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Jul 27 - Aug 1, 2021 | Madison, WI
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9:00 am GMT-5 / 9:00 am GMT-5
Age Group & Adaptive Event 1

For time:

Ages 16-17, 35-39, 40-44, 45-49

4.5-mile run (6 laps)


Ages 50-54, 55-59, 14-15

3.75-mile run (5 laps)


Ages 60-64, 65+

3-mile run (4 laps)

Time cap: 40 min.

12:00 pm GMT-5 / 12:00 pm GMT-5
Age Group & Adaptive Event 2

Ages 16-17, 35-39, 40-44, 45-49

5 rounds for time:
1 legless rope climb (20 ft.)
5 deadlifts (345 lb./215 lb.)

Ages 14-15

5 rounds for time:
1 legless rope climb (20 ft.)
5 deadlifts (255 lb./175 lb.)

Ages 50-54, 55-59

5 rounds for time:
1 rope climb (20 ft.)
5 Deadlifts (315 lb./195 lb.)

Ages 60-64 and 65+

4 rounds for time:
1 rope climb (20 ft.)
5 deadlifts (255 lb./175 lb.)

Time Cap: 6 minutes

Men Adaptive 1:00 pm GMT-5 1:00 pm GMT-5

Women Adaptive 1:10 pm GMT-5 1:10 pm GMT-5

Men 60-64 1:25 pm GMT-5 1:25 pm GMT-5

Men 65+ 1:35 pm GMT-5 1:35 pm GMT-5

Boys 14-15 1:45 pm GMT-5 1:45 pm GMT-5

Women 60-64 2:00 pm GMT-5 2:00 pm GMT-5

Women 65+ 2:10 pm GMT-5 2:10 pm GMT-5

Girls 14-15 2:20 pm GMT-5 2:20 pm GMT-5

Men 50-54 2:35 pm GMT-5 2:35 pm GMT-5

Men 55-59 2:45 pm GMT-5 2:45 pm GMT-5

Women 50-54 3:00 pm GMT-5 3:00 pm GMT-5

Women 55-59 3:10 pm GMT-5 3:10 pm GMT-5

Boys 16-17 3:25 pm GMT-5 3:25 pm GMT-5

Men 35-39 3:35 pm GMT-5 3:35 pm GMT-5

Men 40-44 3:45 pm GMT-5 3:45 pm GMT-5

Men 45-49 3:55 pm GMT-5 3:55 pm GMT-5

Girls 16-17 4:10 pm GMT-5 4:10 pm GMT-5

Women 35-39 4:20 pm GMT-5 4:20 pm GMT-5

Women 40-44 4:30 pm GMT-5 4:30 pm GMT-5

Women 45-49 4:40 pm GMT-5 4:40 pm GMT-5

2:00 pm GMT-5 / 2:00 pm GMT-5
Age Group & Adaptive Event 3

Heavy Snatch

Men Adaptive 2:30 pm GMT-5 2:30 pm GMT-5

Women Adaptive 2:40 pm GMT-5 2:40 pm GMT-5

Men 60-54 2:50 pm GMT-5 2:50 pm GMT-5

Men 65+ 3:00 pm GMT-5 3:00 pm GMT-5

Women 60-64 3:10 pm GMT-5 3:10 pm GMT-5

Women 65+ 3:20 pm GMT-5 3:20 pm GMT-5

Men 50-54 3:30 pm GMT-5 3:30 pm GMT-5

Men 55-59 3:40 pm GMT-5 3:40 pm GMT-5

Boys 14-15 3:50 pm GMT-5 3:50 pm GMT-5

Women 50-54 4:00 pm GMT-5 4:00 pm GMT-5

Women 55-59 4:10 pm GMT-5 4:10 pm GMT-5

Girls 14-15 4:20 pm GMT-5 4:20 pm GMT-5

Boys 16-17 4:30 pm GMT-5 4:30 pm GMT-5

Men 35-39 4:40 pm GMT-5 4:40 pm GMT-5

Men 40-44 4:50 pm GMT-5 4:50 pm GMT-5

Men 45-49 5:00 pm GMT-5 5:00 pm GMT-5

Girls 16-17 5:10 pm GMT-5 5:10 pm GMT-5

Women 35-39 5:20 pm GMT-5 5:20 pm GMT-5

Women 40-44 5:30 pm GMT-5 5:30 pm GMT-5

Women 45-49 5:40 pm GMT-5 5:40 pm GMT-5

8:00 am GMT-5 / 8:00 am GMT-5
Adaptive & Age Group Event 4

Upper Extremity

84/68-cal. bike erg
42 GHD sit-ups
42 single dumbbell squats (50/35 lb.)
84-ft. single-arm dumbbell overhead walking lunges (50/35 lb.)
42 single dumbbell push presses (50/35 lb.)
84-ft. single-arm dumbbell overhead walking lunges

Time cap: 16 min.

