The Athlete Index

One score for the whole athlete. Test everything. Train for anything. Climb the index.

World’s Greatest Athlete

What Are the Full Armor Benchmarks?

The Athlete Index brings together the challenges athletes already love, like max pull-ups, the 100 m sprint, a heavy deadlift, the longest field goal, Fran and Murph. It adds original tests of our own, such as Ascent and the 400 m weighted lunge. Every event is scored in points by age and sex, the way the decathlon scores its events, so a sprinter, a lifter and a soccer player can all be measured on one scale. Your total is your Athlete Index score.

The Mission

  • To inspire consistency

  • To reward hard work

  • To track meaningful progress

  • To celebrate fitness at every level

The Full Armor Benchmarks aren’t just a leaderboard — they reflect our commitment.

  • A commitment to work hard for the Lord.

  • A commitment to steward the bodies we’ve been given

  • A commitment to sharpen one another through discipline and community.

Whether you land in the Top 5 or not, every workout matters. Every effort counts.

Fitness isn’t occasional — it’s a daily standard.

Today's Workout
Submit Your Score To Any Workout

Workouts

  • 4 rounds for time

    • 22 alternating DB hang snatches

    • 200m single arm DB farmers carry

    • 18 DB sit ups

      Rx weights: 50/35Ibs, under 16/over 50: 35/25Ibs

      Notes: Switch hands at anytime for carry. Heels remain in contact with floor and weight remains in contact with chest for sit ups

    Men

    1. Ethan Abolins — 12:25

    2. Sean Pace — 12:43

    3. Eric Johnson — 13:32

    4. Luke Pelletier — 14:04

    5. Thad Aman/Penn Holderness — 14:45

    Women

    1. Amethyst Joseph (scaled) — 12:26

    2. Kristel Aman (scaled) — 13:40

    3. Ashley Dozier (scaled) — 14:17

    4. Elisha Johnson (scaled) — 14:48

    5. Madalynn Ward (scaled) — 15:09

  • For time

    • 20 cal C2 bike

    • 40 cal row

    • 80 hand release push ups

    Men

    1. Ethan Abolins — 6:54

    2. Eric Johnson — 8:19

    3. Bruce Choi — 8:31

    4. Sean Pace — 9:15

    5. Billy Rosenberg — 9:21

    Women

    1. Madalynn Ward — 9:44

    2. Michelle Chen — 13:17

    3. Kristel Aman — 13:49

    4. Elisha Johnson (scaled) — 9:01

    5. Olivia Lowe (scaled) — 12:45

  • 10 rounds each for max load: Every 2 minutes

    • 1 back squat

    Men

    1. Ethan Abolins — 3,450 lbs

    2. Landon Hollander — 2,830 lbs

    3. Eric Johnson — 2,650 lbs

    4. Luke Pelletier — 2,410 lbs

    5. Bruce Choi — 2,360 lbs

    Women

    1. Michelle Chen — 1,620 lbs

    2. Akyrra Davenport — 1,540 lbs

    3. Kristel Aman — 1,475 lbs

    4. Lydia Ward — 1,395 lbs

    5. Maddy Narduzzi — 1,095 lbs

  • 5 rounds each for max load

    Every 5 minutes:

    • 400m run

    • 1 power clean

    Men

    1. Eric Johnson — 1,075 lbs

    2. Brian Nguyen — 1,035 lbs

    3. Luke Pelletier — 815 lbs

    4. Bruce Choi — 745 lbs

    5. Landon Hollander — 650 lbs

    Women

    1. Madalynn Ward — 555 lbs

    2. Michelle Chen — 525 lbs

    3. Elisha Johnson — 475 lbs

    4. Kristel Aman — 475 lbs

  • 12 minutes for max reps

    • 2 overhead squats (95/65Ibs)

    • 10 lateral hops over bar

    • 4 overhead squats

    • 10 lateral hops over bar

    • 6 overhead squats

    • 10 lateral hops over bar

    Add 2 overhead squats every round, lateral hops stays at 10 Rx: 95/65Ibs. Under16/over 50: 65/45Ibs

