Legacy Games

Workout Details
Each round is a sprint across three machines. Athletes must complete the calories listed for their division, in order, then sprint across the finish line.

Round 1
Row: 9/7 calories
Ski: 9/7 calories
Echo Bike: 9/7 calories

Round 2, Semifinal (Top 6)
Row: 12/9 calories
Ski: 12/9 calories
Echo Bike: 12/9 calories

Round 3, Final (Top 3)
Row: 15/12 calories
Ski: 15/12 calories
Echo Bike: 15/12 calories

Flow
Each division begins with 12 athletes, split into two heats of six. Athletes must start seated on the rower with hands behind their back. On 3, 2, 1, go, athletes begin rowing and complete the calorie target before advancing to the next machine. Once all calories are complete, athletes run to the finish line.

Top 6 times from Round 1 advance to Round 2. Top 3 times from Round 2 advance to the Final. The winner of Round 3 is the Event 1 winner.

Any athlete not finishing within the time cap receives time cap plus remaining reps.

Round Schedule

• Round 1:
  • Heat 1 Scaled Male
  • Heat 2 Scaled Female
  • Heat 3 Scaled Female/RX Female
  • Heat 4 RX Female
  • Heat 5 RX Male
  • Heat 6 RX Male
• Round 2 (Top 6):
  • Heat 7 Scaled Male
  • Heat 8 Scaled Female
  • Heat 9 RX Female
  • Heat 10 RX Male
• Round 3 (Top 3)
  • Heat 11 Scaled Male/Scaled Female
  • Heat 12 RX Female/RX Male

Standards and Notes
Calories must register fully before leaving the machine.
Athletes may not touch the handles before the call of go.
To complete the round, athletes must touch the finish line.

All athletes must stay in the Athlete Holding Bay for the duration of all 3 Rounds to await scoring and advancement.

Time domain: 1 minute per station
Format: Ascending ladder into a max attempt

Workout Details
Scaled: 2 cleans at each station
RX: 2 hang snatch + 1 full snatch at each station

Male ladder (kg):
40, 50, 60, 70, 80, 90, then max weight

Female ladder (kg):
30, 35, 40, 45, 50, 55, then max weight

Flow
Athlete 1 starts on the first platform at the call of go.

To move to the next station, athletes must complete the required work within the one minute window.

Scaled division performs 2 cleans. RX division performs 2 hang snatch plus 1 snatch. Muscle or power variations are allowed. Lifts may be completed as a complex or as separate reps.

This repeats at each ascending weight.

If the athlete fails to complete all the lifts at a station, their score is the last weight successfully lifted.

Final Station: Max Lift
Athletes have within the one minute to load their bar to any weight. No outside help.

They may attempt as many lifts as they choose, adjusting weight at any time.

Only lifts completed before the minute ends will count.

One successful lift at this station will count toward their final score

Standards and Notes
Bars must start on the ground.

Athletes must control the bar with back to the floor if the bar does not contain a 15kg plate set or higher.

Tie Break

If an athlete fails to complete the full complex, their score is the total weight of the previous minute. Their tie break is how many repetitions they completed of their incomplete set. For example, if a male RX athlete did 2 hang snatches at 60kg, but failed the full snatch, their score is 50kg (tie break: 2 reps).

For time
Time cap: 8 minutes

RX Workout
For time:
12 Toes to Bar
12 Pull Ups
12m Handstand Walk (2m minimum)

12 Toes to Bar
9 Chest to Bar Pull Ups
12m Handstand Walk (2m minimum)

12 Toes to Bar
6 Bar Muscle Ups
12 m Handstand Walk (2m minimum)

Scaled Workout
For time:

12 Knee Raises
12 Ring Rows
12m Goblet Walking Lunges (15/10kg)

12 Knee Raises
9 Jumping Pull Ups
12m Goblet Walking Lunges

12 Knee Raises
6 Pull Ups
12m Goblet Lunges

Flow
On the call of go, athletes begin accumulating their first gymnastics set.

After completing the listed reps, athletes move immediately to the 12m movement (HSW for RX, goblet walking lunges for Scaled).

The handstand walk lane is divided into 2 m segments.

The workout progresses through three full cycles of gymnastics into 12m movement, finishing with a final 12m HSW or lunge across the line.

Time is called when the athlete completes the last 2m segment of their final 12m.

Scoring: If an athlete gets time capped, their score is 8:00 plus any reps they did not complete. For example, if an athlete only completes 4 of the 6 BMU, their score is 8:08. 

Handstand Walk Standard (RX)
The lane is marked in 2m sections. There is no minimum distance requirement per attempt.

If the athlete comes down at any point, they must restart behind the last completed 2m mark.

A full 2m segments counts as 1 rep. 12m HSW = 6 reps

The final segment must be fully completed for time to stop.

Goblet Lunge Standard (Scaled)
Dumbbell held in the goblet position only.

Each step must show knee contact with the floor and full hip extension at the top.

Athletes must start behind the start line and advance until the full 12m is complete.

A full 2m segments counts as 1 rep. 12m HSW = 6 reps

The same restart rule applies if the athlete steps backward or fails a rep.

Gymnastics Standards
Toes to Bar
Both feet must clearly make contact with the bar at the same time between the hands.

Pull Ups
Chin must clearly break the horizontal plane above the bar.

Chest to Bar Pull Ups
Chest must make clear contact below the collarbone.

Bar Muscle Ups
The athlete must finish with full lockout over the bar with the torso clearly over the bar line. No part of the feet may rise above the bar during the transition.

