INDIVIDUAL FLOW

For this event the athlete will work for 3 minutes, then rest for 1 minute, for 3 total rounds, before finishing with a final 4 minute round.

The first 2 movements of each interval are considered a buy-in, with the athlete completing as much distance of the flipsled flips with the remaining interval time. The ultimate goal being to complete the entirety of the flipsled distance for time.

This workout begins with the athlete on the start mat, jump rope in hand. At the sound of the beep, the athlete will advance to perform 75 heavy double unders followed by 25 medball GHD situps, and then, with the remaining time, complete as much distance he or she can flip on the flipsled towards a total of 180 foot distance.

At the end of the 3 minute window, the athlete will reset to their double under station and rest for the 1 minute transition.

At the 4:00 mark, the athlete will then repeat the buy-in work. Once complete, they will begin where they left off and complete as much distance as he or she can advance on the flipsled until the end of the 3:00 window, resetting at the jump rope for 1:00 rest.

They will continue in this manner at the 8:00 mark, for another 3 minute round and 1:00 rest. At the 12:00 mark, they will work for one final 4 minute round.

If at any point following the interval buy-in, the athlete completes the full flipsled flips, the athlete will sprint to the finish line buzzer to complete the workout.

The athlete’s score is the total time it takes to complete the event. If capped, the athlete’s score is the total distance the sled was moved.

– – –

TEAM FLOW

For this event the athletes will work in a specified waterfall style order for 5 minutes, then rest for 1 minute, for 3 total rounds.

The first 2 movements of each interval are considered a buy-in, with the athletes completing as much distance of the flipsled flips with the remaining interval time. The ultimate goal being to complete the entirety of the flipsled distance for time.

This workout begins with all Athletes on the start mat. At the sound of the beep, Athlete 1 will advance to the double-under station with jump rope in hand. A2 & A3 will remain on the start mat. At the sound of the beep, Athlete 1 will perform 100 heavy double unders. Once complete, A1 will advance to the GHD to perform 30 GHD situps, releasing Athlete 2 from the start mat to advance to the jump rope and perform their 100 double-unders. Once A1 has completed their GHD situps, they will then advance to the flipsled to begin advancing the sled. This will release A2 to advance to the GHD to perform 30 GHD situps, which will then release Athlete 3 from the start mat to advance to the jump rope and perform 100 double-unders. Once A2 has completed their buy-in work, they may advance to the flipsled to join A1. A3 will also join once their buy-in work is complete, where all athletes are then working, one at a time, to complete as much distance with the remaining 5:00 window towards a total of 300 foot distance. Non-working athletes must remain behind working athletes.

At the end of the 5 minute window, A3 & A1 will reset to the start mat, with A2 staged at the jump rope to rest for the 1 minute transition.

At the 6:00 mark, the athletes will then repeat the buy-in work in the same waterfall fashion, however they must change the order to A2 – A3 – A1. As with the previous round, once each buy-in section is complete, they will begin where they left off and complete as much distance as they can advance on the flipsled until the end of the second 5:00 window, resetting at the start mat and jump rope for 1:00 rest.

At the end of the second 5 minute window, A1 & A2 will reset to the start mat, with A3 staged at the jump rope to rest for the 1 minute transition.

At the 12:00 mark, the athletes will then repeat the buy-in work in the same waterfall fashion, however they must change the order to A3 – A1 – A2. Once each buy-in section is complete, they will begin where they left off and complete as much distance as they can advance on the flipsled until the end of the final 5:00 window.

If at any point following the interval buy-in, the athletes complete the full flipsled distance, the team will sprint to the finish line buzzer to complete the workout.

The team score is the total time it takes to complete the event.

INDIVIDUAL FLOW

This workout is for time, with the athlete completing 21 thrusters, chest-to-bar pull-ups and 21 calories on the bike. Once complete, they will perform 15 and 9 sets of the same and sprint to the finish.