    Men

    1. Ethan Abolins — 264

    2. Eric Johnson — 158

    3. Garrett Anderson — 140

    4. Luke Pelletier (scaled) — 167

    5. Billy Rosenberg (scaled) — 153

    Women

    1. Cinthya Valverde (scaled) — 200

    2. Madalynn Ward (scaled) — 191

    3. Maddy Narduzzi (scaled) — 180

    4. Tanisha Jackson (scaled) — 180

    5. Olivia Lowe (scaled) — 127

  • For Time

    • 20 handstand push ups

    • 40 sumo deadlift high pulls

    • 800m run

    • 10 handstand push ups

    • 20 sumo deadlift high pulls

    • 400m run

    ‍ ‍Rx: 115/80 lbs, Under 16/over 50: 80/55 lbs

    Men

    1. Corbin Graves — 14:47

    2. Eric Johnson — 15:57

    3. Sean Pace (scaled) — 14:04

    4. Luke Pelletier (scaled) — 14:34

    5. Bruce Choi (scaled) — 15:08

    Women

    1. Kristel Aman (scaled) — 12:09

    2. Madalynn Ward (scaled) — 14:10

    3. Michelle Chen (scaled) — 15:45

    4. Lydia Ward (scaled) — 15:48

    5. Tanisha Jackson (scaled) — 18:10

  • 4 rounds for max reps

    • 1 minute: DB box step overs (two DB’s)

      1 minute rest

    • 1 minute: ring dips

      1 minute rest

    • 1 minute: Med ball slam

      1 minute rest

    ‍ ‍Rx: 50/35 lbs DB’s, 24/20" box. 20/14 lb med ball

    Under 16/over 50: 35/25 lb DB’s, 24/20” box

    Men

    1. Eric Johnson — 299

    2. Ethan Abolins — 278

    3. Sean Pace — 262

    4. Luke Pelletier — 245

    5. Billy Rosenberg — 191

    Women

    1. Kristel Aman (scaled) — 337

    2. Amethyst Joseph (scaled) — 297

    3. Madalynn Ward (scaled) — 292

    4. Maddy Narduzzi (scaled) — 288

    5. Olivia Lowe (scaled) — 277

  • 6 rounds each for best time

    1. 200m row

    2. 15 toes to bar

      • Rest 2 minutes

      ‍ ‍Mark start/finish time of each round or use personal stopwatch to time each round

    Men

    1. Eric Johnson — 6:18

    2. Ethan Abolins — 6:36

    3. Penn Holderness — 7:28

    4. Sean Pace — 9:29

    5. Benjamin Burlington — 10:26

    Women

    1. Kristel Aman — 11:06

    2. Cassandra Elder (scaled) — 7:33

    3. Madalynn Ward (scaled) —7:48

    4. Ashley Dozier (scaled) — 8:42

    5. Amethyst Joseph (scaled) — 9:49

  • 6 rounds each for max pull ups

    Every 4 minutes complete

    • 40 double unders

    • 1 set of unbroken strict chin ups (Once feet touch floor or you come off the bar, set is done)

    Men

    1. Eric Johnson — 69

    2. Penn Holderness — 46

    3. David Jakeman (scaled) — 44

    4. Bruce Choi (scaled) — 37

    5. John Bitsas (scaled) — 32

    Women

    1. Tanisha Jackson (scaled) — 60

    2. Ashley Dozier (scaled) — 47

    3. Michelle Chen (scaled) — 46

    4. Maddy Narduzzi (scaled) — 43

    5. Olivia Lowe (scaled) — 42

  • 5 Rounds Each For Max Load

    Every 6 minutes

    20 push up buy in:

    • 4 squat snatches

    • 4 overhead squats

    • 4 power snatches

    All barbell reps must be unbroken (bar can’t rest on the ground)

    Men

    1. Eric Johnson — 575 lbs

    2. David Jakeman — 325 lbs

    3. Bruce Choi — 315 lbs

    4. John Bitsas — 275 lbs

    5. Benjamin Bruington — 125 lbs

    Women

    1. Elisha Johnson — 275 lbs

    2. Michelle Chen — 225 lbs

    3. Kristel Aman — 200 lbs

    4. Madalynn Ward — 175 lbs

    5. Cassandra Elder — 145 ibs

  • 3 Rounds For Time

    • 1:30 plank

    • 60 alternating split squat jumps

    • 30 hang cleans

      Rx: 75/50 lbs for cleans. Under 16/over 50: 50/35 lbs

    Men

    1. Eric Johnson — 13:02

    2. David Jakeman — 15:39

    3. Luke Pelletier — 17:08

    4. John Bitsas (scaled) — 16:08

    5. Joshua Sine (scaled) — 16:37

    Women

    1. Kristel Aman — 16:12

    2. Madalynn Ward — 19:36

    3. Olivia Lowe (scaled) — 18:14

    4. Maddy Narduzzi (scaled) — 18:24

    5. Lydia Ward (scaled) — 24:55

  • For Time

    • 50 bench presses

    • 50 box jumps

    • 50 cal row

    • 5 rope climbs

    30 minute time cap Rx: 135/95lbs, 24/20” box. Under 16/over 50: 95/65lbs, 24/20” box

