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Workouts – Individual

Round 1 Presented by TYR

At 3,2,1, Go!

Round 1
For Time
2K Run

At minute 13:00

Round 2 Presented by TYR

For Time
30-20-10
Toes to Bar
DB OHS 30kg/22.5kg

Round 1 Time Cap: 11 Minutes
Round 2 Time Cap: 6 Minutes
Venue: Ruster Arena
Presented by TYR

Teenager 15-17 (Boys): 2K Run/ 2X DB Front Squat 22.5kg
Master +35 (Men): 2K Run/ 2X DB Front Squat 22.5kg
Master +40 (Men): 2K Run/ 2X DB Front Squat 22.5kg
Master +45 (Men): 2K Run/ 2X DB Front Squat 15kg
Master +50 (Men): 2K Run/ 2X DB Front Squat 15kg
Teenager 15-17 (Girls): 2K Run/ 2X DB Front Squat 15kg
Master +35 (Women): 2K Run/ 2X DB Front Squat 15kg
Master +40 (Women): 2K Run/ 2X DB Front Squat 15kg
Master +45 (Women): 2K Run/ 2X DB Front Squat 12.5kg
Master +50 (Women): 2K Run/ 2X DB Front Squat 12.5kg

Round 1 Presented by TYR

At 3,2,1, Go!

Round 1
For Time
2K Run

At minute 13:00

Description & Flow

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will complete a 2K run exiting Caja Magica, following the designated course and entering back into RUSTER ARENA crossing the finish line. This event has a 11:00 time cap.

Score for “ROUND 1” is the total time to complete the run.

Athletes who complete “ROUND 1” within the time cap will rest until the 13:00 minute mark at which time “ROUND 2” will begin.

Movement standars

RUN: Follow the designated running course.

Round 2 Presented by TYR

For Time
30-20-10
Toes to Bar
DB OHS 30kg/22.5kg

Round 1 Time Cap: 11 Minutes
Round 2 Time Cap: 6 Minutes
Venue: Ruster Arena
Presented by TYR

Teenager 15-17 (Boys): 2K Run/ 2X DB Front Squat 22.5kg
Master +35 (Men): 2K Run/ 2X DB Front Squat 22.5kg
Master +40 (Men): 2K Run/ 2X DB Front Squat 22.5kg
Master +45 (Men): 2K Run/ 2X DB Front Squat 15kg
Master +50 (Men): 2K Run/ 2X DB Front Squat 15kg
Teenager 15-17 (Girls): 2K Run/ 2X DB Front Squat 15kg
Master +35 (Women): 2K Run/ 2X DB Front Squat 15kg
Master +40 (Women): 2K Run/ 2X DB Front Squat 15kg
Master +45 (Women): 2K Run/ 2X DB Front Squat 12.5kg
Master +50 (Women): 2K Run/ 2X DB Front Squat 12.5kg

Description & Flow

Athletes who complete “ROUND 1” within the time cap will rest until the 13:00 mark at which time “ROUND 2” will begin.

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will jump up onto the rig and perform 30 Toes to Bar.

Once the Toes to Bar are complete, the athlete will pick up the DB and perform 30 DB overhead squats.

Once the DB overhead squats are complete, the athlete will advance the DB and return to the rig to perform 20 Toes to Bar followed by 20 DB overhead squats.

Once the 20 DB overhead squats are complete, the athlete will advance the DB and make their way back to the rig to complete 10 Toes to Bar and then finally 10 DB overhead squats. Once the set of 10 DB overhead squats are complete, the athlete may sprint to the finish mat.

Score is the total time to complete the workout.

Movement standars

TOES TO BAR: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.

 DB OVERHEAD SQUAT: The movement begins with the athlete standing tall with the DB positioned overhead. The athlete will squat down until their hips are clearly below parallel, and then stand tall until their hips, knees, and shoulders are in alignment. The athlete may hold the DB any way they choose so long as it is completely over the level of their head. Their elbows are not required to be locked out so long as they are able to maintain the overhead position. The rep is counted at the top of the squat.

DOUBLE DB FRONT SQUAT: the rep begins with both dumbbells in the front rack position, at the top, both knees and hips must be fully extended. Begin the squat with DB held on the shoulders, at the bottom of the squat, the hip crease must pass below the knees. A muscle clean into a squat is allowed.There is no requirement on a specific grip on the dumbbell.