*Athletes must use the same arm for overhead walking lunges and dumbbell push presses throughout the workout.

Lower Extremity

63/50-cal. bike erg
21 toes-to-bar
21 dumbbell squats (50/35 lb.)
84-ft. handstand walk
21 sandbag squats (100/70 lb.)
84-ft. handstand walk

Time cap: 16 min.

Neuromuscular

63/50-cal. bike erg
21 toes-to-bars
21 dumbbell squats (35/20 lb.)
84-ft. bear crawl
21 sandbag squats (100/70 lb.)
84-ft. bear crawl

Time cap: 16 min.

Ages 16-17, 35-39, 40-44, 45-49

For time:

84/68-cal. bike erg
42 medicine-ball GHD sit-ups (20/14 lb., women to 6-in. riser)
42 dumbbell squats (50/35 lb.)
84-ft. handstand walk (Athletes must complete 42-ft. section unbroken.)
42 sandbag squats (150/100 lb.)
84-ft. handstand walk (Athletes must complete 42-ft. section unbroken.)

Ages 50-54, 55-59, 14-15

For time:

84/68-cal. bike erg
42 GHD sit-ups (women to 6-in. riser)
42 dumbbell squats (35/20 lb.)
84-ft. handstand walk
42 sandbag squats (100/70 lb.)
84-ft. handstand walk

Ages 60-64, 65+

For time:

84/68-cal. bike erg
42 GHD sit-ups (men to 6-in. riser, women to 12-in. riser)
30 dumbbell squats (35/20 lb.)
84-ft. double dumbbell overhead walk
30 sandbag squats (100/70 lb.)
84-ft. sandbag carry

9:00 am GMT-5 / 9:00 am GMT-5
Individual Event 1

1 mile swim w/ fins
3 mile kayak paddle

11:55 am GMT-5 / 11:55 am GMT-5
Adaptive & Age Group Event 5

All Adaptive Divisions

300-m swim

Ages 16-17, 35-39, 40-44, 45-49

500-meter swim

Ages 14-15, 50-54, 55-59, 60-64, 65+

300-meter swim

12:00 pm GMT-5 / 12:00 pm GMT-5
Individual Event 2

For time:

126-ft. sled drag, 180 | 220 lb.
5 Pig flips, 350 | 510 lb.
12 muscle-ups
12 bar muscle-ups
12 bar muscle-ups
12 muscle-ups
5 Pig flips
126-ft. sled drag

Time cap: 12 min.

1:45 pm GMT-5 / 1:45 pm GMT-5
Individual Event 3

550-yard sprint
More details TBD.

3:00 pm GMT-5 / 3:00 pm GMT-5
Opening Ceremony
4:25 pm GMT-5 / 4:25 pm GMT-5
Age Group 16-17, 35-44 Event 6

For time:
30/24-cal. row
15 clean and jerks (155/105 lb.)
Sled push

4:30 pm GMT-5 / 4:30 pm GMT-5
Individual Event 4

TBD

Men 4:30 pm GMT-5 4:30 pm GMT-5

Women 5:30 pm GMT-5 5:30 pm GMT-5

8:00 am GMT-5 / 8:00 am GMT-5
Age Group 16-17, 35-44 Event 7

For time:

15 bar muscle-ups
30/24-cal. ski erg
100 double-unders
12 bar muscle-ups
30/24-cal. ski erg
100 double-unders
9 bar muscle-ups
30/24-cal. ski erg
100 double-unders

Boys/Girls 16-17 8:00 am GMT-5 8:00 am GMT-5

Men/Women 40-44 8:20 am GMT-5 8:20 am GMT-5

Men/Women 35-39 8:40 am GMT-5 8:40 am GMT-5

9:00 am GMT-5 / 9:00 am GMT-5
Adaptive Event 6

Upper Extremity

30 burpees to target
40/35-cal. ski erg
135 double-unders
24 burpees to target
30/25-cal. Ski Erg
108 double-unders
18 burpees to target
20/15-cal. ski erg
81 double-unders

Time cap: 16 min. *Ski erg performed with one arm only. Athletes must use the same arm throughout the workout.

