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.)

 

Workout Details

  1. Event 1

    FLOW

    Upper Extremity and Neuromuscular

    Athletes will be lined up behind the starting line. At the call of “3, 2, 1 … go,” athletes will begin the run by crossing the chip timer line. The athlete’s time begins when they cross the start line, not on the call of “go.”

    Athletes will continue to run the designated course for the prescribed number or laps. 

    Athletes will finish the event by entering North Park and running down the field across the finish line.

    Lower Extremity 

    Athletes will start on the SkiErg, hands off of the handles. At the call of “3, 2, 1 … go,” athletes may grab the SkiErg handles and begin.

    The event finishes at the completion of 6,000 meters. Athletes will not run 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 time of the last completed lap or distance on the SkiErg.

  2. FLOW

    At the call of "3, 2, 1 ... go," athletes will advance to the rope to perform the rope climb. After completing the rope climb, athletes will move to the equipment to complete the lifts. Athletes must face down the field to complete the lifts (toward the finish line).

    After completing the lifts, athletes will advance the dumbbell/barbell to the next designated area. This flow continues for the remaining rounds. After completing the final round of lifts, athletes will move over the bar or dumbbell and advance through 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

    At the start of the event, women’s bars will be loaded to 85 lb., and men’s bars will be loaded with 135 lb. Athletes start on the platform. At the call of "3, 2, 1 ... go," athletes will have 6 minutes to find a 1-rep-max lift. Athletes may make as many attempts as desired and the weight can be adjusted up or down. 

    Athletes must declare each weight to their judge before attempting the lift. Judges will be able to assist in changing weights, but athletes are ultimately responsible for loading the bar. 

    Any successful lift that was started before the time cap will count. The smallest available plate will be 1 lb.

    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 or toes-to-bar station to perform the designated number of repetitions. Once complete, athletes move to the dumbbells to perform the dumbbell squats. 

    After completing the dumbbell squats, athletes will begin behind the line to perform their walking task. Each section is 42 feet. Athletes will travel two sections for 84 feet total.

    After athletes cross the second line, they move to perform the dumbbell push presses/sandbag squats. After completing the required repetitions, athletes complete another two sections of their prescribed walking movement before advancing 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

    Upper-extremity athletes will have a chip timer, and will begin behind the start line. At the call of "3, 2, 1 ... go," athletes will run down the beach and into the water. Time starts when athletes cross the start line.

    Neuromuscular athletes will begin behind the start line. At the call of "3, 2, 1 ... go," athletes will move to the water and begin the swim.

    Lower-extremity athletes will begin in the water. The heat will begin after the other athletes have started.

    All athletes will swim while keeping the yellow buoys on their left-hand side. Athletes will continue until they reach the double green buoys where they will turn around and return to the beach.

    Upper-extremity athletes will egress the water and finish across the finish line with a chip timer.

    Lower-extremity and neuromuscular athletes will finish on the beach and their time and placement will be spotted by judges.

    SCORING

    100-point event

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

     

  6. FLOW

    At the call of "3, 2, 1 ... go," athletes will advance to the pull-up bar to perform their prescribed movement. After completing the reps, athletes move to the ski erg to complete the designated number of calories. Once complete, move to the rope and perform double-unders.

    After finishing the double-unders, athletes advance the rope to the designated area. This flow continues for the remainder of the workout. After completing the final round of double-unders, athletes move past 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.

  7. FLOW

    At the call of "3, 2, 1 ... go," athletes will perform their first movement. Upon completion of the first movement, athletes move to the floor to perform the lifts. After completing the lifts, athletes advance the equipment to the next designated area. 

    This flow continues for the remainder of the event.

    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.