVC is locked out overhead, with the hips, knees, and arms fully extended, and the PVC directly over the middle of the athlete’s body.

Wallball to toes and press

UB Wallball Toes to Press

The wallball starts on the athlete's lap. The rep begins when the athlete lifts the wallball off lap, brings wallball to toes, and lifts wallball overhead with arms fully extended overhead. The rep is credited when the wallball is locked out overhead, arms fully extended, and the wallball directly over the middle of the athlete’s body.

Dumbbell to Forehead

Dumbbell Press to Forehead

The dumbbell starts on the athlete's lap. The rep begins when the athlete lifts the dumbbell off lap and brings dumbbell to forehead. The rep is credited when the dumbbell is at forehead height and arms are at 90 degrees.

“Just Breathe”

Student Day Event 1.mp4

Click here for Video

(this is subject to change)

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3 Rounds For Time:

30 Cal Ski Erg (both partners complete)

30 Cal Row (both partners complete)

120 Single Unders or Jumping Jacks (split repetitions) 

Time Cap: 15 min 

Calories by Division

Scaled 13-15: 13 (M/M), 11 (F/F), 13/11 (M/F)

Scaled 16-17: 16 (M/M), 13 (F/F), 16/13 (M/F)

A: 12 (M) 10(F)

B: 8(M) 6(F)

C Upper: 10(M) 8(F)

D Upper: 5(M) 3(F)

C Lower: 8(M) 6 (F)

D Lower: 5(M) 3(F)

Jump rope by Division

Scaled 13-15: 200 Single Unders

Scaled 16-8: 200 Single Unders

A: 200 Jumping Jacks

B: 150 Line Jumps

C Upper: 200 Jumping Jack Arms

D Upper: 150 Jumping Jack Arms

C Lower: 200 Line Jumps

D Lower: 150 Line Jumps

SCORE

The score for this event will be the total time it takes to complete the work.

FLOW

This workout begins with athletes on the start mat.

At the sound of "3, 2, 1, GO," Athlete 1 will begin their assigned calories on the SkiErg, and Athlete 2 will begin theirs on the rower.

Once both athletes have completed their initial calories, they will switch machines and complete the calories on the opposite machine.

After both athletes finish both sets of calories, they will move to the jump rope.

One athlete works at a time to complete the assigned number of reps.

Athletes may switch out at any time until all reps are completed.

After completing 3 rounds of jump rope, both athletes will run to the finish line.

Time stops when both athletes cross the line.

MOVEMENT STANDARDS

Skierg 

Ski Erg

The monitor will be set to count up as the athlete works.Athletes may not touch the monitor at any time.The monitor will be reset between each round by a judge. Both feet must be completely on the footpad during the workout.

Rower

Row

Athletes must remain on the rower until the display shows the required number of calories. They may coast past the target, but cannot get off the rower until they have exceeded the calorie requirement and all athletes have completed their work. Athletes are allowed to adjust the damper setting and foot positions at any time during the row. However, they may not touch the monitor at any time.  

Single Under 

Single Unders

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

Jumping Jacks

Jumping Jacks

Jumping Jack Arms

UB Jumping Jack Arms

Line Jumps

Line Jumps

“Just Breathe”

Adult Day Event 1.mp4

 Click here for Video

(this is subject to change)

3 Rounds For Time:

30 Cal Ski Erg (both partners complete)

30 Cal Row (both partners complete)

120 Double Unders (split repetitions) 

Time Cap: 15 min 

Calories by Division

RX: 30 (M/M) 24 (F/F) 30/24 (M/F)

Intermediate: 28(M/M), 22 (F/F), 28/22 (M/F) 

Scaled: 21 (M/M), 17 (F/F), 21/17 (M/F)

A: 12 (M) 10(F)

B: 8(M) 6(F)

C Upper: 10(M) 8(F)

D Upper: 5(M) 3(F)

C Lower: 8(M) 6 (F)

D Lower: 5(M) 3(F)

Jump rope by Division

RX:120 Double Unders

Intermediate: 80 Double Unders 

Scaled: 200 Single Unders

A: 200 Jumping Jacks

B: 150 Line Jumps

C Upper: 200 Jumping Jack Arms

D Upper: 150 Jumping Jack Arms

C Lower: 200 Line Jumps

D Lower: 150 Line Jumps

SCORE

The score for this event will be the total time it takes to complete the work.

