Elite / RX – Task 1

This workout will begin with athlete’s facing the worms. After the call of “3,2,1..GO” athlete’s will begin their first worm movement. Once completed, they will do their double under reps whether unbroken or split depending on their division. Athlete’s will then pick up their worm and lunge 25’ to the next station. Once the worm has made it to the second station, athlete’s will complete their second worm movement plus double under reps. Once complete they will then lunge 50’ to the next station. Once the worm has made it to the third station, athlete’s will complete their final worm movement plus double under reps and will finish with their 75’ worm lunge to the finish line. 

Worm Push Press: Each rep begins with the worm on the floor with both teammates on the same side, facing the same direction. Both teammates must lift the worm to the shoulder where the rep will begin. The rep will begin on the shoulders and finish with the worm resting on the opposite shoulder. The worm must be moved by both athletes  to the opposite shoulder at the SAME TIME and must be in contact with the shoulder simultaneously for the rep to count.

Worm Clean and Jerk: Each rep begins with the worm on the floor with both teammates on the same side, facing the same direction.. Both teammates must lift the worm to the shoulder in one smooth motion. The worm must be resting on the shoulder boh Athletes at the same time before the jerk portion begins. Each rep of the jerk begins with the worm on the shoulders and finishes with the worm resting on the opposite shoulder. The worm must be moved by both athletes to the opposite shoulder at the SAME TIME and must be in contact with the shoulder simultaneously for the rep to count. The worm then must go to the floor and be touching the floor simultaneously before starting the next rep. 

Worm Front Squat: Each rep begins with the worm on the floor with both teammates on the same side, facing the same direction. Both teammates must lift the worm to the shoulder where the rep will begin. The athletes must squat until the crease of the hip reaches below the knee at the same time. The rep is complete when both athletes stand and extend hips and knees at the same time with the worm maintained on the shoulder. 

Worm Lunge: Each rep begins with the worm on the floor with both teammates on the same side, facing the same direction. Both teammates must lift the worm to the shoulder where the rep will begin. Each lunge step begins with the worm in the appropriate shoulder position, the feet together, and the hips and legs extended. Both athletes must have their trailing knee make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athletes must alternate which foot leads for each rep. The rep is credited when the feet are together and the hips and legs are fully extended. Athletes must lunge in a straight path. Lunging in any other pattern is not allowed. Both athletes’ feet must cross the full distance for the rep to count. 

Drag Rope Double Unders: One athlete works at a time. The non-working athlete may NOT have the rope in their hands, and may not start their reps until the final rep is completed by their teammate and called out by their judge. The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. (Drag ropes will be provided). 

 

Elite / RX – Task 2

This workout will begin with the athlete facing towards the wall. After the call of “3,2,1..GO” athlete’s will begin 20 box jump overs split however they choose, but the reps must be split evenly. After completing the box jump overs, athlete’s will run to the wall to begin their 2 synchro wall walks. From the wall, athlete’s will then complete their appropriate distance of handstand walks. Once the handstand walks are complete, athlete’s will make their way back to the box and complete the next set. Athlete’s will continue to do this for 8 minutes with the increased reps. At 8 minutes, all athletes will take a mandatory 1 minute rest and begin their AMRAP at 9:00 minutes of either burpee clear the box jump overs or burpee box jump overs. If a team finishes the workout before 8 minutes, they rest until the 9 minute marl and begin their AMRAP movement. 

Box Jump Overs: For the box jump over, the athlete must have a two foot take off and landing. The athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please, whether jumping off the box or stepping down. The rep is counted when the athlete gets to the floor on the opposite of the box. Athlete’s may split the reps however they choose, but must split the work evenly. 

Synchro Wall Walk: Every rep begins and ends with the athletes lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both athlete’s hands must touch the tape line at the same time for the 10-inch mark before both athlete’s can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when both athletes return to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground together. Any part of the hand may make contact with the tape line.

Handstand walk: The handstand walk area will be divided into 5-ft. segments visibly marked on the floor. The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep.

Elite: If at any time the athlete comes down before the unbroken distance is met, they must go back to the start of the unbroken distance. Athlete’s split the distance evenly. 

RX: If at any time the athlete comes down from the hands, he or she must restart from the last 5 ft.increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-foot increment to earn credit for that distance.

Burpee Clear the Box Jump Overs: Starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box without their feet touching. A two-foot takeoff is always required. Athlete’s must jump completely over the box. When jumping over the box, the feet must go completely over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete has landed on the ground on the opposite side, where they may begin their next rep. Athlete’s may complete their max reps however they choose.

