The Western Games - Fittest Trio 2025

DEVIL'S DOZEN
AMRAP 12:
In 12 minutes, with teammates rotating as desired, teams will complete as many rounds and reps as possible, with one athlete holding the sandbag at all times for reps to count. 

BEGINNER: (CLICK FOR 'BEG' VIDEO)
20 Hanging Knee Raise
12 Synchronized Devil's Press (10kg dumbbell - 1 each)
12 Burpee Box Step-Up (20")
*Sandbag weight = 25kg

INTERMEDIATE: (CLICK FOR 'INT' VIDEO)
Male = 15 C2B Pull-Ups / Female = 15 Pull-Ups
12 Synchronized Devil's Press (22.5kg/15kg - 1 each)
12 Burpee Box Jump (24"/20")
*Sandbag weight = Male 45kg / Female 25kg

ADVANCED: (CLICK FOR 'ADV' VIDEO)
12 Bar Muscle-Ups
12 Synchronized Devil's Press (30kg/22.5kg - 1 each)
12 Burpee Box Jump (24"/20")
*Sandbag weight = Male 70kg / Female 45kg

MOVEMENT STANDARDS
TWG Judges will be following these standards strictly. Ensure to practice these standards with your team to avoid complications on game day.

SANDBAG HOLD:
One athlete must hold the sandbag at all times, either in a bear hug or on the shoulder, with knees and hips fully extended. If the sandbag is dropped, all reps performed during that time are considered no-reps. When switching athletes, the sandbag must be secured with knees and hips extended before the team may resume counting reps.

BAR MUSCLE-UPS:
Each rep begins with arms fully extended and the head passing clearly through the bar. During the kip/swing, feet must remain below the bar. At the top, athletes must show control with arms locked out and shoulders clearly over the bar.

CHEST TO BAR PULL-UPS / PULL-UPS:
Each rep begins from a hang on the bar with arms fully extended and feet off the ground. For pull-ups, the rep is complete when the chin clearly passes over the vertical plane of the bar. For chest-to-bar pull-ups, the rep is complete when the chest makes clear contact with the bar, below the collarbone. Kipping, butterfly, or strict pull-ups are permitted for both variations.

HANGING KNEE RAISES:
*Beginner only
Each rep begins from a hang on the bar with arms fully extended, feet off the ground, and heels clearly behind the vertical plane of the bar. The athlete must raise both knees above the height of the hips, then return the heels behind the vertical plane before starting the next repetition. Any kip is permitted, but both knees must clearly break the horizontal plane of the hips for the rep to count.

SYNCHRONIZED DEVIL'S PRESS: 
*This is the only synchronized movement for this event.
With one dumbbell per athlete, the rep begins with both athletes lowering until chest and thighs touch the floor while holding the dumbbell in one hand. Athletes may rise as desired and must lift the dumbbell overhead to full lockout - knees, hips, shoulders, and elbows fully extended, dumbbell stacked over the base of the neck. Synchronization is required at the bottom (chest/thighs on floor) and the top (dumbbell locked out overhead). Athletes may wait at either position until their partner matches.

BURPEE BOX JUMP:
Facing the box, athletes lower until chest and thighs make clear contact with the floor. They may rise as desired, then jump onto the box. The rep is complete when the athlete stands tall on the box with knees and hips fully extended.

BURPEE BOX STEP-UP:
*Beginner only
Facing the box, athletes lower until chest and thighs make clear contact with the floor. They may rise as desired, then step up onto the box (jumping up onto the box is permitted). The rep is complete when the athlete stands tall on the box with knees and hips fully extended.

FULL THROTTLE
Teams will be scored on two sections: total barbell reps and fastest accumulated rowing time. Each round lasts 3 minutes. One athlete completes the buy-in row and then rests, while the other two athletes perform the AMRAP in the remaining time; sharing the reps as desired.
No specific rotation is required for the rower or AMRAP, but a different person must row every round.

4 ROUNDS: AMRAP 3

Athlete 1 = Rower Buy-In each round
(Advanced = 500m/400m, Intermediate: 500m/400m, Beginner: 350m)

In remaining time,
Athlete 2 & 3 = AMRAP:
*Reps broken up and shared as desired

BEGINNER: (CLICK FOR 'BEG' VIDEO)
*25kg
12 Deadlift
9 Hang Power clean
6 Front Squat

INTERMEDIATE: (CLICK FOR 'INT' VIDEO)*60kg/40kg
12 Deadlifts
9 Hang Clean
6 Front Squat

ADVANCED: (CLICK FOR 'ADV' VIDEO)
*70kg/45kg
12 Deadlifts 
9 Hang Snatch
6 Overhead Squat

MOVEMENT STANDARDS
TWG Judges will be following these standards strictly. Ensure to practice these standards with your team to avoid complications on game day.