Atocha Presented by Urban Poke

At 3,2,1, Go!

 

For Time

30 Deficit HSPU (15cm/9cm)

20 Sandbag Clean 150/100lbs

25m Sandbag Carry

25 Deficit HSPU

15 Sandbag Clean

25m Sandbag Carry

20 Deficit HSPU

10 Sandbag Clean

25m Sandbag Carry

 

Time Cap: 14 Minutes

Venue: Ruster Arena

TEENS 15-17 (BOYS)

Slamball 40kg/ Regular HSPU

MASTER +35 (MEN)

Slamball 50kg/ Parallete 15cm + Abmat

MASTER +40 (MEN)

Slamball 50kg/ Regular HSPU

MASTER +45 (MEN)

Slamball 40kg/ Regular HSPU (25-15-10)

MASTER +50 (MEN)

Slamball 40kg/ Abmat HSPU (25-15-10)

TEENS 15-17 (GIRLS)

Slamball 30kg/ Regular HSPU

MASTER +35 (WOMEN)

Slamball 40kg/ Parallete 15cm + Abmat

MASTER +40 (WOMEN)

Slamball 40kg/ Regular HSPU

MASTER +45 (WOMEN)

Slamball 30kg/ Regular HSPU (25-15-10)

MASTER +50 (WOMEN)

Slamball 30kg/ Abmat HSPU (25-15-10)

Description & Flow

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will perform 30 deficit handstand push ups.

Once the handstand push ups are complete, the athlete will head down to the sandbag and perform 20 sandbag cleans. Once the sandbag cleans are complete, the athlete will perform a 12.5m meter sandbag carry towards the start mat. Once both feet clearly pass the line,the athlete will turn around and carry the sandbag 12.5m back towards the finish line.

 Once the sandbag carry is complete with both feet clearly past the line, the athlete will advance the sandbag and return to the wall to then perform 25 deficit handstand push ups. Once the handstand push ups are complete the athlete will return to the sandbag and perform 15 sandbag cleans and another 25 meter sandbag carry in the same fashion.

Once the sandbag carry is complete with both feet clearly past the line,the athlete will advance the sandbag and return to the wall to complete 20 deficit handstand push ups.

 Once the handstand push ups are complete, the athlete will perform 10 sandbag cleans and a final 25 meter sandbag carry in the same fashion.

Once the third and final 25 meter sandbag carry is complete, with both feet across the line, the athlete may drop the sandbag and sprint to the finish.

Score is the total time to complete the workout.

Movement standars

DEFICIT HANDSTAND PUSH UP: The movement begins at the top of a handstand with the arms fully locked out, only the heels on the wall, and the hands placed clearly within the marked area. No part of the hand including fingers may touch the tape. At the bottom of each rep, the head touches the ground through the required deficit depth. At the top of each rep, the arms return to a fully locked out position with only the heels on the wall. Kipping is allowed as long as the other requirements are met.

SANDBAG/SLAMBALL CLEAN: The sandbag will always start from the ground. Athletes may move the sandbag from the ground to their shoulder in any manner. The rep counts when the athlete is standing with the sandbag on their shoulder, showing full extension of the knees and hips before starting the next rep. Dropping behind the shoulder is not allowed, athletes should always be facing the finish line.

SANDBAG/SLAMBALL CARRY: The sandbag/slamball must be carried in a bear hold position (held by both arms below the shoulders and above the hips). Sandbag/slamball may not be pushed or pulled at any point. Rep will be counted once both feet pass the designated line.

The rings and the ramp Presented by Ruster

At 3,2,1, Go!

 

For Time
15 Ring MU

40 Wallballs 9/6kg
HSW Ramp Down and Back

12 Ring MU

30 Wallballs
HSW Ramp Down and Back

9 Ring MU

20 Wallballs
HSW Ramp Down

 

Time Cap: 10 Minutes

Venue: Ruster Arena

TEENS 15-17 (BOYS)

NA (Only Elite)

MASTER +35 (MEN)

NA (Only Elite)

MASTER +40 (MEN)

NA (Only Elite)

MASTER +45 (MEN)

NA (Only Elite)

MASTER +50 (MEN)

NA (Only Elite)

TEENS 15-17 (GIRLS)

NA (Only Elite)

MASTER +35 (WOMEN)

NA (Only Elite)

MASTER +40 (WOMEN)

NA (Only Elite)

MASTER +45 (WOMEN)

NA (Only Elite)

MASTER +50 (WOMEN)

NA (Only Elite)

Description & Flow

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will perform 15 ring muscle ups

Once the ring muscle ups are complete, the athlete will complete 40 wall balls.

