.png)
Teams of 2:
Early Bird Pricing $120 per team through July 6th ($150 After)
Male
Female
Coed (M/F)
Masters Female 35+
Masters Male 40+
*Minimum of 5 teams per division
Possible Movements
Sled Pushing/ Pulling
Thrusters
Sandbag Squats
Box Step ups
Burpees
Running/ Rowing/ Air Bike
Dumbbell Ground to Overhead
Barbell Ground to Overhead
📝 Workout Standards – 343 Hero Challenge
🔥 Workout 1 – By Dan Lennon First Responder Realtor
⏱ Time Cap: 3:43 AMRAP
Gear Required: Helmet, SCBA Pack & Hose Pack
Box Height: Women – 16” | Men – 20”
Movement: Synchronized Box Step Overs
-
Athletes start on opposite sides of the box
-
Both feet must touch the top of the box during each rep
-
Rep completes once both athletes step down to the opposite side
-
Synchronization is required: neither athlete can begin the next rep until both have completed the current rep
-
Maintain steady rhythm and communication for best flow
🔥 Workout 2 – By Dan Lennon First Responder Realtor
⏱ Time Cap: 7 Minutes
Format: AMRAP with an ascending ladder of Ground-to-Overhead (G2OH) and Overhead Lunges, starting each round with synchronized burpee box jump/step overs
Box Height: Women – 16” | Men – 20”
Dumbbell Weight: Women – 25 lb | Men – 40 lb
Movement 1: 6 Synchro Burpee Box Jump/Step Overs (start of each round)
-
Start perpendicular (aka facing) to box
-
Chest and thighs must touch the ground on burpee
-
Step or jump onto box with both feet touching top
-
Rep ends once both athletes land on the opposite side
-
Synchronization rule: Both athletes must finish each rep together before starting next
Movement 2: Ground to Overhead (G2OH)
-
Dumbbell starts on the ground
-
Must finish in full overhead lockout (arms straight, stable)
-
Any technique allowed: snatch, clean & jerk, press
-
Reps can be split any way between partners
Movement 3: Overhead Lunges (Forward or Reverse)
-
Dumbbell must be locked out overhead before starting
-
Lunge must have knee touch ground and return to full standing
-
No jumping lunges allowed
-
Reps can be split any way between partners
Rep Ladder Format:
-
Round 1: 6 Synchro Burpee Box Overs + 6 G2OH + 6 Lunges
-
Round 2: 6 Synchro Burpee Box Overs + 8 G2OH + 8 Lunges
-
Round 3: 6 Synchro Burpee Box Overs + 10 G2OH + 10 Lunges
-
And so on, adding +2 reps to G2OH and Lunges each round
🔥 Workout 3 – By KMF Architects
⏱ Time Cap: 4 Minutes
Goal: Max combined calories rowed
-
Rower set to 4-minute countdown
-
Athletes start seated, hands on knees, waiting for the 3-2-1-GO call
-
Damper setting at athlete’s discretion (simulate open water or thick mud)
-
Partners can switch rowing as often as they want
-
Strategy: tag out smartly, avoid burning out or jumping off the rower abruptly
-
Score is total combined calories rowed by both partners
🔥 Workout 4 – By KMF Architects
⏱ Time Cap: 8 Minutes
Goal: Find heaviest successful 3-rep thruster for each partner
-
Barbell: standard 45 lb bar, plates 45s down to 2.5s
-
Bar starts unloaded on the ground
-
Choose your starting weight; you may adjust weight up or down between attempts
-
Thruster = front squat followed immediately by press to full overhead lockout
-
Hip crease must pass below the knee in squat
-
Arms, hips, and knees fully extended at lockout
-
Bar must be directly over heels at top
-
-
First rep may be a squat clean into thruster
-
Pausing at shoulders between reps is allowed but each rep must be a fluid motion
-
If a NO REP occurs, you must restart the set of 3 reps from the beginning
-
Clips must be on the bar for the rep to count
-
NO GHOST RIDING: barbell must be lowered with control — dropping or slamming results in NO REP
-
Score = combined weight of each partner’s heaviest successful 3-rep set
-
Example: Partner A = 150 lb, Partner B = 200 lb → Team score = 350 lb
🔥 Workout 5 – By Orlando Health
⏱ Time Cap: 12 Minutes
Style: Partner workout — one partner completes AMRAP circuit, the other accumulates bike calories
Switch roles as needed; no fixed intervals
AMRAP Circuit Movements & Reps:
-
60 American Kettlebell Swings (40/25 lb)
-
Bell must be swung fully overhead (inverted)
-
Arms straight; elbows aligned with ears
-
Hips/knees locked at top position
-
Bell passes behind heels at bottom
-
-
40 Barbell Deadlifts (165/115 lb)
-
Traditional stance only (no sumo)
-
Full hip and knee extension, shoulders behind the bar at top
-
No bouncing the bar at the bottom
-
Clips must be on the bar
-
-
20 Shoulder-to-Overhead (STOH) (95/65 lb)
-
One person removes weights only
-
Options: strict press, push press, push jerk, split jerk
-
Must lock out overhead with arms, hips, and knees aligned
-
Clips must be on the bar
-
-
10 Sandbag Over the Shoulder (100/70 lb)
-
From floor to shoulder, then pass over shoulder
-
Hips/knees fully extended at top
-
Bag must touch ground between reps
-
Bike Calories:
-
Partner on the bike accumulates calories while other partner completes AMRAP
-
Switch as needed; no set intervals
-
Only one partner works the AMRAP or bike at a time
Scoring Example:
-
Completed: 1 full round + 30 kettlebell swings
-
Total reps in a full round = 60 + 40 + 20 + 10 = 130
-
Plus partial reps (30 swings) = 160 AMRAP reps
-
Bike calories = 65
-
Final score = 160 + 65 = 225
🚒 Firefighter Skill Station
⏱ Floater Workout – 5 min time cap
Complete this workout anytime between the start of the first heat and the end of the last heat.
Notes:
-
Both athletes will be wearing the SCBA pack.
-
Athlete 1 will complete Skills 1–3.
-
Both athletes will work together on Skill 4.
-
Athlete 2 will complete Skills 5–7.
Skill 1:
-
Place the hose pack over your shoulder.
-
Ascend 5 flights of stairs.
-
You may use the handrail for assistance or double step to the top.
-
Place the hose pack in the marked box on the top landing.
Skill 2:
-
Descend the stairs, hitting every step on the way down.
-
Skipping a step results in a 1-second penalty per missed step.
Skill 3:
-
Roll 50 ft of 5-inch hose and place it on the sled.
-
Keep the roll clean—if it falls off the sled, time will be added.
Skill 4:
-
Both athletes meet to connect the 3-inch coupling.
Skill 5:
-
Athlete 2 steps into the marked box and uses a hand-over-hand method to pull the sled forward until it crosses the marked line.
-
If the hose falls off the sled, Athlete 2 must stop, grab the hose, place it back on top, then continue the pull from the marked box.
-
You cannot walk backward with the hose and must stay within the marked box.
Skill 6:
-
Grab the charged hose line by the nozzle and walk or run forward until the nozzle crosses the blue line.
-
Spray water until the cone falls over.
-
You may spray water before reaching the marked line, but the nozzle MUST cross the line before moving on.
-
If the nozzle does not cross the marked line, athletes must go back and complete the pull.
Skill 7:
-
Grab the 5-inch hose pack by the strap and walk backward until you cross the start line.
-
You may only walk backward during this task.