Finals Workouts

Workout Details

• Thu, August 21
• Fri, August 22
• Sat, August 23
• Sun, August 24
1. Event 1: The Long Games

   For time:

   Run 7k (Ages 14-17 and 35-59)

   Run 5K (Ages 60+)

   Location: Offsite

   View movement standards and the workout flow at Competition Corner. 

2. Event 2: Heavy Legacy

   Max clean and jerk in 6 minutes

   Lift windows:

   0:00 - 0:20 - Lift 1

   0:20 - 1:50 - Reset 1

   1:50 - 2:10 - Lift 2

   2:10 - 3:40 - Reset 2

   3:40 - 4:00 - Lift 3

   4:00 - 5:30 - Reset 3

   5:30 - 6:00 - Lift 4

   Location: Floor 1

   View movement standards and the workout flow at Competition Corner. 

3. Event 3: Grinding Gears

   AMRAP:

   60-calorie row

   50 KB hang cleans

   40 toes-to-bars

   30 double KB thrusters

   20 alternating weighted KB pistol squats (unweighted for ages 60+)

   Time cap: 18 minutes

   Location: Floors 2 and 3

   Details by Division:

   Age Group	Calories on Rower	KB Hang Clean Weight	Toes-to-Bar	KB Thruster Weight	Pistol Weight
   35-39	60/48	53/35	RX/RX	53/35	53/35
   40-44	60/48	53/35	RX/RX	53/35	53/35
   45-49	60/48	44/26	RX/RX	44/26	44/26
   50-54	60/48	44/26	RX/RX	44/26	44/26
   55-59	50/40	35/18	RX/RX	35/18	35/18
   60-64	50/40	35/18	RX/RX	35/18	BW/BW
   65-69	45/36	35/18	RX/RX	35/18	BW/BW
   70+	45/36	35/18	RX/RX	35/18	BW/BW
   16-17	60/48	44/26	RX/RX	44/26	44/26
   14-15	50/40	35/18	RX/RX	35/18	35/18

   View movement standards and the workout flow at Competition Corner. 

4. Event 4: Core to Carry

   For time:

   35 GHD sit-ups

   16 burpees over the bag

   150-foot bag carry

   25 GHD sit-ups

   16 burpees over the bag

   90-foot bag carry

   15 GHD sit-ups

   16 burpees over the bag

   30-foot bag carry

   Time cap: 9 minutes

   Location: Floor 4 turf

   Details by Division:

   Age Group	GHD Reps	Burpee Over Bag	Sand Bag Weight
   35-39	35-25-15	RX/RX	200/150
   40-44	35-25-15	RX/RX	200/150
   45-49	30-20-10	RX/RX	150/100
   50-54	30-20-10	RX/RX	150/100
   55-59	30-20-10	RX/RX	100/70
   60-64	30-20-10	RX/RX	100/70
   65-69	25-15-10	RX/RX	90/60
   70+	20-15-10	RX/RX	90/60
   16-17	30-20-10	RX/RX	150/100
   14-15	30-20-10	RX/RX	100/70

   View movement standards and the workout flow at Competition Corner. 

5. Event 5: Down to the Wire

   In four 2-minute intervals:

   Handstand push-ups

   Calories on the Echo Bike

   Then, for max reps:

   Double-unders

   Time cap: 11 minutes (2 min of work, 1-min rest, 2 min of work, 1-min rest, 2 min of work, 1-min rest, 2 min of work)

   Location: Floors 2 and 3

   Details by Division:

   Age Group	Double-unders	HSPU Reps	Echo Bike Calories
   35-39	RX	M: 18,17,16,15 W: 15,14,13,12	M: 18,17,16,1 W: 15,14,13,12
   40-44	RX	M: 18,17,16,15 W: 15,14,13,12	M: 18,17,16,15 W: 15,14,13,12
   45-49	RX	M: 16,15,14,13 W: 13,12,11,10	M: 16,15,14,13 W: 13,12,11,10
   50-54	RX	M: 16,15,14,13 W: 13,12,11,10	M: 16,15,14,13 W: 13,12,11,10
   55-59	RX	M: 14,13,12,11 W: 11,10,9,8	M: 14,13,12,11 W: 11,10,9,8
   60-64	RX	M: 14,13,12,11 W: 11,10,9,8	M: 14,13,12,11 W: 11,10,9,8
   65-69	RX	M: 11,10,9,8 W: 8,7,6,5	M: 11,10,9,8 W: 8,7,6,5
   70+	RX	M: 11,10,9,8 W: 8,7,6,5	M: 11,10,9,8 W: 8,7,6,5
   16-17	RX	B: 16,15,14,13 G: 13,12,11,10	B: 16,15,14,13 G: 13,12,11,10
   14-15	RX	B: 16,15,14,13 G: 13,12,11,10	B: 16,15,14,13 G: 13,12,11,10

   View movement standards and the workout flow at Competition Corner. 

6. Event 6: Steel Resolve

   AMRAP in 3 minutes:

   3 AXL bar deadlifts

   80-foot sled push

   Location: Floor 4 turf

   Details by Division:

   Age Group	Axl Bar Deadlift Weight	Sled Weight
   35-39	315/225	TBD/TBD
   40-44	315/225	TBD/TBD
   45-49	295/205	TBD/TBD
   50-54	295/205	TBD/TBD
   55-59	255/175	TBD/TBD
   60-64	255/175	TBD/TBD
   65-69	225/155	TBD/TBD
   70+	225/155	TBD/TBD
   16-17	295/205	TBD/TBD
   14-15	255/175	TBD/TBD

   View movement standards and the workout flow at Competition Corner. 

7. Event 7: Taking Flight

   5 rounds for time:

   6 ring muscle-ups

   9 overhead squats (front squat for 60+)

   12 box jump-overs (step-overs for 60+)

   Time cap: 10 minutes

   Location: Floors 2 and 3

   Details by Division:

   Age Group	Ring Muscle-up	Overhead Squat (*Front Squat)	Box Jump-over
   35-39	RX/RX	165/115	30"/24"
   40-44	RX/RX	155/105	30"/24"
   45-49	RX/RX	145/95	30"/24"
   50-54	RX/RX	125/85	24"/20"
   55-59	RX/RX	105/70	24"/20"
   60-64	C2B for 3 rounds, then RMU	95*/65*	24"/20"
   65-69	C2B for 3 rounds, then RMU	85*/55*	24"/20"
   70+	C2B/C2B	75*/45*	24"/20"
   16-17	RX/RX	125/85	24"/20"
   14-15	RX/RX	105/70	24"/20"

   View movement standards and the workout flow at Competition Corner. 

8. Event 8: Climb the Ladder

   4 rounds for time:

   2 rope climbs

   6 wall walks

   4 snatches

   Time cap: 14 minutes

   Location: Floor 2, competition rig

   Details by Division:

   Age Group	Rope Climb Height	Wall Walk	Snatch Weight
   35-39	15'/15'	RX/RX	185/125
   40-44	15'/15'	RX/RX	185/125
   45-49	15'/15'	RX/RX	165/115
   50-54	15'/15'	RX/RX	155/105
   55-59	15'/15'	RX/RX	135/95
   60-64	15'/12'	RX/RX	115/80
   65-69	15'/12'	RX/RX	95/65
   70+	12'/10'	RX/RX	75/55
   16-17	15'/15'	RX/RX	155/105
   14-15	15'/15'	RX/RX	135/95

   View movement standards and the workout flow at Competition Corner.