    Men

    1. Eric Johnson — 16:29

    2. Landon Hollander (scaled) — 12:37

    3. Sean Pace (scaled) — 14:46

    4. John Bitsas (scaled) — 16:12

    5. Joshua Steadman (scaled) — 18:00

    Women

    1. Kristel Aman (scaled) — 15:03

    2. Lydia Ward (scaled) — 15:18

  • For Time

    • 12-9-6-3

    • Deadlift

    Ring muscle ups Rx: 335/235lbs, U16/50+: 235/165lbs

    Men

    1. Eric Johnson — 14:02

    2. Sean Pace (scaled) — 9:46

    3. David Jakeman (scaled) — 10:42

    4. John Bitsas (scaled) — 10:57

    5. Joshua Sine (scaled) — 11:00

    Women


  • For Time 2 rounds each for max air squats

    7 minutes

    • Buy in: 200m run, 25 wall balls

    • Max rep air squats in remaining time

      • Rest 3 minutes

    Rx: 20/14lbs, 10/9’, U16 and 50+: 14/10lbs

    Men

    1. Luke Pelletier — 310

    2. David Jakeman — 302

    3. Jason Victory — 252

    4. Corbin Graves — 251

    5. Penn Holderness — 227

    Women

    1. Kristel Aman — 337

    2. Olivia Lowe — 251

    3. Madalynn Ward — 241

    4. Michelle Chen — 221

    5. Ashley Dozier (scaled) — 56

  • 5 rounds each for max load

    Every 4 minutes:

    • 5 hang power cleans

    Men

    1. David Jakeman — 655lbs

    2. Corbin Graves — 625lbs

    3. John Bitsas — 625

    4. Joshua Sine — 575

    5. Sean Pace — 575

    Women

    1. Madalynn Ward — 500lbs

    2. Michelle Chen — 435lbs

    3. Lynda Hinojosa — 305lbs

    4. Tanisha Jackson — 280lbs

    5. Lydia Ward — 265lbs

  • 3 rounds each for max reps

    • 1:30 cal row :30 rest

    • 1:30 bar muscle ups :30 rest

    • 1:30 DB clean and jerk :30 rest

    RX: 50/35lb DB’s, U16/Over 50: 35/25lbs

    Men

    1. Penn Holderness — 150

    2. Brandon Sewell (scaled) — 164

    3. Sean Pace (scaled) — 158

    4. John Bitsas (scaled) — 145

    5. David Jakeman (scaled) — 144

    Women

    1. Akyrra Davenport (scaled) — 159

    2. Madalynn Ward (scaled) — 158

    3. Kristel Aman (scaled) — 131

    4. Ashley Dozier (scaled) — 129

    5. Michelle Chen (scaled) — 127

  • 20 minute AMRAP

    • 80 single unders

    • 20 AbMat sit ups

    • 10 DB split jerks: Side 1

    • 10 DB split jerks: Side 2

    RX: 50/35lb DB, U16/Over 50: 35/25lbs

    Men

    1. Ethan Abolins — 9

    2. Penn Holderness — 8+24

    3. Sean Pace — 6+104

    4. Joshua Sine — 5+86

    5. Billy Rosenberg — 3+110

    Women

    1. Michell Chen — 6+44

    2. Madalynn Ward — 5+125

    3. Kristel Aman (scaled) — 7+115

    4. Maddy Narduzzi (scaled) — 6+112

    5. Ashely Dozier (scaled) — 6+109

  • 4 rounds for time

    RX: 135/95lbs , U16/Over 50: 95/65lbs

    Men

    1. Corbin Graves — 15:00

    2. David Jakeman — 15:34

    3. John Bitsas (scaled) — 17:28

    Women

    1. Michell Chen — 14:09

    2. Olivia Lowe — 15:10

    3. Ashley Dozier (scaled) — 12:47

  • 5 rounds each for max load

    Every 5 minutes

    • 6 alternating Zercher reverse lunges

    • 30 push ups

    Men

    1. Ethan Abolins — 1,125lbs

    2. Bruce Choi — 675lbs

    3. Joshua Sine — 675lbs

    4. Luke Pelletier — 675lbs

    5. Corban Graves — 675lbs

    Women

    1. Michell Chen (scaled) — 565lbs

    2. Kristel Aman (scaled) — 500lbs

    3. Maddy Narduzzi (scaled) — 275lbs

    4. Tanisha Jackson (scaled) — 275lbs

    5. Lydia Ward (scaled) — 175lbs

  • 8 rounds for max reps

    • :45 deck squats

      :45 rest

    • :45 toes to bar

      :45 rest

    Rx: 25/15 lb plate, U16/over 50: 15/10

    Men

    1. Luke Pelletier — 215

    2. Sean Pace — 179

    3. Burce Choi — 178

    4. Billy Rosenberg — 177

    5. David Jakeman — 171

    Women

    1. Kristel Aman — 202

    2. Michelle Chen (scaled) — 256

    3. Maddy Narduzzi (scaled) — 246

    4. Lydia Ward (scaled) — 178

    5. Cassandra Elder (scaled) — 160

  • 2 rounds for time

    • 50 landmine rotations

    • 50 wall facing shoulder taps

    • 800m run

    Rx: 25/15 lbs, U16/over 50: 15/10lbs

    For landmine rotations hands must touch leg when rotating and arms must be straight and overhead for rep to count.

