2019 Events

For Time

5mile Run

Deadlift Ladder

Male 170kg – 180kg – 190kg – 200kg – 210kg – 220kg – 230kg – 240kg

Female 115kg – 122.5kg – 130kg – 137.5kg – 145kg – 152.5kg – 160kg – 167.5kg

The Gauntlet

Max unbroken L-Sit Hold on Parallette
– 1min Rest
50m Handstand Walk
– 1min Rest
50m Sled Push

Part –

“The Chipper”

For time

50/35 Calories Concept2 Bike
40 Pull Ups
30 Wall Balls
20 Box Transfers
10/7 Rope Climbs
20 Box Transfers
30 Wall Balls
40 Pull Ups
50/35 Calories Concept2 Bike

Timecap 20 minutes

Male use 24″ Box and 12kg Wall Ball
Female use 20″ Box and 9kg Wall Ball

4 Rounds for Time

60 Double Unders
15 Bench Press
10 alt. Dumbbell Snatches

Timecap 9 minutes

Male use 70kg Barbell and 35kg Dumbbell
Female use 45kg Barbell and 22.5kg Dumbbell

“Muscle Up Biathlon”

3 Rounds for Time
400m Run
15-12-9 Ring Muscle Up*
(12-9-6 Female)

Timecap 15 minutes

*run Penalty lap if you break the Ring Muscle Ups

Squat Clean Speed Ladder

5 – 4 – 3 – 2 – 1

Timecap 5 minutes

9 – 7 – 5 Parallette Handstand Push Ups
18 – 14 – 10 Toes to Bar

into
10m Double Dumbbell Overhead Lunge

Timecap 6 minutes

Event Details

The Run

5 mile Run

NOTES

  • all athletes start at the same time
  • athletes will run 5 one mile rounds
Deadlift Ladder

Male
170 – 180 – 190 – 200 – 210 – 220 – 230 – 240kg

Female
115 – 122.5 – 130 – 137.5 – 145 – 152.5 – 160 – 167.5kg

NOTES

  • event 2 starts 10 minutes after the last athlete finishes event 1
  • athletes lift in opposite order of finishing event 1
  • athletes will attempt a lift every 45seconds
Skill Triplet

For Time
Part A – Max unbroken L-Sit Hold on Parallettes

Part B – 50m Handstand Walk

Part C – 50m Sled Push

NOTES

  • 1 minute rest between
  • each Part is scored separately and worth 100 points
Chipper

For Time

50/35 Calories Concept2 Bike
40 Pull Ups
30 Wall Balls
20 Box Transfers
10/7 Rope Climbs
20 Box Transfers
30 Wall Balls
40 Pull Ups
50/35 Calories Concept2 Bike

Timecap 20 minutes

NOTES

  • athletes have to clear the box for the transfer
  • Male use 24″ Box and 12kg Wall Ball
  • Female use 20″ Box and 9kg Wall Ball
Bench Triplet

4 Rounds for Time

60 Double Unders
15 Bench Press
10 Dumbbell Snatches

Timecap 9 minutes

NOTES

  • Males will use a 70kg Barbell and a 35kg Dumbbell
  • Females will use a 45kg Barbell and a 22.5kg Dumbbell
Muscle Up Biathlon

3 Rounds for Time

400m Run
15 – 12 – 9 Ring Muscle Ups
(12 – 9 – 6 Female)

Timecap 15 minutes

NOTES

  • athletes will run a 120m penalty lap for each time they break their Ring Muscle Ups
  • athletes will have a box to reach the rings
Squat Clean Speed Ladder

5 – 4 – 3 – 2 – 1

Male
90 – 100 – 110 – 120 – 130kg

Female
65 – 70 – 75 – 80 – 85kg

Timecap 5 minutes

NOTES

  • the 1st and 4th bar will be preloaded with the respective weights
  • athletes will have to add plates on each lift themselves
The Final

9 – 7 – 5 Parallette Handstand Push Ups
18 – 14 – 10 Toes to Bar

into
10m Double Dumbbell Overhead Lunge

Timecap 6 minutes

NOTES

  • Males will use 10″ deficit on the Parallettes and a pair of 22.5kg Dumbbells
  • Females will use 7″ deficit on the Paralletes and a pairs of 15kg Dumbbells

Scoring

Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If athletes fail to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.

Some events will have a minimum work requirement. For those events, athletes who fail to meet the minimum work requirement will receive a DNF for the event. Athletes must continue to work to complete all the repetitions until the time cap expires.

PROUD PARTNERS

SUPRFIT
NOCCO - No Carbs Company
Compex