FLOW

This workout begins with athletes on the start mat.

At the sound of "3, 2, 1, GO," Athlete 1 will begin their assigned calories on the SkiErg, and Athlete 2 will begin theirs on the rower.

Once both athletes have completed their initial calories, they will switch machines and complete the calories on the opposite machine.

After both athletes finish both sets of calories, they will move to the jump rope.

One athlete works at a time to complete the assigned number of reps.

Athletes may switch out at any time until all reps are completed.

After completing 3 rounds of jump rope, both athletes will run to the finish line.

Time stops when both athletes cross the line.

MOVEMENT STANDARDS

Skierg 

Ski Erg

The monitor will be set to count up as the athlete works.Athletes may not touch the monitor at any time.The monitor will be reset between each round by a judge. Both feet must be completely on the footpad during the workout.

Rower

Row

Athletes must remain on the rower until the display shows the required number of calories. They may coast past the target, but cannot get off the rower until they have exceeded the calorie requirement and all athletes have completed their work. Athletes are allowed to adjust the damper setting and foot positions at any time during the row. However, they may not touch the monitor at any time.  

Double under

Double Unders

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 just attempts

Single Under 

Single Unders

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

“Up and Over”

Student Day Event 2.mp4

Click here for Video

(this is subject to change)

As many reps possible in 8 minutes

2, 4, 6, 8, 10….

Seated Shoulder Press

Burpee Box Get Overs 

Cleans 

Seated Shoulder Press  by Division

Scaled 13-15: seated shoulder press 13 kb/9 kettlebell 

Scaled 16-18: seated shoulder press 15/10 dumbbell

A: seated shoulder press 13/ 9 kettlebell

B: seated shoulder press 5/3 dumbbell

C Upper: strict shoulder press 13/8 kettlebell

D Upper: shoulder press arms to 90 degrees 3/2 dumbbell

C Lower: PVC strict press to forehead

D Lower: PVC strict press to forehead or partner hand

Burpee Box Get overs by Division

Scaled 13-15: burpee box get over 20 inch box

Scaled 16-18: burpee box get over 20 inch box

A: Burpee box get over 20 inch box

B: Burpee on box, 12in step up and over

C Upper: Russian Twists 5lb dumbbell

D Upper: Hands Clasped- Overhead Press to Russian Twists with touch arm rest

C Lower: 12 inch Step Up and over

D Lower: 12 inch Step Up and over

Cleans by Division

Scaled 13-15: double dumbbell 10/5 

Scaled 16-18: double dumbbell 15/10 

A: double dumbbell 10/5

B: double dumbbell 5/3

C Upper: double dumbbell 10/5 

D Upper: double dumbbell 3/2 

C Lower: double dumbbell 5/3

D Lower: double dumbbell 3/2

SCORE

The score for this event will be the total amount of combined reps completed.

FLOW

This workout begins with both athletes on the start mat. At the sound of "3, 2, 1, GO," Athlete 1 will advance to the seated shoulder press area and complete 2 seated shoulder presses, then move to the box for 2 burpee box get-overs, followed by 2 cleans. Once finished, Athlete 1 will tag their partner, and Athlete 2 will complete the same sequence: 2 seated shoulder presses, 2 burpee box get-overs, and 2 cleans. Athletes will continue to alternate full rounds, adding 2 reps to each movement every round, until the 8-minute time cap is reached.

MOVEMENT STANDARDS

Seated Shoulder Press

 Seated Shoulder Press

Athletes will begin in a seated position with their backs against the wall and legs extended straight in front of them. Dumbbells will start on the athletes' shoulders, and a rep is credited when the weights are pressed overhead with the shoulders and elbows fully locked out, and the dumbbells positioned over the center of the body. In the D upper division, athletes will press until their arms reach a 90-degree angle. Athletes in the C lower division will use a PVC pipe and press to forehead height. D lower athletes will also use a PVC pipe and press either to forehead height or to the height of their partner’s hands, depending on ability.