Once the wall balls are complete, the athlete will complete an unbroken handstand walk increment towards the finish mat until both hands walk past the yellow line, turn around, and perform another unbroken increment returning towards the start mat until both hands walk past the yellow line.

The athlete will then return to the rig to perform 12 ring muscle ups and 30 wall balls. Once completed, the athlete will then repeat the handstand walk course.

The athlete will return to the rig for the final round of 9 ring muscle ups and 20 wall balls.

Once the athlete completes the 20 wall balls, they will complete one unbroken handstand walk increment towards the finish mat until both hands walk past the yellow line and then sprint to the finish mat.

Score is the total time to complete the workout.

Movement standars

RING MUSCLE UP: In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. At the top, elbows must be fully locked out while supporting yourself above the rings. Control must be shown at the top, pushing away from the rings in any direction before establishing lock out at the top will result in a no-rep. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. If the heels rise above the bottom of the rings during the kip, it is a no rep. Rings will be set at a fixed height, athletes may not adjust the height of the rings.

 WALL BALL: In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

HANDSTAND WALK: The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. Athletes must walk forward, backward or sideways HS walk is not permitted. If the athlete comes down at any time, the athlete must restart from the last increment completed. Both hands, including palms and fingers, must touch the ground in front of the line.

Need for Speed Presented by Foodspring

At 3,2,1, Go!

 

For Time
25 Heavy Double Under
4-3-2-1 Clean
M: 105-115-125-135 kg

F: 70-75-85-90 kg

 

Time Cap: 4 Minutes

Venue: Train Like Fight Arena

TEENS 15-17 (BOYS)

80-90-95-100

MASTER +35 (MEN)

95-100-110-120

MASTER +40 (MEN)

90-95-100-110

MASTER +45 (MEN)

80-90-95-100

MASTER +50 (MEN)

70-80-90-95

TEENS 15-17 (GIRLS)

50-55-60-65

MASTER +35 (WOMEN)

60-65-70-75

MASTER +40 (WOMEN)

55-60-65-70

MASTER +45 (WOMEN)

50-55-60-65

MASTER +50 (WOMEN)

45-50-55-60

Description & Flow

Prior to the workout, the athlete will stage their jump rope on the first DU box.

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will perform 25 heavy double unders.

Once the first set of double unders are complete, the athlete will advance to the first barbell and perform 4 cleans. The jump rope must be staged outside of the lifting gray mat.

Once the 4 cleans are complete, the athlete will perform 25 heavy double unders and then progress to the second barbell and perform 3 cleans.

Once the 3 cleans are complete, the athlete will perform 25 heavy double unders and then progress to the third barbell and perform 2 cleans.

Once the 2 cleans are complete, the athlete will perform 25 heavy double unders and then progress to the final barbell, perform 1 clean, and then sprint to the finish.

Score is the total time to complete the workout.

Movement standars

DOUBLE UNDERS: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

CLEAN: Each rep begins with the barbell on the ground. Both plates must touch the ground. Touch-and-go reps are permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. A power clean, squat clean, or split clean will be permitted, but a deadlift followed by a  hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, the bar is resting on the shoulders, the elbows are in front of the bar when viewed from profile, and the feet are in line with each other. The athlete must reach the finish position BEFORE lowering the barbell from the shoulders. Athletes may NOT have assistance resetting or moving their equipment.

True Form True Fitness Presented by True Form

At 3,2,1, Go!

