The Fittest Experience 2023

Pro/RX Masters 35-39/40-44 Division

For Time:

20m-20m-20m-20m-20m-20m

Torque Tank Push

10-8-6-4-2

Sandbag to Shoulder 150/100

*9 Min Time Cap 

Intermediate/Scaled, Masters 45-49/50-54/Teens16-17 Division

For Time:

20m-20m-20m-20m-20m-20m

Torque Tank Push

10-8-6-4-2

Sandbag to Shoulder 100/80

*9 Min Time Cap

Masters 55-59/60+ & Teens 14-15 Division 

For Time:

20m-20m-20m-20m-20m-20m

Torque Tank Push

5-4-3-2-1

Sandbag to Shoulder 100/80

*9 Min Time Cap

Location: Stage 3

Total Time: 9 Minutes

Scoring: For Time

Flow:

The athletes will start on their start pad. Their sandbag will be inside the torque tank. At the call of 3-2-1 Go, the athletes will step forward and push the torque tank 20 meters. Once the back tires cross over the line, they will take the sandbag out of the torque tank and complete 10 Sandbag to Shoulders. The last rep will be created after the athlete shows control of the sandbag on their shoulder and then drops it to the ground. The athlete may not drop the sandbag from their shoulder into the torque at any time. Once the last rep is complete and the sandbag is dropped to the ground, the athlete will pick up the sandbag and place it back on the torque tank and push it another 20m. Once the back tires cross the line, they will then proceed to complete 8 Sandbag to Shoulder in the same fashion as the 10 reps. They will then put the sandbag back in the torque tank and push it another 20m. Complete 6 Sandbag to Shoulder. They will flip to the other side of the torque tank and push it back another 20m followed by 4 Sandbag to Shoulder. Then another 20m push followed by 2 Sandbag to Shoulder. Then one last push of 20m and once the back tires cross that line, they will run back to their start pad where time will be called. 

Scoring:

In the event of the time cap being reached, their score will be the number of repetitions completed. Every 20m on the torque tank push is considered 1 rep.

Returning back to the start mat is worth 1 rep.

Pro Men
For Time
21-15-9 
Hang Squat Cleans 185#
12-9-6 
Ring Muscle Ups
*8 Minute Time Cap

Pro Women
For Time
21-15-9 
Hang Squat Cleans 125#
9-6-3
Ring Muscle Ups
*8 Minute Cap

RX Men - MEN 35-39 Division - Teen Boys 16-17 Division
For Time:
21-15-9 
Hang Squat Cleans 165#
12-9-6 
Ring Muscle Ups
*8 Minute Cap

RX Women - Women 35-39 Division - Teen Girls 16-17 Division
For Time:
21-15-9 
Hang Squat Cleans 110#
9-6-3
Ring Muscle Ups
*8 Minute Cap

Intermediate Men - MEN 40-44 Division
For Time:
21-15-9 
Hang Squat Cleans 135#
12-9-6 
Bar Muscle Ups
*8 Minute Cap

Intermediate Women - Women 40-44 Division
For Time:
21-15-9 
Hang Squat Cleans 95#
9-6-3
Bar Muscle Ups
*8 Minute Cap

MEN 45-49 - Men 50-54 - Teen Boys 14-15 Division
For Time:
21-15-9 
Hang Squat Cleans 115#
9-6-3
Bar Muscle Ups
*8 Minute Cap

Women 45-49 - Women 50-54 - Teen Girls 14-15 Division
For Time:
21-15-9 
Hang Squat Cleans 85#
4-3-1
Bar Muscle Ups
*8 Minute Cap

Scaled Men Division
For Time:
21-15-9 
Hang Squat Cleans 115#
12-9-6
Alt T2B/Pullup
*8 Minute Cap

Scaled Women Division
For Time:
21-15-9 
Hang Squat Cleans 85#
9-6-3
Alt T2B/Pullup
*8 Minute Cap

men 55-59 - men 60+ Division
For Time:
21-15-9 
Hang Squat Cleans 95#
9-6-3
Alt T2B/Pullup
*8 Minute Cap

Women 55-59 - Women 60+ Division
For Time:
21-15-9 
Hang Squat Cleans 65#
9-6-3
Alt T2B/Pullup
*8 Minute Cap

Location: LRX Stage
Total Time: 8 Minutes
Scoring: For Time

Flow
Athletes will start on the start pad. At the call of 3-2-1 Go, athletes will run to their barbell and complete 21 reps of Hang Squat Cleans then they will move to the rig and complete their respective Ring MU/Bar MU/T2BPU reps. Then they will move back to the barbell for 15 reps and will continue in this fashion until the athletes complete their last reps on the rig. The athlete will run back to their start pad where time will be called.

Scoring
In the event of the time cap being reached, the athlete’s score will be the number of repetitions completed. Returning back to the start mat is worth 1 rep.