Burpee Box Get over Burpee Box Get Over

Tier B Burpee Box Step Over

The movement begins with the athlete standing tall, facing the box. The athlete must first perform a burpee by lowering their chest and thighs to the ground. From the bottom of the burpee, the athlete may step or jump up, then get over the box in any way—jumping, stepping, or climbing over are all permitted. Athletes are not required to stand tall on top of the box. The rep is complete when both feet touch the ground on the opposite side of the box.

Russian Twists

Russian Twist

The athlete begins in a seated position, either on the floor or wheelchair, holding a 5lb dumbbell with both hands at chest level. Throughout the movement, the torso must remain upright and the feet (or footplates) stable. From the starting position, the athlete will rotate their torso to one side, lowering the dumbbell to make clear contact with the floor or armrest. They will then rotate to the opposite side and make contact again. One full rep consists of touches on both the left and right sides. The dumbbell must be held with both hands throughout, and the rotation

Hand clasped russian twist with touch to arm rest 

UB Hands Clasped Russian Twist

The athlete will clasp their hands to chest height and then rotate their torso to one side. The rep is credited when the athlete clearly touches the armrest on that side with their clasped hands. The athlete then rotates to the opposite side and touches the other armrest to complete the full twist sequence.

12in Step up and Over

Box Step over

The athlete begins standing in front of the box. The movement starts when the athlete steps up onto the box with one foot, followed by the other, and then steps and lowers themselves down on the opposite side. There is no requirement to reach full extension at the top. One full rep is credited when both feet land on the opposite side of the box with control. Athletes may face forward or sideways but must travel over the box—lateral step-arounds or going around the box do not count as a valid rep.

Double Dumbbell Clean

Scaled Dumbbell Clean

UB Dumbbell Clean

Each rep begins with both dumbbells on the ground. A power clean, squat clean, or split clean is permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, the dumbbells are resting on the shoulders, the elbows are clearly in front of the dumbbells when viewed from the side, and the feet are in line. The athlete must reach this finish position before lowering the dumbbells. At the start of each rep, both heads of both dumbbells must touch the ground.

“Up and Over”

Adult Day Event 2.mp4

Click here for Video

(this is subject to change)

As many reps possible in 8 minutes

2, 4, 6, 8, 10….

Strict Handstand Push Ups

Burpee Box Get Overs 

Cleans 

Handstand Push ups  by Division

RX: Strict HSPU

Intermediate: HSPU with 5 inch riser (25lb plate and ab mat)

Scaled: seated shoulder press 20/15 dumbbell

A: seated shoulder press 13/9 kettlebell

B: seated shoulder press 5/3 dumbbell

C Upper: strict shoulder press 13/8 kettlebell

D Upper: shoulder press arms to 90 degrees 3/2 dumbbell

C Lower: PVC strict press to forehead

D Lower: PVC strict press to forehead or partner hand

Burpee Box Get overs by Division

RX: burpee box Get over 30/24

Intermediate: burpee box get over 30/24

Scaled: burpee box get over 24/20

A: Burpee box get over 20 inch box

B: Burpee on box, 12in step up and over

C Upper: Russian Twists 5lb dumbbell

D Upper: Hands Clasped- Overhead Press to Russian Twists with touch arm rest

C Lower: 12 inch Step Up and over

D Lower: 12 inch Step Up and over

Cleans by Division

RX: 185/125

Intermediate:135/95

Scaled: double dumbbell 20/15

A: double dumbbell 10/5

B: double dumbbell 5/3

C Upper: double dumbbell 10/5 

D Upper: double dumbbell 3/2 

C Lower: double dumbbell 5/3

D Lower: double dumbbell 3/2

SCORE

The score for this event will be the total amount of combined reps completed.

