TYR CUP workouts

event ONE

Presented by

4 Rounds For Time

18 Synchro C2B
HSW O-Course, YGIG
12 Synchro KB Deadlifts (124, 88lb)
24/18 Echo Bike Cals - At Same Time
12 Synchro KB Deadlifts
HSW O-Course, YGIG

Time Cap: 22 Minutes

  • This is a for time workout with teams of 4, 2 men and 2 women.

    Teams will complete 4 rounds of 18 (4-person) synchro chest to bar pull-ups, handstand walk O-Course by each athlete, 12 (4-person) synchro KB deadlifts (124/88), Echo calories by each athlete (24/18), another set of 12 (4-person) synchro KB deadlifts (124/88) and then finally another handstand walk O-Course by each athlete. Teams will continue in this fashion for a total of 4 rounds.

     The score is the time to complete 4 rounds. 

    Time cap is 22 minutes.

  • The score for this workout is the time it takes to complete the workout.


    If both teams time cap, the team with the most completed reps will win this event

    MINIMUM WORK REQUIREMENT: None

event TWO

Presented by

For Time

24 Alternating Wall Walks
3 Rounds of:
18 Worm Push Press
12 Worm Squats
6 Worm Thrusters

18 Alternating Wall Walks
2 Rounds of:
18 Worm Push Press
12 Worm Squats
6 Worm Thrusters

12 Alternating Wall Walks
1 Round of:
18 Worm Push Press
12 Worm Squats
6 Worm Thrusters

  • This is a for time workout with teams of 3, same gender.

    Teams will complete 24 alternating wall walks followed by 3 rounds of 18 worm push press, 12 worm squats, 6 worm thrusters. Then 18 alternating wall walks followed by 2 rounds of 18 worm push press, 12 worm squats, 6 worm thrusters. Finally, 12 alternating wall walks followed by 1 round of 18 worm push press, 12 worm squats, 6 worm thrusters.

    *note: 6 worm burpee penalty if the worm touches the ground during the set of 18,12, 6 worm movements. 

    Teams will be allowed to set the worm down after the completion of each set of worm thrusters.

    The score is the time to complete this workout.

    The time cap is 18 minutes.

  • The score for this workout is the time it takes to complete the workout.

    If both teams time cap, the team with the most completed reps will win this event

    TIEBREAK:

    • At the completion of the 3 rounds

    • At the completion of the 2 round

event three

Presented by

For Total Combined Load

1RM Snatch
1RM Clean & Jerk

  • This is for a total combined load with 1 male and 1 female from each team.

    Each athlete will have 3 attempts at completing the heaviest successful snatch and then 3 attempts at the heaviest successful clean & jerk. Each athlete will have a 45 second lifting window to perform their lifts.

    The score is the accumulated total of their heaviest successful lifts, of both the male and female athletes per team.

  • The score for this workout is the team's total sum weight (in lbs) of each athlete’s heaviest successful lift.

    TIEBREAK: None

    MINIMUM WORK REQUIREMENT: None

event four

Presented by

For Total Combined Time

3000m Assault Row
60 Burpees Over the Worm
3000m Run

  • This is a for time individual workout performed by 3 male athletes and 3 female athletes from each team at the same time.

    Each athlete will perform a 3000 meter assault row, 60 burpees over the worm and finally a 3000 meter run.

    The score is the sum of each individual athlete's total time. 

    Time cap is 45 minutes.

  • The score for this workout is the team's sum of each individual athlete´s time.


    TIEBREAK: NONE

    MINIMUM WORK REQUIREMENT: None

event FIVE

Presented by

For Total Reps

2:00 Max Rope Climbs
2:00 Max Freestanding HSPU
2:00 Max Ring Muscle-ups
2:00 Max Freestanding HSPU
2:00 Max Rope Climbs

1:00 Rest b/w Movements

  • This is a max rep workout consisting of 1 male and 1 female from each team.

    Pairs will have:

    2 minute for max reps rope climbs, followed by a 1 minute rest. 

    2 minutes for max free standing handstand pushups, followed by a 1 minute rest.

    2 minutes for max reps ring muscle ups, followed by 1 minute rest.

    2 minutes for max free standing handstand pushups, followed by a 1 minute rest.

    2 minute for max reps rope climbs.

    The score is the total reps completed by the pair.

  • The score for this workout is the total reps completed for the team

    TIEBREAK: 

    • Total number of rope climbs completed

    MINIMUM WORK REQUIREMENT: None

event SIX

Presented by

For Time

FF pair performs:
72 Dball over the Yoke (150, 100lb)
72 Weighted GHD Sit-ups
72 Ping Pong Wallballs
72 Cal Ski (36/36)

Right into...

