Workout Details
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AG Event 1 - Triplet
Points Available: 100 points
Location: Soccer Stadium
Tuesday morning
Masters 40-44, Masters 45-49 and Teens 16-17
For time:
40 GHD sit-ups
10 bar muscle-ups
50-meter sandbag run (100 / 60 lb.)
32 GHD sit-ups
8 bar muscle-ups
50-meter sandbag run (120 / 80 lb.)
24 GHD sit-ups
6 bar muscle-ups
50-meter sandbag run (140 / 100 lb.)
Masters 50-54, Masters 55-59, Masters 60+ and Teens 14-15
For time:
24 GHD sit-ups
12 chest-to-bar pull-ups
50-meter sandbag run (80 / 40 lb.)
18 GHD sit-ups
9 chest-to-bar pull-ups
50-meter sandbag run (100 / 60 lb.)
12 GHD sit-ups
6 chest-to-bar pull-ups
50-meter sandbag run (120 / 80 lb.)
Time cap: 10 minutes
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AG Event 2 - Thruster
Points Available: 100 points
Location: Soccer Stadium
Tuesday afternoon
1-rep-max thruster
Time cap: 5 minutes
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AG Event 3 - SQT
Points Available: 100 points
Location: Soccer Stadium
Tuesday afternoon
Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17
3 rounds for time of:
10 snatches (95 / 65 lb.)
200-meter sprint (4 x 50 m)
Masters 55+
3 rounds for time of:
10 snatches (75 / 55 lb.)
100-meter sprint (2 x 50 m)
Teens 14-15
3 rounds for time of:
10 snatches (75 / 55 lb.)
200-meter sprint (4 x 50 m)
Time cap: 5 minutes
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AG Event 4 - Long Chipper
Points Available: 100 points
Location: Soccer Stadium
Wednesday morning
Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17
For time:
1,000-meter run
25 D-ball ground-to-shoulders (100 / 70 lb.)
25 box jump-overs (24 / 18 inch)
25 chest-to-bar pull-ups
50 wall-ball shots (20 / 14 lb.)
25 chest-to-bar pull-ups
25 box jump-overs (24 / 18 inch)
25 sandbag ground-to-shoulders (100 / 70 lb.)
Masters 55-59, Masters 60+ and Teens 14-15
For time:
1,000-meter run
25 D-ball ground-to-shoulders (70 / 50 lb.)
25 box jump-overs (18 / 12 inch)
25 chin-over-bar pull-ups
50 wall-ball shots (16 / 10 lb.)
25 chin-over-bar pull-ups
25 box jump-overs (18 / 12 inch)
25 sandbag ground-to-shoulders (70 / 50 lb.)
Time cap: 20 minutes
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AG Event 5 - Double Hanger
Points Available: 100 points
Location: Soccer Stadium
Wednesday afternoon
Masters 40-44 and Masters 45-49
3 rounds for time of:
100 double-unders
7 hang power clean and jerks (185 / 115 lb.)Masters 50-54
3 rounds for time of:
100 double-unders
7 hang power clean and jerks (165 / 105 lb.)
Masters 55-59
3 rounds for time of:
70 double-unders
7 hang power clean and jerks (135 / 95 lb.)
Masters 60+ and Teens 14-15
3 rounds for time of:
50 double-unders
7 hang power clean and jerks (135 / 95 lb.)
Teens 16-17
3 rounds for time of:
70 double-unders
7 hang power clean and jerks (185 / 115 lb.)
Time cap: 10 minutes
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AG Event 6 - The Sandwich
Points Available: 100 points
Location: Soccer Stadium
Thursday morning
Masters 40-44, Masters 45-49 and Teens 16-17
For time:
80-calorie row
40 shoulder-to-overheads (155 / 105 lb.)
80 deadlifts (155 / 105 lb.)
Masters 50-54
For time:
80-calorie row
40 shoulder-to-overheads (135 / 95 lb.)
80 deadlifts (135 / 95 lb.)
Masters 55-59 and Masters 60+
For time:
80-calorie row
40 shoulder-to-overheads (115 / 75 lb.)
80 deadlifts (115 / 75 lb.)
Teens 14-15
For time:
60-calorie row
40 shoulder-to-overheads (115 / 75 lb.)
60 deadlifts (115 / 75 lb.)
Time cap: 15 minutes
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AG Event 7 - Amanda
Points Available: 100 points
Location: Tennis Stadium
Thursday afternoon
Masters 40-44, Masters 45-49, Masters 50-54 and Teens 16-17
9-7-5 reps for time of:
Muscle-ups
Squat snatches (135 / 95 lb.)
Masters Men 55-59 and Masters Men 60+
For time:
5 muscle-ups
9 squat snatches (115 lb.)
3 muscle-ups
7 squat snatches (115 lb.)
1 muscle-up
5 squat snatches (115 lb.)
Masters Women 55-59
9-7-5 reps for time:
Ring dips
Squat snatches (65 lb.)
Masters Women 60+
For time:
5 dips
9 squat snatches (65 lb.)
3 dips
7 squat snatches (65 lb.)
1 dip
5 squat snatches (65 lb.)
Teens 14-15
For time:
3 muscle-ups
9 squat snatches (115 / 65 lb.)
2 muscle-ups
7 squat snatches (115 / 65 lb.)
1 muscle-up
5 squat snatches (115 / 65 lb.)
Time Cap: 10 minutes