FLOW

This workout begins with both athletes on the start mat. At the sound of "3, 2, 1, GO," Athlete 1 will advance to the handstand push-up area and complete 2 handstand push-ups, then move to the box for 2 burpee box get-overs, followed by 2 cleans. Once finished, Athlete 1 will tag their partner, and Athlete 2 will complete the same sequence: 2 handstand push-ups, 2 burpee box get-overs, and 2 cleans. Athletes will continue to alternate full rounds, adding 2 reps to each movement every round, until the 8-minute time cap is reached.

MOVEMENT STANDARDS

Strict HSPU

RX HSPU

The athlete must perform the strict handstand push-ups with both hands touching the tape line 10 inches from the wall.  Any portion of the athlete’s hands may be touching the line (fingers OK).  The arms, shoulders and hips must be fully extended and in line with the body before the athlete may 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. Rep is credited when the athlete is in the fully locked out position.  Any kip or momentum from the hips will result in a no-rep.

Kipping Handstand Push up

Intermediate HSPU

The athlete must perform the kipping handstand push-ups with both hands touching the tape line 10 inches from the wall.  Any portion of the athlete’s hands may be touching the line (fingers OK).  The arms, shoulders and hips must be fully extended and in line with the body before the athlete may 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. Rep is credited when the athlete is in the fully locked out position.

Seated Shoulder Press

Seated Shoulder Press 

Athletes will begin in a seated position with their backs against the wall and legs extended straight in front of them. Dumbbells will start on the athletes' shoulders, and a rep is credited when the weights are pressed overhead with the shoulders and elbows fully locked out, and the dumbbells positioned over the center of the body. In the D upper division, athletes will press until their arms reach a 90-degree angle. Athletes in the C lower division will use a PVC pipe and press to forehead height. D lower athletes will also use a PVC pipe and press either to forehead height or to the height of their partner’s hands, depending on ability.

Burpee Box Get over 

Burpee Box Get Over

Tier B Burpee Box Step Over

The movement begins with the athlete standing tall, facing the box. The athlete must first perform a burpee by lowering their chest and thighs to the ground. From the bottom of the burpee, the athlete may step or jump up, then get over the box in any way—jumping, stepping, or climbing over are all permitted. Athletes are not required to stand tall on top of the box. The rep is complete when both feet touch the ground on the opposite side of the box.

Russian Twists

Russian Twist

The athlete begins in a seated position, either on the floor or wheelchair, holding a 5lb dumbbell with both hands at chest level. Throughout the movement, the torso must remain upright and the feet (or footplates) stable. From the starting position, the athlete will rotate their torso to one side, lowering the dumbbell to make clear contact with the floor or armrest. They will then rotate to the opposite side and make contact again. One full rep consists of touches on both the left and right sides. The dumbbell must be held with both hands throughout, and the rotation

Hand clasped russian twist with touch to arm rest 

UB Hands Clasped Russian Twist

The athlete will clasp their hands to chest height and then rotate their torso to one side. The rep is credited when the athlete clearly touches the armrest on that side with their clasped hands. The athlete then rotates to the opposite side and touches the other armrest to complete the full twist sequence.

12in Step up and Over

Box Step over

The athlete begins standing in front of the box. The movement starts when the athlete steps up onto the box with one foot, followed by the other, and then steps and lowers themselves down on the opposite side. There is no requirement to reach full extension at the top. One full rep is credited when both feet land on the opposite side of the box with control. Athletes may face forward or sideways but must travel over the box—lateral step-arounds or going around the box do not count as a valid rep.

Barbell Clean

Barbell Clean

Each rep begins with the barbell on the ground. A power clean, squat clean, or split clean will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended,  the bar is resting on the shoulders, the elbows are in front of the bar when viewed from profile, and the feet are in line with each other. The athlete must reach the finish position BEFORE lowering the barbell from the shoulders. Both plates must touch the ground. Touch-and-go reps are permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

Double Dumbbell Clean

Scaled Dumbbell Clean

UB Dumbbell Clean

Each rep begins with both dumbbells on the ground. A power clean, squat clean, or split clean is permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, the dumbbells are resting on the shoulders, the elbows are clearly in front of the dumbbells when viewed from the side, and the feet are in line. The athlete must reach this finish position before lowering the dumbbells. At the start of each rep, both heads of both dumbbells must touch the ground.