2025 Master Fitness Championship

                  18-44

Partner 1:

15 Bar Muscle Ups

30 Front Squat (115/80)

30 Lateral Burpees over the bar

Partner 2:

30 Lateral Burpees over the bar

30 Front Squat (115/80)

15 Bar Muscle Ups

                  45-54

Partner 1:

12 Bar Muscle Ups

30 Front Squat (95/65)

30 Lateral Burpees over the bar

Partner 2:

30 Lateral Burpees over the bar

30 Front Squat (95/65)

12 Bar Muscle Ups

                  55-59

Partner 1:

30 Lateral Burpees over the bar

30 Front Squats (80/55)

10 Bar Muscle Ups

Partner 2:

30 Lateral Burpees over the bar

30 Front Squats (80/55)

10 Bar Muscle Ups

                  60-64

Partner 1:

30 Lateral Burpees over the bar

30 Front Squats (80/55)

12 Chest to Bar Pull Ups

3 Bar Muscle Ups

Partner 2:

30 Lateral Burpees over the bar

30 Front Squats (80/55)

12 Chest to Bar Pull Ups

3 Bar Muscle Ups

                  65+

Partner 1:

30 Lateral Burpees over the bar

30 Front Squats (80/55)

10 Chest to Bar Pull Ups

2 Bar Muscle Ups

Partner 2:

30 Lateral Burpees over the bar

30 Front Squats (80/55)

10 Chest to Bar Pull Ups

2 Bar Muscle Ups
________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! Partner 1 will advance to the rig and perform their designated number of bar muscle ups (55+ Lateral Burpees over the bar). Once the designated number of muscle ups are completed, Partner 1 will advance to the barbell and perform their designated number of front squats. Once the front squats are completed, Partner 1 will then perform their designated number of lateral burpees over the bar (55+ please refer to your movement scheme for your respective age group). Upon completion of the burpees, Partner 1 will proceed back to the starting mat to tag Partner 2. Partner 2 can then enter the competition floor and begin their designated number of lateral burpees over the bar. Once completed, Partner 2 will perform their designated number of front squats. Once completed, Partner 2 will advance to the rig and perform their designated number of bar muscle ups. Once Partner 2 has completed their bar muscle ups, Partner 2 will proceed back to the starting mat to complete the event. For both sections, the non-working partner must remain on the starting mat for the reps to count.

Time Cap: 8:00

Score = time

Tiebreak: After partner 1 finishes their burpees for all age groups

ELITE:

                 30-44

20 Bar Muscle Ups

40/32 Bike Erg Calories

20 Sandbag Cleans (150/100)

                  45-49

15 Bar Muscle Ups

35/28 Bike Erg Calories

15 Sandbag Cleans (150/100)

                 50-54

12 Bar Muscle Ups

30/24 Bike Erg Calories

15 Sandbag Cleans (100/70)

                  54-59

15 Sandbag Cleans (100/70)

30/24 Bike Erg Calories

10 Bar Muscle Ups

                  60-64

10 Sandbag Cleans (100/70)

30/24 Bike Erg Calories

15 Chest to Bar Pull Ups

3 Bar Muscle Ups

                  65+

8 Sandbag Cleans (100/70)

24/20 Bike Erg Calories

12 Chest to Bar Pull Ups

2 Bar Muscle Ups
________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! athletes will proceed to the rig and complete their designated number of muscle ups or the movement variation listed for their division. Upon completion of the muscle ups, the athlete will proceed to the Bike Erg and perform their designated number of calories or the movement variation listed for their division. Upon completion of their Bike Erg calories, athletes will then proceed to their sandbags to perform their respective number of sandbag cleans or the movement variation listed for their division. At the completion of the sandbag cleans, the athletes will proceed back to their starting mat to complete the event.

Time Cap: 6:00

Score = time

Tiebreak: Elite 30- 59 [rx 30-54] time after bar muscle ups  // for rest of elites will be after bike erg, for Rx 55+ will be after front squats.

