Partner Forward

1 male and 1 female work their way down the GRID, 2 movements in each quadrant per player.  The reps go down but the weight/difficulty goes up in each sequential quadrant.  Reps do not count unless the nonworking player is located in the corresponding hashbox on the GRID.  Players can substitute at any time.  

Rep Scheme:
Quad 1 – 8
Quad 2 – 6
Quad 3 – 4
Quad 4 – 2

Movements:
Single DB Pistol Thruster – (M) 40lbs / 50lbs / 60lbs / 70lbs (F) 20lbs / 30lbs / 40lbs / 50lbs
Overhead Squats – (M) 125lbs / 155lbs / 185lbs / 215lbs (F) 75lbs / 95lbs / 115lbs / 135lbs

Mirror

3 males and 3 females perform work as gender groups. The reps will be performed within gender groups with one member performing the required barbell movement at a time. Once both groups have completed the reps required, the groups must advance together to the next Quadrant. Neither group may allow the barbell to touch the ground before the other group has completed all required reps. If either bar touches the ground all on-field Players must return to the Start Zone and return as a group to their barbells. 

Rep Scheme:
10 reps per quadrant

Movements:
40 Hang Clean and Jerk  – (M) 185lbs (F) 115lbs

Echoes

Females and males perform their echoes separately. Echo 1 and Echo 2 are the same race, performed back to back.  Echo 2 begins :45 seconds after the 2nd team crosses the finish line, which rewards the 1st finishing team with additional rest time in between races.  Each Echo consists of 4 elements, 2 athletes may be on the GRID at a time, with one person working.  Each element must be completed in it’s entirety before the next element may begin, however an athlete may be waiting at the subsequent element station to begin work as soon as the previous element is completed.  The race is over when both working players cross the finish line. 

Male/ Female Rep Scheme and Movements:
Quad 1 – 30 Single Arm Kettlebell Squat Snatch (M) or Squat Clean (F) (70lb)
Quad 2 – 15 Deficit Free-Standing Handstand Push Ups
Quad 3 – 15 Medball Muscle-Up (6lb)
Quad 4 – 15 Clusters (M) or Cleans Squat or Power (F) (205lb)

Ladder

The goal of the Ladder is to accumulate as many points for your team as possible.  This is a strength specialist race.  Barbells located in Quadrant 1 are worth 1 point. Q2 = 2 points, Q3 = 3 points, Q4 = 4 points.  There is a line for males and a line for females within each quadrant.  Males and Females must alternate.  They may attempt any bar once, and must progress down the GRID (cannot go backwards on the GRID).  If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID.  The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points.  The race is over when the clock runs out.  

Movement and Weights:
2 Deadlifts & 1 Clean
Quad 1 – (M) 225lb  (F) 135lb
Quad 2 – (M) 250lb  (F) 155lb
Quad 3 – (M) 275lb  (F) 175lb
Quad 4 – (M) 300lb  (F) 195lb

Jack and Jill

1 male and 1 female on the GRID with one player working at a time.  Consists of 3 elements, increasing in difficulty and lowering in reps as they move down the GRID.  Jack and Jill is a bodyweight specialist race.  Race is complete when both working players cross the finish line

Rep Scheme and Movements:
Element 1 – 10 Handstand Walk to 2nd Quadrant and back
Element 2 – Medball Handstand Walk to 3rd Quadrant and back (6lb)
Element 3 – Sled drag Handstand Walk length of GRID

Sprint Relay

This is a relay race with 1 working player at a time.  Any player may complete reps on any element, however 4 males and 4 females must complete an element.  Completing an element is defined by performing the last rep of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line.  There are 8 elements.  An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element.  The race is won by the team whose final player crosses the finish line first.  

Movements and Rep Scheme:
Element 1 – 12 Double Dumbbell Burpee (50lb) Over Box (24″)
Element 2 – 8 Ring Muscle Ups
Element 3 – 12 Single Dumbbell Pistol Thrusters (35lb)
Element 4 – Medball Handstand Walk (6lb)
Element 5 – 4 Triple Touches
Element 6 – 8 Deck to Squat Over Box (30″)
Element 7 – 12 Wall Balls (30lb) to 10′ target
Element 8 – 4 Overhead Squats (225lb)

Partner Forward

1 male and 1 female work their way down the GRID, 2 movements in each quadrant per player.  The reps go down but the weight/difficulty goes up in each sequential quadrant.  Reps do not count unless the nonworking player is located in the corresponding hashbox on the GRID.  Players can substitute at any time.  

