July 29

Event 1

For time:

FF 500-m swim
FF 1,000-m kayak
MM 500-m swim
MM 1,000-m kayak

Time cap: 90 min.

Events 2/3

For time:

168-ft. Bob push 
25 synchro bar muscle-ups (pairs) | cheese curd hold, 100 | 70 lb. 
336-ft. Bob push 
50 synchro bar muscle-ups (pairs) | cheese curd hold, 100 | 70 lb. 

Time cap: 12 min.

Then, at the 12-min. mark:

4 rounds of:
42 synchro toes-to-bars (pairs) | cheese curd hold, 100 | 70 lb. 
42-ft. Bob drag 

Time cap: 12 min.

Event 4

For time:

F/M pair 1

7 rounds of:
5 synchro wall walks
5 synchro thrusters, 135 | 185 lb.

F/M pair 2

5 rounds of:
7 synchro wall walks
7 synchro thrusters

Time cap: 27 min.

July 30

Events 5/6

4 rounds for time:

4 synchro rope climbs (F1/M1) | 200/250-m ski (F2/M2)
4 synchro rope climbs (F2/M2) | 200/250-m ski (F1/M1)
42-ft. Bob hand-over-hand pull, F/M pairs

Rest 2 min.

Then, 4 rounds of:

Run the field and back to Bob (all 4 teammates)
2 athletes (F1/M1) push 1 length

Time cap: 25 min. 

Event 7

For time, in a relay:

F1/M1

35 Echo bike calories
35 snatches, 75 | 105 lb., short bars

F2/M2

25 Echo bike calories
25 snatches
10 Echo bike calories
10 snatches

Time cap: 15 min.

July 31

Events 8/9

For time:

1.5-mile run 
168-ft. handstand walk 
1.5-mile run
168-ft. handstand walk 

Time cap: 40 min.

Then,

F/F pair 
3-rep-max back squat

M/M pair
3-rep-max back squat

Time frame: 8 min., each pair

Event 10

5 rounds for time:

1 pegboard ascent (1 athlete)
6 synchro burpees (other 3 athletes)

Then,

8 Worm squats, full team

Time cap: 16 min.

Aug 01

Event 11

For time:

20 GHD sit-ups with med ball, 14 | 20 lb. (F1/M1)
8 team curd toss over the hay bail, 70 | 100 lb. (F2/M2) 
20 GHD sit-ups with med ball (F2/M2)
8 team curd toss over the hay bail (F1/M1)
20 GHD sit-ups with med ball (F1/M1)
8 team curd toss over the hay bail (F2/M2)

Then,

40 Worm hang clean and jerks

Time cap: 17 min.

Event 12

21-15-9:

Deadlifts, 805 lb.
Strict synchro handstand push-ups

Time cap: 7 min.

Event 13

For time:

30 chest-to-bar pull-ups, each
30 chest-to-bar pull-ups, each
30 chest-to-bar pull-ups, each
36-ft. Worm lunge, right shoulder
36-ft. Worm lunge, left shoulder
36-ft. Worm lunge, overhead

Time cap: 7 min. 

Workout Details

  1. Event 1

    FLOW

    This event starts with the F/F pair standing on the beach and the M/M pair standing in the holding area. At the call of "3, 2, 1 ... go," the F/F pair enters the water and completes a 500-m swim counterclockwise around the yellow buoy and back to the beach.

    Once back on the beach, each athlete grabs a paddle and moves to the boat launch to receive their kayak. Each athlete will individually paddle a 1,000-m course counterclockwise around the orange buoy and back to the boat launch.

    Then, each athlete exits the kayak, keeps the paddle, and links up with the F/F pair. The pair moves to the holding area where they pass off the paddles to the M/M pair standing in ranking order. Once both male athletes have a paddle, the F/F pair remains in the holding area and the M/M pair moves to the beach, drops the paddle, and completes the same swim and kayak course. When the M/M pair is back on the beach, both athletes cross the finish line together with their paddles. Time stops when the M/M pair crosses the finish line. 

