Format: 16-Minute EMOM (Every Minute on the Minute)
Goal: Athletes take turns completing the required calories each minute. The number of calories increases by one each round.

Example:

Min 1: Athlete 1 – 6 cals

Min 2: Athlete 2 – 6 cals

Min 3: Athlete 1 – 7 cals

Min 4: Athlete 2 – 7 cals …

Min 15: Athlete 1 – 13 cals

Min 16: Athlete 2 – 13 cals

Advancement:
If both athletes complete the required calories for minute 16, they immediately move to Event 2.

Time Cap: 14 minutes
Expected Completion Rate: 50-60%

3 Rounds of:

50 Wall Balls (16lb/10lb) – Split reps as needed

400M Row – Split reps as needed

20 Dumbbell Synchro Single-Arm Hang Snatches (50/35lb) – Must be synchronized

Movement Standards:

Wall Balls: Full squat (hips at or below parallel), ball must hit the target.

Rowing: Damper can be adjusted.

Dumbbell Snatches: Start from the hang position, full lockout overhead. Both athletes must reach the overhead position at the same time.

Advancement:
If the team completes all three rounds within the time cap, they move to Event 3.

Time Cap: 12 minutes
Expected Completion Rate: Lower than Event 2

Goal: Teams accumulate a designated number of calories while alternating between bike sprints and a front rack carry.

Athlete 1: Rides the bike for max calories (Goal: 150/120 total)

Athlete 2: Performs a 100M Front Rack Kettlebell Carry (Green/Yellow KBs) outside

Athletes switch as needed

Kettlebells must stay above the elbows in the front rack position

Advancement:
If the required calories are met, the team moves to the final event.

Time Cap: 10 minutes
Scoring: The furthest distance on the treadmill wins

Teams take turns running to accumulate the maximum distance possible

The final score is based on the total distance covered

Teams that do not reach Event 4 will receive a DNF.