RX:

           30-44

15 Bar Muscle Ups
30 Front Squat (115/80)
30 Lateral Burpees over the bar

           45-49

12 Bar Muscle Ups
30 Front Squat (95/65)
30 Lateral Burpees over the bar

           50-54

3 Bar Muscle Ups
12 Chest to bar Pull Ups
30 Front Squats (80/55)
30 Lateral Burpees over the Bar

           55-59

30 Lateral Burpees over the bar
30 Front Squats (80/55)
12 Chest to bar Pull Ups
3 Bar Muscle Ups

           60-64

28 Lateral Burpees over the bar
28 Front Squats (80/55)
12 Chest to bar Pull Ups
3 Bar Muscle Ups

             65+

25 Lateral Burpees over the bar
25 Front Squats (80/55)
10 Chest to bar Pull Ups
2 Bar Muscle Ups
________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! athletes will proceed to the rig and complete their designated number of muscle ups or the movement variation listed for their division. Upon completion of the muscle ups, the athlete will proceed to the Bike Erg and perform their designated number of calories or the movement variation listed for their division. Upon completion of their Bike Erg calories, athletes will then proceed to their sandbags to perform their respective number of sandbag cleans or the movement variation listed for their division. At the completion of the sandbag cleans, the athletes will proceed back to their starting mat to complete the event.

Time Cap: 6:00

Score = time

Tiebreak: Elite 30- 59 [rx 30-54] time after bar muscle ups  // for rest of elites will be after bike erg, for Rx 55+ will be after front squats.

ELITE:

                 30-44

120ft Single overhead lunge (50/35)

500m Ski

120ft Double front rack lunge (50s/35s)

500m Ski

120ft Double farmer lunge (50s/35s)

                  45-54

120ft Single overhead lunge (50/35)

500m Ski

120ft Double front rack lunge (50s/35s)

500m Ski

120ft Double farmer lunge (50s/35s)

                  54-59

120ft Single overhead lunge (35s/25s)

400m Ski

120ft Double front rack lunge (35s/25s)

400m Ski

120ft Double farmer lunge (35s/25s)

                  60-64

120ft Single overhead lunge (35s/25s)

300m Ski

120ft Double front rack lunge (35s/25s)

300m Ski

120ft Double farmer lunge (35s/25s)

                  65+

120ft Single overhead lunge (35s/20s)

300m Ski

120ft Double front rack lunge (35s/20s)

300m Ski

120ft Double farmer lunge (35s/20s)

RX:

                  30-44

90ft Single overhead lunge (50/35)

500m Ski

90ft Double front rack lunge (50s/35s)

500m Ski

90ft Double farmer lunge (50s/35s)

                  45-54

90ft Single overhead lunge (50/35)

500m Ski

90ft Double front rack lunge (50s/35s)

500m Ski

90ft Double farmer lunge (50s/35s)

                  55-59

90ft Single overhead lunge (35/25)

400m Ski

90ft Double front rack lunge (35s/25s)

400m Ski

90ft Double farmer lunge (35s/25s)

                  60-64

90ft Single overhead lunge (35/25)

300m Ski

90ft Double front rack lunge (35s/25s)

300m Ski

90ft Double farmer lunge (35s/25s)

                  65+

90ft Single overhead lunge (35/20)

300m Ski

90ft Double front rack lunge (35s/20s)

300m Ski

90ft Double farmer lunge (35s/20s)
________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! athletes will pick up their dumbbell. The athlete will fully extend the arm in which the dumbbell is held before the lunge can begin. The athlete will then complete their respective distance of overhead lunges. The dumbbell must be settled back to the floor and cannot be dropped at any time and may switch hands between reps.  Athletes will then proceed to their ski Erg to complete their respective ski Erg distance. Athletes will then proceed back to their dumbbells and pick both up into a front rack position. Again, the dumbbell must be settled back to the floor and cannot be dropped at any time. Once the front rack position is achieved, the athlete may begin their respective lunge distance. Upon completion of their front rack lunges, the athletes will proceed back to their ski Erg to complete their next designated distance. Upon completion of the ski Erg distance, athletes will again proceed back to their dumbbells to begin their farmers carry lunges. At the completion of their respective farmers' carry distance, the athletes will advance to their starting mat to complete the event. Hands  MUST remain on the dumbbells until they reach the ground or it will result in a NO REP.