    SCORING

    100-point event

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

  2. FLOW

    At the call of "3, 2, 1 ... go," teams will push the Bob down four sections of the field toward Zeus. Then, the first pair moves to the bar to begin accumulating muscle-ups facing the cheese curds (East) while the second pair holds their cheese curds facing the bar muscle-ups (West).

    Pairs may switch between muscle-ups and cheese-curd hold at any time. When the teammates have accumulated 25 total bar muscle-ups, they will move to the Bob and push it four sections down the field, then four sections back to Zeus. After the push, teams return to the bar and complete 50 more synchro muscle-ups.

    After the team has completed the final muscle-up, the teammates will run to the finish in the East end zone. Work stops at the 12-min. time cap, or time stops when all members of the team have crossed the finish in the East end zone.

    Starting at the 12-min. mark, the team will run to Zeus and begin accumulating toes-to-bars. The first pair will complete toes-to-bars facing the finish (East), while the second pair holds the cheese curds facing the toes-to-bars (West).

    When the teammates have completed 42 synchro toes-to-bars, they will move to the Bob and drag it one section of the field. They will repeat this sequence for 4 rounds. After the final drag, time stops when the athlete wearing the chip crosses the finish. 

    SCORING

    100-point event

    (TE2 100, TE3 100)
    The team’s score is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.  

  3. FLOW

    At the call of "3, 2, 1 ... go," the first MF pair will enter the field and perform 5 synchro wall walks, then move to the barbells and perform 5 synchro thrusters. Following the fifth successful synchro thruster, athletes will roll the bars forward to the next station, and return to the wall to repeat the sequence for 7 rounds.

    When 7 rounds are complete, athletes will jump over the bar and run to the finish mat, which will release the second MF pair who will perform 7 synchro wall walks and 7 synchro thrusters for 5 total rounds. Upon completion, the athletes will jump over the barbell and on to the finish mat. Time will stop when the chip timer crosses the finish.

  4. FLOW

    At the call of "3, 2, 1 ...go," the first M/F pair moves to the ropes and the second M/F pair moves to the ski ergs. Pair 1 must complete 4 synchro rope climbs while Pair 2 completes 250/200 m on the ski erg. When the climbs and ski are complete, pairs switch. When both pairs are finished, the team will move to the Bob and send one pair to the front to pull the Bob hand-over-hand, while the second pair waits. When the first pair reaches the white tape mark on the rope, the second pair will grab the rope, unfurl it, and do the same.

    Teams will continue in this fashion until the Bob has touched the white line (one section of the field). This will repeat for 4 rounds. Time stops when the team has finished the final pull and the timing chip passes the finish line. 

    At the time cap, all teams will have 2 min. of rest. At the start of Event 6, the team will sprint to Zeus at the opposite end of the field and return behind the Bob. M/F Pair 1 will then push Bob down one section of the field. Then, the entire team will sprint to the end of the field and return behind Bob. The second M/F pair will then push Bob down one section of the field. Teams will continue in this fashion until the team has pushed Bob down all four sections of the field. The team will then run back across the field to the finish line. 

    SCORING

    100-point event

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

  5. FLOW

    At the call of "3, 2, 1 ... go," the first male athlete will complete 35 calories on the bike, then move to the bar to complete 35 snatches. The athlete will then step or jump over the bar to the finish.

    When the first male reaches the finish, the first female will enter and complete the same sequence. When the first female reaches the finish, the second M/F pair enters.

    While the female waits, the male moves to the first bike and completes 25 calories, then 25 snatches on the first bar, then 10 calories on the second bike, and 10 snatches on the second bar. Then, the athlete moves over the bar to the finish. The second woman will then be released from the yellow line to complete the same sequence.

    Time stops when the second female athlete reaches the finish.