    Men

    1. Ethan Abolins — 11:31

    2. Luke Pelletier — 14:03

    3. David Jakeman — 14:19

    4. Bruce Choi — 14:59

    5. Sean Pace — 16:21

    Women

    1. Michelle Chen — 22:45

    2. Amethyst Joseph (scaled) — 17:48

  • For max reps

    • 3 minutes row 250/175m, max box jump overs in remaining time (only count box jump overs)

      3 minutes rest

    • 3 minutes burpee pull ups (bar above fingertips when arms extended under bar)

      3 minutes rest

    • 3 minutes DB thrusters 35/25lbs

      3 minutes rest

    • 3 minutes burpee pull ups (bar above fingertips when arms extended under bar)

      3 minutes rest

    • 3 minutes row 250/175m, max box jump overs in remaining time (only count box jump overs)

    Rx: 24/20” box, 35/25lb DB’s. U16/over 50 25/20lbs

    Men

    1. Ethan Abolins — 188

    2. David Jakeman — 138

    3. Sean Pace — 122

    4. John Bitsas (scaled) — 125

    5. Landon Hollander (scaled) — 116

    Women

    1. Ashley Dozier (scaled) — 149

    2. Cinthya Valverde (scaled) — 136

    3. Akyrra Davenport (scaled) — 113

    4. Lydia Ward (scaled) — 108

  • For time

    • 10 deadlifts

    • 200m med ball run

    • 3 minute bar hang

    • 40 V-ups

    • 50 goblet forward lunges

    • 60 single leg plate hops

    Rx: 315/225lbs, 20/14lb med ball, 50/35lb DB, 45/35lb plate. U16/over 50: 225/155lbs, 20/14lb med ball, 35/25lb DB, 45/35lb plate.

    Men

    1. David Jakeman (scaled) — 14:30

    2. Bruce Choi (sclaed) — 15:19

    3. Sean Pace (scaled) — 17:21

    4. John Bitsas (scaled) — 19:01

    Women

    1. Ashley Dozier (scaled) — 14:38

    2. Sarah Celidonio (scaled) — 22:23

  • For Time

    • 2 rope climbs

    Into

    4/6/8/10/8/6/4 of:

    • Single arm overhead squats each arm

    • Inverted burpees (to wall)

    Into

    • 2 rope climbs

    Rx: 35/25lb DB, Under 16/Over 50 25/15lb DB

    Men

    1. Joshua Sine — 22:42

    2. John Bitsas (scaled) — 17:05

    3. Peter Weishaar (scaled) — 20:20

    Women

    1. Michelle Chen — 18:20

    2. Amethyst Joseph (scaled) — 15:45

  • For max load

    EMOM for 20 minutes

    • Even: 3 Push Presses

    • Odd: 6 Kneel to Jump

    Men

    1. Luke Pelletier — 1,435lbs

    2. Penn Holderness — 1,295lbs

    3. Sean Pace — 1,260lbs

    4. Joshua Sine — 1,150lbs

    5. David Jakeman — 1,075lbs

    Women

    1. Kristel Aman — 960lbs

    2. Tanisha Jackson (scaled) — 655lbs

    3. Cassandra Elder (scaled) — 522.5lbs

    4. Maddy Narduzzi (scaled) — 475lbs

  • 2 rounds for max reps

    • 5 minutes: 400m med ball run buy in then max wall balls in remaining time

    • 2 minutes rest

    • 5 minutes: 400m run buy in then max burpees in remaining time

    • 2 minutes rest

    20/14lb ball, 10/9’ target

    Men

    1. Luke Pelletier — 188

    2. David Jakeman — 153

    3. Garrett Anderson — 149

    4. Penn Holderness — 144

    5. Joshua Sine — 116

    Women

    1. Amethyst Joseph — 163

    2. Kristel Aman — 160

    3. Madalynn Ward — 134

    4. Cassandra Elder — 64

    5. Ashley Dozier (scaled) — 121

  • For max load

    • 1:30 max meters on ski erg

      Right into

    • 20 minutes to establish a 5 reps max hang clean (power or squat)

