**WORKOUT 1** *Test: Endurance* Complete a 5K Time Trial. - No more than 50 ft of elevation loss per mile allowed. - Submissions must include a Strava link showing: - Distance (3.10 miles) - Total time - Elevation data - Route map (must be outdoors — no treadmills permitted) - Strava activity must be public or shareable for verification. \*Score: Fastest verified time wins. *Male and Female Winner Prize: Free Amazfit Smartwatch*

**WORKOUT 2** *Test: Strength and Barbell Control* *Format: 3 one-minute lifts with one-minute rest between each.* *Workout Flow:* 1. Push Press @ 135/95 lbs — Max reps in 1 minute 2. Rest 1 minute 3. Power Clean @ 185/135 lbs — Max reps in 1 minute 4. Rest 1 minute 5. Front Squat from Ground @ 225/155 lbs — Max reps in 1 minute **ALL MOVEMENTS MUST BEGIN FROM THE FLOOR!!** **Movement Standards:** Push Press: Bar must start at the shoulders and finish with arms locked out overhead. No jerk allowed (i.e., no re-bending of knees). Power Clean: Bar must be lifted from ground to front rack in one continuous motion. Must stand fully before dropping. Front Squat: Hip crease must pass below knee. Full extension at top. First rep may be initiated from the ground (power clean) \*Score: Total combined reps across all 3 lifts. \*\***ALL MOVEMENTS MUST BEGIN FROM THE FLOOR!!**\*\* \*Tiebreaker: Total weight moved (reps x weight per lift)

**WORKOUT 3** *Test: Lower Body Power + Speed* *Workout Flow:* 1. 20 Back Squats @ 225/155 lbs 2. Immediately transition into a 1-mile run **Movement Standards:** - Back Squat: Bar must begin on the back. Hip crease must pass below knee, and full extension must be reached at top (break 90 degrees, please!) - Run: Must be measured using a GPS-enabled app (Strava preferred). Treadmills not allowed. **Video Requirements:** - Back squats must be filmed in full with visible barbell, plates, and athlete’s full range of motion. - Athletes must record a running video from start to finish, plus upload a Strava link for validity. - Distance (1 mile) - Total time - Route map \*Score: Fastest combined time (squats + run) \*Tiebreaker: Fastest run split