World Fitness Project - Finals

EVENT 1A & 1B

TIME DOMAIN: 24-MINUTES

1A:  FOR TIME

12:00 MINUTE CAP

800M RELAY (200M PER ATHLETE)

SCORE = TIME OR REPS COMPLETED AT TIME CAP

2:00 REST

@14:00

1B:  FOR TIME

10:00 MINUTE CAP

M/F PAIR 1:  200M SWIM ALTERNATING EVERY 50M

WORKING AT THE SAME TIME

M/F PAIR 2:  80 SKI CALS

-THEN SWITCH-

M/F PAIR 2:  200M SWIM ALTERNATING EVERY 50M

WORKING AT THE SAME TIME

M/F PAIR 1:  80 BIKE ERG CALS

SCORE = TIME OR REPS COMPLETED AT TIME CAP

EVENT 2

TIME DOMAIN: 20-Minutes

4 ROUNDS:

8 SHORT ROPE CLIMBS (2 EACH ATHLETE)

24 SYNCHRO BURPEE BOX JUMP OVERS - 20" (12 EACH PAIR)

16 SQUAT CLEANS (YGIG, 8 EACH PAIR) - 100 KG / 71 KG (220 / 156LBS)

SCORE - Time or Reps Completed at CAP.

EVENT 3

TIME DOMAIN: 25-Minutes

TEAM PROJECT 1

FOR TIME: 25-Minute Cap

M/F Pairs Chipper Style

M/F Pair 1 Start:
60 cal C2 BIKE ERG
120m DB FARMER CARRY - 100 / 70lbs (45 / 32kg)
60 cal SKI ERG
60 FEEDSACK BOX STEP OVERS - 100 / 70lbs (45 / 32kg)
60 cal ROW
120m BEAR HUG SB CARRY - 150 / 100lbs (68 / 45kg)

In M/F Pairs Running Together:

M/F Pair 2 Start
6  - 800m Runs

Alternate M/F Pairs every 800m

Continue until all work has been completed.

SCORE= Time or Reps Competed at CAP

EVENT 4A & B

TIME DOMAIN: 8-MINUTES

TEAM MAX SNATCH

4A:SUM OF THE OF HEAVIEST SUCCESSFUL LIFT FOR EACH MALE (100 POINTS) + TIEBREAKER (Sum of the second highest lifts)

4B:SUM OF THE OF HEAVIEST SUCCESSFUL LIFT FOR EACH FEMALE (100 POINTS) + TIEBREAKER (Sum of the second highest lifts)

EVENT 5

TIME DOMAIN: 20-MINUTES

FOR TIME:

M/F PAIR 1: 15 SYNCHRO BAR MU'S
M/F PAIR 2: 15 SYNCHRO BAR MU'S

ALL: 45M WORM LUNGE - 166KG (365LBS)

M/F PAIR 1: 30 SYNCHRO CHEST 2 BAR PULL-UPS
M/F PAIR 2: 30 SYNCHRO CHEST 2 BAR PULL-UPS

M/F PAIR 1: 15 SYNCHRO S2OH - 80 KG / 56 KG (176 / 123LBS)
M/F PAIR 2: 15 SYNCHRO S2OH - 80 KG / 56 KG (176 / 123LBS)

ALL (SPLIT ANY WAY): 300 REGULAR DOUBLE UNDERS

M/F PAIR 1: 15 SYNCHRO S2OH - 80 KG / 56 KG (176 / 123LBS)
M/F PAIR 2: 15 SYNCHRO S2OH - 80 KG / 56 KG (176 / 123LBS)

M/F PAIR 1: 30 SYNCHRO CHEST 2 BAR PULL-UPS
M/F PAIR 2: 30 SYNCHRO CHEST 2 BAR PULL-UPS

ALL: 45M WORM LUNGE

M/F PAIR 1: 15 SYNCHRO BAR MU'S
M/F PAIR 2: 15 SYNCHRO BAR MU'S

SCORE = TIME OR REPS COMPLETED AT CAP

EVENT 6

TIME DOMAIN: 8-MINUTES

IN SAME SEX PAIRS FOR TIME:

PAIR 1: 120M HS WALK (3M UNBROKEN SECTIONS)

PERFORMING AT THE SAME TIME:
PAIR 2: 60 SYNCHRO SA DB DEVIL'S PRESS - 70 / 50LBS (32 / 22.5KG)

-PAIRS SWITCH-

PAIR 2: 105M HS WALK (3M UNBROKEN SECTIONS)
PAIR 1: REMAINING SYNCHRO SA DB DEVIL'S PRESS

SCORE = TIME OR REPS COMPLETED AT CAP

EVENT 7

TIME DOMAIN: 18-MINUTES

1 ROUND FOR TIME:

RELAY STYLE: ANY ORDER, EACH ATHLETE COMPLETES FULL ROUND

12/9 RING MU'S

24 TOES 2 BAR

12 DEADLIFTS 120/80KG (264# / 176#)

24 *THRUSTERS 45 /31KG (99# / 68#)

12 CALORIE RUN

SCORE = TIME OR REPS COMPLETED AT CAP

*SHORTY BARBELLS

EACH ATHLETE COMPLETES A FULL ROUND AND PROCEEDS TO FINISH LINE.

THE NEXT ATHLETE CANNOT START UNTIL FULL ROUND IS COMPLETE.

1a:  For Time

12:00 Minute Cap

800m Relay (200m per athlete)

Score = Time or Reps Completed at Time Cap

2:00 Rest

@14:00

1b:  For Time

10:00 Minute Cap

M/F Pair 1:  200m Swim Alternating Every 50m

Working at the Same Time

M/F Pair 2:  80 Ski Cals

-Then Switch-

M/F Pair 2:  200m Swim Alternating Every 50m

Working at the Same Time

M/F Pair 1:  80 Bike Erg Cals

Score = Time or Reps Completed at Time Cap

EVENT 1

TIME DOMAIN: 10-Minutes

ERG SHOOT WORKOUT

IN SAME SEX PAIRS

TEAMS OF 4 – “DUAL TARGET SHOOTOUT” 

SCORE: Combined SkiErg + BikeErg calories

TEAM STRUCTURE:
– Team splits into two pairs.
– Pair A starts on SkiErg; Pair B starts on BikeErg.
– Each pair has one pistol and one target.

WORKOUT FLOW:
– Mandatory shooting at 2:00, 4:00, 6:00, 8:00.
– All athletes must stop erging immediately at each interval.

SHOOTING PROTOCOL (Per Pair):
– 50-second window begins when the pair’s first successful hit registers.
– Each pair must achieve 5 green lights OR continue until 50 seconds expire.
– If 50 seconds expire before 5 hits are achieved, the lights will flash and the pair must
return to an erg.

POST-SHOOTING RULES:
– After a pair completes shooting (5 hits or 50s), they may return to erging.
– Pairs may switch modality (Ski ↔ Bike) ONLY at this moment.
– The pair MUST stay together on ONE erg during the cardio interval (no splitting).

ASYNCHRONOUS RETURN: 
– If one pair finishes sooner, they may begin erging while the other pair is still shooting.

END OF WORKOUT:
– At 10:00 all athletes stop.
– Score = total SkiErg + BikeErg calories accumulated.

PRACTICE SESSION – SHOOT ERG EVENT

After the athlete briefing, the competition floor will be open for all teams to practice the Shoot Erg setup.

The Erg Shooter crew will be on-site to guide you and ensure every team gets enough time to train.

Please show up directly after the briefing so we can run this smoothly for all athletes.

EVENT 2

TIME DOMAIN: 20-MINUTES

4 ROUNDS:

8 SHORT ROPE CLIMBS (ANY ATHLETE)
24 SYNCHRO BURPEE BOX JUMP OVERS - 20" (12 EACH PAIR)
16 SQUAT CLEANS (YGIG, 8 EACH PAIR)

SCORE = TIME OR REPS COMPLETED AT CAP

INTERMEDIATE - 185 / 125 (84 / 57KG)
SCALED - 155 / 105 (70 / 48KG)