Time Cap: 14:00

Score = time

Tiebreak: Time after first ski

ELITE:

                 30-44

2-2-2-3 minute intervals of:

4 Snatches (155/105)

3 Cleans (155/105)

2 Shoulder to Overhead (155/105)

-rest 1:00 b/t intervals-

                  45-54  

2-2-2-3 minute intervals of:

4 Snatches (135/95)

3 Cleans (135/95)

2 Shoulder to Overhead (135/95)

-rest 1:00 b/t intervals-

                  55-59

2-2-2-3 minute intervals of:

4 Snatches (105/75)

3 Cleans (105/75)

2 Shoulder to Overhead (105/75)

-rest 1:00 b/t intervals-

                  60-64

2-2-2-3 minute intervals of:

4 Snatches (95/65)

3 Cleans (95/65)

2 Shoulder to Overhead (95/65)

-rest 1:00 b/t intervals-

                  65+

2-2-2-3 minute intervals of:

4 Snatches (95/65)

3 Cleans (95/65)

2 Shoulder to Overhead (95/65)

-rest 1:00 b/t intervals-

RX:

                 30-44

2-2-2-3 minute intervals of:

4 Snatches (135/95)

3 Cleans (135/95)

2 Shoulder to Overhead (135/95)

-rest 1:00 b/t intervals-             

                  45-54

2-2-2-3 minute intervals of:

4 Snatches (115/80)

3 Cleans (115/80)

2 Shoulder to Overhead (115/80)

-rest 1:00 b/t intervals-

                  55-59

2-2-2-3 minute intervals of:

4 Snatches (95/65)

3 Cleans (95/65)

2 Shoulder to Overhead (95/65)

-rest 1:00 b/t intervals-

                  60-64

2-2-2-3 minute intervals

4 Snatches (80/55)

3 Cleans (80/55)

2 Shoulder to Overhead (80/55)

-rest 1:00 b/t intervals-

                  65+

2-2-2-3 minute intervals

4 Snatches (80/55)

3 Cleans (80/55)

2 Shoulder to Overhead (80/55)

-rest 1:00 b/t intervals-
________________________________________________________

Athletes will start at their bar with back to the bar. At the call of 3,2,1, go! athletes will turn around and perform 4 snatches. Once their 4 snatches have been successfully completed, athletes will perform 3 cleans. Once their cleans are successfully completed, athletes will perform 2 shoulder to overheads. This pattern will continue until 2 minutes have elapsed. Athletes will then have 1 minute rest before the next 2 minute segment begins. When the next segment begins, the athlete will begin with the next rep in the sequence in which they stopped during the last interval. This pattern will continue for 3 rounds of 2 minutes of work and 1 minute of rest, followed by the final round of 3 minutes of work. The athlete may put the barbell down at any time, however the bar must be settled safely to the floor and cannot be dropped until it has passed below the knees.

Time Cap: 12:00

Score = # of reps completed

Tiebreak: time of first round of 4/3/2

ELITE:

30-44

100 Double Unders

100/80 Calorie Row

45-54

80 Double Unders

80/65 Calorie Row

55-59

80 Double Unders

80/65 Calorie Row

60-64

70 Double Unders

70/55 Calorie Row

65+

70 Double Unders

70/55 Calorie Row

RX:

30-44

70 Double Unders

70/55 Calorie Row

45-54

60 Double Unders

60/50 Calorie Row

55-59

60 Double Unders

60/50 Calorie Row

60-64

50 Double Unders

50/40 Calorie Row

65+

50 Double Unders

50/40 Calorie Row

________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! Athletes will proceed to their jump rope and do their assigned number of Doubleunders, followed by their assigned calories on the rower. Upon completion of Part 1, athletes will proceed back to their jump ropes to complete their assigned number of Doubleunders, then proceed to complete their assigned number of wall balls, to then go back to their jump ropes to complete their assigned number of Doubleunders, followed by the athletes then completing their assigned number of toes to bar. The athlete’s event will conclude once they have completed their last round of toes to bar and have returned to their starting mat.

Time Cap: 14:00

Score E1 = Time

Tiebreak E1: Time of Doubleunders

Score E2 = Time for both pieces

Tiebreak E2: Time after wall balls.