MM pair performs:
72 Cal Ski (36/36)
72 Ping Pong Wallballs
72 Weighted GHD Sit-ups
72 Dball over the Yoke

  • This is a for time workout with 4 person teams consisting of 2 males and 2 females.

    Female pair will complete 72 Dball over the yoke, 72 weighted GHD sit-ups, 72 ping pong wall ball shots and finally 72 total calories on the ski erg (36 calories per athlete).

    -then-

    Male pair will complete 72 total calories on the ski erg (36 calories per athlete), 72 ping pong wall ball shots, 72 weighted GHD sit-ups, and finally 72 Dball over the yoke.

    The score for this workout is the time for the team to complete the workout. 

    Time cap is 22 minutes.

  • The score for this workout is the time it takes to complete the workout.

    TIEBREAK: 

    The time to complete the workout for the female pair

    MINIMUM WORK REQUIREMENT: NONE

event SEVEN

Presented by

For Time, Head to Head
BMU / Clean Ladder

F1 vs. F1: 21 / 155-165-170-175-180

M1 vs. M1: 21 / 245-255-265-275-285

F2 vs. F2: 15 / 175-180-185-190-195

M2 vs. M2: 15 / 265-275-285-295-305

F3 vs. F3: 9 / 190-195-200-205-210

M3 vs. M3: 9 / 285-295-305-315-325

  • This is a head-to-head workout for 3 male and 3 female athletes on the team.

    Each athlete will go head-to-head against another athlete from each team. 

    Each round will consist of bar muscle ups and a 5 bar clean ladder with increasing load.

    Each round will decrease the number of bar muscle-ups and increase the weights of the clean ladder.

    Each winning athlete will earn 1 point for the team for this workout.

    The score is the team with the most points. 

    In the case of a tie, the sum of each individual athlete's total time will be the tie break.

  • Each heat winner will receive one point for the team

    The score for this workout is the team with the most points at the end.

    TIEBREAK: 

    • The total cumulative time for the team

    MINIMUM WORK REQUIREMENT: NONE

event NINE

Presented by

One M & One F Each For Time

Test 1 - 50/40 Cal Echo Bike

Test 2 - 50 Bar-Facing Burpees

Test 3 - 500m Assault Run

  • This is a for time workout consisting of 1 male and 1 female from each team.

    0:00-5:00
    Males will go head to head to complete 50 calories on an echo bike

    5:00-10:00
    Females will go head to head to complete 40 calories on an echo bike

    10:00-15:00
    Males will go head to head to complete 50 bar facing burpees

    15:00-20:00
    Females will go head to head to complete 50 bar facing burpees

    20:00-25:00
    Males will go head to head to complete 500 meters on an assault runner

    25:00-30:00
    Females will go head to head to complete 500 meters on an assault runner

    The score is the team's sum of each individual athlete's total time to complete each movement. 

    Time cap is 5 minutes per movement.

  • Each movement winner will receive one point for the team

    The score for this workout is the team total time.

    TIEBREAK: 

    • The total cumulative time for the team

    MINIMUM WORK REQUIREMENT:

    • NONE

event ten

Presented by

For Time

9-15-21
Wall Facing Strict HSPU
Burpee Box Jump Over (30, 24in)
Shoulder-to-Overhead (155, 105lb)
BB Back Rack Lunge (Meters)

2 minute rest

21-15-9
T2B
Box Jump Over (30, 24in)
Alt. SA Dumbbell Snatch (80, 55lb)
SA DB OH Lunge (Meters)

  • This is a for time individual workout performed by 3 males and 3 females from each team

    Each athlete will perform 9 wall facing strict handstand pushups, 9 burpee box jump overs (30”/24”), 9 shoulder to overhead (155/105) and a 9 meter barbell back rack lunge (155/105). Followed by a round of 15 reps/meters and then 21 reps/meters. At the completion of the round of 21s, athletes will have a 2 minute rest before beginning the second part of this workout. 

    The second part of this workout, each athlete will perform 21 toes to bar, 21 box jump over (30”/24”), 21 alternating dumbbell snatches (80/55) and a 21 meter dumbbell overhead lunge (80/55). Followed by a round of 15 reps/meters and then 9 reps/meters.

    The score is the team's sum of each individual athlete's total time to complete this workout. 

    Time cap is 22 minutes.

  • The score for this workout is the time it takes to complete the workout

    If time capped, the score will be the time cap plus 1 second per missed rep

    TIEBREAK: 

    • At the completion of the 21 meter back rack lunge

    MINIMUM WORK REQUIREMENT:

    • None