*Double-unders may be two arms or monorope.

Lower Extremity

15 bar muscle-ups (men) | chest-to-bar pull-ups (women)
45/36-cal. ski erg
100 double-unders
12 bar muscle-ups | chest-to-bar pull-ups
36/30-cal. ski erg
75 double-unders
9 bar muscle-ups | chest-to-bar pull-ups
27/24-cal. ski erg
50 double-unders

Time cap: 16 min.

Neuromuscular

15 pull-ups
40/35-cal. ski erg
75 double-unders
12 pull-ups
30/25-cal ski erg
50 double-unders
9 pull-ups
20/15-cal. ski erg
25 double-unders

Time cap: 16 min.

9:00 am GMT-5 / 9:00 am GMT-5
Team Event 1

For time:

FF 500-m swim
FF 1,000-m kayak
MM 500-m swim
MM 1,000-m kayak

Time cap: 90 min.

9:20 am GMT-5 / 9:20 am GMT-5
Age Group 14-15, 45+ Event 6

Ages 14-15

15 bar muscle-ups
25/20-cal. ski erg
100 double-unders
12 bar muscle-ups
25/20-cal. ski erg
100 double-unders
9 bar muscle-ups
25/20-cal. ski erg
100 double-unders

Ages 55-59

9 bar muscle-ups
25/20-cal. ski erg
75 double-unders
7 bar muscle-ups
25/20-cal. ski erg
75 double-unders
5 bar muscle-ups
25/20-cal. ski erg
75 double-unders

Ages 60-64, 65+

15 chest-to-bar pull-ups
20/18-cal. ski erg
75 double-unders
10 chest-to-bar pull-ups
20/18-cal. ski erg
75 double-unders
5 bar muscle-ups
20/18-cal. ski erg
75 double-unders

Men/Women 65+ 9:20 am GMT-5 9:20 am GMT-5

Men/Women 60-64 9:40 am GMT-5 9:40 am GMT-5

Men/Women 55-59 10:00 am GMT-5 10:00 am GMT-5

Men/Women 50-54 10:20 am GMT-5 10:20 am GMT-5

Men/Women 45-49 10:40 am GMT-5 10:40 am GMT-5

10:00 am GMT-5 / 10:00 am GMT-5
Age Group 16-17, 35-44 Event 8

7-min: AMRAP of:

10/8-cal. Echo bike
10 burpee box jump-overs (24/20 in.)

– Cut to 10 Athletes

Boys 16-17 10:00 am GMT-5 10:00 am GMT-5

Girls 16-17 10:12 am GMT-5 10:12 am GMT-5

Men 40-44 10:24 am GMT-5 10:24 am GMT-5

Women 40-44 10:36 am GMT-5 10:36 am GMT-5

Men 35-39 10:48 am GMT-5 10:48 am GMT-5

Women 35-39 11:00 am GMT-5 11:00 am GMT-5

1:00 pm GMT-5 / 1:00 pm GMT-5
Team Events 2 & 3

For time:

168-ft. Bob push
25 synchro bar muscle-ups (pairs) | cheese curd hold, 100 | 70 lb.
336-ft. Bob push
50 synchro bar muscle-ups (pairs) | cheese curd hold, 100 | 70 lb.

Time cap: 12 min.

Then, at the 12-min. mark:

4 rounds of:
42 synchro toes-to-bars (pairs) | cheese curd hold, 100 | 70 lb.
42-ft. Bob drag

Time cap: 12 min.

11:50 am GMT-5 / 11:50 am GMT-5
Adaptive Event 7 – Final

Upper Extremity

Alternating pistols
30-24-18-12-6 reps
Dumbbell thrusters (70/50 lb.)
10-8-6-4-2 reps

Lower Extremity

10-8-6-4-2 reps of:
Strict HSPU (M) | Kipping HSPU (W)
Push Press (155/115 lb.)

Neuromuscular

10-8-6-4-2 reps of:
Burpee Box Jump-Overs (16/12 in.)
Thrusters (115/85 lb.)

