May 29, 2026

2026 EVENT 4 - HAT TRICK

Three sets. Three chances to score. HAT TRICK combines gymnastics, grit, strategy, and speed into a unique format where every set matters: Athletes will battle through pull-up bar work, front rack lunges, and handstand walks or burpee broad jumps while racing against a 5:00 time cap each round.

Full details, including movement standards and expanded information on the workout flow, will be available later this summer. Please hold off on asking questions about the workouts until these documents and videos are released. This information will be emailed and posted on Competition Corner.

Pending the final facility layout and any unforeseen logistics, all events are subject to change at the sole discretion of the event director. If any changes are made between the workout being published and the start of the event, athletes will be notified by email.

EVENT 4 - HAT TRICK

GENERAL FORMAT

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO SET

12 Pull-Up Bar Movement Reps
24ft Handstand Walk OR Burpee Broad Jumps
12 Front Rack Lunges
24ft Handstand Walk OR Burpee Broad Jumps
12 Pull-Up Bar Movement Reps
Run to Finish Line

SET 2 - ATHLETE 2 SOLO SET

12 Pull-Up Bar Movement Reps
24ft Handstand Walk OR Burpee Broad Jumps
12 Front Rack Lunges
24ft Handstand Walk OR Burpee Broad Jumps
12 Pull-Up Bar Movement Reps
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH

24 Pull-Up Bar Movement Reps
24ft Handstand Walk OR Burpee Broad Jumps
24 Front Rack Lunges
24ft Handstand Walk OR Burpee Broad Jumps
24 Pull-Up Bar Movement Reps
Run to Finish Line

TIMING FORMAT

Each set has a 5:00 Time Cap.
Upon completion of a set, or expiration of the Time Cap, athletes will immediately begin the next set.

Set 1: 0:00-5:00
Set 2: 5:00-10:00
Set 3: 10:00-15:00

COMPETITIVE DIVISION OPTION

Competitive & Masters Competitive athletes may substitute each 24ft Handstand Walk with a 72ft Burpee Broad Jump.
Athlete/Team choice by set.

SPECIAL TAG-UP RULE BEFORE LUNGES

Athletes must complete a finish-line tag-up before touching their lunge implement.

SCORING

TIME TO COMPLETION ON EACH SET
OR
TOTAL REPS COMPLETED AT 5:00

SET 1 - 25 Points
SET 2 - 25 Points
SET 3 - 50 Points

SET 2 - 25 Points
SET 3 - 50 Points

FLOOR LAYOUT AND FLOW

Tournament Capital Classic Event 4 "Hat Trick" floor plan showing eight competition lanes, pull-up rig, handstand walk or burpee broad jump section, barbell platforms, start line, and finish/tag-up line. — The official floor layout for Event 4 – Hat Trick. Athletes move between the pull-up rig, HSW/BBJ section, front rack lunges, and finish line through three scored sets consisting of two individual efforts and one team effort.

DIVISION VERSIONS

COMPETITIVE

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO SET
12 C2B Pull-Ups
24ft Handstand Walk
12 Front Rack Lunges
24ft Handstand Walk
12 Bar Muscle-Ups
Run to Finish Line

SET 2 - ATHLETE 2 SOLO SET
12 C2B Pull-Ups
24ft Handstand Walk
12 Front Rack Lunges
24ft Handstand Walk
12 Bar Muscle-Ups
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH
24 C2B Pull-Ups
24ft Handstand Walk w/ Pirouette @ 12ft
24 Front Rack Lunges
24ft Handstand Walk w/ Pirouette @ 12ft
24 Bar Muscle-Ups
Run to Finish Line

Barbell Weights: 125#/180#
5:00 TimeCap Per Set

24ft Handstand Walk (including SET 3 that includes a pirouette) may be substituted with a 72ft Burpee Broad Jump. Athlete/Team choice by set.

