July 28

Event 1

For time:

1-mile swim with fins
3-mile kayak

Event 2

For time:

126-ft. sled drag, 180 | 220 lb.
5 Pig flips, 350 | 510 lb.
12 muscle-ups
12 bar muscle-ups
12 bar muscle-ups
12 muscle-ups
5 Pig flips 
126-ft. sled drag

Time cap: 12 min.

Event 3

For time:

550-yard sprint

Time cap: 4 min.

Event 4

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Wall walks
Thrusters, 135 | 185 lb. (short bars)

Time cap: 20 min. 

July 30

Event 5

4 rounds for time:

4 rope climbs
500/400 ski erg
Sand bag carry

Events 6/7

5 rounds for time of:

250-m run 
1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.  
Men: 245 | 265 | 285 | 305 | 315 lb. 

Time cap: 7 min.
 

5 rounds for time of:

200-m run out of the Coliseum
1 clean 

Women: 210 | 215 | 220 | 225 | 230 lb.
Men: 325 | 335 | 340 | 345 | 350 lb.

Time cap: 8 min.

Event 8

For time: 

Navigate the handstand walking course

Time cap: 5 min.

Event 9

21-15-9:

Echo bike (cal.)
Snatch, 75 | 105 lb. (short bars)

Time cap: 8 min.

CUT TO 30 ATHLETES

July 31

Event 10

For time:

30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Time cap: 27 min.

CUT TO 20 ATHLETES

Event 11

11-min. AMRAP:

1 pegboard ascent
7 single-arm dumbbell overhead squats, 50 | 70 lb.
15 heavy double-unders

Event 12

1-rep-max snatch

Aug 01

Event 13

4 rounds of:

20 GHD sit-ups
8 cheese curd burpees over the hay bale, 70 | 100 lb.
168-ft. yoke carry, 425 | 605 lb. 
1-min. reset

Time caps by round: 2 | 2 | 2 | 3 min.

Workout Details

  1. Event 1

    FLOW

    All athletes will start in the water. At the sound of the beep, they will swim out and around the yellow buoys. Once back on the beach, they will take off their fins and move toward the kayaks. They will then launch their kayak and paddle across the lake using the orange buoys as a guide. As soon as the nose of the boat passes the final buoy gate, they will get out of the boat and swim to the shore. Time stops when they cross the finish line.

    SCORING

    100-point event

    The athlete’s score is the total time taken to complete the event.

  2. FLOW

    At the call of "3, 2, 1 ... go," athletes will move to the sled and pull it through three sections down the field, then move to the Pig and flip it five times. Then, athletes will move to the rings and perform 12 ring muscle-ups, then to the bar for the first set of 12 bar muscle-ups.

    Athletes will then turn around to face the finish and complete the second set of 12 bar muscle-ups before moving back to the rings for the final 12 ring muscle-ups.

    Athletes will then flip the Pig five times, then drag the sled back across the field. Time stops when both feet have reached the white end zone.

    SCORING

    100-point event

    The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.

  3. FLOW

    At the call of "3, 2, 1 ... go," athletes will run down the road, around the bend, into the stadium, across the field, and through the finish.

    SCORING

    100-point event

    The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions. 

  4. FLOW

    At the call of "3, 2, 1 ... go," athletes will move to the first wall and complete 10 wall walks, then 10 thrusters. Then, athletes will advance the bar and move back to the wall. Athletes will continue this sequence for 9, 8, 7, and 6 reps of each. Then, athletes will move to the second bar and wall for the rounds of 5, 4, 3, 2, and 1 reps. After the final thruster, athletes will run onto the platform for the finish.

    SCORING

    100-point event

    The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions. 

  5. FLOW

    At the call of "3, 2, 1 ... go," athletes will run out of the coliseum, around the course, and back. Once athletes are back in the coliseum, they will return to their lane and complete 1 clean.

    Then, athletes will complete the next run, progress to the second bar, and complete 1 clean. Athletes will continue in this fashion for 5 rounds. Time stops once the final lift is complete and the athlete moves to the platform. 

    After all heats of the first couplet have finished, Event 7 will begin, which is the same format with heavier weights. All athletes will compete in both couplets. 

    SCORING

    100-point event (each)

    The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions. 

  6. FLOW

    At the call of "3, 2, 1 ... go," athletes will kick up behind the line and navigate each obstacle. When athletes get to the end of the course and cross the final line with both hands, they will turn around and repeat the course. Time stops after athletes cross the final line with both hands, kick down, and reach the platform.

    SCORING

    100-point event

    The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions. 

    There will be a tiebreak time taken at the turnaround point. Time-capped athletes who finish on the same obstacle will be ranked by their tiebreak time.

  7. FLOW

    After the call of "3, 2, 1 ... go," athletes will move to the first bike and complete 21 calories, then advance to the first bar for 21 snatches. Then, athletes will move forward to the second bike for 15 calories, then the next bar for 15 snatches. Finally, athletes will move to the third bike for 9 calorie, then to the final bar for 9 snatches. After the final snatch, athletes will drop the bar in front and step or jump over the bar to the finish.

    SCORING

    100-point event

    The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions. 

    After this event the field of athletes will be cut to 30 men and 30 women.

  8. FLOW

    At the call of "3, 2, 1 ... go," athletes will move to the first pull-up bar and complete 30 toes-to-bars. Athletes will then run two laps before heading to the rig for 30 more toes-to-bars. Athletes then complete another two laps. When athletes return to the stadium for the last time, they will complete the final 30 toes-to-bars before sprinting across the field to the finish line.

    SCORING

    100-point event

    The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions. 

  9. FLOW

    At the call of “3, 2, 1 … go,” athletes will complete 1 pegboard climb, then 7 single-arm dumbbell overhead squats, and 15 double-unders with the heavy rope. Athletes will then move their rope forward and return to the wall. Athletes will continue this sequence completing as many reps as possible until the 11-minute time cap.

    SCORING

    100-point event

    The athlete’s score is the total number of repetitions completed within the 11-minute time cap.

  10. FLOW

    Athletes will be called up to the first two platforms based on current competition standings, from last to first. The first two athletes will have 20 seconds to lift the first load. If they are successful, they will move to the designated area. If they are unsuccessful, they will move to meet a judge at the tie-break area. When all athletes have attempted the weight, the unsuccessful athletes will race to complete 3 squat snatches, then sprint to the finish platform to determine the tie break. 

    The weight on the platforms will then be increased. The next round will begin in the same fashion. When the field of athletes has been reduced to 10 or less, athletes will lift one at a time on the large platform, and the lifting window will extend to 30 seconds.

    Athletes will continue lifting and racing for tie breaks until all athletes have established a rank.

    If only 1 athlete misses at a weight they do not have to complete the tie-break race.

  11. FLOW

    Athletes will begin on the GHD with their hands on the foot pads. At the call of "3, 2, 1 ... go," athletes begin 20 GHD sit-ups, then move to the cheese curd and complete 8 curd cleans over the hay bale.

    Athletes then pick up the yoke and carry it as far as possible until time expires. Athletes will have 1 minute to return to the GHD when the next round will begin. Athletes will continue in this fashion until they carry the yoke over the finish line. Time stops when athletes carry the yoke into the white end zone. 

    SCORING

    100-point event

    The athlete’s score is the total time taken to complete the event. In the event of a time cap, athletes will be ranked based on the number of completed repetitions.