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.
