Games Workouts

Workout Details

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

   Relay for time as pairs of:
   Run 1.5 miles
   Swim 500 meters
   Run 1.5 miles

   Pairs of athletes will start at the AEC Center, run 1.5 miles to Monona, swim 500 meters around a series of buoys, then return along the same run course to the finish line at the AEC Center. During the run, partners must stay together by holding opposite ends of a short rope. Pairs are not required to swim together, but may not begin the second run until both athletes are back at the beach.

   Each pair will complete the course as a relay. The event is over when the 3rd pair crosses the finish line at the AEC Center.

   Order: MM, FF, MF
   Time cap: 2.5 hours

2. Muscle-up Snatch

   Men complete 30-24-18-12-6 reps of:
     Muscle-ups
     135-lb. squat snatches
   Then, women complete 27-21-15-9-3 reps of:
     Muscle-ups
     95-lb. squat snatches

   The 3 men will complete the couplet of 30-24-18-12-6 reps of muscle-ups and squat snatches. After the 12-minute time cap, there will be a 1-minute transition, then the 3 women will complete 27-21-15-9-3 reps of the couplet.

3. Team O-Course

   Teams will race through a series of obstacles. All six team members will run at the same time in one direction. Once all six team members reach the end, they will turn around and run back. The team’s score is the total time it takes for all six athletes to complete the course.

   See video of the course here.

   Order: All at once
   Time cap: 8 minutes

4. Clean and Jerk M

   1-rep-max clean and jerk

   The 3 men from each team will share one platform and have a total of 7 minutes for each man to find his 1-rep-max clean and jerk. One athlete lifts at a time, in any order. Following a one minute transition, the 3 women will have 7 minutes to lift in the same fashion.

   These will be two separately scored events. The sum of the men’s heaviest successful lifts is the score for one event, and the sum of the women’s heaviest successful lifts is the score for another event.

   Order: MMM FFF

   Time cap: 7 minutes for each trio

5. Clean and Jerk F

   1-rep-max clean and jerk

   The 3 men from each team will share one platform and have a total of 7 minutes for each man to find his 1-rep-max clean and jerk. One athlete lifts at a time, in any order. Following a one minute transition, the 3 women will have 7 minutes to lift in the same fashion.

   These will be two separately scored events. The sum of the men’s heaviest successful lifts is the score for one event, and the sum of the women’s heaviest successful lifts is the score for another event.

   Order: MMM FFF

   Time cap: 7 minutes for each trio

6. Rowing Worm

   3 rounds for time of:
   40/30-cal. row (each)
   30 Worm squats

   555-lb. Worm

   Each team will have 6 rowers, and each athlete must row 40/30 calories each round and complete 30 Worm squats as a team. The team’s score is the total time it takes to complete the event.

   Order: All work together
   Time cap: 11 minutes

7. Drag & Drive

   For time:
   150-ft. Big Bob pull
   150-ft. Big Bob push

   Teams will pull the Big Bob down the stadium, then push it back across the stadium and over the finish line.

   The team’s score is the total time it takes to complete the event.

   Order: All at once
   Time cap: 6 minutes

8. Couple Couplets

   For time:
   Pair 1 completes:
      16 synchro bar muscle-ups
      50 synchro GHD sit-ups
   Then, pair 2 completes:
      20 synchro bar muscle-ups
      50 synchro GHD sit-ups
   Then, pair 3 completes:
      24 synchro bar muscle-ups
      50 synchro GHD sit-ups
   Then, MF pair 1 completes 2 rounds of:
      15/10-cal Assault Bike
      8 partner deadlifts, 545 lb.
   Then, MF pair 2 completes 2 rounds of:
      15/10-cal Assault Bike
      10 partner deadlifts, 545 lb.
   Then, MF pair 3 completes 2 rounds of:
      15/10-cal Assault Bike
      12 partner deadlifts, 545 lb.

   The event begins with one pair completing 16 synchronized bar muscle-ups then 50 synchronized GHD sit-ups. Once completed, the first pair will move to the waiting area and the second pair may start. Once the second pair has completed all their reps the third pair will enter. Once the third pair finishes the first couplet they move forward to the waiting area, and a MF pair will then move to the Assault bike and begin the second couplet.

   In the second couplet, male/female pairs will complete 2 rounds of 15/10-calories on the Assault bike and 8 partner deadlifts (10 for the 2nd pair and 12 for the 3rd pair). The leading pairs must finish both rounds before moving to the finish line, at which point the next pair may begin. The event is over when the last pair completes their last partner deadlift and crosses the finish line.

   Note: teams may pair up however they choose for the first couplet, but must divide into male/female pairs for the second couplet.

   The team’s score is the total time it takes to complete the event.

   Order: Any pairs for first couplet. MF pairs for second couplet
   Time cap: 21 minutes

9. Worm Rotation

   For time, as MF pairs:
   40 pull-ups, or 30 toes-to-bars, or 18/13-cal. SkiErg
   17 Worm cleans, as a team
   40 pull-ups, or 30 toes-to-bars, or 18/13-cal. SkiErg
   15 Worm cleans, as a team
   40 pull-ups, or 30 toes-to-bars, or 18/13-cal. SkiErg
   13 Worm cleans, as a team

   *Each round, pairs complete a different exercise
   Worm weight = 555 lb.

   Teams will be split into male/female pairs, with each pair either completing pull-ups, toes-to-bars, or the SkiErg. Once all pairs have completed their reps the entire team will move to the Worm and complete 17 cleans.

   In the second round, pairs will move back to the pull-up/toes-to-bar/ski erg stations, but will rotate so that they are performing a different exercise than in the first round. Once complete the entire team will move back to the Worm for 15 cleans.

   In the final round, pairs will move back to the rig and rotate to the last exercise that they have not yet completed. Once all pairs have completed their reps the entire team will complete 13 Worm cleans and then move to the finish line.

   Order: MF MF MF
   Time cap: 10 minutes

10. Burpee Litter

    3 rounds as trios with body armor of:
    250-meter litter run
    18 hay bale burpees

    M 20-lb. vest    F 14-lb. vest

    Order: MMM and FFF trios
    Time cap: 20 minutes

    Each athlete must wear a weight vest for the duration of the event. Teams will divide into male and female trios. The female trio will load 1 athlete into the litter while the other 2 carry it 250 meters. At the same time, the male trio will complete 18 hay bale burpees. Once the litter is back and all reps are complete, the trios will switch. During every round, each trio must complete the litter run and the burpees.

    Only the top 10 teams after this event will move on to the final event.

11. Worm Complex

    For time:
    While team holds Worm, pairs each perform:
      1 rope climb
      10 handstand push-ups
    Then, pairs perform:
      2 rope climbs
      20 handstand push-ups
    Then, pairs perform:
      3 rope climbs
      30 handstand push-ups
    Then, team performs:
      30 Worm complexes*

    *Worm complex = 1 clean, 2 squats, drop, step-over

    Pairs will take turns completing 3 rounds of the rope climb and handstand push-up couplet. While one pair is working, the remaining 4 members of the team will be holding the Worm. All 6 members must be back to the Worm before advancing to the next section.

    After all 3 pairs have completed the 3 rounds of the couplet, the team will move forward and perform 30 reps of the Worm complex, consisting of 1 clean, 2 squats, dropping the Worm, then stepping over.

    The event is over when the team completes all reps of the Worm complex and crosses the finish line. The team’s score is the total time it takes to complete the event.

    *If the team drops the Worm at any time, it must perform 10 Worm thrusters as a penalty. 

    Order: MF MF MF, then as a team
    Time cap: 25 minutes