Men 11:50 am GMT-5 11:50 am GMT-5

Women 12:05 pm GMT-5 12:05 pm GMT-5

12:20 pm GMT-5 / 12:20 pm GMT-5
Age Group 14-15, 45+ Event 7 – Final

Ages 40-44 and 45-49

For time:
10-8-6-4-2
Wall walks
Thrusters (165/115 lb.)

Ages 50-54 and 14-15

For time:
10-8-6-4-2
Wall walks
Thrusters (135/95 lb.)

Ages 55-59

For time:
9-7-5-3-1
Wall walks
Thrusters (135/95 lb.)

60-64, 65+

For time:
9-7-5-3-1
Wall walks
Thrusters (95/65 lb.)

Men/Women 65+ 12:20 pm GMT-5 12:20 pm GMT-5

Men/Women 60-64 12:35 pm GMT-5 12:35 pm GMT-5

Men/Women 55-59 12:50 pm GMT-5 12:50 pm GMT-5

Boys/Girls 14-15 1:05 pm GMT-5 1:05 pm GMT-5

Men/Women 50-54 1:20 pm GMT-5 1:20 pm GMT-5

Men/Women 45-49 1:35 pm GMT-5 1:35 pm GMT-5

1:50 pm GMT-5 / 1:50 pm GMT-5
Age Group 16-17, 35-44 Event 9 – Final

Ages 16-17, 35-39

For time:
10-8-6-4-2
Wall walks
Thruster (185/135 lb.)

Boys/Girls 16-17 1:50 pm GMT-5 1:50 pm GMT-5

Men/Women 40-44 2:05 pm GMT-5 2:05 pm GMT-5

Men/Women 35-39 2:20 pm GMT-5 2:20 pm GMT-5

5:30 pm GMT-5 / 5:30 pm GMT-5
Team Event 4

For time:

F/M pair 1

7 rounds of:
5 synchro wall walks
5 synchro thrusters, 135 | 185 lb.

F/M pair 2

5 rounds of:
7 synchro wall walks
7 synchro thrusters

Time cap: 27 min.

9:00 am GMT-5 / 9:00 am GMT-5
Team Events 5 & 6

4 rounds for time:

4 synchro rope climbs (F1/M1) | 200/250-m ski (F2/M2)
4 synchro rope climbs (F2/M2) | 200/250-m ski (F1/M1)
42-ft. Bob hand-over-hand pull, F/M pairs

Rest 2 min.

Then, 4 rounds of:

Run the field and back to Bob (all 4 teammates)
2 athletes (F1/M1) push 1 length

Time cap: 25 min.

11:00 am GMT-5 / 11:00 am GMT-5
Individual Event 5

4 rounds for time:

4 rope climbs
500m/400m Ski Erg
Sand Bag Carry

Men 11:00 am GMT-5 11:00 am GMT-5

Women 11:45 am GMT-5 11:45 am GMT-5

1:40 pm GMT-5 / 1:40 pm GMT-5
Individual Event 6

5 rounds for time of:

200-m run
1 clean

Women: 165 | 175 | 185 | 195 | 205 lb.
Men: 245 | 265 | 285 | 305 | 315 lb.

Time cap: 6 min.

Men 1:40 pm GMT-5 1:40 pm GMT-5

Women 2:16 pm GMT-5 2:16 pm GMT-5

2:52 pm GMT-5 / 2:52 pm GMT-5
Individual Event 7

5 rounds for time of:

200- to 300-m run out of the Coliseum
1 clean

Women: 210 | 215 | 220 | 225 | 230 lb.
Men: 325 | 335 | 340 | 345 | 350 lb.

Time cap: 7 min.

Men 2:52 pm GMT-5 2:52 pm GMT-5

Women 3:32 pm GMT-5 3:32 pm GMT-5

4:30 pm GMT-5 / 4:30 pm GMT-5
Individual Event 8

Some sort of handstand walk across parallel bars, stairs etc. More details TBD.

Men 4:30 pm GMT-5 4:30 pm GMT-5

Women 5:00 pm GMT-5 5:00 pm GMT-5

5:50 pm GMT-5 / 5:50 pm GMT-5
Team Event 7

For time, in a relay:

F1/M1

35 Echo bike calories
35 snatches, 75 | 105 lb., short bars

F2/M2

25 Echo bike calories
25 snatches
10 Echo bike calories
10 snatches

Time cap: 15 min.

6:36 pm GMT-5 / 6:36 pm GMT-5
Individual Event 9

21-15-9:

Echo bike (cal.)
Snatch, 75 | 105 lb. (short bars)

Time cap: 8 min.

