Asbury Park Summer Games

2026 Workouts

Complete workout details for the 2026 Asbury Park Summer Games

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Event Day Workouts

Floater Workout

To Be Announced

Details for the Floater Workout will be announced soon.

Workout 1

Workout 1

For Time (Team of 3)12 minutes cap

One partner works through the 21-18-15 pull-up variation, 18-15-12 squat cleans, and 12-12-9 shoulder-to-overheads while one partner hangs from the rig and the third rests. Rotate after each full round.

Movements

  • ▶21-18-15 Pull-up Variations (division-dependent)
  • ▶18-15-12 Squat Cleans
  • ▶12-12-9 Shoulder-to-Overheads

Division Scaling

EliteBar Muscle-Ups / 185/135 lb Squat Clean / 155/115 lb S2OH
RXChest-to-Bar Pull-ups / 155/115 lb Squat Clean / 135/95 lb S2OH
Masters 35+Chest-to-Bar Pull-ups / 155/115 lb Squat Clean / 135/95 lb S2OH
Masters 45+Pull-ups / 135/95 lb Squat Clean / 95/65 lb S2OH
IntermediateRing Rows / 95/65 lb Squat Clean / 95/65 lb S2OH

Scoring

Time. One partner works, one hangs, one rests.

Workout 2

Workout 2

Two Parts18 minutes cap

Part A: Max calorie row. Part B: AMRAP of 30 double/single unders, 15 toes-to-bar or hanging knee raises, and a 150m team run — 2 rounds plus the run counts as a third round.

Movements

  • ▶Part A: Max Calorie Row
  • ▶Part B AMRAP: 30 Double Unders or Single Unders
  • ▶15 Toes-to-Bar or Hanging Knee Raises
  • ▶150m Team Run

Division Scaling

Elite30 Double Unders / 15 Toes-to-Bar
RX30 Double Unders / 15 Toes-to-Bar
Masters 35+30 Double Unders / 15 Toes-to-Bar
Masters 45+30 Double Unders / 15 Toes-to-Bar
Intermediate30 Single Unders / 15 Hanging Knee Raises

Scoring

Part A score: max calories rowed. Part B score: total rounds + reps. Row and Part B work may be partitioned however the team chooses.

Workout 3

Workout 3

For Time (Team of 3)9 minutes cap

Ascending sled push ladder (3-4-5-6 x 25') with two teammates rotating through a sandbag hold and alternating dumbbell snatches while the third rests, then swapping roles each round. Weights scale by division.

Movements

  • ▶Round 1: 3 x 25' Sled Push
  • ▶Athlete A: Sandbag Hold / Athlete B: 20 Alternating DB Snatches / Athlete C: Rest
  • ▶Round 2: 4 x 25' Sled Push
  • ▶Athlete B: Sandbag Hold / Athlete C: 30 Alternating DB Snatches / Athlete A: Rest
  • ▶Round 3: 5 x 25' Sled Push
  • ▶Athlete C: Sandbag Hold / Athlete A: 40 Alternating DB Snatches / Athlete B: Rest
  • ▶Round 4: 6 x 25' Sled Push

Division Scaling

EliteSled: 3 (M) / 2 (F) x 45 lb plates / 150/100 lb Sandbag Hold / 50/35 lb DB Snatches
RXSled: 2 (M) / 1 (F) x 45 lb plates / 150/100 lb Sandbag Hold / 50/35 lb DB Snatches
Masters 35+Sled: 2 (M) / 1 (F) x 45 lb plates / 150/100 lb Sandbag Hold / 50/35 lb DB Snatches
Masters 45+Sled: 2 (M) / 1 (F) x 45 lb plates / 100/50 lb Sandbag Hold / 40/25 lb DB Snatches
IntermediateSled: 2 (M) / 1 (F) x 45 lb plates / 100/50 lb Sandbag Hold / 40/25 lb DB Snatches

Scoring

Time

Minimum requirement of 1 sled push per athlete. Dumbbell may only move once the sandbag is being held.

Workout 4

Workout 4

For Time (Team of 3)8 minutes cap

Five rounds of 7 team synchronized burpees kick off a staggered relay of dumbbell cleans, deadlifts, and wall balls — as each athlete finishes their burpees they peel off into the next station while the athlete ahead of them advances to theirs.

Movements

  • ▶7 Team Synchronized Burpees (5 rounds)
  • ▶27 Dumbbell Cleans
  • ▶21 Deadlifts
  • ▶15 Wall Balls

Division Scaling

Elite50/35 lb DB Cleans / 255/185 lb Deadlifts / 20/14 lb Wall Balls
RX50/35 lb DB Cleans / 225/155 lb Deadlifts / 20/14 lb Wall Balls
Masters 35+50/35 lb DB Cleans / 225/155 lb Deadlifts / 20/14 lb Wall Balls
Masters 45+40/25 lb DB Cleans / 205/135 lb Deadlifts / 20/14 lb Wall Balls
Intermediate35/20 lb DB Cleans / 115/95 lb Deadlifts / 14/10 lb Wall Balls

Scoring

Time. Athletes rotate through staggered stations — after each set of synchronized burpees, the next athlete begins their first movement.

1 synchro burpee = both athletes' feet touch the line together. Dumbbell head must touch the athlete's shoulder on cleans.

Workout 5

Workout 5

To Be Announced

Details for Workout 5 will be announced soon.

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