 

For Time
7 Rope Climbs
500/400m TrueForm
12m OH Lunge (85/60)kg

 

Time Cap: 6 Minutes

Venue: Foodspring Arena

TEENS 15-17 (BOYS)

7RC/ 55kg

MASTER +35 (MEN)

7RC/ 75kg

MASTER +40 (MEN)

5RC/ 65kg

MASTER +45 (MEN)

3RC/ 55kg

MASTER +50 (MEN)

3RC/ 55kg

TEENS 15-17 (GIRLS)

7RC/ 40kg

MASTER +35 (WOMEN)

7RC/ 50kg

MASTER +40 (WOMEN)

5RC/ 45kg

MASTER +45 (WOMEN)

3RC/ 40kg

MASTER +50 (WOMEN)

3RC/ 40kg

Description & Flow

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will perform 7 rope climbs.

Once the rope climbs are complete, the athlete will run 500 meters (for the men) and 400 meters (for the women) on the TrueForm.

Once the athlete has completed the run, the athlete will perform 12 meters of overhead walking lunges. Lunges are partitioned in 3 increments of 4 meters each, if they fail they go back to the completed increment. Barbell may NOT be dropped behind, dropping the bar from OH and behind is considered a norep and the athlete will need to go back to repeat the last increment of the walking lunge.

Once the athlete has crossed the designated line with both feet clearly over the athlete may set the barbell down and go over it and sprint to the finish mat.

Score is the total time to complete the workout.

Movement standars

ROPE CLIMB: In the rope climb, the athlete ascends the rope to touch the cross beam at the top. Jumping up to begin each ascent is permitted. Legs may be used,control coming down is required.

RUN: The athlete may not touch the monitor. The athlete may push off the front handrails for initial momentum only. Grabbing the handrails during the run for balance only is allowed. Holding on to the handrails during the run for support is not permitted. Athletes must remain on the runner until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the runner until they are past the required work.

OH WALKING LUNGE: Forward motion will only be allowed while the load is being supported in the overhead position. On each lunge, the trailing knee must make contact with the ground. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the barbell will need to be brought back to where the previous step began. No shuffle is permitted. Once both feet clearly pass the designated line and the athlete is standing tall, they will receive credit for that section and may drop the barbell, Barbells dropped behind constitutes a No Rep and the athlete will need to go back to perform the last increment completed.

Yoke and Roll Presented by Climbskin

At 3,2,1, Go!

 

For Time

60/40 Cal Row
then..
4 Rounds
20 GHD Sit Up
20m Yoke Carry (230/160) kg

 

Time Cap: 11 Minutes

Venue: Foodspring Arena

TEENS 15-17 

140 kg / 100 kg

MASTER +35

200 kg / 140 kg

MASTER +40 

180 kg / 115 kg

MASTER 45+

15 GHD
160 kg / 100 kg

MASTER 50+

15 GHD
140 kg / 100 kg

Description & Flow

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will go to rower and accumulate 60 calories for the men and 40 calories for the women.

Once the row is complete, the athlete will begin their first round and perform 20 GHD sit ups. Once the GHD sit ups are complete, the athlete will head towards the yoke and carry it 10 meters towards the start mat.Once the athlete has crossed over the designated line with both feet, the athlete will then turn around and carry the yoke 10 meters back towards the finish mat.

Once the athlete has crossed over the designated line with both feet, the athlete will advance their chess piece before returning to the GHD to begin the second round.

The athlete will perform rounds 2, 3, and 4 in the same fashion.

Once the athlete has carried the yoke over the designated line with both feet on the fourth round, the athlete will sprint to the finish.

Score is the total time to complete the workout.

Movement standars

ROW: The athlete may not touch the monitor. Athletes must remain on the rower until the display reads the work required completed. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row.

GHD SIT UPS: Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads. The athlete must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, within the legs of the GHD. The rep is credited when both hands return to the top and touch the foot pads.

YOKE CARRY: The yoke may be carried any way the athlete chooses. Both feet must pass the designated line.

Dirty Saiga Presented by Train Like Fight

At 3,2,1, Go!

 

For Time
50 Chest to Bar
30/24 Cal Fan Bike
20 Double DB Thruster (30/22.5)kg.
20m Tank Push

 

Time Cap: 6 Minutes

Venue: Ruster Arena

TEENS 15-17 

35 C2B
22,5 kg / 15 kg

MASTER +35 

50 / 35 C2B
30 kg / 22,5 kg

MASTER +40 

35 C2B
22,5 kg / 15 kg

MASTER +45

35 C2B / 35 Pull Ups
22,5 kg / 12,5 kg

MASTER +50

35 Pull Ups
15 kg / 12.5 kg

Description & Flow

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will perform 50 chest to bars.