EVENT 3A & B

TIME DOMAIN: 8-Minutes

TEAM MAX SNATCH

3A: M/M Total Load = 100 Points

3B: F/F Total Load = 100 Points

EVENT 4

TIME DOMAIN: 25-Minutes

TEAM PROJCET 1

FOR TIME: 25-Minute Cap

M/F Pairs Chipper Style

M/F Pair 1 Start:
60 cal C2 Bike Erg
120m DB FARMER CARRY - 70 / 50lbs ( 32 / 22.5kg )
60 cal C2 Ski Erg
60 FEEDSACK BOX STEP OVERS - 100 / 70 ( 45 / 32kg )
60 cal C2 Row Erg
120m BEAR HUG SB CARRY - 150 / 100 ( 68 / 45kg )

In M/F Pairs Running Together:

M/F Pair 2 Start
6 x 800m Runs

Alternate M/F Pairs every 800m

Continue until all work has been completed.

SCORE = Time or Reps Completed at CAP

SCALED:
DB - 70 / 50 ( 32 / 22.5kg )
FEEDSACK - 70 / 50 ( 32 / 22.5kg )
SANDBAG - 100 / 70 ( 45 / 32kg )

EVENT 5

TIME DOMAIN: 20-Minutes

FOR TIME:

M/F Pair 1: 20 BAR MU's - Switch Anytime
M/F Pair 2: 20 BAR MU's - Switch Anytime

M/F Pair 1: 10 SYNCHRO SA DEVIL´S PRESS
M/F Pair 2: 10 SYNCHRO SA DEVIL´S PRESS

M/F Pair 1: 45 PULL-UPS (Split Any Way)
M/F Pair 2: 45 PULL-UPS (Split Any Way)

M/F Pair 1: 15 SYNCHRO SHOULDER TO OVERHEAD
M/F Pair 2: 15 SYNCHRO SHOULDER TO OVERHEAD

ALL TEAMMATES: 300 REGULAR DOUBLE UNDERS - Switch Anytime

M/F Pair 1: 15 SYNCHRO SHOULDER TO OVERHEAD
M/F Pair 2: 15 SYNCHRO SHOULDER TO OVERHEAD

M/F Pair 1: 45 PULL-UPS (Split Any Way)
M/F Pair 2: 45 PULL-UPS (Split Any Way)

M/F Pair 1: 10 SYNCHRO SA DEVIL´S PRESS
M/F Pair 2: 10 SYNCHRO SA DEVIL´S PRESS

M/F Pair 1: 20 BAR MU's - Switch Anytime
M/F Pair 2: 20 BAR MU's - Switch Anytime

DB:
INTERMEDIATE: 50 / 35lbs (22.5kg / 16kg)
SCALED: 35 / 25lbs (16 / 11kg)

STOH:
INTERMEDIATE: 155 / 105lbs ( 70 / 47kg )
SCALED: 115 / 75lbs ( 52 / 34kg )

SCALED GYMNASTICS:
BMU - 15 Synchro Burpee Pull-Ups
SYNCHRO PULL-UPS - 30 Pull-Ups Split Any Way (No Sync)

EVENT 6

TIME DOMAIN: 19-Minutes

3 Rounds Each Pair
M/F pairs alternate full rounds

30 T2B (Split Anyway)
21 Synchro Deadlifts
21 Synchro DB thrusters

SCORE = Time or Reps Completed at CAP

INTERMEDIATE:
DEADLIFTS: 225 / 155
DB THRUSTERS: 50 / 35

SCALED:

*TOES 2 BAR:  Split Any Way
DEADLIFTS: 185 / 125
DB THRUSTERS: 35 / 25

EVENT 1

TIME DOMAIN: 10-Minutes

ERG SHOOT WORKOUT

TEAMS OF 2 – “BIKE / SKI SHOOTOUT” Time Cap: 10:00

SCORE: 
Combined SkiErg + BikeErg calories

WORKOUT FLOW:
– Athlete 1 starts on C2 Ski Erg Athlete 2 starts on BikeErg.
– Mandatory shooting intervals at 2:00, 4:00, 6:00, 8:00.
– Athletes must stop erging immediatly at each interval. 

SHOOTING PROTOCOL:
– 50-second window begins on the first successful hit..
– Pair must achieve 5 green lights OR continue until 50 seconds expire. 
– After achieving 5 lights OR the 50s limit, the pair must return to an erg.

