2026 individual

workouts

Deadweight

  • Individuals will have 11 minutes to complete the prescribed work.

    Individuals begin behind the green start line.

    At "3-2-1... GO!", complete the prescribed work in the following order:

    • 21 Sandbag Squats, facing the log.

    • 12 Bar Muscle-Ups, facing the inside of the rig.

    • Carry the sandbag to the log using any method, then complete 21 Sandbag Over the Log.

    • Carry the sandbag to the rig, then complete 12 Bar Muscle-Ups.

    • 21 Sandbag Squats, facing the rig.

    The workout is complete, and time is recorded when the athlete crosses or breaks the vertical plane of the red finish line after completing all prescribed work.

    NOTES

    • During the first set of Sandbag Squats, athletes must face the log.

    • During the final set of Sandbag Squats, athletes must face the rig.

    • During the Bar Muscle-Ups, athletes must face the inside of the A-frame rig.

    • Each athlete will be provided one 6-inch riser and is responsible for keeping it within their designated lane throughout the workout.

    • During the Sandbag Over the Log, athletes may move to the opposite side of the log by going over or under the log.

    • Time to complete the prescribed work.

    • If time capped, the score is total reps completed.

    • Tiebreak: Time recorded upon completion of the 21 Sandbag Over the Log.

For Time

21 Sandbag Squats
12 Bar Muscle Ups
21 Sandbag Over Log
12 Bar Muscle Ups
21 Sandbag Squats

SB: 150/100

Time Cap: 11 Minutes

  • For Time

    21 Sandbag Squats
    12 Bar Muscle Ups
    21 Sandbag Over Log
    12 Bar Muscle Ups
    21 Sandbag Squats

    SB: 150/100

  • For Time

    21 Sandbag Squats
    12 Bar Muscle Ups
    21 Sandbag Over Log
    12 Bar Muscle Ups
    21 Sandbag Squats

    SB: 100/70

  • For Time

    21 Sandbag Squats
    100m Sandbag Carry
    21 Sandbag Over Log
    100m Sandbag Carry
    21 Sandbag Squats

    SB: 100/70


    Internal Note SB Carry = 7 lengths

  • For Time

    21 Sandbag Squats
    9 Bar Muscle Ups
    21 Sandbag Over Log
    9 Bar Muscle Ups
    21 Sandbag Squats

    SB: 100/70

  • For Time

    21 Sandbag Squats
    9 Bar Muscle Ups
    21 Sandbag Over Log
    9 Bar Muscle Ups
    21 Sandbag Squats

    SB: 70/50

  • For Time

    21 Sandbag Squats
    12 Bar Muscle Ups
    21 Sandbag Over Log
    12 Bar Muscle Ups
    21 Sandbag Squats

    SB: 150/100

  • For Time

    21 Sandbag Squats
    12 Bar Muscle Ups
    21 Sandbag Over Log
    12 Bar Muscle Ups
    21 Sandbag Squats

    SB: 150/100

  • For Time

    21 Sandbag Squats
    12 Bar Muscle Ups
    21 Sandbag Over Log
    12 Bar Muscle Ups
    21 Sandbag Squats

    SB: 100/70

  • For Time

    21 Sandbag Squats
    9 Bar Muscle Ups
    21 Sandbag Over Log
    9 Bar Muscle Ups
    21 Sandbag Squats

    SB: 100/70

  • For Time

    21 Sandbag Squats
    9 Bar Muscle Ups
    21 Sandbag Over Log
    9 Bar Muscle Ups
    21 Sandbag Squats

    SB: 100/70

ECHO ON RANDY

  • Individuals will complete the workout over three working intervals.

    Individuals begin behind the white start line.

    At "3-2-1... GO!", begin their first 1-minute working interval and complete as much of the prescribed work as possible.

    At the end of the first working interval:

    • Athletes begin a 1-minute rest period.

    • Athletes return behind the white start line.

    At the end of the first rest period:

    • Athletes begin their second 2-minute working interval.

    • Athletes continue from where they left off.

    At the end of the second working interval:

    • Athletes begin another 1-minute rest period.

    • Athletes return behind the white start line.

    At the end of the second rest period:

    • Athletes begin their third and final 3-minute working interval.

    • Athletes continue from where they left off.

    The workout is complete, and time is recorded when the athlete successfully completes the final snatch. There is no finish line for this event.


    NOTES:

    • This workout runs on a continuous clock:

      • 0:00–1:00 – Working Interval 1

      • 1:00–2:00 – Rest

      • 2:00–4:00 – Working Interval 2

      • 4:00–5:00 – Rest

      • 5:00–8:00 – Working Interval 3

    • Athletes may adjust the BikeErg seat before the workout begins.

    • During the Snatches, athletes must face the judge, remain within their designated lifting area, and may not step on or over the taped boundary lines.

    • Time to complete the prescribed work.

    • If time capped, the score is total reps completed.

    • Tiebreak: Time recorded upon completion of the Echo Bike.