    SCORING

    100-point event

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

    The field will be cut to the top 30 teams after this event.

  6. FLOW

    At the call of "3, 2, 1 ... go," teams will run two laps. Once the team reaches the yellow start line, the teammates will begin their handstand walk across the field in a single-file line. When all four members of the team have successfully completed the handstand walk, the team will return back down the lane, exit the stadium, and complete two more laps.

    After completing the run, teams will enter the stadium and handstand walk the length of the field. Time stops when the fourth and final team member crosses the finish line. 

    After the time cap there will be a 3-minute reset period before the start of Event 9. 

    At the sound of the beep, female athletes will have 8 minutes to establish a 3-rep-max back squat. Sharing a single bar, athletes may switch at any time and as often as they want inside the 8-minute window. Athletes may only increase the weight. After 8 minutes, the women transition to the east of the end zone, and the men will occupy the lifting area and have 8 minutes to establish a 3-rep-max back squat. The team’s score will be the the sum of the men's and women's weights. 

    SCORING

    100-point event (each)

    The team’s score for Event 8 is the total time taken to complete the event. In the event of a time cap, teams will be ranked based on the number of completed repetitions.

    The team’s score for Event 9 will be the total weight lifted. 

    Each event is worth 100 points.

  7. FLOW

    At the call of “3, 2, 1 … go,” the first athlete moves to the pegboard. Once the athlete begins climbing, the rest of the team completes 6 synchro burpees over the Worm.

    When the first athlete returns, the second athlete will move to the pegboard. When the second athlete begins climbing, the rest of the team completes 6 burpees over the Worm. Athletes will continue this sequence until all athletes have completed a pegboard climb.

    Then, athletes pick up the Worm with all four teammates and complete 8 Worm squats facing the finish mat. After the final squat, teams advance the Worm forward one section and set it down. This sequence continues until the team has completed 5 rounds.

    After the final Worm squat on the fifth round, the team drops the Worm and moves to the finish line.

    SCORING

    100-point event

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

  8. FLOW

    At the call of "3, 2, 1 ... go," the first M/F pair will move to the GHD machines and begin 20 GHD sit-ups with the medicine balls, while the second M/F pair begins 8 burpee cheese curd tosses over the hay bails.

    When both pairs have finished their respective work, they switch. Teams will continue this sequence for two full rounds and then one half round; this means the first pair will complete 3 sets of GHD sit-ups and two sets of curd tosses, and the second pair will complete 3 sets of curd tosses and two sets of GHD sit-ups.

    When all of the work at the GHD and hay bales is complete, teams will move to the Worm and begin the Worm hang clean and jerks, moving the Worm forward after every 10 successful repetitions. After the final hang clean and jerk, teams will drop the Worm and cross the finish.

    SCORING

    100-point event

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

    CUT TO 10 TEAMS

  9. FLOW

    At the call of “3, 2, 1 … go,” the team moves over the hay bale to the barbell and begins the deadlifts. When the team successfully completes 21 reps, the teammates move back over the hay bale to the rig. Teammates kick up into the handstand position, one athlete on each wall. When all four athletes are locked out in a handstand, they may begin their synchro strict HSPU. After completing 21 HSPU, teams return over the hay bale to the bar and roll it forward before beginning the round of 15. 

    Teams continue in this manner through the rounds of 15 and 9. After the final HSPU, the team moves over the hay bale, over the bar, and runs to the finish line. 

    SCORING

    100-point event

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

  10. FLOW

    At the call of "3, 2, 1 ... go," each athlete will move to their own pull-up bar and begin their chest-to-bar pull-ups. When athletes have completed 30 reps, they will advance forward and complete another set of 30, then advance again and complete the final set of 30. When all pull-ups are complete, the team will move to the Worm together and lunge across the floor with the Worm overhead. When the final lunge is complete the team will drop the Worm and move to the finish.

    SCORING

    100-point event

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