    Right into

    • 1:30 max meters on ski erg

    Add ski erg meters to notes

    Men

    1. David Jakeman — 155lbs

    2. Corbin Graves — 145lbs

    3. Bruce Choi — 145lbs

    4. Joshua Sine — 145lbs

    5. Landon Hollander — 145lbs

    Women

    1. Madalynn Ward — 105lbs

    2. Lydia Ward — 75lbs

    3. Maddy Narduzzi — 65lbs

  • For Time

    • 10 wall walks

    • 40 strict pull ups

    • 70 DB alternating split squat jumps

    • 40 push ups

    • 10 strict toes to bar

    50/35lb DB, U16/Over 50+: 35/25lb DB

    Men

    1. Bruce Choi (scaled) — 12:39

    2. Sean Pace (scaled) — 16:40

    3. Josh Bitsas (scaled) — 21:05

    Women

    1. Cassandra Elder (scaled) — 12:39

    2. Ashley Dozier (scaled) — 17:11

  • 3 rounds for time

    • 20 shoulder to overhead

    • :20 split squat hold (knee just above ground): Side 1

    • 10 thrusters

    • :20 split squat hold (knee just above ground): Side 2

    Rx: 85/55lbs, U16/Over 50: 55/40lbs

    Men

    1. Penn Holderness — 7:34

    2. Sean Pace — 8:59

    3. Bruce Choi (scaled) — 9:43

    4. John Bitsas (scaled) — 10:12

    5. Corbin Graves (scaled) — 10:13

    Women

    1. Madalynn Ward — 9:13

    2. Erica Ludewig — 12:16

    3. Cassandra Elder — 14:50

    4. Amethyst Joseph (scaled) — 9:05

    5. Tanisha Jackson (scaled) — 15:05

  • 18 minute AMRAP

    • 12 sumo deadlift high pulls

    • 12 alternating plate kneel to stand

    • 24 sumo deadlifts

    • 24 reverse lunges

    Rx: 95/65lbs, 45/35lb plate for kneel to stand. U16/over 50: 65/45, 35/25lb plate