For Time
1-2-3 Minute Working Intervals

75/55 Cal Echo Bike
75 Snatches

1:00 rest between intervals

BB: 75/55

  • For Time
    1-2-3 Minute Working Intervals

    75/55 Cal Echo Bike
    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time
    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike
    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time
    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike
    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time

    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike

    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time

    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike

    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time
    1-2-3 Minute Working Intervals

    75/55 Cal Echo Bike
    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time
    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike
    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time
    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike
    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time

    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike

    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time

    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike

    75 Snatches

    1:00 rest between intervals

    BB: 75/55

Two Rounds Too Many

  • Individuals will have 20 minutes to complete the prescribed work.

    Individuals begin behind the green start line.

    At "3-2-1... GO!", enter the field of play and complete 2 rounds of the prescribed work.

    The workout is complete, and time is recorded when the athlete crosses or breaks the vertical plane of the red finish line after completing all prescribed work.

    NOTES:

    • During the Toes-to-Bar, athletes must face the red finish line.

    • Each athlete will be provided one 6-inch riser and is responsible for keeping them within their designated lane throughout the workout.

    • The SkiErg will be preset to zero and count up during the workout and reset by the judge between the first and second rounds.

    • Time to complete the workout.

    • If time capped, the score is total reps completed.

    • Tiebreak: Time recorded upon completion of Round 1.

For Time
1-2-3 Minute Working Intervals

75/55 Cal Echo Bike
75 Snatches

1:00 rest between intervals

BB: 75/55

  • For Time
    1-2-3 Minute Working Intervals

    75/55 Cal Echo Bike
    75 Snatches

    1:00 rest between intervals

    BB: 75/55

  • For Time
    1-2-3 Minute Working Intervals

    60/45 Cal Echo Bike
    75 Snatches

    1:00 rest between intervals

    BB: 75/55


  • 2 Rounds For Time

    2 Rope Climbs
    20 Wall Balls
    2 Rope Climbs
    20 Hanging Knee Raises
    2 Rope Climbs
    20/14 Cal Ski
    2 Rope Climbs
    20 Box Jump Overs

    RC: 12'
    WB: 20/14 to 10'/9'
    Box: 24/20


  • 2 Rounds For Time

    2 Rope Climbs
    30 Wall Balls
    2 Rope Climbs
    30 Toes To Bar
    2 Rope Climbs
    30/24 Cal Ski
    2 Rope Climbs
    30 Box Jump Overs

    RC: 15'
    WB: 20/14 to 10'/9'
    Box: 24/20


  • 2 Rounds For Time

    2 Rope Climbs
    20 Wall Balls
    2 Rope Climbs
    20 Toes To Bar
    2 Rope Climbs
    20/14 Cal Ski
    2 Rope Climbs
    20 Box Jump Overs

    RC: 12'
    WB: 20/14 to 10'/9'
    Box: 24/20


  • 2 Rounds For Time

    2 Rope Climbs
    30 Wall Balls
    2 Rope Climbs
    30 Toes To Bar
    2 Rope Climbs
    30/24 Cal Ski
    2 Rope Climbs
    30 Box Jump Overs

    RC: 15'
    WB: 30/20 to 10'/9'
    Box: 24/20


  • 2 Rounds For Time

    2 Rope Climbs
    30 Wall Balls
    2 Rope Climbs
    30 Toes To Bar
    2 Rope Climbs
    30/24 Cal Ski
    2 Rope Climbs
    30 Box Jump Overs

    RC: 15'
    WB: 20/14 to 10'/9'
    Box: 24/20


  • 2 Rounds For Time

    2 Rope Climbs
    30 Wall Balls
    2 Rope Climbs
    30 Toes To Bar
    2 Rope Climbs
    30/24 Cal Ski
    2 Rope Climbs
    30 Box Jump Overs

    RC: 15'
    WB: 20/14 to 10'/9'
    Box: 24/20


  • 2 Rounds For Time

    2 Rope Climbs
    30 Wall Balls
    2 Rope Climbs
    30 Toes To Bar
    2 Rope Climbs
    30/24 Cal Ski
    2 Rope Climbs
    30 Box Jump Overs

    RC: 15'
    WB: 20/14 to 10'/9'
    Box: 24/20


  • 2 Rounds For Time

    2 Rope Climbs
    30 Wall Balls
    2 Rope Climbs
    30 Toes To Bar
    2 Rope Climbs
    30/24 Cal Ski
    2 Rope Climbs
    30 Box Jump Overs

    RC: 15'
    WB: 20/14 to 10'/9'
    Box: 24/20

Golden Hour

4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

redline

  • Individuals will have 7 minutes to complete the prescribed work.

    Individuals begin behind the green start line.

    At "3-2-1... GO!", complete the prescribed work in the following order:

    • 45 Chest-to-Bar Pull-Ups, facing the inside of the rig.

    • 300-foot Kettlebell Farmer Carry, completed in 10 × 30-foot sections.

    • 15 Burpee Get-Overs.

    The workout is complete, and time is recorded when the athlete crosses or breaks the vertical plane of the red finish line after completing all prescribed work.

