May 25, 2026

2026 EVENT 1 - RING THEORY

“RING THEORY” blends gymnastics stamina, strict movement control, and constant decision-making into a format that rewards communication as much as fitness. The opening 6-minute alternating structure forces teams to think ahead, manage fatigue, and decide exactly where to push versus recover. The name “RING THEORY” is a nod to game theory itself: calculated risk, cooperation under pressure, and adapting strategy in real time. Gymnastics efficiency and team cohesion will be the difference-maker in this one.

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 1 - RING THEORY

GENERAL FORMAT

See sections below for division specifics.

FOR TIME*

Start in Athlete Box
30 Alt. DB Hang Snatch (Advance DB Every 10reps)
30 Ring Reps
15 Strict HSPU / Hand Release Push-Ups
15 Wall Walks / 150 Plank Shoulder Taps
15 Strict HSPU / Hand Release Push-Ups
30 Ring Reps
30 Alt. DB Hang Snatch (Advance DB Every 10reps)
Run to Finish Box

For the first 6:00, athletes must alternate full work minutes.
At 6:00, teammates may split all remaining reps as they wish.

12:00 TimeCap

SCORE (100pts)

Time to Completion

FLOW CLARIFICATION

FROM 0:00 TO 1:00 - A1 WORKS / A2 RESTS
FROM 1:00 TO 2:00 - A2 WORKS / A1 RESTS
FROM 2:00 TO 3:00 - A1 WORKS / A2 RESTS
FROM 3:00 TO 4:00 - A2 WORKS / A1 RESTS
FROM 4:00 TO 5:00 - A1 WORKS / A2 RESTS
FROM 5:00 TO 6:00 - A2 WORKS / A1 RESTS

AT 6:00, SPLIT ALL REPS AS YOU WISH
ONLY 1 ATHLETE MAY WORK AT A TIME

DIVISION VERSIONS

COMPETITIVE

FOR TIME

ALTERNATING WORK MINUTES FOR THE FIRST 6:00
SPLIT REPS AS YOU WISH IN THE REMAINDER

Start in Athlete Box
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
10 Ring Complexes*
15 Strict HSPU to Flat
15 Wall Walks to 10"
15 Strict HSPU to Flat
10 Ring Complexes*
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
Run to Finish Box

*Ring Reps (for Competitive):

1 Ring Complex = 1 Toes to Rings + 2 Ring Muscle-Ups
Ring Complexes do NOT need to be completed unbroken (but can be) and may be shared between teammates (provided the 1:00 work windows during the first 6:00 are followed), however the reps of the Ring Complexes must always be completed in order
Approved Example:
- 1 Toes to Rings → 1 Ring Muscle-Up (drop down from rings), 1 Ring Muscle-Up → 1 Toes to Rings → 2 Ring Muscle-Ups

12:00 TimeCap

Scoring: Time to Completion (OR Total Reps Completed at TimeCap)
100 Points

MASTERS COMPETITIVE

FOR TIME

ALTERNATING WORK MINUTES FOR THE FIRST 6:00
SPLIT REPS AS YOU WISH IN THE REMAINDER

Start in Athlete Box
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
30 Ring Reps (10 Ring Muscle-Ups + 20 Toes to Rings)*
15 Strict HSPU to 1 HSPU Mat (2" Pad Height)
15 Wall Walks to 10"
15 Strict HSPU to 1 HSPU Mat (2" Pad Height)
30 Ring Reps (10 Ring Muscle-Ups + 20 Toes to Rings)*
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
Run to Finish Box

12:00 TimeCap

Scoring: Time to Completion (OR Total Reps Completed at TimeCap)
100 Points

*Ring Reps (for Masters Competitive):

Teams may partition each set of 30 ring reps in any combination until all required totals are completed.
Example: 4 Toes to Rings + 2 Ring Muscle-Ups repeated 5 times to accumuulate the required 20 T2R and 10 RMU.

INTERMEDIATE

FOR TIME

ALTERNATING WORK MINUTES FOR THE FIRST 6:00
SPLIT REPS AS YOU WISH IN THE REMAINDER

Start in Athlete Box
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
30 Toes to Rings
15 Strict HSPU to 1 HSPU Mat + 15# Plate (3" Pad Height)
15 Wall Walks to 10"
15 Strict HSPU to 1 HSPU Mat + 15# Plate (3" Pad Height)
30 Toes to Rings
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
Run to Finish Box

12:00 TimeCap

Scoring: Time to Completion (OR Total Reps Completed at TimeCap)
100 Points

MASTERS INTERMEDIATE

FOR TIME

ALTERNATING WORK MINUTES FOR THE FIRST 6:00
SPLIT REPS AS YOU WISH IN THE REMAINDER

Start in Athlete Box
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
30 Toes to Rings
15 Strict HSPU to 1 HSPU Mat + 25# Plate (3.5" Pad Height)
15 Wall Walks to 20"
15 Strict HSPU to 1 HSPU Mat + 25# Plate (3.5" Pad Height)
30 Toes to Rings
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
Run to Finish Box

12:00 TimeCap

Scoring: Time to Completion (OR Total Reps Completed at TimeCap)
100 Points

RECREATIONAL

FOR TIME

ALTERNATING WORK MINUTES FOR THE FIRST 6:00
SPLIT REPS AS YOU WISH IN THE REMAINDER

Start in Athlete Box
30 DB Hang Snatch (20#/35#) (Advance DB Every 10reps)
30 Toes Above Hip Crease (Hanging From Rings)
15 Hand Release Push-Ups
15 Wall Walks to 30"
15 Hand Release Push-Ups
30 Toes Above Hip Crease (Hanging From Rings)
30 DB Hang Snatch (20#/35#) (Advance DB Every 10reps)
Run to Finish Box

12:00 TimeCap

Scoring: Time to Completion (OR Total Reps Completed at TimeCap)
100 Points

RECREATIONAL MASTERS

FOR TIME

ALTERNATING WORK MINUTES FOR THE FIRST 6:00
SPLIT REPS AS YOU WISH IN THE REMAINDER

Start in Athlete Box
30 DB Hang to Overhead (20#/35#) (Advance DB Every 10reps)
30 Ring Knee Raises (Knees Above Hip Crease)
15 Hand Release Push-Ups (Knees)
150 Plank Shoulder Taps (L+R = 2)
15 Hand Release Push-Ups (Knees)
30 Ring Knee Raises (Knees Above Hip Crease)
30 DB Hang to Overhead (20#/35#) (Advance DB Every 10reps)
Run to Finish Box

12:00 TimeCap

Scoring: Time to Completion (OR Total Reps Completed at TimeCap)
100 Points

TEENS

FOR TIME

ALTERNATING WORK MINUTES FOR THE FIRST 6:00
SPLIT REPS AS YOU WISH IN THE REMAINDER

Start in Athlete Box
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
30 Toes to Rings
15 Strict HSPU to 1 HSPU Mat + 25# Plate (3.5" Pad Height)
15 Wall Walks to 20"
15 Strict HSPU to 1 HSPU Mat + 25# Plate (3.5" Pad Height)
30 Toes to Rings
30 DB Hang Snatch (35#/50#) (Advance DB Every 10reps)
Run to Finish Box

12:00 TimeCap

Scoring: Time to Completion (OR Total Reps Completed at TimeCap)
100 Points