Rep Scheme:
Quad 1 – 9
Quad 2 – 7
Quad 3 – 5
Quad 4 – 3

Movements:
Kettlebell Ground to Overhead – (M) 35lbs / 45lbs / 53lbs / 70lbs (F) 25lbs / 35lbs / 45lbs / 53lbs
Pistol Stick Jump-Overs – (M) 6″ / 12″ / 15″ / 18″ (F) 6″ / 12″ / 12″ / 15″

Mirror

3 males and 3 females perform work as gender groups. The reps will be performed within gender groups with one member performing the required barbell movement at a time. Once both groups have completed the reps required, the groups must advance together to the next Quadrant. Neither group may allow the barbell to touch the ground before the other group has completed all required reps. If either bar touches the ground all on-field Players must return to the Start Zone and return as a group to their barbells. 

Rep Scheme:
7 reps per quadrant

Movements:
28 Hangs Snartches  – (M) 175lbs (F) 110lbs

Echoes

Females and males perform their echoes separately. Echo 1 and Echo 2 are the same race, performed back to back.  Echo 2 begins :45 seconds after the 2nd team crosses the finish line, which rewards the 1st finishing team with additional rest time in between races.  Each Echo consists of 4 elements, 2 athletes may be on the GRID at a time, with one person working.  Each element must be completed in it’s entirety before the next element may begin, however an athlete may be waiting at the subsequent element station to begin work as soon as the previous element is completed.  The race is over when both working players cross the finish line. 

Male/ Female Rep Scheme and Movements:
Quad 1 – 30 Overhead Squats (M) or Front Squats (F) (155lb)
Quad 2 – 20 Front Rack (M) or DB Burpee Over Box (20″) 2X30lbs (F)
Quad 3 – 30 Double Touch
Quad 4 – 30 Hang Snatch (M) or Hang Cleans (F) (125lb)

Ladder

The goal of the Ladder is to accumulate as many points for your team as possible.  This is a strength specialist race.  Barbells located in Quadrant 1 are worth 1 point. Q2 = 2 points, Q3 = 3 points, Q4 = 4 points.  There is a line for males and a line for females within each quadrant.  Males and Females must alternate.  They may attempt any bar once, and must progress down the GRID (cannot go backwards on the GRID).  If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID.  The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points.  The race is over when the clock runs out.  

Movement and Weights:
Thruster
Quad 1 – (M) 205lb  (F) 130lb
Quad 2 – (M) 225lb  (F) 145lb
Quad 3 – (M) 245lb  (F) 160lb
Quad 4 – (M) 265lb  (F) 175lb

Jack and Jill

1 male and 1 female on the GRID with one player working at a time.  Consists of 3 elements, increasing in difficulty and lowering in reps as they move down the GRID.  Jack and Jill is a bodyweight specialist race.  Race is complete when both working players cross the finish line

Rep Scheme and Movements:
Element 1 – 30 Bar Muscle-Ups
Element 2 – 20 Ring Muscle-Ups
Element 3 – 5 Backwards Roll to Support

Sprint Relay

This is a relay race with 1 working player at a time.  Any player may complete reps on any element, however 4 males and 4 females must complete an element.  Completing an element is defined by performing the last rep of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line.  There are 8 elements.  An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element.  The race is won by the team whose final player crosses the finish line first.  

Movements and Rep Scheme:
Element 1 – 10 Double DB shoulder to Overhead  (60lb)
Element 2 – 20 Handstand Push Ups
Element 3 – 4 Back Uprise
Element 4 – 3 Legless Rope Climbs
Element 5 – Flip SLED + 100lbs
Element 6 – 20 Chest to Bar Pull Ups
Element 7 – 6 Plate handstand Step Overs
Element 8 – 5 Snatch (200lb)

Partner Forward

1 male and 1 female work their way down the GRID, 2 movements in each quadrant per player.  The reps go down but the weight/difficulty goes up in each sequential quadrant.  Reps do not count unless the nonworking player is located in the corresponding hashbox on the GRID.  Players can substitute at any time.  

