2018 Dakota Games Workouts
CLick on the division below to see
the workouts from the 2018 Games.
ELITE INDY
Hang On
For Time:
100' Axle Bar Front Rack Lunge 150/110
50' Handstand Walk
60 Toes to Bar
50' Handstand Walk
100' Axle Bar Front Rack Lunge 150/110
Time Cap: 9:00
HANG ON DETAILS
-
Individuals:
-
Handstand walk must be in 10' increments. If an athlete comes down before the 10' hash mark, they must start that segment over.
Double Down
For Time:
21-15-9 Deadlift 275/195#
21-15-9 Bar Facing Burpees
30-40-50 Double Unders
Time Cap: 9:00
-
You will perform 21 Deadlifts, then 21 Bar Facing Burpees, then 30 Double Unders. Then 15 DL, 15 BFB, 40 Double Unders. Then 9 DL, 9 BFB, 50 Double Unders.
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Bar Facing Burpees require the athlete to jump over the bar with two feet.
Heavy N' Nasty
10 Rounds for Time:
9 Wall Ball Shots 30/20# to 10/9'
3 Ring Muscle ups
1 Clean 225/155#
9
Time Cap: 14:00
HEAVY N NASTY DETAILS
-
Step stools will be provided for athletes who need assistance reaching the bar or rings. Teammates may not assist.
-
All non-working athletes will remain on the start mat.
-
Any type of Clean is allowed: Squat, Power, Split. Hang Cleans are not allowed.
The Pool
4 Rounds For Time:
Row 25/20 Calories
Swim 50 Meters (25 down, 25 back)
Time Cap: 10:00
Jump For It
For Time:
Run 800m
-then-
10 Box Jump Overs 24/20"
10 Overhead Squats 155/105#
10 Box Jump Overs
8 Overhead Squats 185/125#
10 Box Jump Overs
6 Overhead Squats 205/135#
10 Box Jump Overs
4 Overhead Squats 225/145#
10 Box Jump Overs
2 Overhead Squats 245/155#
Time Cap: 15:00
JUMP FOR IT DETAILS
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The 800m run buy-in will be outdoors.
-
Box Jump Overs do not require opening the hips at the top. You may face the box or jump laterally.
-
For the Masters 50+, you may step up and over the box, but both feet must be on top of the box at the same time before moving to the other side.
-
You may snatch or clean and jerk the bar up for the Overhead Squats.
-
The bar must be dropped IN FRONT of you upon completion of the OHS. Bailing the bar behind your body will result in a no rep.
Individual Final
3 Rounds For Time:
20/15 Cal Bike
10 Axle Thrusters 130#/90#
Time Cap: 6:00
INDIVIDUAL AGE GROUPS
Hang On
MASTERS 35-39 INDIVIDUAL
For Time:
100' Axle Bar Front Rack Lunge 130/90
50' Handstand Walk
40 Toes to Bar
50' Handstand Walk
100' Axle Bar Front Rack Lunge 130/90
Time Cap: 9:00
MASTERS 40-49 INDIVIDUAL
For Time:
100' Axle Bar Front Rack Lunge 110/70
10 Axle Bar Shoulder to Overhead 110/70
30 Toes to Bar
10 Axle Bar Shoulder to Overhead 110/70
100' Axle Bar Front Rack Lunge 110/70
Time Cap: 9:00
MASTERS 50+ INDIVIDUAL
For Time:
100' Axle Bar Front Rack Lunge 110/70
10 Axle Bar Shoulder to Overhead 110/70
20 Toes to Bar
10 Axle Bar Shoulder to Overhead 110/70
100' Axle Bar Front Rack Lunge 110/70
Time Cap: 9:00
TEEN INDIVIDUAL
For Time:
100' Axle Bar Front Rack Lunge 110/70
30' Handstand Walk
30 Toes to Bar
30' Handstand Walk
100' Axle Bar Front Rack Lunge 110/70
Time Cap: 9:00
HANG ON DETAILS
-
Handstand walk must be in 10' increments. If an athlete comes down before the 10' hash mark, they must start that segment over.
