2026 Workouts
Complete workout details for the 2026 Asbury Park Summer Games
Event Day Workouts
Workout 1
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
Scoring
Time. One partner works, one hangs, one rests.
Workout 2
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
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
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
Scoring
Time
Minimum requirement of 1 sled push per athlete. Dumbbell may only move once the sandbag is being held.
Workout 4
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
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
Three continuous stations run for the full time cap: one athlete carries the kettlebells, one moves down the lane in a bear crawl (a ram drag is added in the higher divisions), and one accumulates max kettlebell swings. Athletes rotate through the stations under the switching rules below.
Movements
- ▶Athlete A: KB Farmer Carries
- ▶Athlete B: 2 x 25' Bear Crawl (Ram Drag in higher divisions)
- ▶Athlete C: Max KB Swings (Russian or American)
Division Scaling
Scoring
Total KB swings completed within the time cap.
No rest on farmer carries — re-gripping is permitted. Athletes must be on a station at all times. Bear crawl and KB-swing athletes must switch; farmer carry and KB-swing athletes may switch. Intermediate & Masters 45+ only: teams unable to walk the course may perform a farmer carry standing hold in place in their lane.
Sunrise Beach Workout
A 400m beach run straight into a 200m walking lunge on the sand. The higher divisions carry a ram through both pieces; Intermediate runs and lunges unloaded. The team starts together and must finish together to stop the clock.
Movements
- ▶400m Beach Run
- ▶200m Beach Lunge
Division Scaling
Scoring
Time.
Beach run: only one athlete carries the ram at a time and teams may switch whenever; if the ram is dropped the whole team stops moving forward until it is picked back up. Intermediate runs together with no ram — if any teammate stops, the whole team stops. Beach lunge: one athlete lunges at all times and the team may switch whenever; non-lunging teammates move alongside the lunging athlete. The team must start together and finish together to stop the clock.