2026 Workouts
Complete workout details for the 2026 Asbury Park Summer Games
Event Day Workouts
Workout 1
Hang & Work
For Time (Team of 3)12 minutes cap
One partner works through pull-up variations, squat cleans, and shoulder-to-overheads while one partner hangs from the rig and the third rests. Rotate after each full round.
Movements
- ▶Pull-up variations (division-dependent)
- ▶Squat Cleans
- ▶Shoulder-to-Overheads
Division Scaling
EliteBar Muscle-Ups / 185/125 lb Squat Clean / 185/125 lb S2OH
RXChest-to-Bar / 155/105 lb Squat Clean / 155/105 lb S2OH
Masters 35+Pull-ups / 135/95 lb Squat Clean / 135/95 lb S2OH
Masters 45+Pull-ups / 115/80 lb Squat Clean / 115/80 lb S2OH
IntermediatePull-ups / 95/65 lb Squat Clean / 95/65 lb S2OH
Scoring
Time. One partner works, one hangs, one rests.
Workout 2
Row & AMRAP
Two Parts18 minutes cap
Part A: Max calorie row. Part B: AMRAP of double/single unders, toes-to-bar or knee raises, and a 150m team run.
Movements
- ▶Part A: Max Calorie Row
- ▶Part B: Double Unders or Single Unders
- ▶Toes-to-Bar or Knee Raises
- ▶150m Team Run
Division Scaling
Elite/RXDouble Unders + Toes-to-Bar
Masters 35+/45+Double Unders + Toes-to-Bar (scaled reps)
IntermediateSingle Unders + Knee Raises
Scoring
Part A: Total calories. Part B: Total rounds + reps.
Workout 3
Sled & Sand
For Time (Team of 3)9 minutes cap
Sled pushes with sandbag holds and alternating dumbbell snatches. Weights scale by division.
Movements
- ▶Sled Push
- ▶Sandbag Hold
- ▶Alternating Dumbbell Snatches
Division Scaling
EliteHeavy sled / 150 lb sandbag / 70/50 lb DB
RXMedium sled / 125/100 lb sandbag / 60/40 lb DB
Masters 35+Medium sled / 100/70 lb sandbag / 50/35 lb DB
Masters 45+Light sled / 100/70 lb sandbag / 40/25 lb DB
IntermediateLight sled / 70/50 lb sandbag / 40/25 lb DB
Scoring
Time