Men 6:36 pm GMT-5 6:36 pm GMT-5

Women 7:06 pm GMT-5 7:06 pm GMT-5

10:00 am GMT-5 / 10:00 am GMT-5
Team Event 8 & 9

For time:

1.5-mile run
168-ft. handstand walk
1.5-mile run
168-ft. handstand walk

Time cap: 40 min.

Then,

F/F pair
3-rep-max back squat

M/M pair
3-rep-max back squat

Time frame: 8 min., each pair

11:15 am GMT-5 / 11:15 am GMT-5
Individual Event 10

For time:

30 toes to bar
run 1.5 miles
30 toes to bar
run 1.5 miles
30 toes to bar

2:00 pm GMT-5 / 2:00 pm GMT-5
Team Event 10

5 rounds for time:

1 peg board ascent each while other 3 team members do 6 burpees over worm.
8 worm squats

Heat 1 2:00 pm GMT-5 2:00 pm GMT-5

Heat 2 2:20 pm GMT-5 2:20 pm GMT-5

3:00 pm GMT-5 / 3:00 pm GMT-5
Individual Event 11

11 minute AMRAP:

1 peg board ascent
7 DB overhead squats 70/50
15 heavy double unders

Women Heat 1 3:00 pm GMT-5 3:00 pm GMT-5

Women Heat 2 3:15 pm GMT-5 3:15 pm GMT-5

Men Heat 1 3:35 pm GMT-5 3:35 pm GMT-5

Men Heat 2 3:50 pm GMT-5 3:50 pm GMT-5

4:35 pm GMT-5 / 4:35 pm GMT-5
Individual Event 12

1rm Snatch

Women 4:35 pm GMT-5 4:35 pm GMT-5

Men 5:35 pm GMT-5 5:35 pm GMT-5

9:00 am GMT-5 / 9:00 am GMT-5
Team Event 11

2.5 rounds for time:
20 med-ball GHD sit-ups 14/20lb F1,M1
8 burpee curd tosses over the hay bale 70/100lb F2,M2
(switch)
20 med-ball GHD sit-ups 14/20lb F2,M2
8 burpee curd tosses over the hay bale 70/100lb F1,M1
Then:
40 Worm hang clean and jerks

9:50 am GMT-5 / 9:50 am GMT-5
Individual Event 13

4 rounds of:

20 GHD sit-ups
8 cheese curd burpees over the hay bale, 70 | 100 lb.
168-ft. yoke carry, 425 | 605 lb.
1-min. reset

Time caps by round: 2 | 2 | 2 | 3 min.

Men 9:50 am GMT-5 9:50 am GMT-5

Women 10:05 am GMT-5 10:05 am GMT-5

10:35 am GMT-5 / 10:35 am GMT-5
Team Event 12

21-15-9:

Deadlifts, 805 lb.
Strict synchro handstand push-ups

Time cap: 7 min.

12:00 pm GMT-5 / 12:00 pm GMT-5
Individual Event 14

6-10-14 reps of:

Deadlifts, 275 | 405 lb. (short bars)
Freestanding handstand push-ups

Time cap: 7 min.

Men 12:00 pm GMT-5 12:00 pm GMT-5

Women 12:30 pm GMT-5 12:30 pm GMT-5

1:10 pm GMT-5 / 1:10 pm GMT-5
Team Event 13 – Final

For time:

30 chest-to-bar pull-ups, each
30 chest-to-bar pull-ups, each
30 chest-to-bar pull-ups, each
36-ft. Worm lunge, right shoulder
36-ft. Worm lunge, left shoulder
36-ft. Worm lunge, either shoulder

Time cap: 7 min.

1:40 pm GMT-5 / 1:40 pm GMT-5
Individual Event 15 – Final

For time:

600-m row
90 chest-to-bar pull-ups
36-ft. back-rack walking lunge
36-ft. front-rack walking lunge
36-ft. overhead walking lunge

135 | 185 lb., short bar

Time cap: 11 min.

Men Heat 1 1:40 pm GMT-5 1:40 pm GMT-5

Men Heat 2 1:55 pm GMT-5 1:55 pm GMT-5

Women Heat 1 2:20 pm GMT-5 2:20 pm GMT-5

Women Heat 2 2:35 pm GMT-5 2:35 pm GMT-5

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