Rep Scheme:
Quad 1 – 5 
Quad 2 – 4 
Quad 3 – 3 
Quad 4 – 2

Movements:
Snatch – (M) 135lbs / 165lbs / 185lbs / 205lbs (F) 95lbs / 105lbs / 115lbs / 125lbs
Box Jump-Over – (M) 30″ / 30″ / 34″ / 38″ (F) 24″ / 24″ / 30″ / 34″

Mirror

3 males and 3 females perform work as gender groups. The reps will be performed within gender groups with one member performing the required barbell movement at a time. Once both groups have completed the reps required, the groups must advance together to the next Quadrant. Neither group may allow the barbell to touch the ground before the other group has completed all required reps. If either bar touches the ground all on-field Players must return to the Start Zone and return as a group to their barbells. 

Rep Scheme:
10 reps per quadrant

Movements:
Thrusters  – (M) 195lbs (F) 120lbs

Ladder

The goal of the Ladder is to accumulate as many points for your team as possible.  This is a strength specialist race.  Barbells located in Quadrant 1 are worth 1 point. Q2 = 2 points, Q3 = 3 points, Q4 = 4 points.  There is a line for males and a line for females within each quadrant.  Males and Females must alternate.  They may attempt any bar once, and must progress down the GRID (cannot go backwards on the GRID).  If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID.  The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points.  The race is over when the clock runs out.  

Movement and Weights:
Clean
Quad 1 – (M) 250lb  (F) 165lb
Quad 2 – (M) 275lb  (F) 180lb
Quad 3 – (M) 300lb  (F) 195lb
Quad 4 – (M) 325lb  (F) 210lb

Jack and Jill

1 male and 1 female on the GRID with one player working at a time.  Consists of 3 elements, increasing in difficulty and lowering in reps as they move down the GRID.  Jack and Jill is a bodyweight specialist race.  Race is complete when both working players cross the finish line

Rep Scheme and Movements:
Element 1 – 60 Handstand Push-Ups
Element 2 – 30 Handstand Push-Ups with 10″ deficit 
Element 3 – 10 Free-Standing Handstand Push Ups

Triads

The male and female triads are complete separately.  There are 3 stations per element.  All 3 stations of an element must be completed prior to the subsequent element beginning.  Players may complete reps on any station.  Race is complete when all 3 working players cross the finish line.  

Male Movements and Rep Scheme:
Element 1 – 12 Overhead Squats (155lb)
Element 2 – 20 Toes-to-Bar
Element 3 – 10 Dumbbell Pistols Squats (50lb)
Element 4 – 8 Muscle-Ups
Element 5 – WORM (Lunge start line to finish line)

Female Movements and Rep Scheme:
Element 1 – 12 Overhead Squats (100lb)
Element 2 – 20 Toes-to-Bar
Element 3 – 10 Dumbbell Pistols Squats (30lb)
Element 4 – 5 Muscle-Ups
Element 5 – WORM (Lunge start line to finish line)

Sprint Relay

This is a relay race with 1 working player at a time.  Any player may complete reps on any element, however 4 males and 4 females must complete an element.  Completing an element is defined by performing the last rep of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line.  There are 8 elements.  An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element.  The race is won by the team whose final player crosses the finish line first.  

Movements and Rep Scheme: 
Element 1 – 20 Wall Ball to 10′ target (20lb)
Element 2 – 15 Overhead Squats (185lb)
Element 3 – 12 Double Dumbbell Hang Snatch (2x40lb)
Element 4 – Handstand Walk
Element 5 – 6 Deck to Pull-Over
Element 6 – 3 Burpee Back Flips
Element 7 – 9 Burpee to 9’9″ Ring
Element 8 – 5 Clean & Jerk (225lb)

Partner Forward

1 male and 1 female work their way down the GRID, 2 movements in each quadrant per player.  The reps go down but the weight/difficulty goes up in each sequential quadrant.  Reps do not count unless the nonworking player is located in the corresponding hashbox on the GRID.  Players can substitute at any time.  