Double Down
MASTERS 35-39 INDIVIDUAL
For Time:
21-15-9 Deadlift 245/165#
21-15-9 Bar Facing Burpees
30-40-50 Double Unders
Time Cap: 9:00
MASTERS 40-49 INDIVIDUAL
For Time:
21-15-9 Deadlift 225/125#
21-15-9 Bar Facing Burpees
30-40-50 Double Unders
Time Cap: 9:00
MASTERS 50+ INDIVIDUAL
For Time:
21-15-9 Deadlift 185/105
21-15-9 Bar Facing Burpees
30-40-50 Double Unders
Time Cap: 9:00
TEEN INDIVIDUAL
For Time:
21-15-9 Deadlift 155/95
21-15-9 Bar Facing Burpees
30-40-50 Double Unders
Time Cap: 9:00
DOUBLE DOWN DETAILS
-
Individuals: You will perform 21 Deadlifts, then 21 Bar Facing Burpees, then 30 Double Unders. Then 15 DL, 15 BFB, 40 Double Unders. Then 9 DL, 9 BFB, 50 Double Unders.
-
Bar Facing Burpees require the athlete to jump over the bar with two feet.
Heavy N' Nasty
MASTERS 35-39 INDIVIDUAL
10 Rounds for Time:
9 Wall Ball Shots 30/20# to 10/9'
3/1 Ring Muscle ups
1 Clean 225/125#
Time Cap: 14:00
MASTERS 40-49 INDIVIDUAL
10 Rounds for Time:
9 Wall Ball Shots 30/14# to 10/9'
2 Bar Muscle ups/4 C2B Pull ups
1 Clean 185/105#
Time Cap: 14:00
MASTERS 50+ INDIVIDUAL
10 Rounds for Time:
9 Wall Ball Shots 20/14# to 10/9'
5 C2B/5 Chin over Bar Pull ups
1 Clean 155/95#
Time Cap: 14:00
TEEN INDIVIDUAL
10 Rounds for Time:
9 Wall Ball Shots 20/14# to 10/9'
6 C2B Bar Pull ups
1 Clean 145/85#
Time Cap: 14:00
HEAVY N' NASTY DETAILS
-
Step stools will be provided for athletes who need assistance reaching the bar or rings. Teammates may not assist.
-
Any type of Clean is allowed: Squat, Power, Split. Hang Cleans are not allowed.
The Pool
ALL INDIVIDUAL DIVISIONS
4 Rounds For Time:
Row 25/20 Calories
Swim 50 Meters (25 down, 25 back)
Time Cap: 10:00
Jump For It
MASTERS 35-39 INDIVIDUAL
For Time:
Run 800m
-then-
10 Box Jump Overs 24/20"
10 Overhead Squats 135/95#
10 Box Jump Overs
8 Overhead Squats 135/95#
10 Box Jump Overs
6 Overhead Squats 135/95#
10 Box Jump Overs
4 Overhead Squats 135/95#
10 Box Jump Overs
2 Overhead Squats 135/95#
Time Cap: 15:00
MASTERS 40-49 INDIVIDUAL
For Time:
Run 800m
-then-
10 Box Jump Overs 24/20"
10 Overhead Squats 115/75#
10 Box Jump Overs
8 Overhead Squats 115/75#
10 Box Jump Overs
6 Overhead Squats 115/75#
10 Box Jump Overs
4 Overhead Squats 115/75#
10 Box Jump Overs
2 Overhead Squats 115/75#
Time Cap: 15:00
MASTERS 50+ INDIVIDUAL
For Time:
Run 800m
-then-
10 Box Jump Overs 24/20"*
10 Overhead Squats 95/65#
10 Box Jump Overs
8 Overhead Squats 95/65#
10 Box Jump Overs
6 Overhead Squats 95/65#
10 Box Jump Overs
4 Overhead Squats 95/65#
10 Box Jump Overs
2 Overhead Squats 95/65#
Time Cap: 15:00
*Step Overs are Allowed
TEEN INDIVIDUAL
For Time:
Run 800m
-then-
10 Box Jump Overs
10 Overhead Squats 95/65#
10 Box Jump Overs
8 Overhead Squats 95/65#
10 Box Jump Overs
6 Overhead Squats 95/65#
10 Box Jump Overs
4 Overhead Squats 95/65#
10 Box Jump Overs
2 Overhead Squats 95/65#
Time Cap: 15:00
JUMP FOR IT DETAILS
-
The 800m run buy-in will be outdoors.