    NOTES:

    • Each athlete will be provided one 6-inch riser and is responsible for keeping it within their designated lane throughout the workout.

    • Time to complete the prescribed work.

    • If time capped, score is total reps completed.

    • Tiebreak: Time recorded upon completion of the 45 Chest-to-Bar Pull-Ups.

For Time

45 Chest To Bar Pull Ups
300’ Double KB Farmer Carry
15 Burpees Over the Log

KB: 70/53

  • For Time

    45 Chest To Bar Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 70/53

  • For Time

    35 Chest To Bar Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 70/53

  • For Time

    45 Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 53/35

  • For Time

    45 Chest To Bar Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 53/35

  • For Time

    45 Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 53/35

  • For Time

    45 Chest To Bar Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 70/53

  • For Time

    45 Chest To Bar Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 70/53

  • For Time

    45 Chest To Bar Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 70/53

  • For Time

    45 Chest To Bar Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 53/35

  • For Time

    45 Pull Ups
    300’ Double KB Farmer Carry
    15 Burpees Over the Log

    KB: 53/35

Under Pressure

  • Athletes will have 5 minutes to complete each section of the workout.

    All athletes begin in their lane with their jump rope on the floor.

    0:00–5:00

    • At "3-2-1... GO!", athletes complete:

      • 150 Heavy Double Unders

    • Time is recorded when the athlete completes their 150th rep.

    5:00–10:00

    • At the 5:00 mark, athletes perform a max unbroken parallette handstand hold.

    • Athletes may make unlimited attempts within the 5-minute window.

    • The handstand hold ends at the 10:00 mark.

    10:00–15:00

    • At the 10:00 mark, athletes complete:

      • 12 Clean & Jerks – Weight 1

      • 9 Clean & Jerks – Weight 2

      • 6 Clean & Jerks – Weight 3

      • 3 Clean & Jerks – Final Weight

    • Athletes are responsible for changing their own weights and unloading the barbell at the end of the workout.

    • Time is recorded when the athlete completes their final clean & jerk.


    NOTES:

    • During the Heavy Double Unders, athletes must remain facing the judge.

    • During the Parallettes Handstand Hold, athletes may adjust their parallettes as needed but must remain within the designated 6' × 6' taped area.

    • During the Clean & Jerks, athletes must face the judge, remain within their designated lifting area, and are responsible for changing their own weights.

    • Athletes may preload their barbell prior to the start of the workout.

    • Athletes are responsible for unloading their barbell after completing the workout.

  • Each part is worth 33.33% of the overall event score.

    • Part 1: Time to complete 150 Heavy Double Unders.

      • If time capped, score is total reps completed.

    • Part 2: Longest Unbroken Parallettes Handstand Hold.

    • Part 3: Time to complete 30 Clean & Jerks.

      • If time capped, score is total reps completed.

    • There is no tiebreak.

PART 1 @ 0:00 - For Time
150 Heavy Double Unders

PART 2 @ 5:00 - For Time
Max Unbroken Parallette Handstand Hold

PART 3 @ 10:00 - For Time
30 Clean & Jerks
-
12 @ 155/105
9 @ 185/135
6 @ 225/155
3 @ 275/185

  • PART 1 @ 0:00 - For Time
    150 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Parallette Handstand Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 155/105
    9 @ 185/135
    6 @ 225/155
    3 @ 275/185

  • PART 1 @ 0:00 - For Time
    100 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Freestanding Handstand Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 135/95
    9 @ 155/105
    6 @ 165/125
    3 @ 185/135

  • PART 1 @ 0:00 - For Time
    150 Heavy Single Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Parallette Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 95/65
    9 @ 115/75
    6 @ 135/95
    3 @ 155/105

  • PART 1 @ 0:00 - For Time
    100 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Freestanding Handstand Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 135/95
    9 @ 155/105
    6 @ 165/125
    3 @ 185/135

  • PART 1 @ 0:00 - For Time
    100 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Freestanding Handstand Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 95/65
    9 @ 115/75
    6 @ 135/95
    3 @ 155/105

  • PART 1 @ 0:00 - For Time
    150 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Freestanding Handstand Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 155/105
    9 @ 185/135
    6 @ 225/155
    3 @ 245/165

  • PART 1 @ 0:00 - For Time
    100 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Freestanding Handstand Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 135/95
    9 @ 155/105
    6 @ 185/135
    3 @ 205/145

  • PART 1 @ 0:00 - For Time
    100 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Freestanding Handstand Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 135/95
    9 @ 155/105
    6 @ 185/135
    3 @ 205/145

  • PART 1 @ 0:00 - For Time
    100 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Freestanding Handstand Hold

    PART 3 @ 10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 135/95
    9 @ 155/105
    6 @ 185/135
    3 @ 205/145

  • PART 1 @ 0:00 - For Time
    100 Heavy Double Unders

    PART 2 @ 5:00 - For Time
    Max Unbroken Freestanding Handstand Hold

    PART 3 @10:00 - For Time
    30 Clean & Jerks
    -
    12 @ 135/95
    9 @ 155/105
    6 @ 165/125
    3 @ 185/135