FitFest 6.0

Event 2 – Built Different

Type: Same-Sex Pairs | Two Scores
Part A (0:00–6:00): Heaviest Successful Complex
Part B (6:00–10:00): Max Burpees Over Bar

Workout Description

Part A – 6:00 Window
Both partners share one barbell and have 6 minutes to each establish their heaviest successful complex.

Complex:
1 Deadlift
1 Clean
1 Hang Clean
1 Shoulder-to-Overhead

• The complex must be performed unbroken.

• Partners may alternate attempts or choose one partner to lift first, but total time is shared.

• Score = the sum of both partners’ heaviest successful lifts.

Part B – 4:00 Window
Immediately following Part A, teams complete:

AMRAP 4:00 – Max Burpees Over the Bar

• One partner works at a time.

• Barbell remains loaded to the heaviest successful weight from Part A.

• Partners may switch as desired.

• Score = total combined burpees completed in 4 minutes.

Event 2 – Built Different

Type: Same-Sex Pairs | Two Scores
Part A (0:00–6:00): Heaviest Successful Complex
Part B (6:00–10:00): Max Burpees Over Bar

Workout Description

Part A – 6:00 Window
Both partners share one barbell and have 6 minutes to each establish their heaviest successful complex.

Complex:
1 Deadlift
1 Clean
1 Hang Clean
1 Shoulder-to-Overhead

• The complex must be performed unbroken.

• Partners may alternate attempts or choose one partner to lift first, but total time is shared.

• Score = the sum of both partners’ heaviest successful lifts.

Part B – 4:00 Window
Immediately following Part A, teams complete:

AMRAP 4:00 – Max Burpees Over the Bar

• One partner works at a time.

• Barbell remains loaded to the heaviest successful weight from Part A.

• Partners may switch as desired.

• Score = total combined burpees completed in 4 minutes.

Event 1 – TriROX

Time Cap: 20 Minutes | Score: Time to complete all work
Tiebreak: Time when the sled push is completed

Workout Description

For time, teams complete the following work:

1. Run

• Liberty – 200 m

• Independence– 300 m

• Freedom – 400 m

2. Row (split as desired)

• Liberty – 600 m

• Independence – 700 m

• Freedom – 800 m

3. Run (same distances as above)

4. Farmers Carry (combined distance; partners may walk together or alternate)

• Liberty – 100 m with two 35/20 lb dumbbells

• Independence – 150 m with two 50/35 lb dumbbells

• Freedom – 200 m with two 70/50 lb dumbbells

5. Run (same distances as above)

6. Sled Push (total 200 ft distance; one partner working at a time)

• Liberty – 2 plates (M) / 1.5 plates (F)

• Independence – 3 plates (M) / 2 plates (F)

• Freedom – 4 plates (M) / 2.5 plates (F)

7. Run (same distances as above)

8. Wallballs (split as desired; one works while one rests)

• Liberty – 60 reps @ 10/6 lb to 9 ft

• Independence – 70 reps @ 14/10 lb to 10 ft

• Freedom – 80 reps @ 20/14 lb to 10 ft

Movement Standards and Flow

• Both partners must run together and cross the line before beginning the next station.

• Machine work may be split freely.

• Carries and sled pushes are for combined distance; partners decide how to divide effort.

• Wallball reps must meet target height and depth standards per division.

Event 2 – Built Different

Type: Two Scores
Part A (0:00–6:00): Sum of Heaviest Successful Complexes
Part B (6:00–10:00): Max Burpees Over Bar

Workout Description

Part A – 6:00 Window
Both partners share one barbell and have 6 minutes to each establish their heaviest successful complex.

Complex:
1 Deadlift
1 Clean
1 Hang Clean
1 Shoulder-to-Overhead

• The complex must be performed unbroken.

• Partners may alternate attempts or choose one partner to lift first, but total time is shared.

• Score = the sum of both partners’ heaviest successful lifts.

Part B – 4:00 Window
Immediately following Part A, teams complete:

AMRAP 4:00 – Max Burpees Over the Bar

• One partner works at a time.

• Barbell remains loaded to the heaviest successful weight from Part A.

• Partners may switch as desired.

