The Gauntlet 2026 (TCSC Kamloops)

5min AMRAP
1,2,3,4… etc Bodyweight Complexes*
4,8,12,16... etc Thrusters

1 Bodyweight Complex is...

• Competitive: 1 Burpee + 1 C2B + 2 Bar Muscle-Ups
• Competitive Masters: 1 Burpee + 2 C2B + 1 Bar Muscle-Up
• Intermediate: 1 Burpee + 2 Pull-Ups + 1 C2B
• Intermediate Masters: 1 Burpee + 3 Pull-Ups
• Recreational: 1 Burpee + 3 Hanging Knee Raises
• Recreational Masters: 1 Burpee + 3 Hanging Knee Raises

Thruster Weights (♀/♂)

• Competitive: 95#/135#
• Competitive Masters: 85#/120#
• Intermediate: 85#/120#
• Intermediate Masters: 75#/105#
• Recreational: 45#/65#
• Recreational Masters: 25#/35#

SCORING:

Total Reps Completed (each movement within each complex will contribute to total score). 

NOTES
All reps for the bodyweight complex and thrusters can be split as the team sees fit. The bodyweight complexes do not have to be unbroken (you can come down from the bar), but each single complex must be completed by one athlete. Eg. You can't have one athlete do a burpee and a C2B, then have the other athlete finish the complex by doing the 2 remaining bar muscle-ups.

Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

FOR REPS - 5:00 CLOCK
15 Shuttle Runs (50ft = 1)
Wall Walks
MAX Rope Climbs in Remainder (SPLIT)

Wall Walks

• Competitive: 15reps (SYNCHRO) to 10" Line
• Competitive Masters: 12reps (SYNCHRO) to 10" Line
• Intermediate: 15reps (SYNCHRO) to 15" Line
• Intermediate Masters: 12reps (SYNCHRO) to 15" Line
• Recreational: 15reps (SPLIT) to 20" Line
• Recreational Masters: 12reps Bear Crawl (SPLIT - 25ft = 1)

Rope Climbs

• Competitive: 15'
• Competitive Masters: 15'
• Intermediate: 15'
• Intermediate Masters: 12'
• Recreational: SLS (Stand-Lie-Stand)
• Recreational Masters: SLS (Stand-Lie-Stand)

SCORING:

Total Reps of Wall Walks and Rope Climbs all contribute to final score.

NOTES

• Shuttle Runs
  • Shuttle runs will be wall-to-wall. Athletes must touch the designated marker on each wall to complete a rep.
  • Teams can split shuttle runs between teammates as they choose.
• Wall Walks:
  • Each rep begins with the athlete lying on their belly and ends when both hands make contact with the required tape line.
  • Synchronized Wall Walks: Both athletes must have all four hands touching the required tape line at the same time for the rep to count.
• Rope Climbs:
  • Teammates can divide reps as they choose
  • Reps only count if at least one hand touches the required target line before descending
  • Recreational divisions will perform SLS (Stand-Lie-Stand) reps instead of rope climbs.

Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

FOR REPS - 5:00 CLOCK
475m (♀) / 550m (♂) SkiErg (SIMULTANEOUS)
30 DB Snatch (SYNCHRO)
MAX Skipping in Remainder (SPLIT)

DB Weights (♀/♂)

• Competitive: 45#/65#
• Competitive Masters: 40#/55#
• Intermediate: 35#/50#
• Intermediate Masters: 30#/45#
• Recreational: 20#/30#
• Recreational Masters: 10#/15#

"Skipping"

• Competitive: Double Unders
• Competitive Masters: Double Unders
• Intermediate: Double Unders
• Intermediate Masters: Double Unders
• Recreational: Single Unders
• Recreational Masters: Box Step-Ups (12")

SCORING:

The score is the total combined reps of synchronized dumbbell snatches and skipping reps completed within 5:00.

NOTES

• SkiErg:
  • Both teammates will ski simultaneously.
  • Each athlete must reach their required distance before the team can begin the next movement.
• Synchronized Dumbbell Snatches:
  • Both heads of the dumbbell must touch the floor at the start of each rep.
  • Athletes do not have to alternate arms by rep, but they can if they choose.
  • Teammates must perform each rep together, with the dumbbells locked out overhead simultaneously.
  • Dumbbells must be controlled to the ground after each rep. If a dumbbell is dropped at any point, the team will receive a no-rep and a 15rep reduction from their final score.
• Skipping:
  • Only one athlete may skip at a time. Teammates can switch as needed.

Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

ALL DIVISIONS

ON A 5:00 CLOCK, ESTABLISH UNBROKEN COMPLEX FOR MAX LOAD:
1 Deadlift
1 Hang Clean
1 Clean

NOTES

• Scoring
  • The heaviest successful complex for each athlete will be totaled for their final score.
  • Female athletes will have their load divided by 0.7
  • Example
    • M/F Team: M Lifts 190#, Female Lifts 140#
    • F's 140# lift is multipled by 0.7 (=200#)
    • Combined Total and final score is 390#
• Complex Movement Standards
  • Deadlift: The barbell must be fully locked out (hips and knees extended, shoulders behind the bar) before initiating the hang clean.
  • Hang Clean: The athlete may not return the bar to the floor after the deadlift. The bar must be cleaned from the hang position (anywhere above the floor).
  • Clean: The barbell must return to the floor as a touch-and-go rep. No pausing or re-setting on the floor is allowed.
  • Hang Clean and Clean can be performed as a power or squat clean—athlete’s choice.
  • If a rep of the complex is missed, the athlete must drop the barbell and restart.
• Time Management
  • Teams can use the 5:00 rest window before this workout begins to load their barbell and prepare. Any lifts performed in this window will not be scored.
  • Athletes can complete as many attempts as they wish within the 5:00 work window.
  • Teams can prepare, load and lift their bar during the preceding 5:00 rest window, but any lifts done will not be scored until the 5:00 WORK clock begins.
  • Athletes can complete as many attempts as they wish within the 5:00 window.
• Equipment
  • Each lane will be provided with the following equipment (plan accordingly):
    • 1x 35# Barbell (shared by teammates)
    • 4x 45# Plates
    • 8x 25# Plates
    • 12x 10# Plates
    • 2x 5# Plates
    • 2x 2.5# Plates 
    • 2x Clips (barbell must be clipped)

Additional details will be included in Competition Corner, explained on the day of the event, and if deemed necessary, a video will be sent out prior.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.