Work Out #1 (Plate of Suicide)

10 minutes, as many reps as possible

Four rounds of alternating suicide shuttles performed in a “you go, I go format”,  then both partners split 60 Plate Ground to Overhead and 35 lbs for all divisions.


Work Out #2 (Kettle Bell Hell)

Partner 1 will compete work out before tagging in Partner 2.

  • 40 Kettlebell Sumo Deadlift High Pull
  • 40 Kettlebell Goblet Squats
  • 40 Kettlebell Russian Swings
  • 40 Kettlebell Thrusters
    • Partner 1 must bring kettlebell back to start line so Partner 2 can begin. Partner 2 must return kettlebell to start line to complete the work out. 
    • Mens RX 53 lb kettlebell, Scaled/Masters 35 lb kettlebell - Womens RX 35 lb kettlebell, Scaled/Masters 26.

Work Out #3 (Hold On)

4 rounds of 4:30 work and :30 sec rest. Each round the weight will increase.

At the start of the clock, 1 athlete will perform 10 burpees then carry weights to the barbell. That athlete may start performing max deadlifts during the 4:30 work period of time. You can switch partners at any time during the work period but the athlete must come back to the starting line, tag that new athlete in and that athlete must perform 10 burpees before advancing to the barbell. This can happen as many times as necessary of the 4:30 work period.

During the :30 rest period both athletes will return to the starting line.

RX Men weights 95, 145, 195, 245 lb = these are 50 lb weight jumps
RX women, both scaled divisions and masters 75, 105, 135, 165 lb = these are 30 lb weight jumps

Floater (Forrest Gump)

1.4-mile run around the park with partner.

Score will be the time in which both athletes cross the finish line. 


Work Out Heats

Six heats with total capacity of 24 teams with 48 competitors.

Work Out #1

10-minute workout with 5 minute between each heat for transition.

Work Out #2

15-minute workout with 5 minutes between each heat for transition.

Work Out #3

20-minute workout with 5 minutes between each heat for transition.


In the event of a tie, the team with the most 1st place finishes will be the winner. If teams with the most 1st place finishes are tied, winner will be whoever completed the floater run the fastest.

Elk Grove Gauntlet Heat Times

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