-
Box Jump Overs do not require opening the hips at the top. You may face the box or jump laterally.
-
For the Masters 50+, you may step up and over the box, but both feet must be on top of the box at the same time before moving to the other side.
-
You may snatch or clean and jerk the bar up for the Overhead Squats.
-
The bar must be dropped IN FRONT of you upon completion of the OHS. Bailing the bar behind your body will result in a no rep.
The Pool 2.0
MASTERS 35-39 INDIVIDUAL:
3 Rounds For Time:
20/15 Cal Bike
10 Axle Thrusters 130#/90#
Time Cap: 6:00
MASTERS 40-49 INDIVIDUAL:
3 Rounds For Time:
20/15 Cal Bike
10 Axle Thrusters 110#/70#
Time Cap: 6:00
MASTERS 50+ INDIVIDUAL:
3 Rounds For Time:
20/15 Cal Bike
10 Axle Thrusters 90#/50#
Time Cap: 6:00
TEEN INDIVIDUAL:
3 Rounds For Time:
20/15 Cal Bike
10 Axle Thrusters 90#/50#
Time Cap: 6:00
TEAMS of 3
Hang On
RX TEAMS OF 3
AMRAP 9:00
100' Axle Bar Front Rack Lunge 150/110
50' Handstand Walk
20 Synchro Toes to Bar
INTERMEDIATE TEAMS OF 3
AMRAP 9:00
100' Axle Bar Front Rack Lunge 130/90
50' Handstand Walk
20 Toes to Bar (one athlete hanging from bar)
SCALED TEAMS OF 3
AMRAP 9:00
100' Axle Bar Front Rack Lunge 110/70
20 Axle Bar Shoulder to Overhead 110/70
20 Toes to Bar
MASTERS 35+ TEAMS OF 3
AMRAP 9:00
100' Axle Bar Front Rack Lunge 130/90
20 Axle Bar Shoulder to Overhead 130/90
20 Toes to Bar (one athlete hanging from bar)
HANG ON DETAILS
-
You may tag in and out at any time.
-
Handstand walk: must be in 10' increments.
-
Synchro Toes to Bar (Rx Teams of 3): The rep counts when the feet of both athletes touch the bar at the same time.
-
Toes to Bar while one athlete hangs from the bar (Intermediate and Masters Teams of 3): One athlete will perform toes to bar while the other hangs from the bar. A minimum of 5 reps must be completed by an athlete before switching.
Double Down
RX TEAMS OF 3
AMRAP 9:00
Buy-in:
Partner A: 50 Double Unders
Partner B: 50 Double Unders
Partner C: 50 Double Unders
-then-
AMRAP
15 Deadlifts 275/195
15 Synchro Bar Facing Burpees
INTERMEDIATE TEAMS OF 3
AMRAP 9:00
Buy-in:
150 Double Unders (break it up any way)
-then-
AMRAP
15 Deadlifts 225/155
15 Synchro Bar Facing Burpees
SCALED TEAMS OF 3
AMRAP 9:00
Buy-in:
100 Double Unders (break it up any way)
-then-
AMRAP
15 Deadlifts 185/125
15 Synchro Bar Facing Burpees
MASTERS 35+ TEAMS OF 3
AMRAP 9:00
Buy-in: 150 Double Unders (break it up any way)
-then-
AMRAP
15 Deadlifts 225/155
15 Synchro Bar Facing Burpees
DOUBLE DOWN DETAILS
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You will perform the prescribed double under buy-in before moving onto the Deadlift/Synchro Bar Facing Burpee
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Only one athlete will be on the floor at a time during the Deadlifts. The non-working athletes will be on the start mat. You may tag in and out at any time during the deadlifts.
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Only two athletes on the floor at a time during the Synchro Burpees over the bar. The non-working athlete will be on the start mat. You may tag in and out at any time during the burpees.
