The Vegas Showdown

This workout begins with the athlete seated on the rower with their hands off the handle. After the call of “3, 2, 1… go,” the athlete will perform their row calories, then perform their division-specific walk (as detailed on the workout card above), then perform 50 wall balls. Upon completion, they will once again perform the walk, then the row calories, then return to and cross the start/finish line to complete the workout.

Handstand Walk

• Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.
• Stepping over the line or landing with the hands on or over the line is a “no rep.”
• Must walk forward.
• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.
• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.
• Each 5-foot section will count as 1 rep.
• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

Bear Crawl

• Both hands (entire hand, including palms and fingers) must be placed on the ground BEHIND the mark of the segment being attempted.
• Reaching onto or over the line constitutes a “no rep.”
• Hips must remain above head height.
• Standing up, dropping to the floor, or dropping the hips below the head at any time requires a restart from behind the last line successfully crossed.

The 50-foot walking lane is marked in 5-foot intervals. If the athlete fails a rep, they must return to behind the previous completed 5-foot interval, then continue the workout.

• For scoring, each completed 5-foot interval will count as 1 rep; therefore, a completed 150-foot walking set will score as 30 reps.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.

This workout begins with the athlete standing behind the start/finish line. After the call of “3, 2, 1… go,” the athlete may move to perform SkiErg calories, then to the dumbbells to perform 100 feet of double dumbbell walking lunges, holding the dumbbells in the division-specific position. The athlete will lunge 50 feet toward the rig, then turn around and lunge the same 50 feet path toward the start/finish line. Upon completion of the walking lunges, the athlete will perform SkiErg calories, then 100 feet of walking lunges, then SkiErg calories, then return to and cross the start/finish line to complete the workout.

The following apply to both variations of walking lunges:

• Each lunge step begins with the dumbbells in the appropriate position, the feet together, and the hips and legs extended.
• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• The athlete must alternate which foot leads for each rep.
• The rep is credited when the feet are together and the hips and legs are fully extended.
• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top
• The athlete must lunge in a straight path and remain in their lane. After turning around, athletes must lunge back along the same path.
• Athletes may not receive assistance moving or resetting the dumbbells.
• The 50-foot walking lane is marked in 5-foot intervals. If the athlete fails a rep, they must return to behind the previous completed 5-foot interval, then continue the workout.
  • For scoring, each completed 5-foot interval will count as 1 rep; therefore each completed 100-foot walking lunge set will score as 20 reps.

During the overhead walking lunges:

• The dumbbells must remain overhead
• A full grip around the handle of the dumbbell must be maintained for the duration of the lunge
• Resting the head of the dumbbell in the hand is NOT allowed
• The dumbbells and/or hands cannot be held or pressed together
• The athlete must reach the finish position of a repetition before lowering the dumbbells from overhead

During the rack walking lunges:

• The dumbbells must remain at the shoulders in the rack position
• Resting the head or handle of the dumbbells on the shoulders is allowed
• Each hand must remain in contact with each dumbbell (head or handle) for the duration of the lunge
• The athlete must reach the finish position of a repetition before lowering the dumbbells from the shoulders
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The athlete's score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 13-minute time cap.

This workout begins with the athlete standing behind the start/finish line. After the call of “3, 2, 1... go,” the athlete may move to their barbell and perform 5 clean & jerks, then a 250-foot shuttle run in 50-foot increments (2 "down-and-backs" plus one "down" to the rig), then the division-specific pull-up bar gymnastic movements. The athlete will repeat this triplet for five more rounds, then return to and cross the start/finish line to complete the workout.

Clean & Jerk

• Start each rep with the barbell on the ground.
• Touch-and-go is permitted.
• No bouncing or dropping and catching the barbell on the rebound.
• If dropped, the barbell must settle on the ground before the start of the next rep.
• Power cleans, squat cleans, and split cleans are permitted.
• Hang cleans are not allowed.
• The lift must have two distinct phases: the clean and the jerk.
• Snatching is not permitted.
• The barbell must make contact with the shoulders.
• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
• 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 body, with feet in line.
  • A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

Shuttle Run

• One delineator (post) will be placed in each lane
• The athlete is required to run around the delineator from right to left to complete the “down” portion of the shuttle run (1st and 3rd 50’ increments)
• The athlete is required to have ONLY both feet cross the white line to complete the “back” portion of the shuttle run (2nd and 4th 50’ increments)
  • Touching the ground is NOT required
• The athlete must only pass the delineator to complete the final “down” portion of the shuttle run (5th 50’ increment) to continue to the rig
  

The athlete’s score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 13-minute time cap.

The athlete will have 10 minutes to complete a complex of two hang snatches, then one overhead squat. The movements must be completed in one continuous sequence without rest or interruption. 

The complex must be COMPLETED BEFORE the time cap. Therefore, any attempt not completed before the time cap will be deemed a no-rep.

This workout begins with the athlete standing at their lifting platform on which they will find:

• an empty division-specific barbell (15kg or 20kg)

• a pair of each of the following weight plates: 55#, 45#, 25#, 15#, 10#, 5#, and 2.5#

• a pair of barbell collars

After the call of “3, 2, 1... go,” the athlete will build their barbell without help from anyone. The athlete may increase the barbell weight in any way as long as the total weight is increments of 5. This means the total weight must end in 0 or 5.

• *As a reminder, for weight calculation and scoring, the 15kg barbell will count as 35# and the 20kg barbell as 45#.

Collars must be placed on the outside of the plates for each attempt. Collars will not be included in the total weight.

Before every attempt, the athlete must declare their weight to the judge who will then verify it. Once verified, the judge will instruct the athlete to begin the attempt.

The hang muscle snatch, hang power snatch, and hang squat snatch are all permitted. If after picking up the barbell to begin the attempt, the barbell touches the ground or the athlete's back or shoulders at any point, the athlete has failed the complex (a no-rep) and must return the barbell to the ground.

The athlete may make as many attempts as possible during the working time window.

The athlete's score is the weight in pounds of the heaviest completed complex.

• If the athlete fails to complete a complex within the working time window, the athlete's workout score is 0.

*For this workout ONLY, ALL athletes in ALL divisions will use a 15kg barbell*

This workout begins with the athlete standing behind the start/finish line. After the call of “3, 2, 1... go,” the athlete moves to their barbell and performs 21 deadlifts, then 21 burpee box jump overs, then 15 deadlifts, 15 BBJO, 9 deadlifts, 9 BBJO, then must return to and cross the start/finish line to complete the workout.

Deadlift

• The barbell starts on the ground.
• Collars must be placed outside the plates.
• The athlete’s hands must be outside the knees.
• Sumo deadlifts are not allowed.
• The rep is credited when:
  • The athlete’s hips and knees reach full extension, and
  • the athlete’s head and shoulders are behind the bar

Burpee Box Jump Over

• Starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box
• In the bottom position, the top of the athlete’s head must face the jump box.
• A two-foot takeoff is required and only the athlete’s feet may touch the box.
• After landing on the box,the athlete may jump or step off to the other side
• The athlete may NOT jump completely over the box.
• Lateral BBJO are NOT permitted.
• There is no requirement to stand tall while on top of the box.

The athlete’s score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 6-minute time cap.

This workout begins with the athlete standing behind the line on which the BikeErg is staged. After the call of “3, 2, 1... go,” the athlete may move to perform 30/24 BikeErg Calories, then to the barbell to perform 30 thrusters, then to the pull-up bar to perform 30 of their division-specific gymnastics movements. The athlete must return to and cross the start/finish line to complete the workout.

The athlete’s score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 6-minute time cap.