Workout Overview
BLACK ZONE
2 RAW Laps
1000m Run at same time
Challenge 1
7-Minute Cap
3 Rounds
- 20 Push Press
- RX+: 50/35
- RX: 40/25
- 20 Burpees Over Dumbbell (head-to-head)
Flow: One athlete works at a time.
Challenge 2
7-Minute Cap
- 40 Power Cleans
Weights
- RX+: 205/145
- RX: 135/95
Flow: One athlete works at a time.
2 RAW Laps
1000m Run at same time
RED ZONE
Challenge 3
7-Minute Cap
- 40 Box Jump Overs (24/20, step-down required)
- 40 Alternating Dumbbell Snatches
- RX+: 70/50
- RX: 45/30
- 40 Box Jump Overs (24/20)
Flow: One athlete works at a time.
Challenge 4
7-Minute Cap
3 Rounds Each
RX+
- 6/4 Bar Muscle-Ups
- 6 Thrusters (135/95)
RX
- 6 Toes-to-Bar
- 6 Thrusters (95/65)
Flow: Complete one full round before your partner begins their round.
2 RAW Laps
1000m Run at same time
WHITE ZONE / FIELD
Challenge 5
7-Minute Cap
- 80/64 Cal Row
Flow: One athlete works at a time.
Challenge 6
7-Minute Cap
RX+
- 100 ft Handstand Walk
- 50/40 Cal Ski
- 100 ft Handstand Walk
RX
- 100 ft Front Rack Sandbag Lunge (50/35)
- 50/40 Cal Ski
- 100 ft Front Rack Sandbag Lunge (50/35)
Flow: One athlete works at a time.
Challenge 7
7-Minute Cap
- 80/64 Cal Bike
Flow: One athlete works at a time.
Challenge 8
7-Minute Cap
3 Rounds
- 120 ft Sled Push
- 120 ft Farmer Carry (2 × 70/53)
Sled Weights
- Men (all divisions): 2 × 45 lb
- Co-ed RX+: 2 × 45 lb
- Women RX & Co-ed RX: 45 + 25 lb
Flow: One athlete works at a time.
FINAL RAW LAP
500m Run at same time
(Average finish time will be used—run hard to the finish.)
RAW'K FEST RAIN OPTION
WHITE ZONE
1500m / 1200m Row
(Same time cap for all divisions)
Challenge 1
7-Minute Cap
RX+
- 100 ft Handstand Walk
- 50/40 Cal Ski
- 100 ft Handstand Walk
RX
- 100 ft Front Rack Sandbag Lunge (50/35)
- 50/40 Cal Ski
- 100 ft Front Rack Sandbag Lunge (50/35)
Flow: One athlete works at a time.
Challenge 2
7-Minute Cap
- 80/64 Cal Bike
Flow: One athlete works at a time.
Challenge 3
7-Minute Cap
3 Rounds
- 20 Push Press
- RX+: 50/35
- RX: 40/25
- 20 Burpees Over Dumbbell (head-to-head)
Flow: One athlete works at a time.
1500m / 1200m Ski and Row
(Same time)
Challenge 4
7-Minute Cap
3 Rounds
- 120 ft Sled Push
- 120 ft Farmer Carry (2 × 70/53)
Sled Weights
- Men (all divisions): 2 × 45 lb
- Co-ed RX+: 2 × 45 lb
- Women RX & Co-ed RX: 45 + 25 lb
Flow: One athlete works at a time.
Challenge 5
7-Minute Cap
- 80/64 Cal Row
Flow: One athlete works at a time.
RED ZONE
Challenge 6
7-Minute Cap
3 Rounds Each
RX+
- 6/4 Bar Muscle-Ups
- 6 Thrusters (135/95)
RX
- 6 Toes-to-Bar
- 6 Thrusters (95/65)
Flow: Complete one full round before your partner begins their round.
Challenge 7
7-Minute Cap
- 40 Box Jump Overs (24/20, step-down required)
- 40 Alternating Dumbbell Snatches
- RX+: 70/50
- RX: 40/25
- 40 Box Jump Overs (24/20)
Flow: One athlete works at a time.
BLACK ZONE
Challenge 8
7-Minute Cap
- 40 Power Cleans
Weights
- RX+: 205/145
- RX: 135/95
FINAL BIKE
- RX+/Men/Women: 3 miles
- RX Co-ed: 2.4 miles
Flow: One athlete works at a time.
Event Finish: The team's official time ends when the bike portion is completed.