Rep Scheme:
Quad 1 – 8
Quad 2 – 6
Quad 3 – 4
Quad 4 – 2

Movements:
Dumbbell Overhead Squat – (M) 30lbs / 40lbs / 50lbs / 70lbs (F) 20lbs / 30lbs / 40lbs / 50lbs
Burpee Box Jump Over – (M) 24″ / 30″ / 34″ / 38″ (F) 20″ / 24″ / 30″ / 34″

Mirror

3 males and 3 females perform work as gender groups. The reps will be performed within gender groups with one member performing the required barbell movement at a time. Once both groups have completed the reps required, the groups must advance together to the next Quadrant. Neither group may allow the barbell to touch the ground before the other group has completed all required reps. If either bar touches the ground all on-field Players must return to the Start Zone and return as a group to their barbells. 

Rep Scheme:
10 reps per quadrant

Movements:
Shoulder to Overhead  – (M) 215lbs (F) 130lbs

Echoes

Females and males perform their echoes separately. Echo 1 and Echo 2 are the same race, performed back to back.  Echo 2 begins :45 seconds after the 2nd team crosses the finish line, which rewards the 1st finishing team with additional rest time in between races.  Each Echo consists of 4 elements, 2 athletes may be on the GRID at a time, with one person working.  Each element must be completed in it’s entirety before the next element may begin, however an athlete may be waiting at the subsequent element station to begin work as soon as the previous element is completed.  The race is over when both working players cross the finish line. 

Male Rep Scheme and Movements:
Quad 1 – 30 Hang Squat Cleans (135lb)
Quad 2 – 20 Bar Muscle-Ups
Quad 3 – 30 Bar-Facing Burpees
Quad 4 – 30 Snatches (135lb)

Female Rep Scheme and Movements:
Quad 1 – 30 Hang Squat Cleans (85lb)
Quad 2 – 20 Bar Muscle-Ups
Quad 3 – 30 Bar-Facing Burpees
Quad 4 – 30 Snatches (85lb)

Ladder

The goal of the Ladder is to accumulate as many points for your team as possible.  This is a strength specialist race.  Barbells located in Quadrant 1 are worth 1 point. Q2 = 2 points, Q3 = 3 points, Q4 = 4 points.  There is a line for males and a line for females within each quadrant.  Males and Females must alternate.  They may attempt any bar once, and must progress down the GRID (cannot go backwards on the GRID).  If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID.  The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points.  The race is over when the clock runs out.  

Movement and Weights:
Snatch
Quad 1 – (M) 195lb  (F) 120lb
Quad 2 – (M) 215lb  (F) 135lb
Quad 3 – (M) 235lb  (F) 150lb
Quad 4 – (M) 255lb  (F) 165lb

Jack and Jill

1 male and 1 female on the GRID with one player working at a time.  Consists of 3 elements, increasing in difficulty and lowering in reps as they move down the GRID.  Jack and Jill is a bodyweight specialist race.  Race is complete when both working players cross the finish line

Rep Scheme and Movements:
Element 1 – 60 Chest-To-Bar Pull Ups
Element 2 – 30 Double Touch
Element 3 – 15 Triple Touch

Sprint Relay

This is a relay race with 1 working player at a time.  Any player may complete reps on any element, however 4 males and 4 females must complete an element.  Completing an element is defined by performing the last rep of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line.  There are 8 elements.  An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element.  The race is won by the team whose final player crosses the finish line first.  

Movements and Rep Scheme:
Element 1 – 25 Thrusters (100lb)
Element 2 – 25 Pull Ups
Element 3 – 20 Weighted Pistols (15lb)
Element 4 – Farmer Carry 200lb in Each Hand
Element 5 – 15 Box Jump-Over (30″)
Element 6 – 5 Rope Climbs
Element 7 – 7 Deficit Handstand Push Ups (10″)
Element 8 – 25 Thrusters (100lb)

Partner Forward

1 male and 1 female work their way down the GRID, 2 movements in each quadrant per player.  The reps go down but the weight/difficulty goes up in each sequential quadrant.  Reps do not count unless the nonworking player is located in the corresponding hashbox on the GRID.  Players can substitute at any time.  

