Cool Runnings

Adult Teams of 3

Teens Teams of 2

Kids Teams of 2

Adult Teams of 3

12 Min AMRAP

  • 2 (25M) Sled Pushes
  • 30 Handstand Push Ups
  • 25 Single DB Weighted Box Step Over: 24”/20” (All Divisions)
  • 20 Ring Muscle Ups
  • 4 (25M) Sled Pushes
  • 25 Handstand Push Ups 
  • 20 Single DB Weighted Box Step Over
  • 15 Ring Muscle Ups
  • 6 (25M) Sled Pushes
  • 20 Handstand Push Ups
  • 15 Single DB Weighted Box Step Over
  • 10 Ring Muscle Ups
  • Max Effort (25M) Sled Pushes for remaining time

Scaling Key:

  • RX: Sled 200/145, HSPU, Step Over 70/50, Ring MU
  • Masters 35: Sled 200/145, M-HSPU/F- Seated Strict Press #25, Step Over 50/35, M-MU/F-C2B Pull Up
  • Intermediate & Masters 45+:  Sled 170/115, Seated Strict Press(SSP) 35/25, Step Over 35/25, Pull Up
  • Novice: Sled 145/90, Seated Strict Press (SSP) 25/15, Step Over-No Weight, M-Pull Up/F-Ring Row

Description and Standards

*One athlete works at a time. Athletes can switch out at any time when the working athlete stops and moves toward the starting box. A tag out is not required.

The workout begins with all three athletes in the starting box. At the call of 3, 2, 1, GO!  ONE athlete will move to the competition field to complete 2 (25M) Sled Pushes from the start line. The rep begins when the sled is pushed from behind the starting line and finishes once the ENTIRE sled fully clears the 25M line on opposite side of the field. From there, the sled will be pushed back across the field for the 2nd 25M rep and must fully clear the 25M line to complete the rep.

Upon completing 2 Sled Pushes, ONE athlete will move to the rig to begin completion of 30 Handstand Push Ups (HSPU) or Seated Strict Presses (SSP). The HSPU begins with hands on the grass and head on the abmat. The rep is complete when the athlete fully extends elbows, shoulders, and has both heels touching the board. Kipping is allowed. The SSP begins with the athlete sitting on grass, back/shoulders against the board, and dumbbells touching shoulders. The rep is complete when the athlete presses both dumbbells above the head, full locks elbows, and touches the back board with both dumbbells.

Upon completing the HSPU/SSP, athletes will begin completion of 25 Single Dumbbell Weighted Box Step Overs (Unweighted for Novice). All divisions will have 24’/20’ boxes. The dumbbell can be held in either hand or in contact with any part of the body, but must not touch the box. The rep begins with the athlete on the grass on one side of the box, with the dumbbell in any carried position. The athlete must step onto and over the top of the box. Hips and knees do not need be extended on top of the box however; BOTH FEET must make contact with the top of the box when crossing over. The rep is complete with the athlete steps down from the opposite side of the box and touches both feet on the grass. Hands and dumbbell cannot touch the box.

Upon completing the Box Step Overs, athletes will begin completion of 20 Ring Muscle Ups (RMU)/Chest to Bar Pull Ups (CTB)/Pull Ups (PU)/Ring Rows (RR). There will be a “Stepper” attached to the rig to assist with climbing to the bar/rings. The RMU begins with athlete hanging from the rings with arms fully extended and feet behind the plane of the rings. The rep is complete when the athlete is above the rings with elbows fully locked out. The CTB begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the bar. The rep is complete when the athlete pulls body up and touches chest to the bar. The PU begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the bar. The rep is complete when the athlete pulls body up and the chin clearly crosses above the plane of the bar. The RR begins with the athlete holding the rings, supporting the body off the ground, arms fully extended, and feet on the opposite side of the rig. The rep is complete when the athlete pulls body up and touches biceps or chest with the rings. Kipping is allowed on any of these movements.

Upon completing the MU/CTB/PU/RR, teams will continue back to the sled pushes to complete the second and third rounds with the progressive repetition scheme. If teams complete the third round, they will perform as many 25M sled pushes as possible until time expires.

The score for this event is the amount of reps completed at the time cap.

Teens Teams of 2

10 Min AMRAP

  • 2 (25M) Sled Pushes 145/90
  • 20 Seated Strict Press 20/15
  • 20 Single DB Weighted Box Step Overs 20/15 – 20” (Both Divisions)
  • 20 M-Pull Ups/F-Ring Rows
  • 4 (25M) Sled Pushes
  • 15 Seated Strict Press 
  • 15 Weighted Box Step Overs 
  • 15 M-Pull Ups/F-Ring Rows
  • 6 (25M) Sled Pushes 
  • 10 Seated Strict Press 
  • 10 Box Step Overs 
  • 10 M-Pull Ups/F-Ring Rows
  • Max Effort (25M) Sled Pushes for remaining time

Description and Standards

*One athlete works at a time. Athletes can switch out at any time when the working athlete stops and moves toward the starting box. A tag out is not required.

