Aug 03

Bike to Work

For time:

75 toes-to-bars
5-mile bike
75 chest-to-bar pull-ups
5-mile bike

Skill Speed Medley

3 rounds of races through pegboards, jump ropes, pistols, and handstand walks.

Quarterfinal Round:

3/2 pegboard ascents
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course

Semifinal Round:

2/1 strict pegboard ascents
50 unbroken double-unders 
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, pirouette start

Final Round:
1 strict pegboard ascent
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
Handstand walk course, low start

Elizabeth Elevated

21-15-9-9-9 reps for time of:
Squat cleans
Dips with parallel bar traverses

Women: 95-lb cleans
Men: 135-lb cleans

Aug 04

Shuttle to Overhead

From 0:00-2:00 (2 minutes)
Run 400 m
Max jerks

Rest 1 minute

From 3:00-6:00 (3 minutes)
Run 600 m
Max jerks

Rest 2 minutes

From 8:00-12:00 (4 minutes)
Run 800 m
Max jerks

Women: 200 lb
Men: 300 lb

Aug 05

The Capitol

For time:

20 Pig flips
3.5-mile run
200-m Jerry bag carry
200-m Husafell carry

Women: 350-lb Pig, (2) 70-lb Jerry bags, 150-lb Husafell
Men: 510-lb Pig, (2) 100-lb Jerry bags, 200-lb Husafell

Up and Over

3 rounds for time:

12 muscle-ups
25 jump-overs
30 GHD sit-ups

Then,
84-ft weighted lunge

Women: Jump 50-in log, 30-in box, 20-in Pig, lunge 125-lb axle bar
Men: Jump 50-in log, 42-in box, 20-in Pig, lunge 185-lb axle bar

Echo Press

For time:

30/25 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
20/15 Echo Bike calories
10 block HSPU
30/25 Echo Bike calories

Women: 2-in deficit
Men: 3.5-in deficit

Aug 06

Rinse 'N' Repeat

Every 2 minutes:

50-yard swim
8-cal Ski Erg*

*Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

Hat Trick

3 rounds for total time of:

Sprint
20 wall-ball shots
6 dumbbell snatches

Rest 4 minutes between rounds

Women:
14-lb ball to 11 ft
Snatch 70-lb DB

Men:
20-lb ball to 12 ft
Snatch 100-lb DB

Sandbag Ladder

1-rep-max sandbag-to-shoulder

Women: Bags from 160-250 lb
Men: Bags from 240-340 lb

Venue: Coliseum

Aug 07

The Alpaca

For time:

126-ft sled push, decreasing in load
2 legless rope climbs*
20 kettlebell clean and jerks
42-ft sled push with 2 KBs
2 legless rope climbs*
15 kettlebell clean and jerks
42-ft sled push with 4 KBs
2 legless rope climbs*
10 kettlebell clean and jerks
42-ft sled push with 6 KBs

Women: Six 24-kg kettlebells
Men: Six 32-kg kettlebells

*Rope climbs removed due to weather conditions.

Back Nine

For time:

54-ft yoke carry
2 front squats
3 deadlifts
2 front squats
54-ft yoke carry

Women: 485-lb yoke, 215-lb squat, 315-lb deadlift
Men: 665-lb yoke, 315-lb squat, 475-lb deadlift

Jackie Pro

For time:

1,000-m row
50 thrusters
30 bar muscle-ups

Women: 65 lb
Men: 95 lb

Workout Details

  1. Bike to Work

    For time:

    75 toes-to-bars
    5-mile bike
    75 chest-to-bar pull-ups
    5-mile bike

    Time cap: 50 minutes
    Venue: North Park

    For the bike portion of this event, athletes will leave the North Park and ride 5 laps of a 1-mile course.

    Presented by Trek

  2. 3 rounds of races through pegboards, jump-ropes, pistols and handstand walks.

    Quarterfinal Round:

    3/2 pegboard ascents
    75 unbroken single-unders
    10 unbroken single-leg squats, left
    10 unbroken single-leg squats, right
    Handstand walk course

    20 fastest athletes advance

    Semifinal Round:

    2/1 strict pegboard ascents
    50 unbroken double-unders 
    10 unbroken single-leg squats, left
    10 unbroken single-leg squats, right
    Handstand walk course, pirouette start

    5 fastest athletes advance

    Final Round:

    1 strict pegboard ascent
    25 double-under crossovers
    10 unbroken single-leg squats, left
    10 unbroken single-leg squats, right
    Handstand walk course, low start

    Time cap: 3-3-3 minutes
    Venue: Coliseum

    Athletes will race through the 4 stations, with the fastest times moving on to the next round. 

    Presented by Yeti

  3. 21-15-9-9-9 reps for time of:
    Squat cleans
    Dips with parallel bar traverses

    Women: 95-lb cleans
    Men: 135-lb cleans

    Time cap: 12 minutes (women), 10 minutes (men)
    Venue: Coliseum

    During each round the dips must be split into 3 unbroken sets, with each set beginning with a traverse of the parallel bars. Meaning, the first round will be a traverse then 7 dips, a second traverse then 7 dips, and a third traverse then 7 dips, for a total of 21 reps. The round of 15 will be broken into 3 sets of 5 dips, while the rounds of 9 will be broken into 3 sets of 3 dips.

    Presented by Wilde Chips

  4. From 0:00-2:00 (2 minutes)
    Run 400 m
    Max jerks

    Rest 1 minute

    From 3:00-6:00 (3 minutes)
    Run 600 m
    Max jerks

    Rest 2 minutes

    From 8:00-12:00 (4 minutes)
    Run 800 m
    Max jerks

    Women: 200 lb
    Men: 300 lb

    Time cap: 2, 3, 4 minutes
    Venue: North Park

    In each round, athletes will perform the run then complete as many jerks (shoulder-to-overheads) as possible in the time remaining. 

