July 27

Event 1

For time:

Ages 16-17, 35-39, 40-44, 45-49

4.5-mile run (6 laps)
 

Ages 50-54, 55-59, 14-15

3.75-mile run (5 laps)
 

Ages 60-64, 65+

3-mile run (4 laps)
 

Time cap: 40 min.

Event 2

Ages 16-17, 35-39, 40-44, 45-49

5 rounds for time:

1 legless rope climb (20 ft.)

5 deadlifts (345 lb./215 lb.)
 

Ages 14-15

5 rounds for time:

1 legless rope climb (20 ft.)

5 deadlifts (255 lb./175 lb.)
 

Ages 50-54, 55-59

5 rounds for time:

1 rope climb (20 ft.)

5 deadlifts (315 lb./195 lb.)
 

Ages 60-64 and 65+

4 rounds for time:

1 rope climb (20 ft.)

5 deadlifts (255 lb./175 lb.)

 

Time cap: 6 min.

Event 3

In 6 minutes perform:

1-rep-max snatch

July 28

Event 4

Ages 16-17, 35-39, 40-44, 45-49

For time:

84/68-cal. bike erg
42 medicine-ball GHD sit-ups (20/14 lb., women to 6-in. riser)
42 dumbbell squats (50/35 lb.)
84-ft. handstand walk (Athletes must complete 42-ft. section unbroken.)
42 sandbag squats (150/100 lb.)
84-ft. handstand walk (Athletes must complete 42-ft. section unbroken.)

Ages 50-54, 55-59, 14-15

For time:

84/68-cal. bike erg
42 GHD sit-ups (women to 6-in. riser)
42 dumbbell squats (35/20 lb.)
84-ft. handstand walk 
42 sandbag squats (100/70 lb.)
84-ft. handstand walk 

Ages 60-64, 65+

For time:

84/68-cal. bike erg
42 GHD sit-ups (men to 6-in. riser, women to 12-in. riser)
30 dumbbell squats (35/20 lb.)
84-ft. double dumbbell overhead walk
30 sandbag squats (100/70 lb.)
84-ft. sandbag carry

Event 5

Ages 16-17, 35-39, 40-44, 45-49

500-meter swim

Ages 14-15, 50-54, 55-59, 60-64, 65+

300-meter swim

Event 6

Ages 16-17, 35-39, 40-44

For time:
30/24-cal. row
15 clean and jerks (155/105 lb.)
Sled push

July 29

Event 7

Ages 16-17, 35-39, 40-44, 45-49, 50-54

For time:

15 bar muscle-ups
30/24-cal. ski erg
100 double-unders
12 bar muscle-ups
30/24-cal. ski erg
100 double-unders
9 bar muscle-ups
30/24-cal. ski erg
100 double-unders

Ages 14-15

15 bar muscle-ups
25/20-cal. ski erg
100 double-unders
12 bar muscle-ups
25/20-cal. ski erg
100 double-unders
9 bar muscle-ups
25/20-cal. ski erg
100 double-unders

Ages 55-59

9 bar muscle-ups
25/20-cal. ski erg
75 double-unders
7 bar muscle-ups
25/20-cal. ski erg
75 double-unders
5 bar muscle-ups
25/20-cal. ski erg
75 double-unders

Ages 60-64, 65+

15 chest-to-bar pull-ups
20/18-cal. ski erg
75 double-unders
10 chest-to-bar pull-ups
20/18-cal. ski erg
75 double-unders
5 bar muscle-ups
20/18-cal. ski erg
75 double-unders

Event 8

Ages 16-17, 35-39, 40-44 

7-min: AMRAP of:

10/8-cal. Echo bike
10 burpee box jump-overs (24/20 in.)

Event 9

Ages 16-17, 35-39

For time:

10-8-6-4-2

Wall walks
Thruster (185/135 lb.)

Ages 40-44 and 45-49 

For time:

10-8-6-4-2 
Wall walks
Thrusters (165/115 lb.)

Ages 50-54 and 14-15

For time:

10-8-6-4-2 

Wall walks
Thrusters (135/95 lb.)

Ages 55-59

9-7-5-3-1

Wall walks
Thrusters (135/95 lb.)

60-64, 65+

For time: 

9-7-5-3-1

Wall walks
Thrusters (95/65 lb.)

Workout Details

  1. Event 1

    FLOW

    At the call of "3, 2, 1 ... go," athletes will run the clearly marked run course for the designated distance for their age group. Their time will start when they pass the chip timing strip at the start, and their time will end when they cross 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, the athlete will be placed based on their time of completion of their last lap. 

  2. FLOW

    Athletes start with their hand on the starting pad. At the call of "3, 2, 1 ... go," athletes advance forward to the rope and perform the rope climb. After completing the rope climb, athletes advance forward to the barbell to complete the deadlifts. After completing the deadlifts, athletes advance the barbell to the next designated area. This flow continues for the remaining rounds. After the athlete completes the final round of deadlifts, they will put the bar down, step or jump over the bar, and advance over 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. 

  3. FLOW

    Athletes start on the platform. The barbell will start at 135 lb./85 lb. with clips off of the bar. At the call of "3, 2, 1 ... go," athletes may adjust the weight and will have 6 minutes to find a 1-rep-max snatch. There are no minimum or maximum number of attempts, and the weight can be adjusted up or down. Any successful rep that starts before the 6-minute time cap will count. Athletes must declare each weight to their judge before attempting the lift. 

    SCORING

    100-point event

    The athlete’s score is the heaviest successfully completed lift.  

  4. FLOW

    At the call of "3, 2, 1 ... go," athletes will move to the bike and perform the designated number of calories. After completing the bike, athletes move to the GHD and perform the designated number of GHD sit-ups or medicine ball GHD sit-ups depending on your age group.

    After completing the GHD sit-ups, athletes will move to the dumbbells and perform the dumbbell squats. After completing the dumbbell squats, athletes will step back and kick up with hands behind the line and complete the 84-ft. walk, which is two sections. After both hands have crossed the line, come down and perform the sandbag squats.

    After completing the sandbag squats, athletes move back behind the line. Athletes then kick up with their hands behind the line and perform the next handstand walk. When both hands have crossed into the blue zone, athletes will come down and advance 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.

  5. FLOW

    At the call of "3, 2, 1 ... go," athletes will enter the water and perform the designated loop. When athletes approach the ramp, they will move out of the water and advance to the finish line. 

    SCORING

    100-point event

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

  6. FLOW

    Athletes will start on the rower with hands off of the handle. After completing the 30/24-cal. row athletes will move forward to the barbell and complete the clean and jerks. After completing the clean and jerks athletes will move to the sled push.

    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. 

  7. FLOW

    At the sound of "3, 2, 1 ... go," athletes will advance to the pull-up bar and perform bar muscle-ups or chest-to-bar pull-ups. After completing the reps, athletes move to the ski erg and complete the designated number of calories. Athletes then move to the double-unders.

    This flow continues throughout the rest of the event. After completing the final round of double-unders, athletes put the rope down and cross 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. 

  8. FLOW

    Athletes will start on the starting area. At the sound of the beep, move to the echo bike and perform the bike calories. After completing the bike move to the box and perform the burpee box jump overs. This flow continues for the remainder of the 7 minute timeframe.

    SCORING

    100-point event

    The athlete’s score is the total number of reps/calories completed.