    Men

    1. Sean Pace — 4+11

    2. Bruce Choi — 3+12

    3. David Jakeman — 3+5

    4. Joshua Sine (scaled) — 3+46

    5. Landon (scaled) — 3+21

    Women

    1. Madalynn Ward — 4+8

    2. Kristel Aman (scaled) — 5+32

    3. Ashley Dozier (scaled) — 3+38

  • 4 rounds for time

    • 20 landmine rotations

    • 400m run

    Rx: 35/25lb plate. Under 16/over 50: 25/15lb plate

    Men

    1. Luke Pelletier — 8:39

    2. Ethan Abolins — 9:04

    3. John Bitsas — 10:51

    4. Sean Pace — 12:14

    5. Landon Hollander — 12:24

    Women

    1. Madalynn Ward — 12:14

    2. Kristel Aman — 13:10

    3. Amethyst Joseph (scaled) — 9:35

    4. Ashley Dozier (scaled) — 12:42

    5. Maddy Narduzzi (scaled) — 13:49

  • 5 rounds for max reps

    • :35 handstand push ups

    • :25 rest

    • :35 alternating single leg squat

    • :25 rest

    • :35 med ball slam

    • :25 rest

    Rx: 20/14lb med ball. Under 16/over 50: 20/14lb med ball

    Men

    1. Sean Pace (scaled) — 229

    2. Bruce Choi (scaled) — 223

    3. John Bitsas (scaled) — 220

    4. Corbin Graves (scaled) — 182

    Women

    1. Ashley Dozier (scaled) — 212

  • For Time

    • 40 inch worms to push up

    • 80 air squats

    • 80 lateral hops over DB

    • 40 pull ups

      Inchworm to push up: Walk hands out, complete push up, walk back up to standing

    Men

    1. Luke Pelletier — 10:50

    2. Pen Holderness — 10:52

    3. Bruce Choi — 11:37

    4. David Jakeman — 13:49

    5. Corbin Graves — 15:01

    Women

    1. Ashely Dozier (scaled) — 14:20

    2. Amethyst Joseph (scaled) — 14:43

    3. Kristel Aman (scaled) — 15:35

    4. Sarah Celidonio (scaled) — 16:32

    5. Madalynn Ward (scaled) — 17:53

  • For max load

    • Deadlift: 11-7-4-2-1-2-4-7-11

      Rest 3 minutes after each set

    Men

    1. Penn Holderness — 2,465lbs

    2. Landon Hollander — 2,295lbs

    3. Corbin Graves — 2,265lbs

    4. John Bitsas — 1,985lbs

    5. David Jakeman — 1,935lbs

    Women

    1. Amethyst Joseph — 1,285lbs

    2. Lydia Ward — 835lbs

  • 3 rounds each for time

    Two DB’s for carry and forward lunge. RX: 50/35lb DB, U16/Over 50: 35/25lbs

    Men

    1. Sean Pace — 11:07

    2. Ethan Abolins — 11:37

    3. Luke Pelletier — 13:17

    4. Garrett Anderson — 13:22

    5. David Jakeman (scaled) — 12:35

    Women

    1. Madalynn Ward — 15:01

    2. Ashley Dozier (scaled) — 12:14

    3. Erica Ludewig (scaled) — 15:27

    4. Maddy Narduzzi (scaled) — 16:31

  • 4 Rounds For Time

    • 10 push jerks

    • 50 air squats

    RX: 165/115lbs, U16/Over 50: 115/80lbs

    Men

    1. Eric Johnson — 14:21

    2. Corbin Graves (scaled) — 13:34

    3. Bruce Choi (scaled) — 13:43

    4. John Bitsas (scaled) — 16:28

    Women

    1. Ashley Dozier (scaled) — 9:49

  • 4 rounds for max reps

    • :30 back facing handstand hold, right into

    • Max rep bodyweight back squat, right into

    • Max rep push ups

    Rest as needed between sets

    Add back squat reps + push up reps

    Men

    1. Ethan Abolins — 230

    2. Luke Pelletier — 128

    3. Corbin Graves — 110

    4. Sean Pace (scaled) — 150

    5. Joshua Sine (scaled) — 88

    Women

    1. Kristel Aman — 129

    2. Madalynn Ward — 83

    3. Maddy Narduzzi (scaled) — 120

    4. Olivia Lowe (scaled) — 95

    5. Ashley Dozier (scaled) — 60

  • 10 rounds for time

    • 100m run

    • 2 power snatches

    Rx: 135/95lbs, U16/over 50: 95/65lbs

    Men

    1. Penn Holderness — 6:52

    2. Bruce Choi (scaled) — 7:13

    3. Brandon Sewell (scaled) — 7:20

    4. Sean Pace (scaled) — 8:33

    5. John Bitsas (scaled) — 9:30

    Women

    1. Madalynn Ward (scaled) — 7:57

    2. Kristel Aman (scaled) — 8:30

  • For max reps

    • 4 minutes: Med ball slam

      :30 rest

    • 4 minutes: Alternating split squat jumps

      :30 rest

    • 4 minutes: pull ups

      :30 rest

    • 4 minutes burpees

    Rx: 20/14lb med ball

    Men

    1. Ethan Abolins — 410

    2. Eric Johnson — 385

    3. Luke Pelletier — 315

    4. Joshua Sine — 288

    5. Sean Pace — 272

    Women

    1. Madalynn Ward — 292

    2. Ashley Dozier (scaled) — 282

    3. Olivia Lowe (scaled) — 274

    4. Maddy Narduzzi (scaled) — 247

  • For max rounds + reps completed

    EMOM for 6 rounds

    • Minute 1: 10 bench presses

    • Minute 2: 12 toes to rings

    • Minute 3: 14 DB Deadlifts

    Rx: Bench press 135/95ibs, u16/over 60: 95/65lbs. DB Deadlift 50/35lbs, u16/over 60: 35/25

    If you fail a round count reps completed

    Men

    1. Sean Pace — 6

    2. Luke Pelletier — 6

    3. Ethan Abolins — 6

    4. Nate Woolins — 5+26

    5. Bruce Choi (scaled) — 6

    Women

    1. Madalynn Ward (scaled) — 6

    2. Maddy Narduzzi (scaled) — 6

    3. Kristel Aman (scaled) — 6

  • 3 rounds for time

    • :50 single arm plank on hand (side one)

    • 40 double unders

    • 30 v-ups

    • 40 double unders

    • :50 single arm plank on hand (side two)

    Men

    1. Sean Pace (scaled) — 13:24

    2. Bruce Choi (scaled) — 14:33

    Women

    1. Ashley Dozier (scaled) — 14:31

  • 15 minute AMRAP

    • 25 push presses: Side 1

    • 25 push presses: Side 2

    • 25 goblet squats

    • 100 double unders

    Rx: Push press and goblet squats 50/35lb DB. U16/over 50: 35/25lb DB

    Men

    1. Penn Holderness — 2+70

    2. Ethan Abolins (scaled) — 3+73

    3. Corbin Graves (scaled) — 3+3

    4. David Jakeman (scaled) — 3

    5. Joshua Sine (scaled) — 2+120

    Women

    1. Kristel Aman (scaled) — 3+40

    2. Madalynn Ward (scaled) — 2+64

    3. Erica Ludewig (scaled) — 2+50

  • For Time

    • 6 minute bar hang

    • 200m run every drop

    *Scaled: Use enough assistance to be able to complete at least one minute fresh

    Men

    1. Nate Woollens — 6:28

    2. Burce Choi — 7:45

    3. Penn Holderness — 10:40

    4. Sean Pace — 11:33

    5. David Jakeman — 11:42

    Women

    1. Madalynn Ward — 13:59

    2. Kristel Aman — 14:07

    3. Maddy Narduzzi (scaled) — 14:00

    4. Erica Ludewig (scaled) — 18:45

  • 2 rounds each for max reps

    • 2 minutes DB front rack reverse lunge

    • :30 rest

    • 2 minutes AbMat sit ups

    • :30 rest

    • 2 minutes box jumps

    • :30 rest

    • 2 minutes shoulder taps (same hand same shoulder)

