By Ben Garves, WODDITY


Individual Workouts

Event One: “First Cut”

Four rounds for time of:

  • 400-m run
  • 3 legless rope climbs
  • 7 squat snatches

Women use 130 lb.
Men use 185 lb.

Time cap: 20 minutes

Notes:

  • Top 75 athletes receive points. Athletes outside the top-75 earn no points, but will be ranked for leaderboard purposes.
  • The final heat will contain the fewest athletes.
  • Athletes will be assigned to a lane. They may use any bar or rope within their lane.
  • The first three rounds will use the first set of barbells. The fourth round will use barbells set closer to the finish line.

Event Two: “Second Cut”

Athletes will complete, for time:

  • 800-meter row
  • 66 kettlebell shoulder-to-overheads
  • 132-ft. handstand walk

Women will use two 12-kg KBs
Men will use two 16-kg KBs

Time cap: 10 minutes

Notes:

  • Judges will raise their hands when athletes have 100 meters remaining on the row.
  • Kettlebells must be brought below the chin each rep.
  • Athletes advance after every set of 22 reps.
  • Handstand walk must be completed in 44-ft. sections.
  • Athletes must restart from the last section completed if they come down at any time.

Event Three: “Ruck”

For time:

  • 6,000-m ruck run

Women use 20-30-40-50 lb., increasing each lap
Men also use 20-30-40-50 lb., increasing each lap

Athletes will run 4 laps of 1,500-m course, adding weight each lap.

Time cap: 40 minutes 

Notes:

  • Men and women use the same weights for this event.

Event Four: “Sprint Couplet”

For time:

  • 172-ft. sled push
  • 15 (women) / 18(men) bar muscle-ups
  • 172-ft. sled push

Time cap: 6 minutes

Event Five: “Mary”

Complete as many rounds as possible in 20 minutes of:

  • 5 handstand push-ups
  • 10 single-leg squats, alternating
  • 15 pull-ups

Time cap: 20 minutes

Notes:

  • Athletes advance to the second set of equipment for rounds 16 on.

Event Six: “Sprint”

For time:

  • Sprint through the course
  • Athletes will race in heats of 5 for a 3-round bracketed tournament.
  • The first round will have 4 heats, the second round will have 2 heats, and five athletes will advance to the final round.
  • Places 1-5 will be awarded to the athletes in the final round, based on finishing order. Places 6-10 will be awarded to the athletes from the second round, based on their times. Places 11-20 will be awarded to the remaining athletes based on the time it takes them to complete the course in the first round.

Team Workouts

Event One: “Assault to Bob”

3 rounds for time of:

  • 18(women) / 25 (men) air bike calories
  • 30 toes-to-bars
  • Big Bob push

Each team will have four air bikes and four pull-up stations, with all athletes working simultaneously. 

Order: All at once
Time cap: 17 minutes

Event Two: “Rope Worm”

For time:

  • 7 synchro rope climbs
  • 42 Worm thrusters
  • 5 synchro rope climbs
  • 30 Worm thrusters
  • 3 synchro rope climbs
  • 18 Worm thrusters

Order: All at once
Time cap: 18 minutes

Notes:

  • Team Event 3 will begin 2 minutes after the start of Team Event 2.
  • On the rope climb, all athletes must touch the top bracket at the same time.
  • During the Worm thrusters, teams will advance once half the reps are complete. .

Event Three: “Clean and Jerk”

1-rep-max clean and jerk

Order: Any, with one athlete lifting at a time
Time cap: 7 minutes

Notes:

  • Each team will have one 20-kg barbell.
  • Throughout the event, the weight on the barbell may not decrease.
  • The team’s score will be the sum of each member’s heaviest lift.

Event Four: “Team Ruck”

For time:

  • 6,000-m ruck run, adding weight each lap

Women begin with 15 lb.
Men begin with 20 lb.

Teams will run 4 laps around a 1,500-m course, each lap adding two 7-lb. bags and two 10-lb. bags, distributed how they choose. Team members must all hold on to their 10-ft. length of rope for the entire run.

Order: All at once
Time cap: 40 minutes

Notes:

  • Time penalties will be assigned for letting go of the rope.

Event Five: “Team Strongman’s Fear”

For time:

  • 132-ft. handstand walk
  • 132-ft. Worm lunge
  • 132-ft. handstand walk
  • 132-ft. Big Bob march
  • 132-ft. handstand walk
  • 132-ft. Snail push, in female-male pairs

Time cap: 16 minutes

Notes:

  • All four athletes may handstand walk at the same time.
  • Handstand walk must be completed in 44-ft. sections.
  • Athletes must restart from the last section completed if they come down at any time.
  • The Snail contains 700 lb. of sand, preventing it from gaining momentum.

Event Six: “Sprint Relay”

For time:

  • Sprint course relay
  • Team members will run the course as a relay, slapping hands to tag the next runner. 
  • Teams will race against each other head-to-head in a 2-round bracketed tournament. Round 1 will have heats of 4, 4, and 3 teams, with the top 5 moving on to the final round.