Functional Fitness Events with Weights

Event 1

Barbell Ladder (1 minute to complete each set: Clean/Front Squat/Jerk)

12 barbells with ascending weights

Tie breaker: burpees (If you miss a lift, AMRAP burpees or complete the ladder then AMRAP burpees)

Div.	1	2	3	4	5	6	7	8	9	10	11	12
Open M	155	165	175	185	195	205	215	225	235	245	255	265
Open F	95	100	105	110	115	120	125	130	135	140	145	150
Master M	135	145	155	165	175	185	195	205	215	225	235	245
Master F	75	80	85	90	95	100	105	110	115	120	125	130
Scaled M	115	125	135	145	155	165	175	185	195	205	215	225
Scaled F	65	70	75	80	85	90	95	100	105	110	115	120

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Event 2

Triplet: 21-15-9 

• Calorie row
• Bar facing burpees
• Deadlift

Open: Men — 225 

Open: Women — 155

Masters: Men — 180 

Master: Women — 115

Scaled: Men — 140 

Scaled: Women — 95

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Event 3

Chipper 

• 5 rope climbs
• 10 thrusters
• 15 Kettlebell snatches
• 30 Pull ups
• 60 Wall ball
• Sprint back

	M	W	MM	MW	SM	SW
Rope climb	5 x 15	5 x 15	3 x 15	3 x 15	3 x 10	3 x 10
10 Thrusters	115	75	115	75	95	65
15 KB snatches L/R	20	16	20	16	16	12
30 Pull ups	PU	PU	PU	Jumping	Jumping	Jumping
60 Wall ball	20# 10’	14# 10’	20# 9’	14# 9’	20# 9’	14# 9’
Sprint	15m	15m	15m	15m	15m	15m

Final Strongman Events with Weights

Event 1

2 minutes max tire flips
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Event 2 

Heavy sandbag shuttle

5 Heavy sandbags carries for time.

Open: Men — 150#
Open: Women — 100#

Masters: Men — 125 #
Master: Women — 75 #

Scaled: Men — 100 #
Scaled: Women — 50#

Note: Weights are approximate, but will be identical within each division.
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Event 3 

7 minutes for max deadlift (hexbar)
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Event 4

Farmers carry

Max distance in 4 minutes

Open: Men — bodyweight
Open: Women — bodyweight

Masters: Men — 75% bodyweight
Master: Women — 75% bodyweight

Scaled: Men — 75% bodyweight
Scaled: Women — 50% bodyweight
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Event 5

Sled drag / pull x 5 with ascending weights

Drag heavy sled, pull back hand over hand to start (weight not counting the weight of the sled) x 5

Round	Men	total	Wom.	total	MM	total	MW	total	SM	total	SW	total
1	45	45	45	45	45	45	45	45	45	45	45	45
2	45	90	35	80	45	90	35	80	35	80	25	70
3	45	135	25	105	35	125	25	105	25	105	10	80
4	45	180	25	130	25	150	10	115	25	130	10	90
5	45	225	25	155	25	175	10	125	10	140	10	100