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. 1RM Snatch

   Teenagers, 35-49 only
   1-rep-max snatch

   Athletes will each have a platform and 6 minutes to find their 1-rep-max snatch. The athlete’s score is the weight of their heaviest successful snatch.

   Masters 50-54, 55-59 and 60+ divisions will not perform this event.

3. Assault Lunge

   Teenagers, 35-49 only
   For time
   40 / 30-cal. Assault Bike
   100-ft. dumbbell overhead lunge

   M 14-15 use 60-lb. dumbbell
   M 16-49 use 80-lb. dumbbell
   F 14-15 use 45-lb. dumbbell
   F16-49 use 55-lb. dumbbell

   Athletes will bike 40 calories (30 for females) then lunge with a dumbbell overhead to the finish line. The athlete’s score is the total time it takes for them to complete the event.

   Masters 50-54, 55-59 and 60+ divisions will not perform this event.

   Time cap: 5 minutes

4. Bar Fight

   Teenage, 35-49 Divisions
   For time:
   50 chest-to-bar pull-ups
   40 toes-to-bars
   30 clean and jerks

   M 14-15 use 175 lb.
   M 16-49 use 205 lb.
   F 14-15 use 115 lb.
   F 16-49 use 145 lb.

   50+ Divisions
   For time:
   12 clean and jerks
   Then, 2 rounds of:
     15 toes-to-bars
     12 chest-to-bar pull-ups
   Then, 12 clean and jerks

   M 50+ use 155 lb.
   F 50+ use 105 lb.

   Teenagers and Masters 35-49 divisions will complete this workout as a chipper. 50 pull-ups, then 40 toes-to-bars, then 30 clean and jerks, then cross the finish line.

   Masters 50+ divisions will complete 12 clean and jerks, then 2 rounds of 15 toes-to-bars and 12 pull-ups, then one final set of 12 clean and jerks.

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

   Time cap: 15 minutes

5. Sprint O-Course

   Athletes will race from one side of the stadium to the other through a series of obstacles. The athlete’s score is the total time it takes for them to complete the event.

6. Double-Under Snatch

   Teenage, 35-49 Divisions
   4 rounds for time of:
   50 double-unders
   15 snatches

   M 14-15 use a 75-lb. barbell
   M 16-49 use a 95-lb. barbell
   F 14-15 use a 55-lb. barbell
   F 16-49 use a 65-lb. barbell

   50+ Divisions
   4 rounds for time of:
   30 double-unders
   15 dumbbell snatches

   M 50+ use a 55-lb. dumbbell
   F 50+ use a 35-lb. dumbbell

   Athletes will complete 4 rounds of the couplet of double-unders and snatches. The athlete’s  score is the total time it takes for them to complete the event.

   Teenage and Masters 35-49 divisions will complete this event in the Age Group Arena and will use a barbell for the snatches. Masters 50+ divisions will complete this event in the Coliseum and will use a dumbbell for the snatches.

   Time cap: 10 minutes

7. Quatrain

   Teenagers, 35-49 only
   For time:
   10 muscle-ups
   30 wall-ball shots
   50-ft. handstand walk
   25-ft. sandbag carry
   10 muscle-ups
   30 wall-ball shots
   25-ft. handstand walk
   25-ft. sandbag carry
   10 muscle-ups
   30 wall-ball shots
   50-ft. sandbag carry

   M 14-15 use a 20-lb. ball to 10 ft. and a 150-lb. sandbag
   M 16-49 use a 20-lb. ball to 10 ft. and a 200-lb. sandbag
   F 14-15 use a 14-lb. ball to 9 ft. and a 100-lb. sandbag
   F 16-49 use a 14-lb. ball to 9 ft. and a 150-lb. sandbag

   Athletes will complete the sequence of muscle-ups, wall-ball shots, handstand walks and sandbag carries, then cross the finish line.

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

   Masters 50+ Divisions will not perform this event.

   Time cap: 15 minutes

8. Diane

   Teenage, 35-54 Divisions
   21-15-9 reps for time of:
   Deadlifts
   Handstand push-ups

   M 14-15 use 185 lb.
   M 16-54 use 225 lb.
   F 14-15 use 135 lb.
   F 16-54 use 155 lb.

   55+ Divisions
   For time:
   21 deadlifts
   9 handstand push-ups
   15 deadlifts
   6 handstand push-ups
   9 deadlifts
   3 handstand push-ups

   M 55+ use 185 lb.
   F 55+ use 135 lb.

   Athletes will complete 21 deadlifts and 21 (9 for 55+ divisions) handstand push-ups, then 15 deadlifts and 15 (6 for 55+ divisions) handstand push-ups, and then 9 deadlifts and 9 (3 for 55+ divisions) handstand push-ups before crossing the finish line.

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

   Time cap: 4 minutes

    

   Once the 4-minute time cap has expired, athletes will have 2 minutes to reset before beginning the final event.

9. Final Couplet

   Teenage, 35-54 Divisions
   For time:
   6 rope ascents, 15-ft. rope
   30 thrusters

   M 14-15 use 95 lb.
   M 16-54 use 115 lb.
   F 14-15 use 65 lb.
   F 16-54 use 80 lb.

   55+ Divisions
   For time:
   5 rope ascents, 15-ft. rope
   20 thrusters

   M 55+ use 95 lb.
   F 55+ use 65 lb.

   This event begins 2 minutes after the end of Diane.

   Athletes will complete 6 (5 for 55+ divisions) rope climbs, then 30 (20 for 55+ divisions) thrusters, then move to the finish line. The athlete’s score is the total time it takes for them to complete the event.

   Time cap: 5 minutes