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Teams of 2:
Early Bird Pricing $120 per team through July 20th ($150 After)
- Male
- Female
- Coed (M/F)
- Masters Female 35+
- Masters Male 40+
- Masters Co-Ed (F 35+/M40+)
*Minimum of 5 teams per division
📝 Workouts & Standards – 343 Hero Challenge
*Please visit our instagram @343_hero_challenge for detailed videos
🔥 Workout 1 – By Dan Lennon First Responder Realtor
⏱ Time Cap: 3:43
Gear Required: Helmet, SCBA Pack & Hose Pack
Box Height: Women – 16” | Men – 20”
AMRAP
Synchronized Box Step Overs
Movement Standards
- Synchronized Box Step Overs
- 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: 10:00
Barbell Weight: 95/65
Sandbag Weight: 100/70
For Time
100 Deadlift
100 Hang Power Clean
100 Shoulder to Overhead
43 Sandbag Over the Shoulder
Switch roles as needed; no fixed intervals
Movement Standards
- Deadlift
- The barbell starts on the ground
- Athletes must lift the barbell from the floor to a fully standing position
- At the top of each repetition, the athlete must demonstrate:
- Hips fully extended
- Knees fully extended
- Shoulders behind the bar
- Hang Power Clean
- Each repetition begins with the barbell at the hang position, above the knees
- The barbell must not pass below the top of the knee during the dip
- The athlete must clean the barbell to the shoulders in one continuous movement
- The athlete must then stand to full extension with:
- Hips fully extended
- Knees fully extended
- Feet in line under the body
- Barbell controlled in the front rack position
- Elbows clearly passing in front of the plane of the barbell
- Shoulder to Overhead
- Barbell starts in the front rack position at the shoulders.
- Athletes may use any style of shoulder-to-overhead:
- Strict Press
- Push Press
- Push Jerk
- Split Jerk
- both feet must return in line under your body for rep to count
- The repetition is complete when:
- Barbell is locked out overhead
- Arms are fully extended
- Hips and knees are fully extended
- Barbell is directly over the middle of the body
- Athlete demonstrates control of the barbell
🔥 Workout 3 – By Orlando Health
⏱ Time Cap: 15:00
Dumbbell Weight: 40/25
For Time
50-40-30-20-10
Ski Erg Calories
20 synchronized Dumbbell Snatch
10 burpees to 55lb plate
Movement Standards
- Ski Erg
- Athlete begins standing on the Ski Erg platform
- Calories may be accumulated by either partner
- Athletes may switch at any time
- The prescribed number of calories must be reached on the monitor
- Synchronized DB Snatch
- The dumbbell starts on the ground and is lifted in one continuous motion from the floor to overhead
- The dumbbell may be snatched with either arm
- Athletes may switch hands at any time during the descent of the dumbbell, not overhead
- Synchronization is required: neither athlete can begin the next rep until both have completed the current rep
- The non-working hand may not assist the dumbbell during the lift
- The repetition is complete when both athletes:
- Reach full lockout overhead
- Have elbows fully extended
- Have hips and knees fully extended
- Demonstrate control of the dumbbell overhead
- Burpee to plate
- Athletes begin standing facing the plate.
- The athlete must perform a burpee with:
- Chest and thighs making contact with the ground
- The chest must touch the ground, not the plate
- The athlete then rises and jumps onto the plate with both feet
- A repetition is complete when:
- Both feet land on top of the plate simultaneously
- The athlete demonstrates control on the plate
- Athletes may step down or jump down from the plate after each repetition
🔥 Workout 4 – By Advent Health
⏱ Time Cap: 10:00
Barbell Weight: 125/85
30-24-18-12
Cal Row
Front Squat
Movement Standards
- Row
- Calories or meters may be accumulated by either partner
- Athletes may switch at any time
- The monitor must clearly display the required calorie count at completion
- Front Squat
- The movement begins with the barbell in the front rack position
- The athlete must descend into a squat with the hip crease clearly below the top of the knee
- A repetition is complete when:
- The athlete is in the full standing position
- Hips and knees are fully extended
- The barbell is directly over the middle of the body
- The athlete demonstrates control of the barbell