A FITNESS COMPETITION TESTING FITNESS WITH THREE 15-MINUTE STATIONS, WITH A 5:00 REST BETWEEN EACH STATION.

REGISTER FOR THE GAUNTLET

CHALLENGE #1: 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

individual WORKOUTS

LEG 1 - 0:00 - 15:00

15min, For Max Distance

500m C2 Ski
500m C2 Row
1000m C2 Bike

5:00 REST

LEG 2 - 20:00 - 35:00
Against a 15min clock

5RM Front Squat

Immediately Into

5, 10, 15, 20, etc.
(+5 reps each until time expires)

Cleans
Alternating Lunges
Shoulder to Overhead

Barbell Load - M: 135lb | F: 95lb

5:00 REST

LEG 3 - 40:00 - 55:00For Time

50 DB Hang Snatches
10 Burpees*
40 Box Jump Overs
10 Burpees*
30 Wall Balls
10 Burpees*
20 DB Box Step Overs
10 Burpees*

Male: WB: 20lb | DB: 50lb | Box: 24in
Female: WB: 14lb | DB: 35lb | Box: 20in
*Line over Burpees

  • LEG 1 - 0:00 - 15:00

    15min, For Max Distance

    500m C2 Ski
    500m C2 Row
    1000m C2 Bike

    5:00 REST

    LEG 2 - 20:00 - 35:00
    Against a 15min clock

    5RM Front Squat

    Immediately Into

    5, 10, 15, 20, etc.
    (+5 reps each until time expires)

    Cleans
    Alternating Lunges
    Shoulder to Overhead

    Barbell Load - M: 135lb | F: 95lb

    5:00 REST

    LEG 3 - 40:00 - 55:00For Time

    50 DB Hang Snatches
    10 Burpees*
    40 Box Jump Overs
    10 Burpees*
    30 Wall Balls
    10 Burpees*
    20 DB Box Step Overs
    10 Burpees*

    Male: WB: 20lb | DB: 50lb | Box: 24in
    Female: WB: 14lb | DB: 35lb | Box: 20in
    *Line over Burpees

  • LEG 1 - 0:00 - 15:00

    15min, For Max Distance

    500m C2 Ski
    500m C2 Row
    1000m C2 Bike

    5:00 REST

    LEG 2 - 20:00 - 35:00
    Against a 15min clock:

    5RM Front Squat

    Immediately Into

    5, 10, 15, 20, etc.
    (+5 reps each until time expires)

    Cleans
    Alternating Lunges
    Shoulder to Overhead

    Barbell Load - M: 95lb | F: 65lb

    LEG 3 - 40:00 - 55:00
    5:00 REST

    For Time

    50 DB Hang Snatches
    10 Burpees*
    40 Box Jump Overs
    10 Burpees*
    30 Wall Balls
    10 Burpees*
    20 DB Box Step Overs
    10 Burpees*

    Male - WB: 14lb | DB: 35lb | Box: 24in
    Female - WB: 10lb | DB: 25lb | Box: 20in
    *Line over Burpees

  • LEG 1 - 0:00 - 15:00

    15min, For Max Distance

    500m C2 Ski
    500m C2 Row
    1000m C2 Bike

    5:00 REST

    LEG 2 - 20:00 - 35:00
    Against a 15min clock

    50 Sandbag Squats (100/70)

    Immediately Into

    5, 10, 15, 20, etc.
    (+5 reps each until time expires)

    SB Ground to Shoulder
    SB Alternating Lunges
    SB Shoulder to Shoulder

    *SB Carry after each round (3 laps)

    Sandbag Load - M: 100lb | F: 70lb


    5:00 REST

    LEG 3 - 40:00 - 55:00

    For Time

    50 DB Hang Snatches
    10 Burpees*
    40 Box Jump Overs
    10 Burpees*
    30 Wall Balls
    10 Burpees*
    20 DB Box Step Overs
    10 Burpees*

    Male - WB: 20lb | DB: 50lb | Box: 24in
    Female - WB: 14lb | DB: 35lb | Box: 20in
    *Line over Burpees

  • LEG 1 - 0:00 - 15:00

    15min, For Max Distance

    500m C2 Ski
    500m C2 Row
    1000m C2 Bike

    5:00 REST

    LEG 2 - 20:00 - 35:00
    Against a 15min clock

    50 Sandbag Squats (70/50)

    Immediately Into

    5, 10, 15, 20, etc.
    (+5 reps each until time expires)

    SB Ground to Shoulder
    SB Alternating Lunges
    SB Shoulder to Shoulder

    *SB Carry after each round (3 laps)

    Sandbag Load - M: 70lb | F: 50lb


    5:00 REST

    LEG 3 - 40:00 - 55:00

    For Time

    50 DB Hang Snatches
    10 Burpees*
    40 Box Jump Overs
    10 Burpees*
    30 Wall Balls
    10 Burpees*
    20 DB Box Step Overs
    10 Burpees*

