Games Workouts

Workout Details

• Thu, August 3
• Fri, August 4
• Sat, August 5
• Sun, August 6
1. Run Swim Run

   For time:
   Run 1.5 miles
   Swim 500 meters
   Run 1.5 miles

   Athletes will start at the AEC Center, run 1.5 miles to Lake Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center.

   The athlete’s score is the total time it takes for them to complete the event.

   Time cap: 60 minutes

2. Cyclocross

   On Wednesday, each athlete will ride the course as a time trial. Each athlete's finish time will determine their seeding on Thursday.

   The race will be split into two heats of 20 athletes. The athlete’s score is the total time it takes for them to complete the event.

   Time cap: 30 minutes

3. Amanda .45

   13-11-9-7-5 reps for time of:
   Muscle-ups
   Squat Snatches
   
   M 135 lb.   F 95 lb.

   Athletes will complete 13 muscle-ups then 13 squat snatches, then 11 of each, 9 of each, 7 of each, and 5 of each before moving to the finish line.

   Time cap: 13 minutes for males, 15 minutes for females

4. Sprint O-Course

   Athletes will race against each other head-to-head in a 3-round bracketed tournament.

   Athletes will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round. Additionally, the 4 athletes with the fastest times that did not place 1st or 2nd will move on to the next round.

   The second round will have 4 heats, with the winner of each heat moving on to the final, along with the athlete with the fastest time that did not win their heat.

   Five athletes will race in the final round.

   Places 1-5 will be awarded to the athletes in the final round, ranked by their finishing order. Places 6-20 will be awarded to the athletes from the second round, based on their times. Places 21 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

5. 1RM Snatch

   1-rep-max snatch

   One athlete will lift at a time, with a lift being performed every 20 seconds. Each athlete will get 2 attempts. Then, the 10 athletes with the heaviest lifts will get 2 additional attempts.

   The athlete’s score is the weight of their heaviest successful snatch.

6. Triple-G Chipper

   For time:
   100 pull-ups
   80 GHD sit-ups
   60 one-legged squats, alternating
   40-cal. row
   20 dumbbell push presses

   M 100-lb. dumbbell
   F 70-lb. dumbbell

   Athletes will complete 100 pull-ups, 80 GHD sit-ups, 60 one-legged squats, 40 calories on the rower, 20 dumbbell push presses, then cross the finish line.

   The athlete’s score is the total time it takes for them to complete the event.

   Time cap: 15 minutes

7. Assault Banger

   For time:
   40/30-cal. Assault Bike
   20-ft. Banger

   Athletes will ride 40 calories (30 for women) on the Assault Bike, then pick up the sledgehammer and hit the Banger across the 20-ft. track, then move to the finish line.

   Time cap: 6 minutes

8. Strongman's Fear

   For time:
   60-ft. yoke carry + 60-ft. handstand walk
   60-ft. farmers log carry + handstand walk
   60-ft. sled drag
   60-ft. yoke carry + 60-ft. handstand walk
   60-ft. farmers log carry + handstand walk
   60-ft. sled drag

   *Athletes may carry the objects in any order they choose.
     M 500-lb. yoke, 200-lb. logs, 400-lb. sled
     F 340-lb. yoke, 120-lb. logs, 310-lb. sled

   Each lane will contain a yoke, 2 logs and a sled. Athletes must move all 3 items across the stadium floor, in any order. All 3 objects must be brought to the middle of the field, then moved to the end of the field. Each time the athlete moves back to retrieve a new object, they must handstand walk the 60-ft. section.

   The athlete’s score is the total time it takes for them to complete the event.

   Time cap: 10 minutes

   Watch Alex Parker demo Strongman's Fear.

9. Muscle-Up Clean Ladder

   8 rounds for time of:
   4 bar muscle-ups
   2 cleans, ascending weight

   M 225-245-265-285-305-320-335-350 lb.
   F 145-160-175-190-205-215-225-235 lb.

   Every round begins with 4 bar muscle-ups before moving to the barbell for 2 cleans. Each round the athlete will progress to a heavier barbell.

   The athlete’s score is the total time it takes for them to complete the event. If an athlete is unable to complete all the reps, they will be ranked by total reps completed, with ties being broken by the time of completion of the last successful rep.

   Time cap: 11 minutes

10. Heavy 17.5

    10 rounds:
    9 thrusters
    35 double-unders
    
    M 125 lb.   F 85 lb.

    Athletes will complete 10 rounds of 9 thrusters and 35 double-unders before crossing the finish line.

    Time cap: 12 minutes

11. Madison Triplet

    5 rounds of time of:
    Run 450 meters
    7 hay bale clean burpees
    
    M 100-lb. sandbag   F 70-lb. sandbag

    Athletes will begin each round with a 450-meter run outside of the stadium. Each rep of the hay bale clean burpee will require them to lift the sandbag from the ground, throw it over the hay bale wall, touch their chest to the ground, and then jump themselves over the wall.

    The athlete’s score is the total time it takes for them to complete the event.

    Time cap: 20 minutes

12. 2223 Intervals

    In 2-minute windows*:
      2 rope climbs
      10/7-cal. SkiErg
      Max-rep overhead squats
    Rest 1 minute, then repeat until 75 reps of OHS are complete
    *3 2-minute intervals then a 3-minute interval

    M 155-lb. OHS   F 105-lb. OHS

    Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many overhead squats as possible in the remaining time. After resting for one minute, they will again perform 2 climbs, a 10/7-calorie ski and as many overhead squats as possible in the remaining time. They will continue until 75 reps of the overhead squat have been completed.

    The athlete’s score is the total time it takes for them to complete the event.

    Time cap: 12 minutes

13. Fibonacci Final

    Men
    For time:
    5-8-13 reps of:
    Parallette handstand push-ups
    203-lb. kettlebell deadlifts
    Then, lunge 89 ft. with 2 53-lb. kettlebells overhead

    Women
    For time:
    3 Parallette handstand push-ups
    5 kettlebell deadlifts, 124 lb.
    5 Parallette handstand push-ups
    8 kettlebell deadlifts, 124 lb.
    8 Parallette handstand push-ups
    13 kettlebell deadlifts​​​​​​​, 124 lb.
    Then, lunge 89 ft. with 2 35-lb. kettlebells overhead

    Men will complete 5 handstand push-ups and 5 kettlebell deadlifts, 8 handstand push-ups and 8 kettlebell deadlifts, 13 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 53-lb. kettlebells and lunge with them overhead to the finish line.

    Women will complete 3 handstand push-ups and 5 kettlebell deadlifts, 5 handstand push-ups and 8 kettlebell deadlifts, 8 handstand push-ups and 13 kettlebell deadlifts, then pick up 2 35-lb. kettlebells and lunge with them overhead to the finish line.