SWITCHING RULES:
– Athletes may switch ergs ONLY after shooting is completed or the 50s expires.
– No switching allowed during the cardio interval.
End of Workout:
– At 10:00 all work stops.

SCORE = total calories from both machines.

EVENT 2

TIME DOMAIN 16-Min

4 ROUNDS:

4 ROPE CLIMBS (2 EACH ATHLETE)
12 SYNCHRO BURPEE BOX JUMP OVERS - 20"
8 SQUAT CLEANS (YGIG)

M/M Masters 35-49 and Teens 17-19: 84 kg -185 lbs
M/M Masters 50+ and Teens 14-16: 70 kg - 155 lbs

F/F Masters 35-49 and Teens 17-19: 57 kg - 125 lbs
F/F Masters 50+ and Teens 14-16: 48 kg - 105 lbs

SCORE = Time or Reps Completed at TIME CAP 16 MIN

EVENT 3

TIME DOMAIN: 8 MIN

EVENT 3 - FRIDAY

TEAM 1 MAX SNATCH

THE TEAM TOTAL LOAD = 100 POINTS

TEAM PROJECT 1

FOR TIME : 30-MIN CAP

CHIPPER STYLE

ATHLETE 1:
60 / 50 cal C2 BIKE ERG
120 m DB FARMER CARRY
60 / 50 cal C2 SKI ERG
60 FEEDSACK BOX STEP OVERS
60 / 50 cal C2 ROW ERG
120 m BEAR HUG SANDBAG CARRY

AT THE SAME TIME:

ATHLETE 2:
6 x 800 m RUNS

ALTERNATE EVERY 800 m RUNS

CONTINUE UNTIL ALL WORK HAS BEEN COMPLETED.

35-49 & 17-19:
DB - 32 / 22.5kg - 70 / 50 lbs
FEEDSACK - 47 / 32 kg - 100 / 70 lbs
SANDBAG - 68 / 47 kg - 150 / 100 lbs

50+ & 14-16:
DB - 32 / 22.5kg - 70 / 50 lbs
FEEDSACK - 32 / 22.5kg - 70 / 50 lbs
SANDBAG - 47 / 32 kg 100 / 70 lbs

EVENT 5

TIME DOMAIN: 18-Minutes

FOR TIME:

30 / 25 BAR MUSCLE UPS - Switch Anytime

ATHLETE 1: 10 SA DEVILS PRESS
ATHLETE 2: 10 SA DEVILS PRESS

60 / 50 PULL UPS - Switch Anytime

ATHLETE 1: 15 SHOULDER TO OVERHEAD
ATHLETE 2: 15 SHOULDER TO OVERHEAD

200 DOUBLE UNDERS - Switch Anytime

ATHLETE 1: 15 SHOULDER TO OVERHEAD
ATHLETE 2: 15 SHOULDER TO OVERHEAD

60 / 50 Pull-Ups - Switch Anytime

ATHLETE 1: 10 SA DEVILS PRESS
ATHLETE 2: 10 SA DEVILS PRESS

30 / 25 BAR MUSCLE UPS - Switch Anytime

SCORE = Time or Reps Completed at CAP

MASTERS 35-49 & 17-19:
DB: 32 / 22.5kg - 70 / 50 lbs
S2OH: 70 / 48kg - 155 / 105 lbs

MASTERS 50+ & 14-16:
DB: 22.5 / 16kg - 50 / 35 lbs 
STOH: 52 / 34kg - 115 / 75 lbs 

EVENT 6

TIME DOMAIN: 17-Minutes

3 ROUNDS FOR TIME, Each Athlete:

Each athlete will perform full rounds:

21 TOES TO BAR
21 DEADLIFTS
21 DB THRUSTERS

SCORE - Time or Reps Completed

MASTERS 35-49 & NEXT GEN 17-19:
DEADLIFTS: 225 / 155 lbs
THRUSTERS: 50/ 35 lbs

MASTERS 50+ & 14-16:
DEADLIFTS - 185 / 125 lbs
THRUSTERS - 35 / 25 lbs

PRO 1A (10 min CAP)