Rep Scheme:
Quad 1 – 9
Quad 2 – 7
Quad 3 – 5
Quad 4 – 3

Movements:
Deadlift – (M) 225lbs / 255lbs / 315lbs / 365lbs (F) 135lbs / 155lbs / 205lbs / 245lbs
Weighted Pistol – (M) 30lb / 40lb / 50lb / 70lb (F) 20lb / 30lb / 40lb / 50lb

Mirror

3 males and 3 females perform work as gender groups. The reps will be performed within gender groups with one member performing the required barbell movement at a time. Once both groups have completed the reps required, the groups must advance together to the next Quadrant. Neither group may allow the barbell to touch the ground before the other group has completed all required reps. If either bar touches the ground all on-field Players must return to the Start Zone and return as a group to their barbells. 

Rep Scheme:
10 reps per quadrant

Movements:
Hang Cleans  – (M) 215lbs (F) 135lbs

Echoes

Females and males perform their echoes separately. Echo 1 and Echo 2 are the same race, performed back to back.  Echo 2 begins :45 seconds after the 2nd team crosses the finish line, which rewards the 1st finishing team with additional rest time in between races.  Each Echo consists of 4 elements, 2 athletes may be on the GRID at a time, with one person working.  Each element must be completed in it’s entirety before the next element may begin, however an athlete may be waiting at the subsequent element station to begin work as soon as the previous element is completed.  The race is over when both working players cross the finish line. 

Male/Female Rep Scheme and Movements:
Quad 1 – 30 One-Arm Kettlebell Overhead Squats (53lb)
Quad 2 – 40 Handstand Push Ups
Quad 3 – 30 Chest-To-Bar Pull Ups
Quad 4 – 30 Ground to Overhead (155lb)

Ladder

The goal of the Ladder is to accumulate as many points for your team as possible.  This is a strength specialist race.  Barbells located in Quadrant 1 are worth 1 point. Q2 = 2 points, Q3 = 3 points, Q4 = 4 points.  There is a line for males and a line for females within each quadrant.  Males and Females must alternate.  They may attempt any bar once, and must progress down the GRID (cannot go backwards on the GRID).  If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID.  The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points.  The race is over when the clock runs out.  

Movement and Weights:
Clean
Quad 1 – (M) 250lb  (F) 165lb
Quad 2 – (M) 2274lb  (F) 180lb
Quad 3 – (M) 300lb  (F) 195lb
Quad 4 – (M) 325lb  (F) 210lb

Jack and Jill

1 male and 1 female on the GRID with one player working at a time.  Consists of 3 elements, increasing in difficulty and lowering in reps as they move down the GRID.  Jack and Jill is a bodyweight specialist race.  Race is complete when both working players cross the finish line

Rep Scheme and Movements:
Element 1 – 50 Toes Through Rings
Element 2 – 30 Muscle-Ups
Element 3 – 5 Back Uprise

Triads

The male and female triads are complete separately.  There are 3 stations per element.  All 3 stations of an element must be completed prior to the subsequent element beginning.  Players may complete reps on any station.  Race is complete when all 3 working players cross the finish line.  

Male Movements and Rep Scheme:
Element 1 – 7 Dumbbell Clusters (50lb)
Element 2 – 20 Box Jumpers (30″)
Element 3 – 60 Double Unders
Element 4 – 4 Rope Climbs
Element 5 – 15 Cleans (185lb)

Female Movements and Rep Scheme:
Element 1 – 7 Dumbbell Clusters (30lb)
Element 2 – 20 Box Jumpers (24″)
Element 3 – 60 Double Unders
Element 4 – 4 Rope Climbs
Element 5 – 15 Cleans (115lb)

Sprint Relay

This is a relay race with 1 working player at a time.  Any player may complete reps on any element, however 4 males and 4 females must complete an element.  Completing an element is defined by performing the last rep of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line.  There are 8 elements.  An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element.  The race is won by the team whose final player crosses the finish line first.  

Movements and Rep Scheme:
Element 1 – 20 Deck to Pistol
Element 2 – 16 Toes to Bar
Element 3 – 12 Dumbbell Thrusters (40lb)
Element 4 – 10 Burpee Box Jumpover (24″)
Element 5 – Handstand Walk
Element 6 – 8 Ring Muscle-Ups
Element 7 – 4 Rope Climbs
Element 8 – 2 Clean & Jerk (275lb)