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Burpees will be performed synchronized with the chest touching the ground at the same time before jumping over the bar. The athletes must jump over the bar with two feet.
Heavy N' Nasty
RX TEAMS OF 3
AMRAP 14:00
Partner A:
9 Wall Ball Shots 30/20# to 10/9'
3 Ring Muscle ups
1 Clean 225/145#
Partner B:
9 Wall Ball Shots 30/20# to 10/9'
3 Bar Muscle ups
1 Clean 225/145#
Partner C:
9 Wall Ball Shots 30/20# to 10/9'
9 C2B Pull ups
1 Clean 225/145#
Partner A goes, then Partner B goes, then Partner C goes. Athletes must finish the round they start and stay in order throughout the whole workout.
INTERMEDIATE TEAMS OF 3
AMRAP 14:00
9 Wall Ball Shots 30/20# to 10/9'
6 C2B Pull ups
1 Clean 185/115#
Partner A goes, then Partner B goes, then Partner C goes. Athletes must finish the round they start and stay in order throughout the whole workout.
SCALED TEAMS OF 3
AMRAP 14:00
9 Wall Ball Shots 20/14# to 10/9'
6 Pull ups
1 Clean 135/85#
Athletes may sub in and out as desired.
MASTERS 35+ TEAMS OF 3
AMRAP 14:00
9 Wall Ball Shots 30/20# to 10/9'
6 C2B Pull ups
1 Clean 155/105#
Athletes may sub in and out as desired.
Heavy & 'Nasty Details
Athl
-
Step stools will be provided for athletes who need assistance reaching the bar or rings. Teammates may not assist.
-
All non-working athletes will remain on the start mat.
-
Any type of Clean is allowed: Squat, Power, Split. Hang Cleans are not allowed.
The Pool
ALL TEAMS
AMRAP 12:00, Waterfall Style:
Row 25/20 Calories
Swim 50 Meters (25 down, 25 back)
Jump For It
RX TEAMS OF 3
For Time:
Bike 6k
-then-
10 Box Jump Overs 24/20"
10 Overhead Squats 155/105#
10 Box Jump Overs
8 Overhead Squats 185/125#
10 Box Jump Overs
6 Overhead Squats 205/135#
10 Box Jump Overs
4 Overhead Squats 225/155#
10 Box Jump Overs
2 Overhead Squats 245/165#
Time Cap: 15:00
INTERMEDIATE TEAMS OF 3
AMRAP 15:00
Bike 6k
-then-
AMRAP
10 Box Jump Overs 24/20"
10 Overhead Squats 155/105#
SCALED TEAMS OF 3
AMRAP 15:00:
Bike 6k
-then-
AMRAP
10 Box Jump Overs 24/20"
10 Overhead Squats 115/75#
MASTERS 35+ TEAMS OF 3
AMRAP 15:00:
Bike 6k
-then-
AMRAP
10 Box Jump Overs 24/20"
10 Overhead Squats 135/85#
JUMP FOR IT DETAILS
-
Teams:
-
All athletes will be on the floor for the 6k bike buy-in. You may tag in and out at any time. Athletes may not touch the monitor.
-
Only one athlete may be on the floor at a time for the Box Jump Over/OHS portion. Non-working athletes will remain on the start mat.
-
You may tag in and out at any time.
-
Box Jump Overs do not require opening the hips at the top. You may face the box or jump laterally.
-
You may snatch or clean and jerk the bar up for the Overhead Squats.
-
The bar must be dropped IN FRONT of you upon completion of the OHS. Bailing the bar behind your body will result in a no rep.
All workout scores are due July 8th at 11:59pm CST.
All age groups have the same workouts, with the option to choose between Rx, Intermediate and Scaled. The reason why all age groups have the same workouts is because of how teams qualify. If a Masters athlete had a different version of the workouts, they would not be able to compete on a team with athletes in different age groups.
All athletes are recommended to use a judge or film a video of their workout.
Athletes looking to qualify as an Individual or Pro Teams of 4 should video their workouts. A video will be requested of qualifying athletes at the close of the qualifier for score validation.
Email for assistance.