Burpee Box Jump Overs: Starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side. Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep. Athlete’s may complete their max reps however they choose.

 

Elite / RX – Task 3

This workout will begin with athlete’s facing the barbell. After the call of “3,2,1..GO” athlete’s will have 4 minutes to complete a set number of reps of a barbell movement and finishing with an AMRAP of a sandbag movement. During the barbell movement, athletes must complete the total reps, split however in either a set of 2 or 4 unbroken reps based on their division. Athlete’s will need to progress their sandbag 5 ft every 10 reps. Sandbags will not reset and athlete’s will continue to progress their sandbags with each new 4 minute AMRAP. There will be a 1 minute mandatory rest between each 4 minutes of work. 

Power Snatches: The barbell begins on the ground and must be lifted overhead in one motion. For the power snatch to count, the barbell will move from the ground to the overhead position with the knees, hips and shoulders extended in one line. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped the barbell must settle on the ground before the athlete begins the next repetition. There is no requirement to pass parallel. 

Elite: Reps must be done in unbroken sets of 4. If an athlete chooses to do 8 reps, but fails at rep 8, you will only be credited for 4 reps. 

RX: Reps must be done in unbroken sets of 2. If an athlete chooses to do 6 reps, but fails their 6th rep, you will only get credited for 4 complete reps. 

Sandbag To The Shoulder + Squat: Athletes must take the sandbag from the ground and move the sandbag to the top of their shoulder with hips and knees extended and locked. Once stable, the athletes must squat with only ONE HAND on the bag, until the crease of the hip reaches below the knee. The rep is complete when the athlete stands and extends hips and knees at the same time. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps but the bag must touch the ground at the start of each rep. Athlete’s may complete their max reps however they choose.

Power Clean & Jerks: During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. Once racked a split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted. The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.

Elite: Reps must be done in unbroken sets of 4. If an athlete chooses to do 8 reps, but fails at rep 8, you will only be credited for 4 reps. 

RX: Reps must be done in unbroken sets of 2. If an athlete chooses to do 6 reps, but fails their 6th rep, you will only get credited for 4 complete reps. 

Sandbag Clean: Athletes must take the sandbag from the ground and move the sandbag to the top of their shoulder. The rep is credited when the sandbag sits atop the shoulder with hips and knees extended and locked. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must clearly touch the ground at the start of each rep. The bag must go above the shoulder, not around. Athlete’s may complete their max reps however they choose.

Thrusters: Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor. Tc The rep must be completed in one fluid motion from the bottom of the squat. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. 

Elite: Reps must be done in unbroken sets of 4. If an athlete chooses to do 8 reps, but fails at rep 8, you will only be credited for 4 reps. 

RX: Reps must be done in unbroken sets of 2. If an athlete chooses to do 6 reps, but fails their 6th rep, you will only get credited for 4 complete reps. 

Sandbag Over The Shoulder: Athletes must take the sandbag from the ground and move it from the ground and clearly pass over the top of the athlete’s shoulder. Athlete’s may complete their max reps however they choose.

 

Fitness Pro / Open – Task 1 

The sandbag will begin on the ground. One athlete will work at a time. Athlete A will go first and complete zone 1 reps of 18,15,12. Once Athlete A completes their set of reps,  athlete B will then complete their reps of 18,15,12. Athlete’s will then go into zone 2 reps until all the work is complete. Once task 1 is complete, athletes will immediately go into task 2. Athletes will have a total of 20 minutes to complete both task 1 and task 2. Your split time between task 1 and task 2 will be recorded. If you go over 10 minutes on either task, you will receive a MAX on your time for that task.

Fitness Pro: Reps must be split evenly

Fitness Open: Reps can be split however the team chooses

Sandbag Squats: Athletes must take the sandbag from the ground and move it from the ground to their backs however they choose. Once athletes get the bag into the position properly, they must squat until the crease of the hip reaches below the knee. The rep is complete when the athlete stands and extends hips and knees at the same time. 

Sandbag Clean and Press: The sandbag begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, or squat clean may be used, as long as the sandbag comes up to the front rack position on the shoulders. Once racked a push press, strict press, or push jerk may be used to lock the sandbag out overhead. When pressing out the sandbag MUST BE behind your knuckles, not in front of your wrist. The rep is credited when the athlete’s hips, knees, and arms are fully extended; and the sandbag is directly over, or slightly behind, the middle of their body.

Push Ups: Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor.

Fitness Open: We encourage all athletes to try and do as many push ups without dropping to their knees for as long as possible. 

