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Previous Workouts

Previous Workouts

2018 Workouts

Males & Females 16+:

Qualifiers

Qualifier 1:

8 mins AMRAP

 24 Wall balls

12 box jumps

6 Deadlifts

Medball: 20/14lbs Bar: 100/70kg

Video Motion Standards Watch Now

Qualifier 2:

12 mins timecap

For time:

A: 200 DUs

30 TTB

30 Barbell front rack lunges

30 Bar facing burpees

B: In remaining time find 1RM of the following complex:

1 Squat Clean + 1 Hang squat clean + 1 Split jerk

Video Motion Standards Watch Now

Qualifier 3:

20 mins timecap:

10 rounds of:

15/10 cal. row

10 CTB/pull-ups

5 OHS (60/40kg)

In remaining time, AMRAP of:

15/10 cal. row

10 OHS (45/35kg)

5 Bar MU

 

Video Motion Standards Watch Now

Scaled Individuals:

Qualifiers

Qualifier 1:

8 mins AMRAP

 24 Wall balls

12 box jumps

6 Deadlifts

Medball: 20/14lbs Bar: 70/45kg

 

Video Motion Standards Watch Now

 

Qualifier 2:

12 mins timecap

For time:

A: 200 Single Unders

30 Knees to elbows

30 Barbell front rack lunges

30 Bar facing burpees

B: In remaining time find 1RM of:

Power Clean

Video Motion Standards Watch Now

 

 

Qualifier 3:

20 mins AMRAP:

15/10 cal. row

10 pull-ups/jumping pull-ups for females

5 OHS (30/20kg)

Video Motion Standards Watch Now

2017 Workouts

Elite Individuals (Open & Masters)

Qualifiers:

Workouts 1A & 1B

WORKOUT 1A:

7 minutes row for distance

Rest 1 minute

WORKOUT 1B:

 5 minutes to find 1 Rep Max Power Clean

 

Workout 2:

For Time:

50 Double unders

21 deadlifts

75 Double unders

15 front squats

100 Double unders

9 snatches

 

Weights:

Deadlift: 100/70kg

Front Squat: 70/45kg

Snatches: 50/30kg

 

Workout 3:

In 12 minutes:

50 Wall balls cash-in Then AMRAP: 20lbs/14lbs

8 burpee box jump overs 6 chest to bar pull ups

4 pistols

Every 3 rounds complete 3 bar muscle ups 

 

Finals

Event 1:

 The Pool

5 RFT

50 m swim

20 pull-ups

10 pistols

20 TTB

 

Event 2:

 Handstand Walk

24 m handstand walk in the sand

 

Event 3:

SKLZ Shuttle Runs (1 min after event 2)

The 150m suicide sprints

3-6-9-12-15-12-9-6-3

 

Event 4:

Yoke-burpees (1 min after event 3)

12m yoke carry – 4 burpees over the yoke

24m yoke carry – 8 burpees over the yoke

36m yoke carry – 12 burpees over the yoke

 

Event 5:

 Squat Mania

For time:

15 backsquat – 12 BMU

50 DUs

18 Front Squats – 9 BMU

50 DUs

21 OHS – 6 BMU

 

Event 6:

 The Run

20 mins timecap

2 Miles Run

 

Event 7:

 The Olympic Lifter

1 RM Snatch

1RM C&J

 

Event 8:

HSPU-DL

3RFT:

10 Strict HSPU

10 Farmer’s Deadlifts

 

Semi Final:

 KB TD

5RFT

12 dbl KBS

9 dbl KB Clean

6 db KB STOH

 

Final:

(A & B)

A: 9 Ring MU – 9 Thrusters

6 Ring MU – 6 Thrusters

3 Ring MU – 3 Thrusters

 

B: 21-15-9

21 Airbike -21 Sandbag over shoulder

3 Rope Climbs

15 Airbike -15 Sandbag over shoulder

2 Rope Climbs

9 Airbike -9 Sandbag over shoulder

1 Rope Climbs

Intermediate Males Teams

Finals

Workout 1:

SKLZ Suicide Relay

Time Cap: 3 min

150 Suicide Sprints Relay

3-6-9-12-15-12-9-6-3 Meters

Each member of the team must finish one round of 150 suicide sprints(3-6-9-12-15-12-9-6-3 Meters), once he/she is done, they must tap their partner to start the following round.