    • :30 rest

    *Rx: DB’s 50/35lbs, U16/over 50 35/25lbs. Box 24/20”

    Men

    1. Sean Pace — 555

    2. David Jakeman — 541

    3. Ethan Abolins — 515

    4. Corbin Graves — 471

    5. Brandon Sewell (scaled) — 397

    Women

    1. Kristel Aman (scaled) — 632

    2. Ashley Dozier (scaled) — 573

    3. Amethyst Joseph (scaled) — 538

    4. Olivia Lowe (scaled) — 448

  • For Time

    *Rx: Wall Ball 10/9’, 20/14lbs ball. DB 50/35, U16/Over 50 35/25lbs

    Men

    1. Sean Pace — 11:45

    2. David Jakeman — 13:16

    3. Corbin Graves — 14:24

    4. John Bitsas — 15:30

    Women

  • 14 minute AMRAP

    • 14 single arm alternating devil presses

    • 7 air squats

    • 14 kneel to stand (with one DB)

    • 7 push ups

    *Rx: devil presses/kneel to stand 50/35lbs, U16/over 50 32/25lbs

    Men

    1. Ethan Abolins — 4+21

    2. Luke Pelletier — 4+12

    3. Corbin Graves — 3+6

    4. Penn Holderness — 3+4

    5. Sean Pace — 2+21

    Women

    1. Kristel Aman — 3+6

    2. Ashley Dozier (scaled) — 4+24

    3. Madalynn Ward (scaled) — 4+2

    4. Olivia Lowe (scaled)— 3+25

    5. Tanisha Jackson (scaled) — 2+13

  • “Quick Hop”

    6 rounds for max plate hops

    In 1:30

    *Rx: Pendlay row 135/95lbs. Plate hops: 25lb plate. count plate hops (don’t include pendaly rows to score)

    Men

    1. Penn Holderness — 623

    2. Corbin Graves — 504

    3. Bruce Choi — 498

    4. Landon Hollander — 397

    5. David Jakeman (scaled) — 602

    Women

    1. Madalynn Ward — 434

    2. Kristel Aman (scaled) — 589

    3. Ashley Dozier (scaled) — 561

    4. Olivia Lowe (scaled) — 422

    5. Susan Maddux (scaled)—366

  • 5 rounds for max cal + load

    • 1 minute max cal row

    • :20 transition

    • 1 minute 2 rep max bench press

    • :20 transition

    • 1 minute rest

    • :20 transition

    *Score is cal row + bench press weight. Example: 20 cal row + 2 reps at 150 will equal 320

    Men

    1. Ethan Abolins — 3,103

    2. Luke Pelletier — 2,010

    3. Bruce Choi — 1,997

    4. Landon Hollander — 1,858

    5. Joshua Sine — 1,663

    Women

    1. Kristel Aman — 1,128

    2. Erica Ludewig — 943

    3. Madalynn Ward — 937

    4. Susan Maddux — 469

    5. Cassandra Elder — 427

  • Two 6 minute AMRAPs

    • 40 single

    • 20 AbMat sit ups

    • 10 single arm push press: Side 1

    • 10 single arm push press: Side 2

    3 minute rest after 6 min AMRAP

    Continue from where you left off to start next round.

    Rx: Single arm push press: 35/25lbs under16/over 50: 25/15lbs.