BUY-IN ROW (CONCEPT 2 ROWER):
Each round begins with one athlete completing a 500m/400m buy-in row. The athlete may be seated with feet strapped in but cannot touch the handles until the start. The rower must be reset to 0m each round. Once the row is complete, the judge records the time, and the Barbell AMRAP begins

DEADLIFT:
Each rep starts with the barbell on the ground. The athlete must lift the barbell until fully standing. At the finish, the barbell must be held at the hips with shoulders behind the bar, hips and knees fully extended - at the same time.

HANG SNATCH (Advanced):
*Catching in either a power or squat position is allowed
Each rep begins with the athlete standing tall with the barbell at the hips (hang position). From there, the barbell must be lifted in one motion to overhead. The athlete may use a high hang, mid hang, or low hang.
At the finish, the barbell must be locked out overhead with arms straight, hips and knees fully extended, and feet in line.
No rep for starting without standing tall in the hang or lowering the bar before reaching full lockout overhead.

HANG CLEAN (Intermediate, Beginner):
*Catching in either a power or squat position is allowed
Each rep begins with the athlete standing tall with the barbell at the hips (hang position). From there, the barbell must be lifted in one motion to the shoulders. The athlete may use a high hang, mid hang, or low hang.
At the finish, the barbell must be secured on the shoulders with elbows clearly in front of the bar, hips and knees fully extended, and feet in line.
No rep for starting without standing tall in the hang, lowering the bar before the elbows pass in front of the bar or failing to stand tall with the bar secured on the shoulders.

OVERHEAD SQUAT (Advanced): 
Each rep starts with the barbell locked out overhead. A squat snatch may count as the first rep. The athlete must descend until the hip crease passes below the top of the knee, then return to standing.
At the finish, the barbell must remain locked out overhead with arms straight, hips and knees fully extended, and feet in line.
No rep for failing to reach full depth, not standing tall, or lowering the barbell before achieving complete lockout overhead.

FRONT SQUAT (Intermediate, Beginner):
Each rep starts with the barbell secured on the shoulders, elbows in front of the bar, and the athlete standing tall. The athlete must descend until the hip crease passes below the top of the knee, then return to standing.
At the finish, the barbell must remain on the shoulders with elbows in front of the bar, hips and knees fully extended, and feet in line.
No rep for failing to reach full depth, not standing tall, or dropping/lowering the bar before lockout is achieved.

ROWTATION (performed within event FULL THROTTLE)
Teams will be scored on two sections: total barbell reps and fastest accumulated rowing time. Each round lasts 3 minutes. One athlete completes the buy-in row and then rests, while the other two athletes perform the AMRAP in the remaining time; sharing the reps as desired.
No specific rotation is required for the rower or AMRAP, but a different person must row every round.

4 ROUNDS: AMRAP 3

Athlete 1 = Rower Buy-In each round
Advanced = 500m/400m
Intermediate: 500m/400m
Beginner: 350m

In remaining time,
Athlete 2 & 3 = AMRAP:
*Reps broken up and shared as desired


MOVEMENT STANDARDS
TWG Judges will be following these standards strictly. Ensure to practice these standards with your team to avoid complications on game day.

BUY-IN ROW (CONCEPT 2 ROWER):
Each round begins with one athlete completing a 500m/400m buy-in row. The athlete may be seated with feet strapped in but cannot touch the handles until the start. The rower must be reset to 0m each round. Once the row is complete, the judge records the time, and the Barbell AMRAP begins

SANDSTORM
FOR TIME: (11 CAP)
Teams will work to complete the prescribed workout as quickly as possible. First completing the designated Buy-In, followed by 5 rounds consisting of sandbag and wall walk repetitions. Only one athlete may work at a time, dividing the repetitions as desired.

BEGINNER: (CLICK FOR 'BEG' VIDEO)
BUY IN: 40 Cal Echo Bike
THEN - 5 ROUNDS OF:
10 DEADBALL SQUATS (12kg)
10 SCALED WALL WALK (Scaled: CrossFit Open Standard)

INTERMEDIATE: (CLICK FOR 'INT' VIDEO)
BUY IN: 50/40 Cal Echo Bike
THEN - 5 ROUNDS OF:
10 SANDBAG CLEAN (45kg/25kg)
10/8 WALL WALK (RX: CrossFit Open Standard)

ADVANCED: (CLICK FOR 'ADV' VIDEO)
BUY IN: 50/40 Cal Echo Bike
THEN - 5 ROUNDS OF:
10 SANDBAG CLEAN (70kg/45kg)
10 WALL WALK (Men: WW+WFHSPU)

MOVEMENT STANDARDS
TWG Judges will be following these standards strictly. Ensure to practice these standards with your team to avoid complications on game day.