 

Workout 2:

The KB – Litter

Time Cap: 28 min

Each team member must perform a specific no. of rounds with the KB before the whole team can do 1 round of team litter

Athlete 1: 1 Round of KBs 

The Whole Team: 300 meters Team Litter

Athlete 2: 2 Rounds of KBs 

The Whole Team: 300 meters Team Litter

Athlete 3: 3 Rounds of KBs 

1 Round KB  is:

10 KB Swings

10 KB Overhead Lunges (L+R)

10 KB Snatches (L+R)

10 KB Goblet Squats

KB Weight: 20kg

 

Workout 3:

The Team Run

Time Cap: 25 min

2 Miles Team Run 

 

Workout 4:

The 1RPM

Time Cap: 10 min

Each team will have a total of 10 min to accumulate the 1RPM Power Clean of each team member

 

Workout 5:

The Pool

Time Cap: 25 min

For Time:

Athlete 1: 100m Swim – 6 Rounds Cindy

Athlete 2: 150m Swim – 4 Rounds Cindy

Athlete 3: 200 Swim –  2 Rounds Cindy 

Cindy: 5 Pull Ups – 10 HR Push Ups – 15 Air Squats

Intermediate Males 40+

Finals

Workout 1:

The Run

Time Cap: 25 min

2 Miles Run 

 

Workout 2:

SKLZ Suicide Runs

Time Cap: 2 min

72 Suicide Sprints 

9-12-15 Meters

 

Workout 3:

Name: The KB

Time Cap: 10 min

3 Rounds For Time:

10 KB Swings

10 KB Overhead Lunges (L+R)

10 KB Snatches (L+R)

10 KB Goblet Squats

KB Weight: 16kg

 

Workout 4:

The 1RPM

Time Cap: 4 min

1RPM Deadlift

 

Workout 5:

The Duo

Time Cap: 25 min

For Time:

200m Swim

2000m Row

Scaled Individuals (Males & females, boys & girls)

Finals

Workout 1:

The 260

Time Cap: 10 min

3 RFT

Cash in: 50 Single-Unders

40 Jumping Squats

20 Burpees to Box Jump Over

10 HR Push-Ups

 

Workout 2:

The Run

Time Cap: 25 min

2 Miles Run 

 

Workout 3:

SKLZ Suicide Runs

Time Cap: 1 min

150 Suicide Sprints 

3-6-9-12-15-12-9-6-3 Meters

 

Workout 4:

The KB

Time Cap: 8 min

5 Rounds For Time:

10 KB Swings

10 KB Overhead Lunges (L+R)

10 KB Snatches (L+R)

10 KB Goblet Squats

Males/Females KB Weight: 16kg / 12kg

Teenage KB Weight: 12kg / 8kg

Scaled Mixed Teams

Finals

Workout 1:

SKLZ Suicide Relay

Time Cap: 3 min

150 Suicide Sprints Relay

3-6-9-12-15-12-9-6-3 Meters

Each member of the team must finish one round of 150 suicide sprints(3-6-9-12-15-12-9-6-3 Meters), once he/she is done, they must tap their partner to start the following round.

 

Workout 2:

The KB – Litter

Time Cap: 25 min

Each team member must perform a specific no. of rounds with the KB before the whole team can do 1 round of team litter

Athlete 1: 1 Round of KBs 

The Whole Team: 225 meters Team Litter

Athlete 2: 2 Rounds of KBs 

The Whole Team: 225 meters Team Litter

Athlete 3: 3 Rounds of KBs 

1 Round KB  is:

10 KB Swings

10 KB Overhead Lunges (L+R)

10 KB Snatches (L+R)

10 KB Goblet Squats

KB Weight: 16kg / 12kg

 

Workout 3:

The Team Chipper17

Time Cap: 25 min

The workout has 5 motions, each member must perform at least 1 rep in each motion, for the cash in/out each athlete must perform 30 reps in each

Cash in: 100 Single Unders

50  Jumping Squats

50 weighted Sit-Ups (20 Lbs/14 Lbs)

50 HR Push-Ups

50 Burpees 

50 Box Jump Overs

Cash Out: 100 Single Unders

 

Workout 4:

The Team Run

Time Cap: 25 min

2 Miles Team Run 

2016 Workouts

Elite Individuals (Open & Masters)

Qualifiers:

Qualifier 1:

Over 120

12 mins timecap

30-20-10

Hang Power Cleans (Males 135lbs/ Females 85lbs/Masters 115lbs)

Burpees facing the bar

Max reps of Wallballs for remaining time (20/14lbs)

 

Video Motion Standards Watch Now

Qualifier 2:

Full Throttle

8 mins AMRAP

7 CTB/Pull-ups

9 Box jump overs

30 DUs

Video Motion Standards Watch Now

Qualifier 3:

Gripped

10 mins timecap

5 RFT

10 Deadlifts

15 TTB

20 KBS (24/16/20KG)

 

Video Motion Standards Watch Now

Qualifier 4:

Grace

6 mins timecap

30 C&Js for time

 

Video Motion Standards Watch Now

Finals:

Event 1:

Bear Complex

6 mins timecap

1RM Bear Complex

(1 power clean+ 1 front squat + 1 push press + 1 back squat + 1 push press)

 

Event 2:

Shuttle Runs

3 mins timecap

20-40-60-80m shuttle runs

 

Event 3:

Back to Basics (1 min after event 2)

6 mins timecap

80m yoke carry

80m farmer’s walk

80m sled push

 

Event 4:

Upside Down

2 mins timecap

40m handstand walk

 

Event 5:

The Run

30 mins timecap

Around 4.5km Run

Cash Out: 100 DUs

Event 6: Complex

8 mins timecap

8 Deadlift

7 Cleans

6 Snatches

8 Pull-ups

7 CTB

6 BMU/Ring dips

6 Deadlift

5 Cleans

4 Snatches

6 Pull-ups

5 CTB

4 BMU/Ring dips

4 Deadlift

3 Cleans

2 Snatches

4 Pull-ups

3 CTB

2 BMU/Ring dips

 

Event 7: The 6km Trio

25 mins timecap

400m Swim

2600m Assault Airbike

3000m Row

Semi Final: Snatch Ladder

75-80-85-90-95-100

35-40-45-50-55-60

 

Final (A & B):

A: 6 mins AMRAP (all with 10/5lbs weighted vest)

2 Pistols

4 burpees to box jumps

2 rope climbs

4-6-4/6-8-6 and so on

 

B: 16 Cal airbike – 8 MU – 30 Thrusters

14 Cal airbike – 6 MU – 20 Thrusters

12 Cal airbike – 4 MU – 10 Thrusters

50/30/40kg

Elite Mixed Team

Finals

Event 1:

Bear Complex

12 mins timecap

1RM Bear Complex

Score is cumulative weight of all 3 members

(1 power clean+ 1 front squat + 1 push press + 1 back squat + 1 push press)

 

Event 2:

Shuttle Runs

8 mins timecap

Each team member performs: 20-40-60-80m shuttle runs

 

Event 3:

Back to Basics (2 min after event 2)

8 mins timecap

Athlete 1: 80m yoke carry

Athlete 2: 80m farmer’s walk

Athlete 3: 80m sled push

One of the team members will cash out with a 40m handstand walk

 

Event 4:

The Run

30 mins timecap

4.5km Run

Cash Out: 150 DUs

Event 5:

Complex

25 mins timecap

Athlete 1: 21-15-9  Deadlifts (100/70kg)  Pull Ups

Athlete 2: 15-12-9  Cleans (80/55kg) CTB

Athlete 3: 12-9-6 Snatch (60/40kg) BMU/Ring dips

 

Event 6:

The 8km Trio

35 mins timecap

Athlete 1: 500m Swim

Athlete 2: 3500m Assault Airbike

Athlete 3: 4K Row

 

Semi Final:

Snatch Ladder

75-80-85-90-95-100

35-40-45-50-55-60

Score is cumulative from all team members.

Final:

For time: (18 min timecap)

90 AB Cals

60 OHS

9 Rope Climbs

60 AB Cals

30 OHS

6 Rope Climbs

30 AB Cals

15 OHS

3 Rope Climbs

Scaled Individuals (Open, Masters females 35+, Masters males 45+, teens)

Finals

Events 1,2 & 3

Event 1:

2 Rounds For Time (5 min cap):

10 Wall balls

20 Burpees

30 Single unders

20m Overhead walking Lunges

1 min transition

 

Event 2:

3 Rounds for time (5 minute time cap)

10 Kettlebell Swings

10 Box Jumps

10 Goblet Squats

10 rounds of 10m Shuttle Runs

10 min transition

 

Event 3:

The run

2.4km run for time

 

Medicine ball Weights:

Open division (16+ ) (males/females) :20/14lbs

Teens division (Boys/girls): 14/10lbs

Masters (45 + males/ 35 + females): 14 lbs

 

Kettlebell:                                                   

16+ Open: 20/12kg                                     

Teens (Boys/girls): 12/8kg

Master Females 35+ : 12kg                            

Master Males 45+ : 16 Kg                            

 

 

Semi Final: (Open division only)

Cindy:

8 minute AMRAP

5 Pull ups/ 5 jumping pull ups

10 hand release push ups

15 air squats

 