This workout begins with the athlete on their start mat. At the sound of the beep, they will sprint to their barbell to perform 21 thrusters. At the completion of 21 thrusters, they will move to the rig to do 21 chest to bar pullups, then to the Echo bike for 21 calories. After 21 calories are completed, they will return to the barbell and continue in this manner for their round of 15 thrusters, chest to bar pullups and calorie bike then 9 thrusters, chest to bar pullups and bike calories. At the completion of their final bike segment, the athlete will then sprint to the finish line and hit the buzzer.

Score is the total time to complete the workout.

– – –

TEAM FLOW

This workout is for time, with all 3 athletes completing 30 worm thrusters, 30 synchro chest-to-bar pull-ups, and 30 calories each on the bike. Once complete, they will perform 20 and 10 sets of the same and sprint to the finish.

This workout begins with all athletes on the start mat. At the sound of the beep, the team will sprint to the worm where they will perform 30 worm thrusters. Upon completion of the 30 thrusters, the team will advance the worm to the next section and move to the rig, where they will perform 30 synchro chest-to-bar pull-ups. Once the chest-to-bar pull-ups are complete, the athletes will advance to the bikes to complete 30 calories each. All teammates must remain in contact with their bikes until all athletes have completed calories for each round.

The team will continue in this fashion for the round of 20 and 10. In the final round, the team must again remain in contact with their bike until all teammates complete 10 calories, where they will then sprint to the finish and hit the buzzer.

Score is total time to complete the workout.

INDIVIDUAL FLOW

This workout is for time. Athletes will complete 3 hang cleans, 3 front squats and 3 shoulder to overhead, advancing to complete 2 reps of each movement, then 1 rep of each before sprinting to the finish.

This workout begins with the athlete in their lane under the rig. At the sound of the beep, they will advance to the first barbell and begin their round of 3 hang cleans, 3 front squats and 3 shoulder to overheads. At the completion of the 3rd shoulder to overhead, they will go over their barbell to the next loaded bar and complete 2 hang cleans, 2 front squats, and 2 shoulder to overheads. The athlete will then go over their barbell to the final loaded bar and perform 1 hang clean, 1 front squat and 1 shoulder to overhead, then go over their bar and sprint to the finish line to hit the buzzer.

Score is the total time to complete the workout.

– – –

TEAM FLOW

This workout is for time. Athletes will work together to complete 9 hang cleans, 9 front squats and 9 shoulder to overhead, advancing to complete 6 reps of each movement, then 3 reps of each before sprinting to the finish.

This workout begins with all 3 athletes in their lane under the rig. At the sound of the beep, the team will advance to the first barbell and begin their round of 9 hang cleans, 9 front squats and 9 shoulder to overhead. At the completion of the 9th shoulder to overhead, they will go over their barbell to the next loaded bar and complete 6 hang cleans, 6 front squats, and 6 shoulder to overheads. The team will then go over their barbell to the final loaded bar and perform 3 hang cleans, 3 front squats and 3 shoulder to overheads, then go over their bar and sprint to the finish line to hit the buzzer. The athletes may split the work however they wish, however the resting athletes must remain behind the working athlete. Any time the athletes switch out, the barbell must be taken from the floor.

Score is the total time to complete the workout.

INDIVIDUAL FLOW

This chipper-style workout is for time, with the athlete making their way through the box jump over and KB step-over stations to their rope climbs, where they will then work their way back through the floor. The athlete will perform burpee box jump overs and KB deadlifts on the return round, sprinting to the finish once the workout is complete.

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will advance to the box where they will perform 48 box jump overs (Beginner and Masters 60-64, 65+ divisions are allowed any style of jump or step-over).

Once the box jump overs are complete, the athlete will pick up their kettlebells and perform 24 double KB front rack step-overs on the box.

