WELCOME BACK TO THE GAUNTLET

The Gauntlet is an inclusive fitness experience designed to challenge, uplift, and ignite the inner athlete in everyone. Whether you're a seasoned competitor, taking your first step onto the floor, or a fitness fanatic, the Gauntlet is about showing up, testing your limits, and proving that courage and effort matter more than perfection. 

Completing the Gauntlet experience is a fitness milestone, providing you with an opportunity to beat your doubt, raise your standard, and earn a badge of honor to represent your victory.

A new heat starts every 30 minutes at Challenge 1. Athletes move through all three challenges consecutively. No reset, no rest.  Once you start, you’re in it until the end.

CHALLENGE #1

THE ENGINE ROOM

Cardio Focused:
Rowers, bikes & runnERS

CHALLENGE #2

CENTER STAGE

Strength-focused test with Deadlifts, Power Cleans, Push Jerks, & Front Squats

CHALLENGE #3

METCON FINALE

Metcon including wall balls, box jumps, burpees, and DB snatch

WORKOUTS

individuals

Part A - 25min Cap (0:00-25:00)

75/50 Cal Bike
1000m Row
1500m Run

Immediately into...

Part B - 15min Cap (25:00-40:00)

5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Front Squats

(135, 95lb)

Part C - 15min Cap (40:00-55:00)

50 Wallballs
40 DB Snatches
30 Box Jump-overs
20 Single-arm Devil Press
10 Burpee Box Jump-overs

WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

  • Part A - 25min Cap (0:00-25:00)

    75/50 Cal Bike
    1000m Row
    1500m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    5 Rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead
    3 Front Squats

    (135, 95lb)

    Part C - 15min Cap (40:00-55:00)

    50 Wallballs
    40 DB Snatches
    30 Box Jump-overs
    20 Single-arm Devil Press
    10 Burpee Box Jump-overs

    WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

  • Part A - 25min Cap (0:00-25:00)

    50/40 Cal Bike
    1000m Row
    1500m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    5 Rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead
    3 Front Squats

    (95, 65lb)

    Part C - 15min Cap (40:00-55:00)

    50 Wallballs
    40 DB Snatches
    30 Box Jump-overs
    20 Single-arm Devil Press
    10 Burpee Box Jump or Step-overs

    WB - 14, 10lb | DB - 35, 20lb | Box - 20in

  • Part A - 25min Cap (0:00-25:00)

    75/50 Cal Bike
    1000m Row
    1500m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    5 Rounds of:
    12 DB Deadlifts
    9 DB Hang Power Cleans
    6 DB Shoulder to Overhead
    3 DB Front Squats

    DB - 40, 25lb

    Part C - 15min Cap (40:00-55:00)

    50 Wallballs
    40 DB Snatches
    30 Box Jump-overs
    20 Single-arm Devil Press
    10 Burpee Box Jump-overs

    WB - 20, 14lb | DB - 40, 25lb | Box - 24, 20in


  • Part A - 25min Cap (0:00-25:00)

    50/40 Cal Bike
    1000m Row
    1500m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    5 Rounds of:
    12 DB Deadlifts
    9 DB Hang Power Cleans
    6 DB Shoulder to Overhead
    3 DB Front Squats

    DB - 35, 20lb

    Immediately into...

    Part C - 15min Cap (40:00-55:00)

    50 Wallballs
    40 DB Snatches
    30 Box Jump-overs or Step-overs
    20 Single-arm Devil Press
    10 Burpee Box Jump or Step-overs

    WB - 14, 10lb | DB - 35, 20lb | Box - 20in

CO-ED PAIRS

Part A - 25min Cap (0:00-25:00)

100 Cal Bike
1500m Row
2000m Run

Immediately into...