    Male - WB: 14lb | DB: 35lb | Box: 24in
    Female - WB: 10lb | DB: 25lb | Box: 20in
    *Line over Burpees

pairs WORKOUTS

STATION 1

15min, For Max Distance
500m C2 Ski
500m C2 Row
1000m C2 Bike

5:00 REST

STATION 2


Against a 15min clock
Each Partner finds a 5RM Front Squat

Immediately Into

5, 10, 15, 20, etc.
(+5 reps each until time expires)

Cleans
Alternating Lunges
Shoulder to Overhead

Barbell Load - M: 135lb | F: 95lb

5:00 REST

STATION 3

For Time
70 DB Hang Snatches
10 Synchro Burpees*
60 Box Jump Overs
10 Synchro Burpees*
50 Wall Balls
10Synchro Burpees*
40 DB Box Step Overs
10 Synchro Burpees*

Male - WB: 20lb | DB: 50lb | Box: 24in
Female - WB: 14lb | DB: 35lb | Box: 20in
*Line over Burpees

  • STATION 1

    15min, For Max Distance
    500m C2 Ski
    500m C2 Row
    1000m C2 Bike

    5:00 REST

    STATION 2

    Against a 15min clock
    Each Partner finds a 5RM Front Squat

    Immediately Into

    5, 10, 15, 20, etc.
    (+5 reps each until time expires)

    Cleans
    Alternating Lunges
    Shoulder to Overhead
    Barbell Load - M: 135lb | F: 95lb

    5:00 REST

    STATION 3

    For Time
    70 DB Hang Snatches
    10 Synchro Burpees*
    60 Box Jump Overs
    10 Synchro Burpees*
    50 Wall Balls
    10Synchro Burpees*
    40 DB Box Step Overs
    10 Synchro Burpees*

    Male - WB: 20lb | DB: 50lb | Box: 24in
    Female - WB: 14lb | DB: 35lb | Box: 20in
    *Line over Burpees

  • STATION 1

    15min, For Max Distance

    500m C2 Ski
    500m C2 Row
    1000m C2 Bike

    5:00 REST

    STATION 2

    Against a 15min clock
    Each Partner finds a 5RM Front Squat

    Immediately Into
    5, 10, 15, 20, etc.
    (+5 reps each until time expires)

    Cleans
    Alternating Lunges
    Shoulder to Overhead
    Barbell Load - M: 95lb | F: 65lb


    5:00 REST

    STATION 3

    For Time
    70 DB Hang Snatches
    10 Synchro Burpees*
    60 Box Jump Overs
    10 Synchro Burpees*
    50 Wall Balls
    10Synchro Burpees*
    40 DB Box Step Overs
    10 Synchro Burpees*

    Male - WB: 14lb | DB: 35lb | Box: 24in
    Female - WB: 10lb | DB: 25lb | Box: 20in
    *Line over Burpees

  • STATION 1

    15min, For Max Distance

    500m C2 Ski
    500m C2 Row
    1000m C2 Bike

    5:00 REST

    STATION 2

    Against a 15min clock

    50 Sandbag Squats - split

    Immediately Into

    5, 10, 15, 20, etc.
    (+5 reps each until time expires)

    SB Ground to Shoulder
    SB Alternating Lunges
    SB Shoulder to Shoulder

    *SB Carry after each round (3 laps) - 1 athlete

    Sandbag Load - M: 100lb | F: 70lb

    5:00 REST

    STATION 3

    For Time
    70 DB Hang Snatches
    10 Synchro Burpees*
    60 Box Jump Overs
    10 Synchro Burpees*
    50 Wall Balls
    10Synchro Burpees*
    40 DB Box Step Overs
    10 Synchro Burpees*

    Male - WB: 20lb | DB: 50lb | Box: 24in
    Female - WB: 14lb | DB: 35lb | Box: 20in
    *Line over Burpees

  • STATION 1

    15min, For Max Distance
    500m C2 Ski
    500m C2 Row
    1000m C2 Bike

    5:00 REST

    STATION 2

    Against a 15min clock
    50 Sandbag Squats - split

    Immediately Into

    5, 10, 15, 20, etc.
    (+5 reps each until time expires)
    SB Ground to Shoulder
    SB Alternating Lunges
    SB Shoulder to Shoulder

    *SB Carry after each round (3 laps) - 1 athlete

    Sandbag Load - M: 70lb | F: 50lb

    5:00 REST

    STATION 3

    For Time
    70 DB Hang Snatches
    10 Synchro Burpees*
    60 Box Jump Overs
    10 Synchro Burpees*
    50 Wall Balls
    10Synchro Burpees*
    40 DB Box Step Overs
    10 Synchro Burpees*

    Male - WB: 14lb | DB: 35lb | Box: 24in
    Female - WB: 10lb | DB: 25lb | Box: 20in
    *Line over Burpees

REGISTER FOR THE GAUNTLET

  • 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.