 

Fitness Pro / Open – Task 2 

Task 2 will begin immediately following Task 1. When entering into task 2, teams will go to the closest open lane available. This will be completed in a relay format. Partner A will begin 50 unbroken reps of jump ropes without tripping. Once complete, Partner A will have to jump over the wall and begin their shuttle run on the sand + burpee at the 50 ft turnpoint and Partner B will then begin their 50 reps. If an athlete trips on their unbroken set there will be a penalty of 100 ft shuttle for the athlete that trips. While the penalty is being completed, your partner will be at a halt and cannot continue until the penalty shuttle is complete. 

Jump Rope: The rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. (Athlete’s may bring their own rope, but ropes will also be provided)

Burpee Broad Jump: This movement starts with both athletes facing the finish line with their chest and thighs to the ground and finishes with both athlete’s jumping up and progressing forward. These are progressive (50yd) and not in place (back-and-forth) which changes the strategy of the broad jump. You want to cover as much ground as you can with your partner to reduce the number of burpees but know that jumping farther requires more force and can drain the tank quicker. The reps are complete when both partners cross the finish line. 

 

Fitness Pro / Open – Task 3 (This task will be done on the sand)

Task 3 will begin after a 20 minute mandatory rest between task 1 and task 2.  Athlete’s will complete a 600M on the ski erg – this can be split however the team decides. Once complete, both athlete’s will move to the sandbag where athlete’s will start to chip away at the 20 reps of alternating sandbag lunge and press. Once the 20 reps are complete, athlete A will take two sandbags and do their 90 ft. Fibonacci farmers walk out while their partner follows (30 FT CARRY + 5 DEADLIFTS 30 FT CARRY + 10 DEADLIFTS 30 FT CARRY + 15 DEADLIFTS). This farmer walk does not need to be unbroken. Once the 90 ft has been reached, Athlete B will take the sandbags and Fibonacci farmers walk them back 90 ft to the original point. Athlete’s will then continue to chip away at the 20 reps of alternating sandbag lunge and race to finish their final 600 meters. 

Athlete’s will immediately move into task 4 once complete. Athletes will have a total of 20 minutes to complete both task 3 and task 4. Your split time between task 3 and task 4 will be recorded. If you go over 10 minutes on either task, you will receive a MAX on your time for that task.

Fitness Pro: Reps must be split evenly

Fitness Open: Reps can be split however the team chooses

Sandbag Lunge and Press: The sandbag begins on the ground and must be lifted from the ground to the shoulders in one motion. A muscle clean, power clean, or squat clean may be used, as long as the sandbag comes up to the rack position on the shoulders. Each lunge begins with the sandbag racked on the shoulders, feet together, and hips and legs extended. The athlete will step back (not forward) into a lunge with the trailing knee making contact with the ground at the bottom of each lunge before returning to full hip and leg extension. Once the lunge is complete, athletes will do a push press, strict press, or push jerk to get the sandbag overhead then bringing the bag back to the front rack position to complete the rep. When pressing out, the sandbag MUST BE behind your knuckles, not in front of your wrist. (VIDEO BELOW)

Fibonacci Farmers Walk: The walk will begin when the athlete A starting the carry is in the middle of both sandbags. The athlete will pick up both sandbags (1 on each hand) and carry both sandbags 30 ft. Once the distance is met, the same athlete will do 5 deadlifts. For the deadlifts, both sandbags need to be held (1 on each hand), hinging at the waist and lowering the bags, both center bottom of the bags need to touch the floor before lifting them back up to complete the rep. (VIDEO BELOW)

 

Fitness Pro / Open – Task 4 (This task will be done on the sand)

Task 4 will begin immediately after Task 3. When entering into task 4, teams will go to the closest open lane available. Athlete’s will enter their lane and begin with a 100 ft partner shuttle run. Once complete, they will chip away at 20 squat + box step over. Once the reps are complete, they will complete the 30 calories on the bike erg back to a 100 ft partner shuttle run. Athlete’s will then continue to chip away at 30 squat + box step overs into 40 calories on the bike erg. Teams will then complete their final 100 ft partner shuttle, into 40 squat + box step overs, and finally a race to finish 50 calories on the bike erg. This workout is not meant to be finished, but it is meant to have you push. All leftover reps will be a penalty added to your total score. 1 leftover rep = 1 second added. 

Fitness Pro: Reps must be split evenly

Fitness Open: Reps can be split however the team chooses

Squat + box step over: The working athlete will stand next to the box and perform an air squat making sure the crease of the hip reaches below the knee breaking parallel before standing. When stepping up and over the box, both feet must make contact with the box. There is no requirement to stand tall while on top of the box. The rep is counted when the athlete’s both feet touch the ground on the other side of the box. (VIDEO BELOW)