Part B - 15min Cap (25:00-40:00)

10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Front Squats

(135, 95lb)

Part C - 15min Cap (40:00-55:00)

60 Wallballs
50 DB Snatches
40 Box Jump-overs
30 Single-arm Devil Press
20 Burpee Box Jump-overs

WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

  • Part A - 25min Cap (0:00-25:00)

    100 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead
    3 Front Squats

    (135, 95lb)

    Part C - 15min Cap (40:00-55:00)

    60 Wallballs
    50 DB Snatches
    40 Box Jump-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump-overs

    WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

  • Part A - 25min Cap (0:00-25:00)

    80 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead
    3 Front Squats

    (95, 65lb)

    Part C - 15min Cap (40:00-55:00)

    60 Wallballs
    50 DB Snatches
    40 Box Jump-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump or Step-overs

    WB - 14, 10lb | DB - 35, 20lb | Box - 20in

  • Part A - 25min Cap (0:00-25:00)

    100 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 DB Deadlifts
    9 DB Hang Power Cleans
    6 DB Shoulder to Overhead
    3 DB Front Squats

    DB - 40, 25lb

    Part C - 15min Cap (40:00-55:00)

    60 Wallballs
    50 DB Snatches
    40 Box Jump-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump-overs

    WB - 20, 14lb | DB - 40, 25lb | Box - 24, 20in

  • Part A - 25min Cap (0:00-25:00)

    80 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 DB Deadlifts
    9 DB Hang Power Cleans
    6 DB Shoulder to Overhead
    3 DB Front Squats

    DB - 35, 20lb

    Part C - 15min Cap (40:00-55:00)

    60 Wallballs
    50 DB Snatches
    40 Box Jump-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump or Step-overs

    WB - 14, 10lb | DB - 35, 20lb | Box - 20in

SAME GENDER PAIRS

Part A - 25min Cap (0:00-25:00)

120/80 Cal Bike
1500m Row
2000m Run

Immediately into...

Part B - 15min Cap (25:00-40:00)

10 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Front Squats

(135, 95lb)

Part C - 15min Cap (40:00-55:00)

60 Wallballs
50 DB Snatches
40 Box Jump-overs
30 Single-arm Devil Press
20 Burpee Box Jump-overs

WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

  • Part A - 25min Cap (0:00-25:00)

    120/80 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead
    3 Front Squats

    (135, 95lb)

    Part C - 15min Cap (40:00-55:00)

    60 Wallballs
    50 DB Snatches
    40 Box Jump-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump-overs

    WB - 20, 14lb | DB - 50, 35lb | Box - 24, 20in

  • Part A - 25min Cap (0:00-25:00)

    100/70 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 Deadlifts
    9 Hang Power Cleans
    6 Shoulder to Overhead
    3 Front Squats

    (95, 65lb)

    Part C - 15min Cap (40:00-55:00)

    60 Wallballs
    50 DB Snatches
    40 Box Jump-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump or Step-overs

    WB - 14, 10lb | DB - 35, 20lb | Box - 20in

  • Part A - 25min Cap (0:00-25:00)

    120/80 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 DB Deadlifts
    9 DB Hang Power Cleans
    6 DB Shoulder to Overhead
    3 DB Front Squats

    DB - 40, 25lb

    Part C - 15min Cap (40:00-55:00)

    60 Wallballs
    50 DB Snatches
    40 Box Jump-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump-overs

    WB - 20, 14lb | DB - 40, 25lb | Box - 24, 20in

  • Part A - 25min Cap (0:00-25:00)

    100/70 Cal Bike
    1500m Row
    2000m Run

    Immediately into...

    Part B - 15min Cap (25:00-40:00)

    10 Rounds of:
    12 DB Deadlifts
    9 DB Hang Power Cleans
    6 DB Shoulder to Overhead
    3 DB Front Squats

    DB - 35, 20lb

    Immediately into...

    Part C - 15min Cap (40:00-55:00)

    60 Wallballs
    50 DB Snatches
    40 Box Jump-overs or Step-overs
    30 Single-arm Devil Press
    20 Burpee Box Jump-overs or Step-overs

    WB - 14, 10lb | DB - 35, 20lb | Box - 20in

Athletes will WEAR a timing chip. Each station is individually scored, and your total time to complete the gauntlet is worth the most.

16.667%

CHALLENGE #1

CHALLENGE #2

16.667%

16.667%

CHALLENGE #3

50%

TOTAL TIME

  • WAYS TO PARTICIPATE

    Now offering Individual and Pair options in all available levels. 

    Pairs can be MM, FF, or MF. 

  • REGISTRATION FEES

    INDIVIDUALS
    $65 per person + service fees

    PAIRS
    $115 per pair + service fees

  • ACCESS TO EVENT

    To gain access to all stages of TYR WZA SoCal, we invite you to purchase a spectator pass at 20% off.