July 27
Event 1
Upper Extremity
4.5-mile run (6 laps)
Lower Extremity
6,000-m SkiErg
Neuromuscular
3-mile run (4 laps)
Event 2
Upper Extremity
5 rounds for time:
1 rope climb (20/15 ft.)
5 dumbbell power snatches (100/55 lb.)
*Men UE4-UE5: 20-ft. rope climb
*Men UE1-UE3: 15-ft. rope climb
*Must use same arm for dumbbell snatch throughout the event.
Lower Extremity
5 rounds for time:
1 rope climb (20/15 ft.)
5 deadlifts (315/205 lb.)
*Men: legless rope climb
*Women: rope climb
Neuromuscular
5 rounds for time:
1 rope climb (15 ft.)
5 deadlifts (275/175 lb.)
Event 3
Upper Extremity
In 6 min. establish:
1-rep-max deadlift
*Athletes may use equipment to add second point of contact.
Lower Extremity
In 6 min. establish:
1-rep-max snatch
*Athletes may perform a hang or hang power snatch.
Neuromuscular
In 6 min. establish:
1-rep-max clean
*Athletes may perform a hang or hang power clean.
July 28
Event 4
Upper Extremity
84/68-cal. bike erg
42 GHD sit-ups
42 single dumbbell squats (50/35 lb.)
84-ft. single-arm dumbbell overhead walking lunges (50/35 lb.)
42 single dumbbell push presses (50/35 lb.)
84-ft. single-arm dumbbell overhead walking lunges
Time cap: 16 min.
*Athletes must use the same arm for overhead walking lunges and dumbbell push presses throughout the workout.
Lower Extremity
63/50-cal. bike erg
21 toes-to-bar
21 dumbbell squats (50/35 lb.)
84-ft. handstand walk
21 sandbag squats (100/70 lb.)
84-ft. handstand walk
Time cap: 16 min.
Neuromuscular
63/50-cal. bike erg
21 toes-to-bars
21 dumbbell squats (35/20 lb.)
84-ft. bear crawl
21 sandbag squats (100/70 lb.)
84-ft. bear crawl
Time cap: 16 min.
Event 5
All Adaptive Divisions
300-m swim
July 29
Event 7
Upper Extremity
30 burpees to target
40/35-cal. ski erg
135 double-unders
24 burpees to target
30/25-cal. Ski Erg
108 double-unders
18 burpees to target
20/15-cal. ski erg
81 double-unders
Time cap: 16 min. *Ski erg performed with one arm only. Athletes must use the same arm throughout the workout.
*Double-unders may be two arms or monorope.
Lower Extremity
15 bar muscle-ups (men) | chest-to-bar pull-ups (women)
45/36-cal. ski erg
100 double-unders
12 bar muscle-ups | chest-to-bar pull-ups
36/30-cal. ski erg
75 double-unders
9 bar muscle-ups | chest-to-bar pull-ups
27/24-cal. ski erg
50 double-unders
Time cap: 16 min.
Neuromuscular
15 pull-ups
40/35-cal. ski erg
75 double-unders
12 pull-ups
30/25-cal ski erg
50 double-unders
9 pull-ups
20/15-cal. ski erg
25 double-unders
Time cap: 16 min.
Event 9
Upper Extremity
Alternating pistols
30-24-18-12-6 reps
Dumbbell thrusters (70/50 lb.)
10-8-6-4-2 reps
Lower Extremity
10-8-6-4-2 reps of:
Strict HSPU (M) | Kipping HSPU (W)
Push Press (155/115 lb.)
Neuromuscular
10-8-6-4-2 reps of:
Burpee Box Jump-Overs (16/12 in.)
Thrusters (115/85 lb.)