Once the step-overs are complete, the athlete will advance to the rope where they will perform their prescribed amount of rope climbs (Beginner division will perform a lay to standing movement on the rope)

Once the rope climb work is complete, the athlete will make their way back to the box, where they will perform 24 burpee box jump overs, then advance to the kettlebells where they will finish the workout with 48 kettlebell deadlifts. Once the KB deadlifts are complete, the athlete will set the kettlebells down and sprint to the finish.

Score is total time to complete the workout.

– – –

TEAM FLOW

This chipper workout is performed relay-style. Athletes may split the work however they wish, however only one athlete may work at a time; non-working athletes must remain on the start mat. The athletes will make their way through the DBall cleans and burpee box jump over to their rope climbs, where they will then work their way back through the floor. The athletes will perform box jump overs and double KB hang to overhead on the return round, the final working athlete sprinting to the finish once the workout is complete. The new working athlete is not released until they are tagged at the start mat by the working athlete.

This workout begins with all athletes on the start mat. At the sound of the beep, one athlete is released to begin working through their prescribed amount DBall cleans, advancing the DBall every 10 reps. Once all DBall cleans are complete, the athlete will place the DBall to the right of the box, and begin their prescribed amount of burpee box jump overs. Once the burpee box jump overs are complete, the athlete will then advance to the rope to perform their prescribed amount of legless rope climbs and/or regular rope climbs.

Once the rope climbs are complete, the athlete will progress back through their lane, this time completing their prescribed amount of regular box jump overs. Once the box jump overs are complete, the athlete will then pick up the kettlebells to complete their prescribed amount of double KB hang to overhead, advancing the kettlebells every 10 reps, where the final working athlete will sprint to the finish to hit the button once all work is complete. *only the final working athlete may hit the button, not the resting athletes on the start mat*

The team’s score on this workout is total time.

INDIVIDUAL FLOW

This workout takes place across several independent fields of play, with the athlete originating on the Tina Hills Stage for their assigned Assault Row, running to the sidewalk on the south sidewalk adjacent to the water, entering and swimming around the assigned buoys, and climbing onto the water ramp installed in front of Bayside, onto an assigned Assault Runner for the prescribed distance, and then finishing across a chip-timing line.

This workout begins with all athletes strapped and seated into their Assault Rower, with hands off the handle. The rower will be pre-programmed to count down from the prescribed distance. At the start of the clock, the athlete will be permitted to grab the handle and begin the row. The athlete will row until the rower monitor reads that the prescribed meters are complete. The athlete may not remove their feet from the foot pegs until the required distance is complete.

Once finished, the athlete will unstrap, exit the rower, and run to the front edge of the Tina Hills stage. From there, they will follow the path, west, on foot, towards the water’s edge. It’s here, the athlete will enter the water either via the ladder or by jumping in. The athlete will then follow the assigned water path around the required buoy, to the water ramp in front of Bayside. The athlete may have no support from a lifeguard or other object to aid their flotation or swim.

Once the athlete arrives at the ramp, they will pull themselves out and walk up the ramp, where the athlete will be guided to their required Assault Runner. Keep in mind, the runners will be assigned in a way that the first athlete out of the water will get the best and closest positioned runner to the finish line, with the last receiving the furthest. 

The athlete will then perform the full distance of the run. The athlete may not put their hands on the handrails except for at the start of the run, and upon completion, or they will be required to come to a complete stop and be forced to restart the run.

Once complete with the prescribed distance, the athlete will exit the runner from the rear, and run around their runner towards the front of the stage where their chip timing device will be read and the workout will be complete.

This workout has a 30-minute time-cap for completion. If an athlete gets time-capped at any point before the Assault run, the athlete will receive a DNF. If an athlete gets time-capped while on the Assault Runner, the athlete will receive credit for the exact number of meters they completed when their runner comes to a stop.

