MEN’s version:
\nTeams of 4 (or 5), five rounds. Each round starts with 300m run
\n\u2022 10 rope climbs (5 ground-to-stand = 1)
\n\u2022 50 ring dips (two on dip station = 1)
\n\u2022 30 handstand push-ups or wall climbs
\n\u2022 35 bench press, 135lb (two 95lb = 1)
\n\u2022 60 pull-ups (muscle-up = 4; band assisted = \u00bd)
\nOn the runs, first one back starts work. The rest get in line as they return. One person works at a time. You can\u2019t work again until everyone has gone through. First team to finish gets 5 points; second team gets 4; third team gets 3; fourth gets 2; last gets 1. Wait until all teams are done before starting the next round. Team with most points after five events wins.<\/p>\n
WOMEN’s version:
\nTeams of 4 (or 3), six rounds. Each round starts with 300m run
\n\u2022 9 rope climbs (5 ground-to-stand = 1)
\n\u2022 40 dips (band assisted = \u00bd)
\n\u2022 40 back squats, 85lb
\n\u2022 40 ghd sit-ups
\n\u2022 40 pull-ups (band assisted = \u00bd)
\n\u2022 40 wallballs, 20lbs, 8′ target
\nSame rules … first team to finish gets 6 points, and on down to 1 point for 6th place.<\/p>\n
<\/p>\n