Pro

10 Rounds for Time:

1 Legless Rope Climb 15'/12'

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs 30/24"

*9 Minutes

RX Division/Masters 35-39/Masters 40-44/Teens 16-17 Division

10 Rounds for Time:

1 Rope Climbs 15'/12'

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs 30/24"

*9 Min Cap

Intermediate/Masters 45-49/Masters 50-54/Teens 14-15 Division 

10 Rounds for Time:

1 Rope Climbs 15'/12'

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs 24/20"

*9 Min Cap

Scaled Division

8 Rounds for Time:

1 Rope Climbs 15'/12'

8-7-6-5-4-3-2-1

Burpee Box Jump Overs 24/20"

*9 Min Cap

Masters 55-59/Masters 60+

7 Rounds for Time:

1 Rope Climbs 15'/12'

7-6-5-4-3-2-1

Burpee Box Jump Overs 24/20" *step overs allowed

*9 Min Cap

Pro - RX - 35-39 - 40-44 Divisions
For Load:
2 Rep Overhead Squat 

Men: 185-215-235-255-275-295-315-335
Women: 125-140-155-165-175-185-195-205

Intermediate - 45-49 - 16-17 Division
For Load:
2 Rep Overhead Squat

Men: 165-185-200-215-230-245-260-275
Women: 95-110-125-140-155-165-175-185

Flow:
There will be 8 barbells set up with increasing weight on the floor, no racks on this workout. At the call of 3-2-1 Go, the athlete will step to the first barbell and complete 2 consecutive Overhead Squats. They will have 50 seconds to complete the 2 reps and will have a 10 second controlled transition time before moving on to the next bar. If an athlete is unable to complete the 2 reps at any given weight, they will complete as many Power Cleans as possible in the 50 seconds as their tie-break. If an athlete successfully completes the entire ladder, they will go right into max Power Cleans at that final bar with whatever time is left of the 50 seconds.

Scoring:
The score is the heaviest successful load lifted for 2 reps and tie-breaker is the number of power cleans completed on the last barbell.  A successful Overhead Squat will be added to their tie-break score. 1 Overhead Squat equals 50 points. 

Scaled - 50-54 - 55-59 - 60+ - 14-15 Division
For Load:
2 Rep Front Squat 

Men: 165-185-200-215-230-245-260-275
Women: 95-110-125-140-155-165-175-185

Location: LRX Stage
Total Time: 8 Minutes
Scoring: Max Weight

Flow:
There will be 8 barbells set up with increasing weight on the floor, no racks on this workout. At the call of 3-2-1 Go, the athlete will step to the first barbell and complete 2 consecutive Front Squats. They will have 50 seconds to complete the 2 reps and will have a 10 second controlled transition time before moving on to the next bar. If an athlete is unable to complete the 2 reps at any given weight, they will complete as many Deadlifts as possible in the 50 seconds as their tie-break. If an athlete successfully completes the entire ladder, they will go right into max Deadlifts at that final bar with whatever time is left of the 50 seconds.

Scoring:
The score is the heaviest successful load lifted for 2 reps and tie-breaker is the number of deadlifts completed on the last barbell.  A successful Front Squat will be added to their tie-break score. 1 Front Squat equals 50 points. 

All Athletes
All Terrain Run
2.8 miles w/ weight vest 20/14

Location: Bullit Stage
Total Time: No Time Cap
Scoring: For Time

Flow
The athletes will have a mass start in their division. At the call of 3-2-1 Go, athletes will run out and complete the 2.8 mile course. Time will be called once they cross the finish line. All athletes will receive a chip timer for this workout.

Scoring
Score will be the total time it takes to finish the 2.8 mile course. There is no time cap on this workout.

Pro Division
For Time:

120-80-40
Double Unders
15m-20m-25m
Handstand Walk
*8 Minute Time Cap

RX - 35-39 - 40-44 - Teens 16-17 Division
For Time:

90-60-30 
Double Unders
10m-15m-20m
Handstand Walk
*8 Minute Time Cap

Intermediate - 45-49 - 50-54 - Teens 14-15 Division
For Time:

90-60-30 
Double Unders
5m-10m-15m
Handstand Walk
*8 Minute Time Cap

Scaled Division
For Time:

75-50-25
Double Unders
20m-20m-20m
Plate Overhead Lunge 45/25
*8 Minute Time Cap

Masters 55-59 - 60+ Division
For Time:

55-35-25
Double Unders
20m-20m-20m
Plate Overhead Lunge 45/25
*8 Minute Time Cap

Location: Yeti Stage
Total Time: 8 Minutes
Scoring: For Time

Flow
Athletes will start on the start pad. At the call of 3-2-1 Go, athletes will chip away at their respective Double Under count. Once complete, they will set the jump rope down, step forward and kick up to complete their set of Handstand Walks. The Handstand Walk will have 5m sections. If you come down in the middle of the section, you must reset to the beginning of the failed segment. Once both hands cross the line on their distance, they may come back down, they will move their chest piece to the next line, then run back to complete their 2nd set of DUs. Once complete, they will kick back up, and complete their HS Walk. Once they cross the line where their chess piece is, they will come back down, move the chess piece one more time to the last HS Walk distance. They will continue this fashion for one final round. Once the last HS Walk is complete, they will run back to the start pad where time will be called.

Scoring
In the event of the time cap being reached, the team’s score will be the number of repetitions completed. Every 5m of HS Walking is considered 1 rep.

Returning back to the start mat is worth 1 rep.

Tiebreaker will be the time at the end of each set of Double Unders.