Asbury Park Summer Games

2023 Workouts

Complete workout details for the 2023 Asbury Park Summer Games

2026202520242023202020192018

Event Day Workouts

Workout 1

Workout #1

8 Minutes8 minutes cap

Each athlete takes on a different max-effort lift. Combined total weight across all three lifts determines the score.

Movements

  • ▶Athlete A: 6 Rep Max Hang Clean
  • ▶Athlete B: 3 Rep Max Thruster
  • ▶Athlete C: 1 Rep Max Hang Snatch

Scoring

Total weight achieved by all 3 lifts combined

Workout 2

Workout #2

For Time9 minutes cap

Decreasing athlete count on the ski erg with synchronized toes-to-bar between rounds. Athletes rotate through work stations.

Movements

  • ▶Ski Erg (calories)
  • ▶Synchronized Toes to Bar

Division Scaling

Elite60-40-20 Cal Ski / 40 Synchro TTB between rounds
RX/Masters 35+50-35-15 Cal Ski / 35 Synchro TTB between rounds
Intermediate50-35-15 Cal Ski / 35 Partner Medball Situps (20/10 lb)

Scoring

Time

Workout 3

Workout #3

For Time, Relay Style10 minutes cap

Inverse rep distribution — Athlete A does more wall balls and fewer snatches, while Athlete C does the opposite. Each athlete completes all their work before the next goes.

Movements

  • ▶Wall Balls
  • ▶Dumbbell Snatches

Division Scaling

Elite20/14 lb WB, 70/50 lb DB — A: 60WB+20DB, B: 40WB+40DB, C: 20WB+60DB
RX20/14 lb WB, 60/40 lb DB
Masters 35+20/14 lb WB, 50/35 lb DB
Intermediate14/10 lb WB, 50/35 lb DB

Scoring

Time

Workout 4

Workout #4

2 Rounds For Time, Relay Style11 minutes cap

Echo bike, burpees over bar, axle deadlifts, and a sandbag bear hug hold. Athletes relay through full rounds with the sandbag hold triggering the next athlete's start.

Movements

  • ▶Echo Bike (calories)
  • ▶Burpees Over the Bar
  • ▶Axle Bar Deadlifts
  • ▶Sandbag Bear Hug Hold

Division Scaling

Elite21/15 cal bike, 15 burpees, 9 DL @ 250/200 lb, 150/100 lb sandbag
RX21/15 cal bike, 15 burpees, 9 DL @ 220/180 lb, 150/100 lb sandbag
Masters 35+21/15 cal bike, 12 burpees, 9 DL @ 200/160 lb, 100/70 lb sandbag
Intermediate15/12 cal bike, 12 burpees, 9 DL @ 160/130 lb, 100/70 lb sandbag

Scoring

Time

Workout 5

Workout #5

AMRAP 6 Minutes6 minutes cap

Ascending ladder of box jump overs and gymnastics movements while one athlete rows for calories. Two work, one rests — switch anytime.

Movements

  • ▶Row for Calories
  • ▶Box Jump Overs (ascending: 3-6-9-12...)
  • ▶Bar Muscle Ups / C2B / Pull-ups (ascending: 3-6-9-12...)

Division Scaling

EliteRow + Box Jump Overs (24/20") + Bar Muscle Ups
RXRow + Box Jump Overs + Chest-to-Bar Pull-ups
MastersRow + Box Jump Overs + Pull-ups
IntermediateRow + Step-ups + Pull-ups

Scoring

Total row calories + reps combined

← All Workout Years