ECHO BIKE:
Teams must accumulate 50 calories (male) / 40 calories (female). Athletes may switch as often as desired, and seat height may be adjusted if needed.
Do not touch the monitor or any buttons during the event. Judges will ensure the monitor is set before the workout begins.

SANDBAG CLEAN:
Each rep starts with the sandbag on the ground. The athlete must lift it to the top of either shoulder. At the finish, the sandbag must rest on the shoulder with one hand on and the other hand off, while standing tall with hips and knees fully extended.
Touch-and-go and dropping from the top are allowed. No rep for not reaching the shoulder, not standing tall, or not removing one hand.

WALL WALK (SCALED - BEGINNER):
*CrossFit Open Standard
Each repetition begins with the chest, thighs, and feet on the floor, with both hands positioned in front of the taped line. The athlete walks their hands until both hands are completely on the other side of the line; fingers may not touch the tape. On the descent, the feet must remain on the wall until both hands are back in front of the line, with no part of the hand touching the tape. No rep will be given if hands leave the line before the feet are on the wall, if the hands do not fully cross the line, if the feet drop off the wall before the hands return across the line, or if the starting position is not regained.

WALL WALK (RX - INTERMEDIATE MALE/FEMALE + ADVANCED FEMALE):
*CrossFit Open Standard
Each repetition begins with the chest, thighs, and feet on the floor, with both hands on the first taped line. The athlete walks their feet up the wall while keeping both hands on the line, then walks their hands toward the second line. Once both hands reach the second line simultaneously, the athlete walks back to the first line to return to the starting position. No rep will be given if hands leave the line before the feet are on the wall, if both lines are not touched with both hands, if the feet drop off the wall before the hands return to the first line, or if the starting position is not regained.

WALL WALK + WALL FACING HANDSTAND PUSH UP (ADVANCED MALE ONLY)
Each repetition begins with the chest, thighs, and feet on the floor, with both hands on the first taped line. The athlete brings their feet to the wall while keeping both hands on the first line, then walks both hands toward the second line as the feet move up. At full body extension, they perform a wall-facing handstand push-up with both hands remaining on the second line, lowering the head to clearly touch the floor and returning to full lockout with the head passing through the arms. The athlete then walks both hands back to the first line and returns to the starting position. No rep will be given if hands leave the line while feet are still on the floor, if both hands do not reach the correct lines, full extension is not achieved, the head does not touch the floor, the head does not pass through the arms, or the starting position is not regained.

TRIPLE LOAD-LIMIT
BEGINNER, INTERMEDIATE, ADVANCED
Each team member will have 3 minutes allocated to establish their heaviest successful Clean & Jerk complex. Only one member will be lifting at a time while the other two are resting.

9 MINUTES: Max load per C&J Complex
SCORE = TEAM TOTAL

00:00 - 03:00 - Athlete #1
3 Cleans + 1 Shoulder to Overhead

03:00 - 06:00 - Athlete #2
2 Cleans + 2 Shoulder to Overhead

06:00 - 09:00 - Athlete #3
1 Clean + 3 Shoulder to Overhead

MOVEMENT STANDARDS
TWG Judges will be following these standards strictly. Ensure to practice these standards with your team to avoid complications on game day.

CLEAN:
Any Clean variation is allowed (Power, Squat or Split).
The barbell begins with both plates in contact with the floor. The athlete will then bring the bar to the front rack by any variation. At the end of each rep, the athlete must clearly display full extension at the hips and knees whilst the bar is cradled in the front rack prior to descending for the following rep.
The Clean repetitions must be “TOUCH AND GO” reps, meaning the bar cannot stop/rest/regripped/dropped on the floor whilst completing a complex - doing so will result in a NO-REP and will require the athlete to start again.

SHOULDER TO OVERHEAD:
Any S2O variation is allowed (Strict/Push Press, Push/Split/Squat Jerk).
Each S2O repetition must begin with the barbell in contact with the front rack (front of shoulders/top of chest). Any S2O variation or a mix of is allowed. At the top of each rep, the athlete must clearly display full extension at the elbows, shoulders, hips and knees with both feet placed under the hips. Lowering the barbell prior to achieving full extension will result in a NO-REP and will require the athlete to start the complex again.

IMPORTANT ADDITIONAL INFO:
- Ensure to wait for your Judge to call your lift successful prior to dropping the barbell
- A lift must be completed within the allocated times to be successful
- Collars must be locked into place on the barbell for a lift to count
- The other 2 team members may help to load the barbell
- Stepping on or over the line of your allocated area will result in a NO-REP