The workout begins with both athletes in the starting box. At the call of 3, 2, 1, GO!  ONE athlete will move to the competition field to complete 2 (25M) Sled Pushes from the start line. The rep begins when the sled is pushed from behind the starting line and finishes once the ENTIRE sled fully clears the 25M line on opposite side of the field. From there, the sled will be pushed back across the field for the 2nd 25M rep and must fully clear the 25M line to complete the rep. 

Upon completing 2 Sled Pushes, ONE athlete can move to the rig to begin completion of 20 Seated Strict Presses. The Seated Strict Press begins with the athlete sitting on grass, back/shoulders against the board, and dumbbells touching shoulders. The rep is complete when the athlete presses both dumbbells above the head, full locks elbows, and touches the back board with both dumbbells.

Upon completing the SSP, athletes will begin completion of 20 Single Dumbbell Weighted Box Step Overs. Both divisions will have 20’ boxes. The dumbbell can be held in either hand or in contact with any part of the body, but must not touch the box. The rep begins with the athlete on the grass on one side of the box, with the dumbbell in any carried position. The athlete must step onto and over the top of the box. Hips and knees do not need be extended on top of the box however; BOTH FEET must make contact with the top of the box when crossing over. The rep is complete with the athlete steps down from the opposite side of the box and touches both feet on the grass. Hands and dumbbell cannot touch the box.

Upon completing the Box Step Overs, athletes will begin completion of 20 Pull Ups/Ring Rows. There will be a “Stepper” attached to the rig to assist with climbing to the bar/rings. The Pull Up begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the bar. The rep is complete when the athlete pulls body up and the chin clearly crosses above the plane of the bar. The Ring Row begins with the athlete holding the rings, supporting the body off the ground, arms fully extended, and feet on the opposite side of the rig. The rep is complete when the athlete pulls body up and touches biceps or chest with the rings. Kipping is allowed on any of these movements.

Upon completing the PU/RR, teams will continue back to the sled pushes to complete the second and third rounds with the progressive repetition scheme. If teams complete the third round, they will perform as many 25M sled pushes as possible until time expires.

The score for this event is the amount of reps completed at the time cap.

Kids Teams of 2

10 Min AMRAP

  • 2 (25M) (11-13 Sled Push #90)(8-10 Bear Crawl)
  • 20 Hand Release Push Up
  • 20 Box Climb Overs 20”
  • 20 Ring Rows
  • 4 (25M) Sled/Bear Crawl
  • 15 Hand Release Push Up
  • 15 Box Climb Overs 20”
  • 15 Ring Rows
  • 6 (25M) Sled/Bear Crawl
  • 10 Hand Release Push Up
  • 10 Box Climb Overs 20”
  • 10 Ring Rows
  • Max Effort (25M) Sled/Bear Crawl

Description and Standards

*One athlete works at a time. Athletes can switch out at any time when the working athlete stops and moves toward the starting box. A tag out is not required.

The workout begins with both athletes in the starting box. At the call of 3, 2, 1, GO!  ONE athlete will move to the competition field to complete 2 (25M) Sled Pushes for 11-13 division or 2 (25M) Bear Crawls for 8-10 division from the start line. The rep begins when the sled or hands and feet move from behind the starting line and finishes once the ENTIRE sled or hands and feet fully clear the 25M line on opposite side of the field. From there, the sled will be pushed back or athlete will bear crawl back across the field for the 2nd 25M rep and must fully clear the 25M line to complete the rep. 

Upon completing 2 Sled Pushes, ONE athlete can move to the rig to begin completion of 20 Hand Release Push Ups. The Hand Release Push Up begins with the athlete laying face-down on the grass with chest and hips touching the ground and hands released from the grass. The rep is complete when the athlete presses hands to the grass pushing knees, hips, and shoulders up until elbows are fully extended.

Upon completing the HRPU, athletes will begin completion of 20 Box Climb Overs. Both divisions will have 20’ boxes. The rep starts with the athlete on the grass on one side of the box. The athlete must step onto the box and touch both feet on top. Hips and knees do not need be extended on top of the box. The rep is complete with the athlete steps down from the opposite side of the box and touches both feet on the grass. Athletes may use hands on the box to assist with climb over.

Upon completing the Box Climb Overs, athletes will begin completion of 20 Ring Rows. The Ring Row begins with the athlete holding the rings, supporting the body off the ground, arms fully extended, and feet on the opposite side of the rig. The rep is complete when the athlete pulls body up and touches biceps or chest with the rings. Kipping is allowed on any of these movements.

Upon completing the RR, teams will continue back to the sled/bear crawl to complete the second and third rounds with the progressive repetition scheme. If teams complete the third round, they will perform as many 25M sled pushes/ bear crawls as possible until time expires.

The score for this event is the amount of reps completed at the time cap.