Final:

For time (8 min cap):

30 Assault Air Bike Calories

30 Sandbag Thrusters

30 Slam Ball Cleans

30 Weighted Box Step Ups

 

Sandbag:

Open: 30/20lbs

Teens: 30lbs

Male/ female masters: 10lbs

Slam ball:

Open: 50/30 lbs

Teens: 30lbs

Male/ female masters: 20lbs

Scaled Mixed Team

Finals

Events 1, 2 & 3

Event 1:

For time as a relay:

20 air squats

2-4-6-8-10-12m shuttle runs

1 min transition

 

Event 2:

 For time (10 min cap)

200 single unders

20 Wall-balls (20/14lbs)

10 synchronized burpees

20 overhead lunges

10 synchronized burpees

30 goblet squats (20/12kg)

10 synchronized burpees

40 box jump overs

200 single unders

10 min transition

 

Event 3:

 The run

2.4km run for time

 

Semi Final:

Cindy:

10 min AMRAP: (1 round/athlete)

5 pullups/jumping pullups

10 pushups

15 air squats

 

Final:

For time (14 min cap):

Station 1:

Athlete 1: 15 assault bike calories

Athletes 2 and 3: Dead hang of pull up bar

Station 2:

Athlete 1: 15 ball cleans with slam ball 50/30lbs

Athletes 2 and 3: Squat hold with medball 20/14lbs

Station 3:

Athlete 1: 15 weighted box step ups

Athletes 2 and 3: Overhead hold with medicine balls

2015 Workouts

Individuals

Primary Qualifiers:

Station 1

Timecap: 2 mins

AMRAP

10 Handrelease push-ups

10 Box jumps

 

Station 2

Timecap: 2 mins

AMRAP

10 burpees

10 air squats

30 sec rest till station 3

 

Station 3

50 m Shuttle Runs (2*25m)

30 sec rest till station 4

 

Station 4

Timecap: 1 mins

AMRAP

Tire Flips

30 sec rest till station 5

 

Station 5

Timecap: 3 mins

AMRAP

25m overhead walking lunges

275 m run carrying ball (20/14lbs)

 

Main Qualifiers:

Challenge 1:

Timecap: 8 mins

AMRAP

2 TTB

4 Pistols

2 Pull-ups

4 Box jump overs

2 Plyo pushups

*4-6-4-6-4/6-8-6-8-6 continue this pattern till time cap)

 

Challenge 2:

Time cap: 10 mins

AMRAP

1 Up & Back shuttle runs

5 Power Cleans

2 Up & Back shuttle runs

5 Power Cleans

3 Up & Back shuttle runs

5 Power Cleans

* Continue with this pattern till time cap

 

Challenge 3:

Time cap: 6 mins

1RM Clean Complex

1 Squat Clean + 1 Hang Squat Clean + 1 Front squat

*Max of 3 attempts

 

Finals

Challenge 1:

Time cap: 4 mins

1 RM Cluster

*Unlimited number of attempts

1 MINUTE TRANSITION to challenge 2

 

Challenge 2:

Sprint 30 m

3 MINUTE TRANSITION to challenge 3

 

Challenge 3:

2 Miles Run

 

Challenge 4:

Divided into A & B with 2 min transition in between

Workout A: 5 min AMRAP

5-10-15-10-5-10-15-10-5 (continue same pattern til minute 5)

Chest to bar (male)/ Pull ups (female)

Weighted box jumps (25/15kg)

Workout B: 3 mins timecap

AMRAP C&J

barbell: 135/85lbs

Challenge 5:

10 mins timecap

21 overhead squats-21 burpees facing barbell

15 overhead squats-15 burpees facing barbell

9 overhead squats-9 burpees facing barbell

Bar: 135/75lbs

Semi Final: A, B & C with 1 min rest in between

3 min max weight backsquat

1 min rest

2 min AMRAP Double unders

1 min rest

3 min AMRAP deadlift (255/165lbs)

Final:

10 mins timecap

3 legless rope climb/rope climbs for females

20m farmer’s walk (180lbs+ carrier/100lbs + carrier)

10 burpees to bar muscle up/chest to bar for females

20m farmer’s walk

50 Wall Balls

20m farmer’s walk

20m Handstand walk

2014 Workouts

Individuals

Qualifiers:

Challenge 1:

Timecap: 5 mins

5 Burpees

10 Box Jumps

15 Sit-ups

 

Challenge 2:

Timecap: 5 mins

40 Hand release push-ups – 40 Air Squats

30 Hand release push-ups – 30 Air Squats

20 Hand release push-ups – 20 Air Squats

10 Hand release push-ups – 10 Air Squats

 