Scaled Gymnastics
Knee Raises
Knees must rise above hip crease and the feet must be brought back behind the bar and behind the body.

Ring Rows
Heels in line with the designated mark, full pull to rings until your chest touches the rings or your hands come to the sides of your chest.

Jumping Pull Ups
The bar must be at least 15cm above the top of the athlete's head when standing tall. At the start of each rep, lower the arms until fully extended. The rep is credited when the chin clearly breaks the horizontal plane of the bar.

Jumping Chest to Bar
Same setup, chest must clearly make contact with the bar.

Score: Time to complete 40 snatches
If 40 reps are not completed, the score is total snatches completed across all intervals.
Format: 3 sets of 3 minutes on, 1 minute off

RX Workout
Each 3 minute interval:
24/18 Calorie Echo Bike
9 Burpee Box Jump Overs
Max Snatches (45/30kg)

Rest: 1 minute between intervals
Goal: Accumulate 40 total snatches as fast as possible

Scaled Workout
Each 3 minute interval:
18/15 Calorie Echo Bike
7 Burpee Box Step Overs
Max Snatches (30/20kg)

Rest: 1 minute between intervals
Goal: Accumulate 40 total snatches as fast as possible

Flow
At the call of go, athletes begin with the required Echo Bike calories.

Once the calories are completed, athletes move immediately to 9 burpee box jump overs or step overs.

After completing the box movement, all remaining time in the interval is used to accumulate snatches.

Athletes rest for 1 minute before beginning the next 3 minute working interval.

Workload resets each interval: the Echo Bike and burpees must be completed again before accumulating more snatches.

Time is recorded when the athlete reaches 40 total snatches.

If the athlete does not reach 40 by the end of the third interval, their final score is the total number of completed snatches.

Movement Standards
Echo Bike
Calories must fully register before the athlete can leave the bike.

Must stay on the bike until calories are achieved.

Burpee Box Jump Overs (RX)
Chest and thighs must touch the floor facing the box.

Athlete must jump on top of the box and clear to the opposite side. Two feet must be on the box at the same time.

No requirement to stand fully on top.

Burpee Box Step Overs (Scaled)
Chest and thighs must touch the floor facing the box.

Two feet must be on the box at the same time in the step over. Athlete may jump onto the box if desired.

No requirement to stand fully on top.

Snatch
Bar moves in one motion from ground to overhead.

Full lockout required with hips, knees, and arms extended and feet in line.

Power, squat, or split variations all allowed.

For time
Time cap: 15 minutes

RX Workout
For time:
20 Double Dumbbell Front Squats
12 m Single Dumbbell Overhead Lunges

20 Double Dumbbell Hang Clean and Jerks
12 m Single Dumbbell Overhead Lunges

20 Double Dumbbell Box Stepovers 24/20”
12 m Double Dumbbell Walking Lunges

20 Double Dumbbell Thrusters
12 m Double Dumbbell Overhead Lunges

20 Double Dumbbell Devils Press
12 m Double Dumbbell Overhead Lunges

Scaled Workout
Dumbbells: 15 kg male, 10 kg female
Lunge substitute: 6 shuttle run lengths per segment
One shuttle = 6 metres

For time:
20 Double Dumbbell Front Squats
6 shuttle lengths

20 Double Dumbbell Hang Clean and Jerks
6 shuttle lengths

20 Double Dumbbell Box Stepovers 24/20”
6 shuttle lengths

20 Double Dumbbell Thrusters
6 shuttle lengths

20 Double Dumbbell Devils Press
6 shuttle lengths

Flow
Athletes complete each 20 rep DB movement before advancing to the required lunge distance.

Lunges must be completed in the designated lane.

RX athletes complete 12 m. Each 2 m segment = 1 rep.

Scaled athletes complete 6 shuttle run lengths.

Time stops when the final overhead lunge distance is fully completed and run to the finish line

Scoring: If the athlete is time capped, their score is 15:00 + any remaining repetitions. Each 2m segment = 1 rep.

Movement Standards
Double Dumbbell Front Squats
Both dumbbells are held in the front rack. The athlete's hands must be holding onto the handles of the dumbbells (dumbbells cannot be balanced on their shoulders).

Hip crease below knee, full extension at the top.

Single Dumbbell Overhead Lunges
One arm locked out overhead.

Back knee touches ground each step. Hips fully extend at the top of the rep.

Athlete's full foot must cross the line at the end of each 6m segment.

Athlete restarts behind the last completed 2m line or shuttle mark after any no rep.

Double Dumbbell Hang Clean and Jerks
Dumbbells start in the hang position above the knee.

Clean to shoulders, then jerk to full lockout. Snatches are not allowed.

Double Dumbbell Box Stepovers
Step onto the box, then over to the far side.

Dumbbells can be held in any manner (farmer's carry, front rack, on shoulders).

No jumping allowed. Both feet must touch the top of the box.

Double Dumbbell Walking Lunges
Dumbbells can be held in any manner (farmer's carry, front rack, on shoulders).

Back knee touches ground, full extension on each rep.

Double Dumbbell Thrusters
Full squat into a press to full overhead lockout in one smooth motion.

Double Dumbbell Devils Press
In the burpee, chest touches floor between the dumbbells.

Dumbbells move from ground to overhead, reaching full lockout at the top of the rep.

Shuttle Run Lengths

Athlete must cross the line with both feet and touching the ground with one hand. Each 6 m segment = 1 rep.