    Men

    1. David Jakeman — 7+78

    2. Bruce Choi — 7+68

    3. Sean Pace — 6+50

    4. John Bitsas — 6+40

    Women

    1. Kristel Aman — 7+70

    2. Madalynn Ward — 6+44

    3. Ashley Dozier (scaled) — 6

    4. Maddy Narduzzi (scaled) — 5+72

    5. Eric Ludewig (scaled) — 5

  • For max load

    Every 2 minutes for 10 rounds

    • 1 snatch pull

    • 1 snatch high pull

    • 1 power snatch

    Complete the sequence above unbroken and record weight used

    Men

    1. David Jakeman — 895lbs

    Women

  • For time

    • 1 mile run

    • 100 pull ups

    • 200 push ups

    • 300 air squats

    • 1 mile run

    *Rx: 20/14lb weighted vest

    Men

    1. Luke Pelletier — 49:34

    2. Ritwick Ghosh (scaled) — 46:25

    3. David Jakeman (scaled) — 57:18

    4. Bruce Choi (scaled) — 66:00

    5. Billy Rosenberg — 69:58

    Women

    1. Tanisha Jackson (scaled) — 70:12

    2. Madalynn Ward — 72:08

  • 4 rounds for time

    • 5 sumo deadlifts

    • 30 med ball Russian twists

    • 5 sumo deadlifts

    • Rest 2 minutes

    Rx: Sumo deadlift 225/155lbs, U16/Over 50 155/110lbs. Russian twists 20/14lbs.

    Men

    1. Penn Holderness — 9:05

    2. Bruce Choi (scaled) — 9:42

    3. David Jakeman (scaled) — 10:38

    4. Brandon Sewell (scaled) — 10:48

    Women

    1. Madalynn Ward — 10:38

    2. Kristel Aman (scaled) — 10:38

  • 17 minute AMRAP

    • 1 Turkish Get-up: side one

    • 7 toes to bar

    • 1 Turkish Get-up: side two

      Add one Turkish Get-up each round

      Rx: 35/25, Under 16/over 50 25/15

    Men

    1. Sean Pace — 4

    2. Bruce Choi (scaled) — 6+13

    3. Joshua Sine (scaled) — 5+15

    4. John Bitsas (scaled) — 5+5

    Women

    1. Olivia Lowe (scaled) — 6+14

    2. Ashley Dozier (scaled) — 6+3

    3. Madalynn Ward (scaled) — 6+1

    4. Tanisha Jackson (scaled) — 5+13

  • For Time

    • Buy in: 60yd bear crawl (10×3yds forward and backward) immediately into

    3 rounds of

    • 20 single arm sumo deadlift: Side 1

    • 20 single arm sumo deadlifts: Side 2

    • 400m DB run

      Rx: 50/35lb DB, Under 16/over 50 35/25Ib DB

    Men

    1. Burce Choi — 16:43

    Women

  • 4 rounds for time

    • 20 alternating single leg squats

    • 20 alternating single arm DB hang clusters

    Rx: 50/35lb DB, Under 16/over 50 35/25Ib DB

    Men

    Women

  • For Time

    • 5 ring dips

    • 200m run

    • 10 ring dips

    • 200m run

    • 15 ring dips

    • 200m run

    • 40 AbMat Sit ups

    • 200m run

    • 15 ring dips

    • 200m run

    • 10 ring dips

    • 200m run

    • 5 ring dips

    Men

    Women

  • For max reps

    • :30 cal ski

    • 1 minute cal row

    • 2 minutes landmine rotations

    • 4 minutes double unders

    • 2 minutes landmine rotations

    • 1 minute cal row

    • :30 cal ski

    Rx: Landmine weight 25/15Ib plate added to 45Ib bar

    Men

    Women

  • 14 minutes for max deadlifts

    • 1 deadlift

    • 4 DB push presses: Side1

    • 4 DB push presses Side 2

    Add 1 deadlift each round. Push press rep number stays the same each ounce.

    Rx: Deadlift 255/180Ibs (U16/Over 50: 180/125Ibs), DB push press 50/35. (U16/Over 50: 35/25Ibs)

    Men

    Women

  • 25 minutes for max cal row

    Teams of 3

    • Partner 1: 10 ring muscle ups

    • Partner 2: Plank hold

    • Partner 3: Max cal row

    Change stations each time 10 muscle ups are completed

    Men

    Women

  • 4 × 3 minutes as many reps as possible

    • 21 AbMat sit-ups

    • 15 box jump-overs

    • 9 squat cleans

    • Max toes-to-bars in remaining time

      Rest 3:00 between rounds

      Rx: Squat clean 135/95 Ibs, 95/65 U16/Over 50. Box jumps: 24/20 in

    Men

    Women

  • For Time

    • 400m run 

    • 400m overhead plate carry (45/35 Ibs)

    • 400m single arm farmers carry (50/35 Ibs)

    • 400m med ball carry (20/14 Ibs)

    Men

    Women

  • 20 min EMOM each for max load

    • Even: 1 back squat

    • Odd: 1 landmine push press ea/arm

    Men

    Women

  • For Time

    • Accumulate 5 minutes in a handstand (back to wall)

    - Complete 15 sumo deadlift high pulls each time you come down (95/65 Ibs)

    Men

    Women


  • For max reps

    In a 12 minute window

    • Row 500m then 

    • 120 forward lunges

    • Max burpees over DB in remaining time

    Men

    Women


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