Challenge 3:

Timecap: 3 mins

Max # of Deadlifts

Males 70 KG/Females 40 KG/Masters 60 KG

 

Challenge 4:

Timecap: 15 mins

50 meters sprint

3 mins rest

100 meters sprints (2*50m shuttle runs)

3 mins rest

400 meters sprints (8*50m shuttle runs)

 

Finals:

Challenge 1:

Timecap: 6 mins

400m sprints (shuttle runs)

Maximum unbroken front squats (Males 70 KG/Females 35 KG/Masters 50 KG)

 

Challenge 2:

Timecap: 10 mins

8 Clean & Jerks (Males 60 KG/Females 35 KG/Masters 50 KG)

20m Sled Pull (Males 60 KG/Females 35 KG/Masters 50 KG)

 

Challenge 3:

Obstacle Course

 

Challenge 4:

Timecap: 5 mins

Deadlift= 1 point

Power Clean= 2 points

Full Clean (power+front squat)= 3 points

Hand Clean (power or full)= 4 points

Clean & Jerk= 5 points

Power Snatch= 6 Points

Full Snatch (power + overhead squats)= 7 points

Hang Snatch (power or full)= 8 points

80KG Total Bar weight

 

Mixed Team

Qualifiers:

Challenge 1:

Squats & Medball run

For time

500 Air Squats

4 KM medball run (20/12 lb)

 

Challenge 2:

Thrusters & Burpees

Timecap: 15 mins

12 Thrusters- 12 Barbell facing burpees (40/20KG)

8 Thrusters- 8 Barbell facing burpees (40/20KG)

4 Thrusters- 4 Barbell facing burpees (40/20KG)

 

Challenge 3:

Medball Sprints

Timecap: 8 mins

Run 400m, 200m, 00 carrying medball (20/12lb)

(M1 & F1 run the 400m, then m2 & f2 run 400m then repeat for the 200m & 100m)

 

Challenge 4:

The 10 Motions

Timecap: 15 min

10 C&Js

10x25m Shuttle sprints

10 Front squats

20 Hand release push-ups

10 C&Js

30 split Jumps

10 Front Squats

40 Box jump overs

10 C&Js

50 KBS

Finals:

Challenge 1:

Timecap: 12 min

8 C&Js (60/35KG)

20m Sled Pull (60/35KG)

 

Challenge 2:

Male 1: 20 burpees to tire flips & 20 box jumos

Male 2: Deadlift hold (80 kg)

Male 2: 20 burpees to tire flips & 20 box jumos

Male 1: Deadlift hold (80 kg)

Female 1: 20 burpees to tire flips & 20 box jumos

Female 2: Deadlift hold (50 kg)

Female 2: 20 burpees to tire flips & 20 box jumos

Female 1: Deadlift hold (50 kg)

 

Challenge 3:

Obstacle Course

 

Males Team

Qualifiers:

Challenge 1:

Squats & Medball run

For time

400 Air Squats

3 KM medball run (20lbs)

 

Challenge 2:

Front squats, Medball cleans & Burpees

Timecap: 12 mins

12 Front squats – 12 Medball cleans- 12 Barbell facing burpees (40/20KG)

8 Front squats – 8 Medball cleans – 8 Barbell facing burpees (40/20KG)

4 Front squats – 4 Medball cleans – 4 Barbell facing burpees (40/20KG)

Bar: 60 KG Medball: 20lbs

 

Challenge 3:

Medball Sprints

Timecap: 8 mins

Run 400m, 200m, 00 carrying medball (20lbs)

(M1 & M2 run the 400m, then m3 & m4 run 400m then repeat for the 200m & 100m)

 

Challenge 4:

The 8 Motions

Timecap: 15 min

10 C&Js

10 split Jumps

10 Hang Power Cleans

20 Hand release burpees

10 C&Js

30 Box jump overs

10 Hang Power Cleans

40 KBS

Finals:

Challenge 1:

Timecap: 10 min

8 C&Js (60)

20m Sled Pull (60)

 

Challenge 2:

Male 1: 20 burpees to tire flips & 20 box jumps

Male 2 & 3: Deadlift hold (120 kg same bar)

Male 2: 20 burpees to tire flips & 20 box jumps

Male 3 & 1: Deadlift hold (120 kg same bar)

Male 3: 20 burpees to tire flips & 20 box jumps

Male 2 & 1: Deadlift hold (120 kg same bar)

 

Challenge 3:

Obstacle Course