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.

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.

CLEAN PRESSURE

Saturday morning at MacArthur Island starts with a true hybrid test. Teams will move from inside the arena to the outside Park Run loop and back again in a long cardio-based chipper built to challenge pacing, transitions, communication, and grit.

The workout is a rhythmic pendulum, swinging between the clinical intensity of the arena and the raw, open air of MacArthur Island. Athletes will fight through the heavy grind of medball step-overs and box jumps only to be thrust out the bay doors, trading the flat concrete for the power-sapping grass of the island loop.

While the implements test grit, the true separator is the engine — it’s a race to see who can navigate the “Inside Out” transition best and still reach that final shoulder-to-shoulder run across the finish line.

Huge thank you to Dirty Feet Races for helping us set up the Park Run route around MacArthur Island.

COMPETITIVE

FOR TIME

100 Medball Box Step-Overs (20#/14# w/ 20" Box) (SPLIT)
1000m(♂)/900m (♀) Row (A1) // “Park Run” (A2) (SIMULTANEOUS)
100 Box Jump Overs (Step Down) @ 20" Box (SPLIT)
1000m(♂)/900m (♀) Row (A2) // “Park Run” (A1) (SIMULTANEOUS)
100 Wallballs (20#/14#) to 10ft (SPLIT)
Park Run (TOGETHER)

18:00 “Initiate Final Run” TimeCap

COMPETITIVE MASTERS & INTERMEDIATE

FOR TIME

80 Medball Box Step-Overs (20#/14# w/ 20" Box) (SPLIT)
1000m(♂)/900m (♀) Row (A1) // “Park Run” (A2) (SIMULTANEOUS)
80 Box Jump Overs (Step Down) @ 20" Box (SPLIT)
1000m(♂)/900m (♀) Row (A2) // “Park Run” (A1) (SIMULTANEOUS)
80 Wallballs (20#/14#) to 10ft (SPLIT)
Park Run (TOGETHER)

18:00 “Initiate Final Run” TimeCap

INTERMEDIATE MASTERS & TEENS

FOR TIME

60 Medball Box Step-Overs (20#/14# w/ 20" Box) (SPLIT)
1000m(♂)/900m (♀) Row (A1) // “Park Run” (A2) (SIMULTANEOUS)
60 Box Jump Overs (Step Down) @ 20" Box (SPLIT)
1000m(♂)/900m (♀) Row (A2) // “Park Run” (A1) (SIMULTANEOUS)
60 Wallballs (20#/14#) to 10ft (SPLIT)
Park Run (TOGETHER)

18:00 “Initiate Final Run” TimeCap

RECREATIONAL & YOUTH

FOR TIME

Park Run (TOGETHER)
1000m Row (SPLIT)
80 Medball Thrusters (SPLIT)
80 Medball Box Step-Overs (20#/14# w/ 20" Box) (SPLIT)

15:00 TimeCap

RECREATIONAL MASTERS

FOR TIME

Park Run (TOGETHER)
1000m Row (SPLIT)
80 Air Squats to Medball (SPLIT)
80 Medball Box Step-Overs (20#/14# w/ 12" Box) (SPLIT)

15:00 TimeCap

SCORE

Time to Completion

TIMECAP (COMP, MST-COMP, INT, MST-INT, TEENS)

If teams are not there already, they must initiate the final Park Run at the 18:00 mark.

Teams that do not complete the reps prior to the run will receive a scaled score, with each incomplete rep adding 5sec to their score.

Example:
An Intermediate Team has completed 74 Wallballs when the clock hits 18:00. They must stop doing the wallballs and perform the final park run.

Their final time was 21:10, with 6 reps missing from earlier, they would get a 30sec penalty added to their time.

In this case, their final score would be a “Scaled” 21:40 — they would still be fully eligible for leaderboard points, but would default behind anyone that did not miss any reps.

TIMECAP (REC, MST-REC, YOUTH)

If teams in these divisions TimeCap, they will receive a score based on total reps completed.

LAYOUT

This event goes both inside and outside of the arena.

The Park Run will be APPROXIMATELY an 800m loop, including the distance travelled inside to the equipment/arena lanes.

Final flow/logistics will be confirmed prior to the event after measuring and venue set-up.

This running route will be clearly marked and will include instructions/requirements of gated loops in/out of your lane to ensure all 8 lanes have the same distance to travel.

NOTES

When work is written as (SPLIT) it indicates teammates can split the reps as they wish — one working, one resting. There is no minimum requirement or equality required.

For divisions with SIMULTANEOUS Row/Run, BOTH partners must complete their work before the team can start the next part of the chipper.

MOVEMENT STANDARDS

All Box Jump Overs CAN be step-overs if they wish, but both feet must touch the top of the box on the way over.