ELITE:

30-44

80 Double Unders

70 Wall Balls (20/14)

60 Double Unders

50 Toes to Bar

45-54

70 Double Unders

60 Wall Balls (20/14)

50 Double Unders

40 Toes to Bar

55-59

70 Double Unders

60 Wall Balls (20/14)

50 Double Unders

40 Toes to Bar

                  60-64

60 Double Unders

50 Wall Balls (20/14)

40 Double Unders

30 Toes to Bar

                  65+

60 Double Unders

50 Wall Balls (20/14)

40 Double Unders

30 Toes to Bar

RX:

30-44

70 Double Unders

60 Wall Balls (20/14)

50 Double Unders

40 Toes to Bar

                  45-54

60 Double Unders

50 Wall Balls (20/14)

40 Double Unders

30 Toes to Bar

                  55-59

60 Double Unders

50 Wall Balls (20/14)

40 Double Unders

30 Toes to Bar

                  60-64  

50 Double Unders

40 Wall Balls (14/10) 9ft target

30 Double Unders

20 Toes to Bar

                  65+

50 Double Unders

40 Wall Balls (14/10) 9ft target 

30 Double Unders

20 Toes to Bar

________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! Athletes will proceed to their jump rope and do their assigned number of Doubleunders, followed by their assigned calories on the rower. Upon completion of Part 1, athletes will proceed back to their jump ropes to complete their assigned number of Doubleunders, then proceed to complete their assigned number of wall balls, to then go back to their jump ropes to complete their assigned number of Doubleunders, followed by the athletes then completing their assigned number of toes to bar. The athlete’s event will conclude once they have completed their last round of toes to bar and have returned to their starting mat.

Time Cap: 14:00

Score E1 = Time

Tiebreak E1: Time of Doubleunders

Score E2 = Time for both pieces

Tiebreak E2: Time after wall balls.

ELITE:

                 30-44

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (185/125)

                  45-54

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (155/105)

                  55-59

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (135/95)

                  60-64

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (105/75)

                  65+

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (105/75)

RX:

                 30-44

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (155/105)

                  45-54

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (135/95)

                  55-59

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (105/75)

                  60-64

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (95/65)

                  65+

5 Rounds of:

1 Lap Around the Comp Floor

9 Overhead Squats (95/65)
________________________________________________________

Athletes will start on their starting square. At the call of 3,2,1, go! athletes will proceed down their respective lane and under the rig. The athlete will then turn right and run one lap around the perimeter of the competition floor inside of the barricades. Upon returning, the athlete must pass back under the rig and make clear contact with their starting square to complete the run. Athletes will then advance to their barbell and perform 9 overhead squats. Upon completion of the 9th overhead squat, the athlete will place the barbell back in the starting position within their lane of the competition floor. Athletes will then proceed down their lane, under the rig, and turn right to begin their next lap around the competition floor. This pattern will be continued for 5 total rounds. Upon completion of the final 9 reps of the 5th round, the time will be noted and the athlete will have completed the event.

Time Cap: 14 

Score = number of rounds and reps completed

Tiebreak: Time after first full round.

ELITE:

30-44

21-15-9

Deadlifts (315/225)

30-60-120ft Handstand Walk

                  45-54

21-15-9

Deadlifts (275/185)

30-60-90ft Handstand Walk

                  55-59

21-15-9

Deadlifts (225/160)

15-30-60ft Handstand Walk

                  60-64

21-15-9

Deadlifts (185/130)

30-60-90ft

Double Dumbbell Overhead Carry (2x35/25)

*Cash out: 30ft Handstand Walk

                  65+

21-15-9

Deadlifts (185/130)

30-60-90ft

Double Dumbbell Overhead Carry (2x35/25)

*Cash out: 30ft Handstand Walk

RX:

30-44

21-15-9

Deadlifts (275/185)

15-30-60ft Handstand Walk

                  45-54  

21-15-9

Deadlifts (225/155)

15-30-60ft Handstand Walk

                  55-59

1-15-9

Deadlifts (185/130)

15-30-60ft Handstand Walk

                  60-64

21-15-9

Deadlifts (185/130)

15-30-60ft

Double Dumbbell Overhead Carry (2x35/25)

*Cash out: 15ft Handstand Walk

                  65+

21-15-9

Deadlifts (155/110)