• Score = total combined burpees completed in 4 minutes.

Event 2 – Built Different

Type: Two Scores
Part A (0:00–6:00): Sum of Heaviest Successful Complexes
Part B (6:00–10:00): Max Burpees Over Bar

Workout Description

Part A – (0:00–6:00)
Both partners share one barbell and have 6 minutes to each establish an individual heaviest successful complex.

Complex:
1 Deadlift
1 Clean
1 Hang Clean
1 Shoulder-to-Overhead

• The complex must be performed unbroken.

• Partners may alternate attempts or choose one partner to lift first, but total time is shared.

• Score = the sum of both partners’ heaviest successful lifts.

Part B – (6:00–10:00)
Immediately following Part A, teams complete:

AMRAP 4:00 – Max Burpees Over the Bar

• One partner works at a time.

• Barbell remains loaded to the heaviest successful weight from Part A.

• Partners may switch as desired.

• Score = total combined burpees completed in 4 minutes.

Event 3- Hang Time 

Time Cap: 10 Minutes | Score: Total Rounds + Reps

Workout Description

AMRAP 10

P1: Rig Work

P2: Bike Cals

Switch

P1: Bike Cals

P2: Rig Work

A round is complete when both partners have completed both stations.

Division Standards

Rig Work 

• Liberty – 8 Jumping Pull-Ups + 4 Hanging Knee Raises
• Independence– 8 Chin-Over-Bar Pull-Ups + 4 Hanging Straight-Leg Raises
• Freedom – 8 Chest-to-Bar Pull-Ups + 4 Toes-to-Bar

Bike Calories

• Liberty – 8/6 cal
• Independence  – 10/8 cal
• Freedom– 12/9 cal

Flow

• Partner A performs the rig work while Partner B performs the bike calories.

• When both athletes finish, they switch stations.

• Continue alternating full rounds for the duration of 10 minutes.

• The score is total completed rounds plus additional reps at the call of time.

Movement Standards

Jumping Pull-Up: Bar set 6" above standing reach; athlete must begin with arms fully extended and finish with chin clearly over the bar.
Chin-Over-Bar Pull-Up: Athlete begins from full hang and must bring chin over the bar at the top.
Chest-to-Bar Pull-Up: Athlete begins from full hang and must make visible contact of the chest (below the collarbone) with the bar.
Hanging Knee Raise: Knees must rise above the height of the hips on each rep.
Hanging Straight-Leg Raise: Legs must stay straight with heels together, reaching above hip height.
Toes-to-Bar: Both feet must touch the bar between the hands at the same time.
Bike Calories: The monitor must reset to zero each round before the next partner begins.

Notes

• Only one athlete may be on the rig at a time.

• The bike monitor must fully register calories before switching. Monitor is reset between partners.

Workout Flow

6 Rounds (3 Rounds Each):

10 Snatches (any style: power, squat, or muscle)

12/10 Calorie SkiErg

10 Front Squats (from the floor, same barbell)

You Go, I Go - P1: completes 1 round, then P2: completes 1 round.
Continue alternating, with one partner working at a time, until each partner completes three total rounds (six total for the team).

Division Standards

Liberty – 35/15 lb barbell
Independence – 65/45 lb barbell
Freedom– 95/65 lb barbell

Movement Standards

Snatch: Barbell moves from ground to overhead in one continuous motion.
Lockout must be complete with hips, knees, and arms fully extended. Any style (power, squat, muscle) permitted.

SkiErg Calories:
Monitor must start from zero for each athlete’s round. Calories must fully register before switching partners.

Front Squat: Barbell starts in the front rack. Hip crease must pass below the top of the knees; athlete must stand tall to full extension before returning to the next rep.

Notes

• Partners must alternate complete rounds (A completes all work, then B).

• Teams share one SkiErg and one barbell.

• Time cap is 9 minutes — if incomplete, record total reps finished. Score will be 9:00+ incomplete reps

Event 4: Gas Pedal

For Time – (9-Minute Cap)

Partners alternate full rounds until both complete three rounds each.
Score = total time (or total reps at time cap).

Workout Flow

Each partner completes one full round before switching.

