2025 Fight Gone Bag
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Teams
2 Rounds For Time – 14 Min Cap:
- 20 Cal C2 Bike F1
- 20 Cal C2 Bike F2
- 25 Cal C2 Bike M1
- 25 Cal C2 Bike M2
- 30ft Sandbag Bear Hug Shuttle (15ft down/back) Any M/F Pair
- 60ft Sandbag Bear Hug Shuttle (30ft down/back) Any M/F Pair
- 90ft Sandbag Bear Hug Shuttle (45ft down/back) Any M/F Pair
- 120ft Sandbag Bear Hug Shuttle (60ft down/back) Any M/F Pair
*Complete 15 Sync Sandbag Squats at EACH shuttle turn-around – Any M/F Pair
*Score is total time or reps at 14 Minute Cap
Scaling Key
- RX: Sandbag 150/100
- Masters 35+: Sandbag 150/100
- Masters 45+: Sandbag 100/70
- Intermediate: Sandbag 100/70
- Novice: Sandbag 70/50
Team Flow
The workout begins with all athletes standing in the starting area next to the C2 Bike. At the call of “3, 2, 1, GO!”, the first female athlete will move to the bike to complete 20 calories, followed by the second female who will also complete 20 calories. Then the first male athlete will move to the bike to complete 25 calories. The second male athlete will also complete 25 calories. Once finished, the team will sprint to the bags at the Sandbag Start. Any M/F pair will pick up their respective bags and bearhug-carry the sandbag to marker #1 to perform the first set of 15 sandbag squats, then return back to the Sandbag Start.
From the Sandbag Start, any M/F pair will advance the sandbag to marker #2, to perform a second set of 15 sandbag squats, then return back to the Sandbag Start.
Next, any M/F will move the sandbag from the Sandbag Start to marker #3 to perform the third set of 15 sandbag squats then return back to the Sandbag Start.
Finally, any M/F will move the sandbag from the Sandbag Start to marker #4 to perform the fourth set of 15 sandbag squats, then return the bag back to the Sandbag Start. From there, the athlete will drop the sandbag, and all four athletes will return to the bike at the starting position to begin the second round.
The second round is performed in the same manner as the first. Time stops once the athletes complete the second round and crosses the starting line.
The team’s score will be the total time it takes to finish the workout, or the total number of repetitions completed before the time cap.
Key Points for Teams
Teams will all move together to the Sandbag start. From here, only 2 people will be allowed into the competition space at a time. Teams can switch working partners at any point during the sandbag shuttle/squat portion of the workout.
Standards
Concept 2 Bike: A Concept 2 Bike will be used for this event. Athletes are allowed to adjust the seat height as needed, however athletes will not be permitted to manipulate the monitors. Athletes must not get off the bike until the appropriate calories are met. Judges will reset the calories prior to each ride.
Sandbag Bear Hug Carry: The athlete will hold the sandbag entirely on the front of the body, lower than the chin and above the thighs. Once secure the athlete will carry the sandbag in this position to the designated marker. At no time can the bag be carried on the shoulders, at or below the knees. Athletes must place the bag at the designated marker to complete the carry.
Sandbag Squat: The rep begins with the athlete holding the sandbag entirely on the shoulders. The bag must remain on the shoulders for the duration of the squat and be secured by using one or both hands. Once in this position, the athlete(s) must stand with knees straight and hips extended. The athlete must squat until the crease of the hip reaches below the knee. The rep is complete when the athlete returns to standing with knees/hip fully extended. The synchronized portion of this movement is at the top of the squat.
Individuals
2 Rounds For Time – 10 Min Cap:
- 25/20 Calorie C2 Bike
- 30ft Sandbag Bear Hug Shuttle (15ft down/back)
- 60ft Sandbag Bear Hug Shuttle (30ft down/back)
- 90ft Sandbag Bear Hug Shuttle (45ft down/back)
*Complete 10 Sandbag Squats at EACH shuttle turn-around
*Score is total time or reps at 10 Minute Cap
Scaling Key
- Elite: Sandbag 200/150
- RX/ Masters: 35-44 150/100
- Masters: 45-59: Sandbag 100/70
- Masters 60+: Sandbag 70/50
- Intermediate: Sandbag 100/70
- Novice: Sandbag 70/50
- Teen RX: 100/70
- Teen Scaled: 70/50
Individual Flow
The workout begins with the athlete standing in the starting box next to the C2 Bike. At the call of “3, 2, 1, GO!”, the athlete will move to the bike and complete 25 calories for men or 20 calories for women. Once finished, they will sprint to the bag located at the Sandbag Start and bearhug-carry the sandbag to marker #1 to perform the first set of 10 sandbag squats, then return back to the Sandbag Start.
After completing the squats, the athlete will advance the sandbag to marker #2, to perform the second set of 10 sandbag squats, then return back to the Sandbag Start.
Next, they will move the sandbag to marker #3 for a final set of 10 sandbag squats, then return back to the Sandbag Start. Once all three sets are complete, the athlete will drop the sandbag at the Sandbag Start and return to the bike at the start to begin the second round.
The second round is performed in the same manner as the first. Time stops once the athlete completes the second round and crosses the starting line.
The athlete’s score will be the total time it takes to finish the workout or the total number of repetitions completed before the time cap.
Standards
Concept 2 Bike: A Concept 2 Bike will be used for this event. Athletes are allowed to adjust the seat height as needed, however athletes will not be permitted to manipulate the monitors. Athletes must not get off the bike until the appropriate calories are met. Judges will reset the calories prior to each ride.
Sandbag Bear Hug Carry: The athlete will hold the sandbag entirely on the front of the body, lower than the chin and above the thighs. Once secure the athlete will carry the sandbag in this position to the designated marker. At no time can the bag be carried on the shoulders, at or below the knees. Athletes must place the bag at the designated marker to complete the carry.
Sandbag Squat: The rep begins with the athlete holding the sandbag entirely on the shoulders. The bag must remain on the shoulders for the duration of the squat and be secured by using one or both hands. Once in this position, the athlete(s) must stand with knees straight and hips extended. The athlete must squat until the crease of the hip reaches below the knee. The rep is complete when the athlete returns to standing with knees/hip fully extended.