15-30-60ft

Double Dumbbell Overhead Carry (2x35/25)

*Cash out: 15ft Handstand Walk

________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! Athletes will go to their bar and perform 21 deadlifts. At the completion of the 21 deadlifts, the athletes will then begin their handstand walk for their respective age group. The athlete must begin each round with both hands clearly behind the starting line for the handstand walk (double dumbbell overhead carry for 60+). Handstand walks can be broken up in 5 foot increments. At the completion of their first handstand walk, the athletes will return to their barbell and complete the round of 15 deadlifts. Once the 15 deadlifts are completed, the athlete will then complete their next distance of handstand walk for their respective age group (double dumbbell overhead carry for 60+). The athlete will then return to their barbell to complete the final round of 9 deadlifts, followed by their last round of handstand walk for their respective age group (double dumbbell overhead carry for 60+). The athlete’s event will conclude once they have completed their last handstand walk distance and have returned to their starting mat.

Time Cap: 9:00

Score = Time

Tiebreak: Time after set of 21 deadlifts.

ELITE:

                 30-44

6 Rounds of:

2 Legless Rope Climb

6 Front Squat (135/95)

12 Lateral Burpee Over Bar

                  45-54

6 Rounds of:

1 Legless Rope Climb

1 Rope Climb

6 Front Squats (115/80)

12 Lateral Burpee Over Bar

                  55-59

6 Rounds of:

2 Rope Climbs

6 Front Squats (95/65)

12 Lateral Burpee Over Bar

                  60-64

6 Rounds of:

2 Rope Climbs

5 Front Squats (95/65)

10 Lateral Burpee Over Bar

                  65+

6 Rounds of:

2 Rope Climbs

5 Front Squats (80/55)

10 Lateral Burpee Over Bar

RX:

                 30-44

6 Rounds of:

1 Legless Rope Climb

1 Rope Climb

6 Sandbag Cleans (150/100)

90ft Sandbag Bear Hug Carry (150/100)

                  45-54

6 Rounds of:

2 Rope Climbs

4 Sandbag Cleans (150/100)

90ft Sandbag Bear Hug Carry (150/100)

                  55-59

6 Rounds of:

2 Rope Climbs

4 Sandbag Cleans (100/70)

90ft Sandbag Bear Hug Carry (100/70)

                  60-64

6 Rounds of:

2 Rope Climbs

3 Sandbag Cleans (100/70)

90ft Sandbag Bear Hug Carry (100/70)

                  65+

6 Rounds of:

2 Rope Climbs

3 Sandbag Cleans (70/50)

90ft Sandbag Bear Hug Carry (70/50)
________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! athletes will head to the rig and perform their designated rope climbs per their age group. The athletes will then proceed to their barbells to complete their respective number of front squats (sandbag cleans for Rx divisions). Athletes will then perform their respective number of lateral burpees over the bar (sandbag bearhug carry for Rx divisions). The athletes will continue this pattern for 6 rounds. Upon completion of the final lateral burpees over the bar, they will go back to their starting mat to complete the event.

Time Cap: 12:00

Score = time

Tiebreak: time after first full round

                 18-44

4 Rounds of:

24/20 Echo Bike Calories

24 Box Jump Overs (24/20)

24 Dumbbell Bench Press (70s/50s)

24 Box Jump Overs (24/20)

*Split all reps as desired

                  45-54

4 Rounds of:

20/16 Echo Bike Calories

20 Box Jump Overs (24/20)

20 Dumbbell Bench Press (50s/35s)

20 Box Jump Overs (24/20)

*Split all reps as desired

                  55-59

4 Rounds of:

16/13 Echo Bike Calories

16 Box Jump Overs (24/20)

16 Dumbbell Bench Press (50s/35s)

16 Box Jump Overs (24/20)

*Split all reps as desired

                  60-64

4 Rounds of:

16/13 Echo Bike Calories

16 Box Jump Overs (24/20)

16 Dumbbell Bench Press (50s/35s)

16 Box Jump Overs (24/20)

*Split all reps as desired

                  65+

4 Rounds of:

13/10 Echo Bike Calories

12 Box Jump Overs (24/20)

12 Dumbbell Bench Press (35s/25s)

12 Box Jump Overs (24/20)

*Split all reps as desired
________________________________________________________

 Athletes will start on their mat. At the call of 3,2,1, go! athletes will proceed to the Echo bike and perform the designated number of calories. Athletes will then proceed to their box and perform the designated number of box jump overs. Athletes will then proceed to their benches and perform the designated number of dumbbell bench press repetitions. Athletes will then proceed back to their boxes to perform the designated number of box jumps. Once completed, both athletes will advance back to the starting mat to complete the event. Please note: the non-working athlete must always be in the 5 foot box behind the working athlete. Athletes can swap out at any time, but must tag each other to swap between working and non-working.