MASTERS COMPETITIVE

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO
12 Pull-Ups
24ft Handstand Walk
12 Front Rack Lunges
24ft Handstand Walk
12 Bar Muscle-Ups
Run to Finish Line

SET 2 - ATHLETE 2 SOLO
12 Pull-Ups
24ft Handstand Walk
12 Front Rack Lunges
24ft Handstand Walk
12 Bar Muscle-Ups
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH
24 Pull-Ups
24ft Handstand Walk w/ Pirouette @ 12ft
24 Front Rack Lunges
24ft Handstand Walk w/ Pirouette @ 12ft
24 Bar Muscle-Ups
Run to Finish Line

Barbell Weights: 115#/165#
5:00 TimeCap Per Set

24ft Handstand Walk (including SET 3 that includes a pirouette) may be substituted with a 72ft Burpee Broad Jump. Athlete/Team choice by set.

INTERMEDIATE

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO
12 Pull-Ups
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 C2B Pull-Ups
Run to Finish Line

SET 2 - ATHLETE 2 SOLO
12 Pull-Ups
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 C2B Pull-Ups
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH
24 Pull-Ups
24ft Burpee Broad Jump
24 Front Rack Lunges
24ft Burpee Broad Jump
24 C2B Pull-Ups
Run to Finish Line

Barbell Weights: 105#/150#
5:00 TimeCap Per Set

MASTERS INTERMEDIATE

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO
12 Pull-Ups
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 Pull-Ups
Run to Finish Line

SET 2 - ATHLETE 2 SOLO
12 Pull-Ups
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 Pull-Ups
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH
24 Pull-Ups
24ft Burpee Broad Jump
24 Front Rack Lunges
24ft Burpee Broad Jump
24 C2B Pull-Ups
Run to Finish Line

Barbell Weights: 95#/135#
5:00 TimeCap Per Set

RECREATIONAL

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO
12 Hanging Knee Raises
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 Hanging Knee Raises
Run to Finish Line

SET 2 - ATHLETE 2 SOLO
12 Hanging Knee Raises
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 Hanging Knee Raises
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH
24 Hanging Knee Raises
24ft Burpee Broad Jump
24 Front Rack Lunges
24ft Burpee Broad Jump
24 Hanging Knee Raises
Run to Finish Line

Barbell Weights: 45#/65#
5:00 TimeCap Per Set

RECREATIONAL MASTERS

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO
12 Hanging Knee Raises
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 Hanging Knee Raises
Run to Finish Line

SET 2 - ATHLETE 2 SOLO
12 Hanging Knee Raises
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 Hanging Knee Raises
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH
24 Hanging Knee Raises
24ft Burpee Broad Jump
24 Front Rack Lunges
24ft Burpee Broad Jump
24 Hanging Knee Raises
Run to Finish Line

Barbell Weights: 25#/35#
5:00 TimeCap Per Set

TEENS

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO
12 Pull-Ups
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 Pull-Ups
Run to Finish Line

SET 2 - ATHLETE 2 SOLO
12 Pull-Ups
24ft Burpee Broad Jump
12 Front Rack Lunges
24ft Burpee Broad Jump
12 Pull-Ups
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH
24 Pull-Ups
24ft Burpee Broad Jump
24 Front Rack Lunges
24ft Burpee Broad Jump
24 C2B Pull-Ups
Run to Finish Line

Barbell Weights: 75#/105#
5:00 TimeCap Per Set

YOUTH

EVERY 5:00 x 3 SETS - FOR TIME
EACH SET SCORED INDIVIDUALLY

SET 1 - ATHLETE 1 SOLO
12 Hanging Knee Raises
24ft Burpee Broad Jump
12 Goblet Lunges
24ft Burpee Broad Jump
12 Hanging Knee Raises
Run to Finish Line

SET 2 - ATHLETE 2 SOLO
12 Hanging Knee Raises
24ft Burpee Broad Jump
12 Goblet Lunges
24ft Burpee Broad Jump
12 Hanging Knee Raises
Run to Finish Line

SET 3 - TEAM SET - 1 ATHLETE WORKING, SPLIT ALL WORK AS YOU WISH
24 Hanging Knee Raises
24ft Burpee Broad Jump
24 Goblet Lunges
24ft Burpee Broad Jump
24 Hanging Knee Raises
Run to Finish Line

Dumbbell Weight: 15#/15#
5:00 TimeCap Per Set