– – –

TEAM FLOW

This workout takes place across several independent fields of play, with the athletes originating on the Tina Hills Stage for their assigned Assault Row. Each team will accumulate their prescribed distance on each rower, once complete they will run as a team to the sidewalk on the south sidewalk adjacent to the water, where all athletes must swim around the assigned buoys.  Once reaching Bayside, they will climb onto the water ramp and be directed to their assigned Assault Runners for the prescribed distance, and then finish as a team across a chip-timing line.

This workout begins with two athletes from each team strapped and seated into their Assault Rower, with hands off the handle. The rower will be pre-programmed to countdown from the prescribed distance. At the start of the clock, the athletes will be permitted to grab the handles and begin the row. The team will work to complete their prescribed distance on each rower, switching out in any order or frequency. There is no minimum work requirement for each team member on the rower. The finishing athletes may not remove their feet from the foot pegs until the required distance is complete. The athletes must stay together as a team with their pair of rowers until both distances are complete.

Once finished, the athletes exit the rower and run to the front edge of the Tina Hills stage. From there, they will follow the path, west, on foot, towards the water’s edge. It’s here, the athletes will enter the water either via the ladder or by jumping in. The athletes will then follow the assigned water path around the required buoy, to the water ramp in front of Bayside. There is no requirement for the team to stay together during the swim. The athletes may have no support from a lifeguard or other object to aid their flotation or swim. 

Once the athletes arrive at the ramp, they will pull themselves out and walk-up, where the athletes will be guided to their assigned pair of Assault Runners. Keep in mind, the runners will be assigned in a way that the first athlete out of the water will get the best and closest positioned runners to the finish line, with the last receiving the furthest. As soon as the athletes arrive on Bayside, they may begin their run and are not required to wait for their teammates.

The athletes will then perform the full distance of the run on each Assault Runner, switching out as desired with the resting teammate. The athletes may not put their hands on the handrails except for at the start of the run if needed temporarily for balance, and upon completion, or they will be required to come to a complete stop and be forced to restart the run. There is no minimum work requirement for each team member on the runner.

Athletes must stay together as a team until the prescribed distance on both runners is complete. Once the prescribed distance on both runners is achieved, the athletes will exit the runner from the rear, and run towards the front of the stage where their chip timing device will be read and the workout will be complete. There is no requirement for which athlete wears the chip.

This workout has a 30-minute time-cap for completion. If any teammate gets time-capped at any point before the Assault run, the team will receive a DNF. If any teammate gets time-capped while on the Assault Runner, the team will receive credit for the exact number of meters they completed.

INDIVIDUAL FLOW

This workout is for time, with the athlete working through 5 rounds of the first segment of handstand push-ups and heavy overhead squats, before advancing to the next segment of ring muscle-ups and lighter overhead squats.

This event begins with the athlete on their start mat. At the sound of the beep, the athlete will advance to the rig where they will complete their prescribed amount of handstand push-ups or wall climbs. Once the handstand push-ups / wall climbs are complete, the athlete will advance to the first barbell to complete 5 overhead squats (beginner division performs front squats). Once each round of this couplet is complete, the athlete will flip their round on the placard and repeat for 5 total rounds.

Once 5 rounds of the first segment are complete, the athlete will then begin work on the second couplet, performing their prescribed amount of movements on the rings, facing the start mat, along with their prescribed amount of overhead squats on the lighter barbell (beginner division performs front squats) for 5 total rounds, flipping their placard after every round.

Once 5 rounds are complete of the second segment, the athlete will sprint over their bar to the finish where time will be recorded.

Score is total time to complete the workout.

– – –

TEAM FLOW

This workout is for time, with 2 athletes working at a time and 1 resting. Athletes will work in a pair to complete 5 rounds of each segment, switching out teammates only once a full single round is complete.

This workout begins with all athletes on the start mat. At the sound of the beep, the first 2 athletes will advance to the rig, where they will begin performing their prescribed number of handstand push-ups or wall climbs, 1 athlete working while the other athlete holds a static hang from the rings. If at any time the hanging athlete drops, the handstand push-up / wall climb reps will not count. 