Time Cap: 12:00

Score = time

Tiebreak: After the first full round.

ELITE:

                 30-44

4 Rounds

12/10 Echo Bike Calories

12 Box Jump Overs (24/20)

12 Dumbbell Bench Press (70s/50s)

12 Box Jump Overs (24/20)

                  45-49

4 Rounds

12/10 Echo Bike Calories

10 Box Jump Overs (24/20)

12 Dumbbell Bench Press (70s/50s)

10 Box Jump Overs (24/20)

                  50-54

4 Rounds

12/10 Echo Bike Calories

10 Box Jump Overs (24/20)

12 Dumbbell Bench Press (50s/35s)

10 Box Jump Overs (24/20)

                  55-59

4 Rounds

10/8 Echo Bike Calories

8 Box Jump Overs (24/20)

10 Dumbbell Bench Press (50s/35s)

8 Box Jump Overs (24/20)

                  60-64

4 Rounds

10/8 Echo Bike Calories

8 Box Jump Overs (24/20)

10 Dumbbell Bench Press (50s/35s)

8 Box Jump Overs (24/20)

                  65+

4 Rounds

10/8 Echo Bike Calories

8 Box Jump Overs (24/20)

10 Dumbbell Bench Press (35s/25s)

8 Box Jump Overs (24/20)
________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! Athletes will proceed to their bike and complete the assigned number of calories. Athletes will then proceed to their box to perform their designated number of box jump overs. Athletes will then proceed to their bench to begin their designated number of dumbbell bench presses.Athletes must place the dumbbells at the front of the bench upon completion of each round of dumbbell bench press to advance. Athletes will then proceed back to their box to perform their designated number of box jump overs. Athletes will complete this for 4 total rounds. At the completion of the final set of box jump overs for the 4th round, the athletes will then proceed back to their starting mats to complete the event.

Time Cap: 10:00

Score = time

Tiebreak: time after 1st round

RX:
               30-44

4 Rounds
12/10 Echo Bike Calories
10 Box Jump Overs (24/20)
12 Dumbbell Bench Press (50s/35s)
10 Box Jump Overs (24/20)

               45-54

4 Rounds
10/ 8 Echo Bike Calories
10 Box Jump Overs (24/20)
10 Dumbbell Bench Press (50s/35s)
10 Box Jump Overs (24/20)

               55-59 

4 Rounds
8/ 6 Echo Bike Calories
8 Box Jump Overs (24/20)
8 Dumbbell Bench Press (50s/35s)
8 Box Jump Overs (24/20)

                60-64

4 Rounds
8/ 6 Echo Bike Calories
8 Box Jump Overs (24/20)
8 Dumbbell Bench Press (35s/25s)
8 Box Jump Overs (24/20)

                  65+

4 Rounds
8/ 6 Echo Bike Calories
8 Box Jump Overs (24/20)
8 Dumbbell Bench Press (35s/25s)
8 Box Jump Overs (24/20)

Time Cap: 10:00

Score = time

Tiebreak: time after 1st round

________________________________________________________

Athletes will start on their mat. At the call of 3,2,1, go! Athletes will proceed to their bike and complete the assigned number of calories. Athletes will then proceed to their box to perform their designated number of box jump overs. Athletes will then proceed to their bench to begin their designated number of dumbbell bench presses.Athletes must place the dumbbells at the front of the bench upon completion of each round of dumbbell bench press to advance. Athletes will then proceed back to their box to perform their designated number of box jump overs. Athletes will complete this for 4 total rounds. At the completion of the final set of box jump overs for the 4th round, the athletes will then proceed back to their starting mats to complete the event.