    This will be scored as two separate 100-point events. Shuttle to Overhead A will be the athlete’s total time to complete the 3 runs. Shuttle to Overhead B  will be the total number of jerks completed across the 3 rounds.

    Presented by O2

  5. For time:

    20 Pig flips
    3.5-mile run
    200-m Jerry bag carry
    200-m Husafell carry

    Women: 350-lb Pig, (2) 70-lb Jerry bags, 150-lb Husafell
    Men: 510-lb Pig, (2) 100-lb Jerry bags, 200-lb Husafell

    Time cap: None

    Venue: Begins in North Park and finishes at the Capitol building.

    Athletes will begin with Pig flips at the Alliant Energy Center and then will run across town to the Capitol. There, they will perform farmers carries with the Jerry bags and Husafell carries down State Street, finishing on the steps of the Wisconsin State Capitol building.

    Presented by QALO

  6. 3 rounds for time:

    12 muscle-ups
    25 jump-overs
    30 GHD sit-ups

    Then,
    84-ft weighted lunge

    Women: Jump 50-in log, 30-in box, 20-in Pig, lunge 125-lb axle bar
    Men: Jump 50-in log, 42-in box, 20-in Pig, lunge 185-lb axle bar

    Time cap: 18 minutes
    Venue: North Park

    Athletes will complete 3 rounds of the triplet, then lunge with the axel bar to the finish line. Each round, the box jump object and height will change.

    Presented by Bear KompleX

  7. For time:

    30/25 Echo Bike calories
    10 block HSPU
    20/15 Echo Bike calories
    10 block HSPU
    20/15 Echo Bike calories
    10 block HSPU
    30/25 Echo Bike calories

    Women: 2-in deficit
    Men: 3.5-in deficit

    Time cap: 10 minutes (men), 12 minutes (women)
    Venue: Coliseum

    In this handstand push-up athletes will start by walking up the wall and onto an elevated block. They must then lower their head off the block to their deficit height without touching their head to the floor, then press back out to the top of their handstand.

    Presented by Monster

  8. Every 2 minutes:

    50-yard swim
    8-cal Ski Erg*

    *Add 2 calories each round for 6 rounds, then complete as many calories as possible for rounds 7 and 8.

    Time cap: 2 minutes per round, 8 possible rounds
    Venue: UW Pool

    The 50-yard swim will be 25 yards down then 25 yards back. 

    The required calories completed on the Ski Erg will increase by 2 each round for up to 6 rounds. If at any point an athlete fails to complete the calories, they are done, and their score will be the total number of calories completed up to that point. Athletes who make it through the 18 calories in the 6th round will then complete 2 more rounds, this time accumulating as many calories as possible.

    Presented by Airrosti

  9. 3 rounds for total time of:

    Sprint
    20 wall-ball shots
    6 dumbbell snatches

    Rest 4 minutes between rounds

    Women:
    14-lb ball to 11 ft
    Snatch 70-lb DB

    Men:
    20-lb ball to 12 ft
    Snatch 100-lb DB

    Time cap: 2 minutes per round, then 4 minutes rest
    Venue: North Park

    The athlete’s score will be their combined time from each round. Athletes must alternate arms on the dumbbell snatches.

    This event will be performed in two overlapping heats, with the one heat working during the other heat’s rest period.

    Presented by RP Strength

  10. 1-rep-max sandbag-to-shoulder

    Women: Bags from 160-250 lb
    Men: Bags from 240-340 lb

    Venue: Coliseum

    Athletes will work their way through a series of progressively heavier sandbags, lifting the bag to their shoulder. Once they cannot lift the bag, they are out, and the other athletes will keep lifting. Athletes who fail on the same bag will complete a tiebreak race with 3 sandbag lifts.

    Presented by Guaranteed Rate

  11. For time:

    126-ft sled push, decreasing in load
    2 legless rope climbs*
    20 kettlebell clean and jerks
    42-ft sled push with 2 KBs
    2 legless rope climbs*
    15 kettlebell clean and jerks
    42-ft sled push with 4 KBs
    2 legless rope climbs*
    10 kettlebell clean and jerks
    42-ft sled push with 6 KBs

    Women: Six 24-kg kettlebells
    Men: Six 32-kg kettlebells

    *Rope climbs removed due to weather conditions.

    Time cap: 18 minutes
    Venue: North Park

    Athletes will start with a sled loaded with 6 kettlebells. They will progress down the field, unloading pairs of kettlebells as they go. Once to the other side, they will complete 2 rope climbs and then 20 kettlebell clean and jerks with the first pair. They will then load the kettlebells into the sled and push it down field to the second pair of kettlebells. After going back for 2 more rope climbs, they’ll do 15 clean and jerks, load the sled, and continue down field. After 2 more climbs and 10 clean and jerks with the third pair of kettlebells, they’ll push the fully loaded sled to the finish line.

    Presented by GOWOD

  12. For time:

    54-ft yoke carry
    2 front squats
    3 deadlifts
    2 front squats
    54-ft yoke carry

    Women: 485-lb yoke, 215-lb squat, 315-lb deadlift
    Men: 665-lb yoke, 315-lb squat, 475-lb deadlift

    Time cap: 4 minutes
    Venue: Coliseum

    Presented by Rogue

  13. For time:

    1,000-m row
    50 thrusters
    30 bar muscle-ups

    Women: 65 lb
    Men: 95 lb

    Time cap: 10 minutes (men), 11 minutes (women)
    Venue: Coliseum

    The 1,000-m row must be completed in under 3:40 for the women and under 3:15 for the men. 

    Presented by NOBULL