2025 WORKOUTS

EVENT 1

The Cyclone (Workout 1) 7 Minute Cap

100 points

Workout Overview

This workout starts with athletes behind their echo bike. As the clock beeps go, athletes will get on their bikes to complete the number of calories required for their division standard. Athletes may not get off the bike until they finish the calories on the bike and it is confirmed by their judge. 

Once finished with the calories on the bike, athletes will go to the rig and complete their rig work. Scaled athletes will do hanging knee raises as RX & Masters complete toes to bar. (RX/Masters) 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 (hipcrease) for the rep to count. 

After rig work is completed, athletes move on to the 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.

After the box jump overs are completed, athletes will go back to the bike 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) 

  • 14/11 Cal Echo Bike

  • 14 Toes to bar

  • 10 Box Jump Overs (30”/24”)

(Masters 35+) 

  • 12/9 Cal Echo Bike

  • 12 Toes to bar

  • 8 Box Jump Overs (24”/20”)

(Scaled) 

  • 8/7 Cal Echo Bike

  • 10 Hanging Knee Raises

  • 6 Box Jump Overs (24”/20”)

    • (may step over)


EVENT 2

The Dust Devil (Workout 2)

2 Part workout/2 SCORES (8 min running clock)

100 points (50/50)
Workout Overview

Part 1 - For time (0:00-5:00) min

This workout starts with athletes behind their Ski Erg facing away from it. As the clock beeps go, athletes will turn and get on their ski ergs to complete the number of calories required for their division standard. Athletes may not get off the ski erg until they finish the calories on the ski erg and it is confirmed by their judge. 

Once finished with the calories on the ski erg, athletes will go to their wall balls and complete the number of wall balls required for their division standard. Wall balls must hit the appropriate target (10ft for men/9ft for women) for the rep to count. Athletes must also break parallel on depth for wall ball reps to count.

All athletes will complete 3 rounds of ski erg calories and wallballs. Athletes have 5 mins to complete this task. The remaining time will count towards additional rest into part 2 of this workout. If part 1 is not completed the athlete will be time capped and have less rest.

Min (5:00-6:00) is a 1 min mandatory rest.

Part 2 - For MAX reps (6:00-8:00) min

Athletes will start standing over the barbell, athletes may not touch the barbell until the clock hits the 6 min mark. When the clock hits that mark athletes begin part 2 and try to complete as many cleans as possible. It is required that these are squat cleans. However the (Scaled) division, may complete these as power or squat. (RX/Masters) must complete squat cleans. The hip crease must break past or go to parallel to count for depth on the movement. Athletes must also stand all the way up with the barbell before going into the next rep or dropping the barbell. Athletes have 2 mins of work time.

This workout does have a spilt score of 50/50 for a 100 point total

2 parts/2 score workout on 8 min running clock

Part 1 - 50 points

For time (0:00-5:00) min

Complete 3 rounds

(RX) 

  • 12/9 cal Ski Erg

  • 18 Wall Balls (20lbs/14lbs) (10ft/9ft target)

(35+) 

  • 10/8 cal Ski Erg

  • 15 Wall Balls (20lbs/14lbs) (10ft/9ft target)

(Scaled) 

  • 8/7 cal Ski Erg

  • 12 Wall Balls (14lbs/10lbs) (10ft/9ft target)

1 min rest (5:00-6:00)

Part 2 - 50 points

Max Squat Cleans (6:00-8:00) min

(RX)

  • Max squat cleans at (155/105lbs)

(35+)

  • Max squat cleans at (135/95lbs)

(Scaled)

  • Max cleans at (95/65lbs)

    • (power or squat acceptable)

EVENT 3

Not yet released…