Athletes are able to switch out in the handstand push-up / wall climb and ring hold station as needed until the work is complete. 

Once the handstand push-ups / wall climbs are complete, both athletes will advance to the first set of barbells to perform 5 synchro overhead squats.

The athletes will continue with this first segment for 5 total rounds, switching out with the resting athlete only after 1 full round of the handstand push-ups / wall climbs and overhead squats are complete. There is no requirement that the athletes must switch out every round, however once they switch they are locked in for that round. Switch outs must occur at the start mat, with the working athlete tagging to release the resting athlete.

Once 5 rounds of the first segment are complete, athletes will continue with the same working pattern for the second segment. There is no requirement for the athletes to switch out between the first and second segment. The working pair may immediately begin work on the next movements.

For the second segment, athletes will work in a pair to complete their prescribed amount of toes-to-rings while their partner is in a handstand hold. If at any time the athlete comes down or fails in the handstand hold, the toes-to-rings reps will not count. Athletes are allowed to switch out as needed at this station until all reps are complete.

Once the prescribed amount of toes-to-rings are complete, athletes will advance to the second set of barbells to complete 15 synchro overhead squats. 

The athletes will continue with this second segment for 5 total rounds, switching out with the resting athlete only after 1 full round of the toes-to-rings and overhead squats are complete. There is no requirement for the athletes to switch out every round.

Once the final round of toes-to-rings and overhead squats are complete, the working pair will go over the barbells to the finish, where time will be recorded.

Score is total time to complete the workout.

INDIVIDUAL FLOW

This elimination-style workout is for time, with the top finishing athletes advancing to a Semi-Final and Final round.

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete is released to perform their prescribed distance of handstand walk or bear crawl, completing each section unbroken as described in the movement standard.

Once the handstand walk or bear crawl is complete, the athlete will pick up the sandbag and walk or run 90 ft (three 30 ft segments), with the sandbag in the bear hug position as described in the movement standard. Once the sandbag carry is complete, the athlete will drop the bag on the other side of the line of the last 30 ft section completed and begin the 300 ft shuttle run (ten 30 ft segments)

Once the shuttle run is complete, the athlete will then work their way back in the same manner with the 90 ft sandbag carry, followed by their prescribed distance of unbroken handstand walk or bear crawl. The athlete will then run to the finish and hit the button.

Score is total time for the athlete to complete the workout. Top finishing athletes will advance to repeat the workout for a Semi-Final round, with top athletes from the Semi-Final round advancing again to the Finals.

– – –

TEAM FLOW

This workout is for time and performed relay-style, each athlete successfully performing one round of the workout before tagging to release the next athlete. Time is recorded once all athletes have completed the relay, and the last working athlete hits the finish button.

This workout begins with all athletes on the start mat. At the sound of the beep, the first athlete is released to perform their prescribed distance of handstand walk or bear crawl, completing each section unbroken as described in the movement standard.

Once the handstand walk or bear crawl is complete, the athlete will pick up the sandbag and walk or run 90 ft (three 30 ft segments), with the sandbag in the bear hug position as described in the movement standard. Once the sandbag carry is complete, the athlete will drop the bag on the other side of the line of the last 30 ft section completed and begin the 300 ft shuttle run (ten 30 ft segments)

Once the shuttle run is complete, the athlete will then work their way back in the same manner with the 90 ft sandbag carry, followed by their prescribed distance of unbroken handstand walk or bear crawl. The athlete will then tag the next team member, releasing them to complete the relay in the same manner listed above. Once athlete 2 is finished they will tag for release of athlete 3 to complete the relay.

Once athlete 3 has completed all segments, they will run to the finish and hit the button. *Only the last working athlete may hit the finish button*

Score is total time for all athletes to complete the relay.

Once all teams have completed the first round, the top 10 Teams will advance to the final round.