1. 10 Snatches (any style: power, squat, or muscle)

2. 12/10 Calorie SkiErg

3. 10 Front Squats (from the floor, same barbell)

After Partner A finishes their round, Partner B completes one full round.
Continue alternating until each partner completes three total rounds (six total for the team).

Division Standards

Liberty – 35/15 lb barbell
Independence – 65/45 lb barbell
Freedom– 95/65 lb barbell

Movement Standards

Snatch: Barbell moves from ground to overhead in one continuous motion.
Lockout must be complete with hips, knees, and arms fully extended. Any style (power, squat, muscle) permitted.

Front Squat: Barbell starts in the front rack. Hip crease must pass below the top of the knees; athlete must stand tall to full extension before returning to the next rep.

SkiErg Calories:
Monitor must start from zero for each athlete’s round. Calories must fully register before switching partners.

Notes

• Partners must alternate complete rounds (A completes all work, then B).

• Teams share one SkiErg and one barbell.

• Time cap is 9 minutes — if incomplete, record total reps finished. Score will be 9:00+ incomplete reps

10-Minute AMRAP

Partners work at the same time.
One partner completes the rig work while the other completes calories on the bike.
Partners switch stations after each full round.
Score = total combined rounds + reps.

1. Rig Work (one partner at a time)

Liberty – 8 Jumping Pull-Ups + 4 Hanging Knee Raises
 Independence– 8 Chin-Over-Bar Pull-Ups + 4 Hanging Straight-Leg Raises
Freedom – 8 Chest-to-Bar Pull-Ups + 4 Toes-to-Bar

2. Bike Calories (one partner at a time)

Liberty – 8/6 cal
Independence  – 10/8 cal
Freedom– 12/9 cal

Flow

• Partner A performs the rig work while Partner B performs the bike calories.

• When both athletes finish, they switch stations.

• Continue alternating full rounds for the duration of 10 minutes.

• The score is total completed rounds plus additional reps at the call of time.

Movement Standards

Jumping Pull-Up: Bar set 6" above standing reach; athlete must begin with arms fully extended and finish with chin clearly over the bar.
Chin-Over-Bar Pull-Up: Athlete begins from full hang and must bring chin over the bar at the top.
Chest-to-Bar Pull-Up: Athlete begins from full hang and must make visible contact of the chest (below the collarbone) with the bar.
Hanging Knee Raise: Knees must rise above the height of the hips on each rep.
Hanging Straight-Leg Raise: Legs must stay straight with heels together, reaching above hip height.
Toes-to-Bar: Both feet must touch the bar between the hands at the same time.
Bike Calories: The monitor must reset to zero each round before the next partner begins.

Notes

• Only one athlete may be on the rig at a time.

• The bike monitor must fully register calories before switching. Monitor is reset between partners.

Event 1 – TriROX

Time Cap: 18 Minutes | Score: Time to complete all work
Tiebreak: Time when the sled push is completed

Workout Description

For time, teams complete the following work:

1. Run

• Liberty – 200 m

• Independence– 300 m

• Freedom – 400 m

2. Row (split as desired)

• Liberty – 600 m

• Independence – 700 m

• Freedom – 800 m

3. Run (same distances as above)

4. Farmers Carry (combined distance; partners may walk together or alternate)

• Liberty – 100 m with two 35/20 lb dumbbells

• Independence – 150 m with two 50/35 lb dumbbells

• Freedom – 200 m with two 70/50 lb dumbbells

5. Run (same distances as above)

6. Sled Push (total 200 ft distance; one partner working at a time)

• Liberty – 2 plates (M) / 1.5 plates (F)

• Independence – 3 plates (M) / 2 plates (F)

• Freedom – 4 plates (M) / 2.5 plates (F)

7. Run (same distances as above)

8. Wallballs (split as desired; one works while one rests)

• Liberty – 60 reps @ 10/6 lb to 9 ft

• Independence – 70 reps @ 14/10 lb to 10 ft

• Freedom – 80 reps @ 20/14 lb to 10 ft

Movement Standards and Flow

• Both partners must run together and cross the line before beginning the next station.

• Machine work may be split freely.

• Carries and sled pushes are for combined distance; partners decide how to divide effort.

• Wallball reps must meet target height and depth standards per division.