Once the chest to bars are complete, the athlete will bike 30 calories (men) / 24 calories (women) .

Once the appropriate number of calories has been reached, the athlete will perform 20 double dumbbell thrusters advancing every 10 reps.

Once the thrusters are complete, the athlete will place the dumbells on the tank and push the tank towards the yellow line, the tank must be completely over the line, then the athlete will change directions and push it back to where it started. Once the tank clears the line, the athlete will sprint to the finish line and time will be called. Tank push equals two reps.

Score is the total time to complete the workout.

Movement standars

CHEST TO BAR: This is a standard chest-to-bar pull-up. Rep starts on a Dead hang, kipping or butterfly pull-ups are allowed. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap/wear hand protection (gymnastics-style grips, gloves, etc.)

PULL UP: This is a standard pull-up. Rep starts with the arms fully extended on a dead hang with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

BIKE: The athletes may not touch the monitor. Athletes must remain seated on the bike until they complete the required calories.

DOUBLE DUMBBELL THRUSTER: This movement begins with the dumbbells on the ground, bringing both dumbbells to the front rack position where it must stay during the squat. A full squat  clean into the thruster is allowed when the dumbbells are taken from the floor. Dumbbells move from the bottom of a squat in the front rack position to a full lockout overhead. On the squat, the hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells are directly over or slightly behind the middle of the body. Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep”. Athletes may not receive assistance when picking up or setting down the dumbbells.

TANK PUSH: Athletes may only push (no pulling). Both hands must be placed on the tank. Position of the hands is up to the athlete,but must always face forward. The athlete may not touch the lever. The tank may not be lifted off the floor, all four wheels must stay grounded at all times.

Dirty Saiga Presented by Train Like Fight

At 3,2,1, Go!

 

For Time
50 Chest to Bar
30/24 Cal Fan Bike
20 Double DB Thruster (30/22.5)kg.
20m Tank Push

 

Time Cap: 6 Minutes

Venue: Ruster Arena

TEENS 15-17 

35 C2B
22,5 kg / 15 kg

MASTER +35 

50 / 35 C2B
30 kg / 22,5 kg

MASTER +40 

35 C2B
22,5 kg / 15 kg

MASTER +45

35 C2B / 35 Pull Ups
22,5 kg / 12,5 kg

MASTER +50

35 Pull Ups
15 kg / 12.5 kg

Description & Flow

This workout begins with the athlete on the start mat. At the sound of the beep, the athlete will perform 50 chest to bars.

Once the chest to bars are complete, the athlete will bike 30 calories (men) / 24 calories (women) .

Once the appropriate number of calories has been reached, the athlete will perform 20 double dumbbell thrusters advancing every 10 reps.

Once the thrusters are complete, the athlete will place the dumbells on the tank and push the tank towards the yellow line, the tank must be completely over the line, then the athlete will change directions and push it back to where it started. Once the tank clears the line, the athlete will sprint to the finish line and time will be called. Tank push equals two reps.

Score is the total time to complete the workout.

Movement standars

CHEST TO BAR: This is a standard chest-to-bar pull-up. Rep starts on a Dead hang, kipping or butterfly pull-ups are allowed. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap/wear hand protection (gymnastics-style grips, gloves, etc.)

PULL UP: This is a standard pull-up. Rep starts with the arms fully extended on a dead hang with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

BIKE: The athletes may not touch the monitor. Athletes must remain seated on the bike until they complete the required calories.

DOUBLE DUMBBELL THRUSTER: This movement begins with the dumbbells on the ground, bringing both dumbbells to the front rack position where it must stay during the squat. A full squat  clean into the thruster is allowed when the dumbbells are taken from the floor. Dumbbells move from the bottom of a squat in the front rack position to a full lockout overhead. On the squat, the hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells are directly over or slightly behind the middle of the body. Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep”. Athletes may not receive assistance when picking up or setting down the dumbbells.

TANK PUSH: Athletes may only push (no pulling). Both hands must be placed on the tank. Position of the hands is up to the athlete,but must always face forward. The athlete may not touch the lever. The tank may not be lifted off the floor, all four wheels must stay grounded at all times.