THE 2021 FINAL WORKOUT
PRO DIVISION
5-3-1
Legless Rope Climbs w/ Vest
5-5-5
Dual KB Squat Cleans 32/24kg
15ft-15ft-15ft
Front Rack Walking Lunges 32/24kg
RX/35-39/40-44/16-17 DIVISION
5-3-1
Legless Rope Climbs
5-5-5
Dual KB Squat Cleans 32/24kg
15ft-15ft-15ft
Front Rack Walking Lunges
TEEN 16-17 DIVISION
5-3-1
Legless Rope Climbs
5-5-5
Dual KB Squat Cleans 24/16kg
15ft-15ft-15ft
Front Rack Walking Lunges
INTERMEDIATE/SCALED/45-49/50-54/14-15 DIVISION
5-3-1
Rope Climbs
5-5-5
Dual KB Squat Cleans 24/16kg
15ft-15ft-15ft
Front Rack Walking Lunges 24/16kg
TEEN 14-15 DIVISION
5-3-1
Rope Climbs
5-5-5
Single KB Squat Cleans 24/16kg
15ft-15ft-15ft
Single KB Front Rack Walking Lunges 24/16kg
55-59 DIVISION
3-2-1
Rope Climbs
5-5-5
Dual KB Squat Cleans 24/16kg
15ft-15ft-15ft
Front Rack Walking Lunges 24/16kg
60+ DIVISION
3-2-1
Rope Climbs
5-5-5
Dual KB Squat Cleans 16kg/20lb
15ft-15ft-15ft
Front Rack Walking Lunges 16kg/20lb
TEAM FINAL
For Time:
M1/F1:
50ft Front Rack Lunges
3 Legless Rope Climbs
10 Dual KB Squat Cleans
*each athlete does 1 Round
M2/F2
3 Legless Rope Climbs
10 Dual KB Squat Cleans
50ft Front Rack Lunge
*each athlete does 1 Round
Pro: 32/24kg
RX: 32/24kg
Intermediate: 24/16kg
Timeline
12:30 – 12:36pm: Intermediate M + M35-39
12:42 – 12:48pm: Scaled M + M40-44
12:54 – 1:00pm: M55-59 & M60+ & W55-50 & W60+
1:06 – 1:12pm: M45-49 & M50-54 & W45-49 & W50-54
1:18 – 1:24pm: Intermediate W + W35-39
1:30 – 1:36pm: Scaled W + W40-44
1:42 – 1:48pm: Teen Boys 16-17 & Teen Girls 16-17
1:54 – 2:00pm: RX Men & Teen Boys 14-15
2:06 – 2:12pm: RX Women & Teen Girls 14-15
2:18 – 2:24pm: Pro M
2:30 – 2:36pm: Pro W
9 3:00 – 3:12pm: Intermediate Teams
10 3:18 – 3:30pm: RX Teams
11 3:36 – 3:48pm: Pro Teams
