Asbury Park Summer Games

2019 Workouts

Complete workout details for the 2019 Asbury Park Summer Games

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Event Day Workouts

Workout 1

7RM Front Squat

7 Minutes7 minutes cap

Establish a 7 rep max front squat. All three athletes' successful weights added together for the team score.

Movements

  • ▶Front Squat (7 Rep Max)

Scoring

Total weight across all three athletes

Bar begins empty. Squat cleans do NOT count as first rep. Multiple attempts allowed.

Workout 2

Row & Jump Rope

For Time18 minutes cap

Staggered row distances and jump rope reps — Athlete A rows shortest but does the most double unders.

Movements

  • ▶Row (750m / 1,000m / 1,250m)
  • ▶Double Unders or Single Unders (150 / 100 / 50)

Division Scaling

Elite/RX/MastersDouble Unders
IntermediateSingle Unders

Scoring

Time. +1 second per missed rep.

Workout 3

Hang & Work

AMRAP 12 Minutes12 minutes cap

One teammate must be hanging from the rig at all times for reps to count. Wall balls, gymnastics, and max effort pull-up variations.

Movements

  • ▶60 Wall Balls
  • ▶60 Toes to Bar
  • ▶60 Wall Balls
  • ▶60 Chest to Bar / Pull-ups
  • ▶60 Wall Balls
  • ▶Max Effort Bar Muscle Ups / C2B / Pull-ups

Division Scaling

Elite20/14 lb WB, TTB, C2B, Max Bar Muscle Ups
RX20/14 lb WB, TTB, Pull-ups, Max C2B
Masters 35+/40+20/14 lb WB, 45 TTB, 45 Pull-ups, Max C2B
Intermediate20/10 lb WB (9'), Knee Raises, Med Ball Situps, Max Pull-ups

Scoring

Total reps

Workout 4

Strongman AMRAP

6-Minute AMRAP6 minutes cap

One athlete on the ski erg for calories while two others cycle through sandbag carries, sled pushes, and sled drags.

Movements

  • ▶Ski Erg (calories)
  • ▶Sandbag Carry 120'
  • ▶Sled Push 30'
  • ▶Sled Drag 30'

Division Scaling

Elite150/125 lb sandbag, 90/70 lb sled
RX125/100 lb sandbag, 70/55 lb sled
Masters/Intermediate100/70 lb sandbag, 55/45 lb sled

Scoring

Two scores: 4A = Ski erg calories, 4B = Total reps. Sandbag touching ground = 10-cal penalty.

Workout 5

Synchro Burpees & Lifts

3 Rounds For Time8 minutes cap

Teams must rotate movements each round. Synchronized burpees kick off each round, followed by DB cleans, deadlifts, and axle bar snatches.

Movements

  • ▶7 Team Synchronized Burpees
  • ▶27 Dumbbell Cleans
  • ▶21 Deadlifts
  • ▶15 Axle Bar Snatches

Division Scaling

Elite50/35 lb DB, 275/185 lb DL, 110/70 lb Snatch
RX50/35 lb DB, 225/155 lb DL, 90/60 lb Snatch
Masters 35+/40+35/20 lb DB, 185/125 lb DL, 70/50 lb Snatch
Intermediate35/20 lb DB, 155/105 lb DL, 70/50 lb Snatch

Scoring

Time. +1 second per uncompleted rep.

Online Qualifier Workouts

Qualifier#1

Qualifier: Shoulder to Overhead

3 Minutes per Athlete

Max effort shoulder to overhead from the rack. Each athlete gets 3 minutes — Athlete A: 1RM, Athlete B: 3RM, Athlete C: 5RM.

Movements

  • ▶Shoulder to Overhead (from the rack)

Scoring

Total weight across all three athletes. Unlimited attempts.

Qualifier#2

Qualifier: TTB, Row & C&J

5-Minute AMRAP (per athlete)

Each athlete individually completes TTB, rowing, then max effort clean & jerks in 5 minutes.

Movements

  • ▶30 Toes to Bar (or Hanging Knee Raises)
  • ▶30 Cal Row
  • ▶Max Effort Clean & Jerk

Division Scaling

Elite/RX & MastersTTB + 115/75 lb C&J
IntermediateHanging Knee Raises + 95/65 lb C&J

Scoring

Total reps (TTB + Row Cals + Clean & Jerk reps)

Qualifier#3

Qualifier: C2B & Burpee Box Jumps

For Time (per athlete)8 minutes cap

Descending reps of chest-to-bar pull-ups with constant burpee box jumps between sets.

Movements

  • ▶Chest to Bar Pull-ups (20-10-5) or Pull-ups
  • ▶15 Burpee Box Jumps (24/20") x3

Division Scaling

Elite/RXC2B Pull-ups
Masters/IntermediatePull-ups; may step up

Scoring

Total time across all three athletes. +1 second per missed rep.

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