2026 WORKOUTS

EVENT 1

Row, Row, Row Your Boat: 10 Min cap

Workout Overview

This workout starts with athletes on their Concept 2 Rower. As the clock beeps go, athletes will reach for the rower handles and begin rowing to complete the number of calories required for their division standard. Athletes may not get off the rower until they finish the number of calories on the rower and it is confirmed by their judge.

Once finished with the calories on the rower, athletes will go to their barbell and complete lateral burpees over the bar. Scaled athletes are allowed to step over, however all other divisions must jump over with both feet in the air before touching down on the other side of the barbell. All athletes must ensure that their chest/body fully touches the ground for the rep to count. The rep is counted after the athlete has completed the burpee and then jumped/landed on the other side of the barbell. That is one rep.

After the lateral burpees over the barbell work is completed, athletes will complete the number of hang cleans prescribed by their division. The athlete must pick up the barbell from the ground and pause before going into the first hang clean. This is to ensure that the athlete isn’t going straight from the ground into a clean as this is not the movement prescribed in the workout. The hang clean rep can start anywhere from the hip down to just below the knee, it just can’t be touching the ground as this isn’t considered from the “Hang”. The barbell must get to the athletes shoulders and the athlete must also stand all the way up with elbows in front of the barbell before going into the next rep or dropping the barbell.

After the hang clean work is completed, athletes will go back to their rower and complete the next 4 rounds, following the prescribed rep scheme. The athlete receives their score after finishing the last hang clean in the 5th round or work completed within the time cap if not finished.

Note*- All the reps are the same for both male and female, except when it comes to calories on the row. For Example, in the RX Division women will row 8 calories in the first round, 10 calories in the second, 12 calories in the third, and then 10 and 8 when going back down (rounds 4 & 5). Look under your division to see what is mentioned next to the “Cal Row” to see your division prescription. Another example, the Scaled Division has no amendments in the first and last rounds, so both men and women will complete 6 calories on the rower.

For Time: 10 Min Cap

(RX)

10-12-14-12-10

Cal Row (10/8,12/10,14/12)

Lateral burpees over barbell

Hang cleans (135/95lbs)

(Masters 35+)

8-10-12-10-8

Cal Row (8/7,10/8,12/10)

Lateral burpees over barbell

Hang cleans (135/95lbs)

(Masters 45+)

6-10-12-10-6

Cal Row (10/8,12/10)

Lateral burpees over barbell

Hang cleans (115/75lbs)

(Intermediate)

6-10-12-10-6

Cal Row (10/8,12/10)

Lateral burpees over barbell

Hang cleans (115/75lbs)

(Scaled)

6-8-10-8-6

Cal Row (8/7,10/8)

Lateral burpees over barbell

Athletes may step over

Hang cleans (95/65lbs)

EVENT 2

The Wheels On The Bus: 7 Minute AMRAP

Workout Overview

This workout starts with athletes at the starting line, on the North Side of the competition floor. When the clock beeps go, athletes will run to the other side of the competition floor to begin wall balls. When completing wall balls, athletes must go into a squat position with hips at or below parallel and then hit the appropriate wall target (10ft for men/9ft for women) for the rep to count. Athletes must complete the number of reps required for their division standard before moving on to the next movement.

After finishing the wallballs, athletes will go to the rig and complete their rig work. Scaled athletes will do hanging knee raises as all other divisions complete toes to bar. On toes to bar, both feet must make contact with the rig at the same time. Feet must also come behind the rig uprights before swinging feet back up for the next rep, for it to count. (Scaled) On hanging knee raises, feet must start in a dead hang. Knees must be lifted up past the threshold of athletes hips (hip crease) for the rep to count. Once finished the appropriate number of reps in accordance with the athletes division, they can move on to the next movement.

After completing the rig work, athletes will move on to their jump rope. All divisions must complete double-unders, except Scaled Division which will complete single-unders. The jump rope must make two rotations and pass underneath the athletes feet twice for the rep to count (This is one rep). For Singles, this would be one rotation and pass underneath the feet one time. All athletes must complete their division standard quantity of reps to move on.

Once the jump rope portion is completed, athletes will go back to the wall balls and repeat the same process. This is an AMRAP (as many reps as possible) of 7 minutes of continuous work and the score for this workout is the total number of reps completed.

7 Minute AMRAP

(RX)

15 Wall Balls (20lbs/14lbs) (10ft/9ft target)
15 Toes to bar
75 Double Unders

(Masters 35+)

12 Wall Balls (20lbs/14lbs) (10ft/9ft target)
12 Toes to bar
60 Double Unders

(Masters 45+)

10 Wall Balls (20lbs/14lbs) (10ft/9ft target)
10 Toes to bar
50 Double Unders

(Intermediate)

10 Wall Balls (20lbs/14lbs) (10ft/9ft target)
10 Toes to bar
50 Double Unders

(Scaled)

8 Wall Balls (14lbs/10lbs) (10ft/9ft target)
8 Toes to bar
40 Single Unders

EVENT 3

If You’re Happy And You Know It: 7 Min cap

Workout Overview

This workout starts with athletes by the rig, as the clock beeps go athletes will run to their box for box jump overs. Athletes must jump onto the box with both feet and step down on the other side. Athletes may not clear the box (feet must make contact on top of the box)! (Scaled) Athletes in this division may complete step overs on the box. Once the athlete completes all of their reps per their division standard. They will move on to the dumbbell Lunge.

Athletes will pick up the dumbbell and complete 30 foot Overhead Lunge. (Scaled) athletes will complete Goblet Lunge, holding one dumbbell head with both hands in front of their torso. All other divisions will complete this segment with the dumbbell locked out overhead before starting the first lunge. For the athlete to move forward, each knee must fully touch the ground and then stand all the way up, failure to do so will result in athlete going back to lunge starting line. If an athlete drops the dumbbell or loses balance, they will return to the lunge start line. To complete this portion of the workout, all athletes will lunge 15 feet, turn around and complete 15 feet back. The athlete must make their foot fully cross the line to move on.

After finishing the dumbbell lunge, athletes will complete alternating dumbbell snatches. Both heads of the dumbbell must touch the ground and athletes must fully lock out their arm at the top, ensuring the rep to count. The dumbbell must go straight from the ground to the overhead position, it may not make contact to the shoulder on the way up (as this is similar to a clean and jerk, a different movement). The athlete must complete the desired number of reps for their division standard to move on. After finishing the dumbbell snatches the athlete will go back to the box and repeat the same process of movements.

Note*- Athletes complete 2 rounds with one rep standard, they will then complete 2 rounds at a slightly higher rep count. This workout is a total of 4 rounds with these movements. Once finished the last dumbbell snatch, in the 4th round, the athlete will receive their time/score.

- Athletes may not drop or throw the dumbbell down , dumbbells must be placed down on the floor

For Time: 7 Min Cap

(RX)

2 rounds:

12 Box Jump Overs (24”/20”)