500 m Swim Time Trial 

*Athletes start on blocks

PRO 1B (Starts at 12:00 Mark, cap @ 28.00Mark)

FOR TIME:

40 / 32 cal C2 SKI ERG

125 m SWIM

40 / 32 cal C2 BIKE ERG

125 m SWIM

40 / 32 cal C2 SKI ERG

PRO 1A and B is presented by Concept2

PRO 2

5 ROUNDS

7 PARALLETTE HANDSTAND PUSHUPS

21 TOES TO BAR

7 AXLE BAR DEADLIFTS 158 / 113 kg - 348 / 249 lbs
(Axle Bar is 20# and 8” sleeve)

**11 min CAP

PRO 2 is presented by NovaaLab

Pro 3

PROJECT 1 (½ with vest)

60 / 50 cal C2 BIKE ERG

800 m RUN

120 m DB FARMER CARRY 45 / 32 kg - 100 / 70 lbs

800 m RUN

60/50 cal C2 SKI ERG

800 m RUN

– DROP VEST –

60 FEEDSACK STEP OVERS 45 / 32 kg - 100 / 70 lbs

800 m RUN

60/50 cal C2 ROW ERG

800 m RUN

120 m SANDBAG CARRY 68 / 45 kg - 150 / 100 lbs

800 m RUN

*weight vest  9 / 6 kg 20 / 14 lbs

- 50 min CAP

PRO 3 is presented by 5.11

PRO 4

8 MINUTE CLOCK

1 REP MAX SNATCH

PRO 4 is presented by Rogue

PRO 5 

For Time:

100 WALL BALL  9 / 6 kg - 20 / 14 lbs

150 WEIGHTED DOUBLE UNDER

50 MEDICINE BALL GHD SIT UP 9 / 6 kg - 20 / 14 lbs

150 WEIGHTED DOUBLE UNDER

100 PULL UPS

- 18 min cap

PRO 5 is presented by Velites

PRO 6

FOR TIME:

BUY-IN 36 m RUN

- INTO -

5 ROUNDS OF

12 m HSW OBSTACLE
36 m SHUTTLE RUN

- INTO -

BUT-OUT 6 m HSW OBSTACLE

TIME CAP 5 min

PRO 7

FOR TIME:

2 SHORT ROPE CLIMBS

300 m RUN

4 CLEANS 125 / 85 kg - 275/185 lbs

2 SHORT ROPE CLIMBS

300 m RUN

3 CLEANS  135 / 95 kg - 297/209 lbs

2 SHORT ROPE CLIMBS

300 m RUN

2 CLEANS 145 / 100 kg - 319 / 220 lbs

2 SHORT ROPE CLIMBS

300 m RUN

1 CLEAN 150 / 105 kg - 330 / 231 lbs

2 SHORT ROPE CLIMBS

300 m RUN

1 CLEAN  155 / 110 kg - 341 / 242 lbs

TIME CAP: 15 min

PRO 8

FOR TIME:

30 / 24 cal ECHO BIKE

20 SINGLE ARM DEVILS PRESS 32 / 22.5 kg - 70 / 50 lbs

20 SINGEL ARM OVERHEAD SQUAT 32 / 22.5 kg - 70 / 50 lbs

30 BOX JUMP OVERS 91 / 76 cm - 36 / 30”

14 SINGEL ARM DEVILS PRESS 40 / 27.5 kg - 90 / 60 lbs

14 SINGEL ARM OVERHEAD SQUAT 40 / 27.5 kg - 90 / 60 lbs

30 / 24 cal ECHO BIKE

8 SINGLE ARM DEVILS PRESS  45 / 32 kg - 100 / 70 lbs

8 SINGEL ARM OVERHEAD SQUAT 45 / 32 kg - 100 / 70 lbs

TIME CAP: 14 min

PRO 9

3 ROUNDS FOR TIME:

10 / 8 RING MUSCLE UP

*8 THRUSTER 85 / 55 kg - 185 / 125 lbs

9 m BARBELL FRONT RACK WALKING LUNGE 85 / 55 kg - 185 / 125 lbs

*SHORT BARBELL

TIME CAP: 10 min