Sweat. Sun. Sand. Competitive fitness and weightlifting will collide on the oceanfront of Virginia Beach Saturday and Sunday, September 17-18th. 120 fitness athletes and 45 USAW weightlifters will take the boardwalk and the sand of 24th Street Park. Below you will find a schedule of events (including workout descriptions). Consider it your go-to for all things RUFIT Virginia Beach Fitness Festival this weekend.

Please note all times are CT unless otherwise noted.

SCHEDULE OF EVENTS

Saturday

WOD #1 (5K run)- Individuals and teams

• Heat 1: 8:30AM- All athletes

Weightlifting Championships

• Session #1: 9:00AM

WOD #2 (Deadlift Pull Up)- Individuals

• Heat 1: 9:30AM
• Heat 2: 9:48AM
• Heat 3: 10:06AM
• Heat 4: 10:24AM
• Heat 5: 10:42AM
• Heat 6: 11:00AM
• Heat 7: 11:18AM
• Heat 8: 11:36AM

Weightlifting Championships

• Session #2: 12:00PM

WOD #2 (Deadlift Pull up)- Teams

• Heat 1: 12:00PM- 3 person teams
• Heat 2: 12:15PM- 4 person teams

Weightlifting Championships

• Session #3: 2:00PM

WOD #3 (Thruster Ladder)- Individuals

• Heat 1: 1:15PM- Rx Men
• Heat 2: 1:45PM- Scaled Men
• Heat 3: 2:05PM- Masters Male
• Heat 4: 2:25PM- Rx Female
• Heat 5: 2:45PM- Masters Female
• Heat 6: 3:05PM- Scaled Female
• Heat 7: 3:25PM- Teen

WOD #3 (Max Thrusters)- Teams

• Heat 1: 3:45PM- 3 person teams
• Heat 2: 3:55PM- 4 person teams

Sunday

WOD #4 (Beach Row/Paddle Board Swim)- Teams​

• Heat 1: 8:30AM
  
• Heat 2: 9:00AM
  

WOD #4 (Row/Paddle Board)- Individuals

• ​Heat 1: 9:30AM
  
• Heat 2: 9:52AM
  
• Heat 3: 10:14AM
  
• Heat 4: 10:36AM
  
• Heat 5: 10:58AM
  
• Heat 6: 11:20AM
  
• Heat 7: 11:42AM
  
• Heat 8: 12:04PM

WOD #5 (Snatch/Ring Dip/Double Unders)- Teams

• Heat 1: 12:45PM
  
• Heat 2: 1:01PM

WOD #5 (Final Snatch/Ring Dip/Double Unders)- Individuals

• ​Heat 1: 1:25PM
  
• Heat 2: 1:39PM
  
• Heat 3: 1:53PM
  
• Heat 4: 2:07PM
  
• Heat 5: 2:21PM
  
• Heat 6: 2:35PM
  
• Heat 7: 2:49PM
  
• Heat 8: 3:03PM
  

WOD DESCRIPTIONS

Individuals

WOD #2 (Deadlift Pull Up)

• Rx
  
  • 21-18-15-12-9-6-3
    • Deadlift (225/155)
    • Pull ups
  • Time cap: 11 min.
• Scaled/Masters
  • 18-15-12-9-6-3 (Masters female will be 15-12-9-6-3)
    • Deadlift (185/135)
    • Pull ups
  • Time cap: 12 min.
• Scaled/Masters
  • 18-15-12-9-6-3 (Masters female will be 15-12-9-6-3)
    • Deadlift (115/95)
    • Pull ups
  • Time cap: 11 min.

WOD #3 (Thruster Ladder)

• Rx
  
  • Speed thruster ladder (athletes will be cut after each round)
    • Round 1
      • Men: 135-145-155-165-175
      • Women: 95-100-105-110-115
      • Time cap: 1 min.
    • Round 2
      • Men: 185-195-205-215-225
      • Women: 125-130-135-140-145
      • Time cap: 1:30 min.
    • Round 3
      • Men: 235-245-255-265-275
      • Women: 155-165-170-175
      • Time cap: 2 min.
• Scaled/Masters
  • Speed thruster ladder (athletes will be cut after each round)
    • Round 1
      • Men: 95-100-105-110-115
      • Women: 45-50-55-60-65
      • Time cap: 1 min.
    • Round 2
      • Men: 125-130-135-140-145
      • Women: 70-75-80-85-90
      • Time cap: 1:30 min.
    • Round 3
      • Men: 155-165-175-185-195
      • Women: 95-100-105-110-115
      • Time cap: 2 min.
• Teens
  • Speed thruster ladder (athletes will be cut after each round)
  • Round 1
    • Men: 75-80-85-90-95
    • Women: 45-50-55-60-65
    • Time cap: 1 min.
  • Round 2
    • Men: 100-105-110-115-120
    • Women: 70-75-80-85-90
    • Time cap: 1:30 min.
  • Round 3
    • Men: 125-130-135-140-145
    • Women: 95-100-105-110-115
    • Time cap: 2 min.

WOD #4 (Row/Paddle Board)

• For time:
  • 3 rounds:
    • 500m row
    • 150m paddle board
  • Then..
    • 25 burpees
    • Sprint to finish line
  • Time cap: 17 min.

WOD #5 (Final Snatch/Ring Dip/Double Unders)

• Rx
  • 3 rounds for time:
    • 10 snatches (135/95)
    • 20 ring dips/15 ring dips
    • 40 double unders
  • Time cap: 9 min.
• Scaled
  
  • 3 rounds for time:
    • 10 snatches (105/75)
    • 20 hand release push ups/15 hand release push ups
    • 40 double unders
  • Time cap: 9 min.
• Masters
  • 3 rounds for time:
  • 10 snatches (105/75)
  • 20 ring dips/15 hand release push ups
  • 40 double unders
  • Time cap: 9 min.
• Teens
  • 3 rounds for time:
  • 10 snatches (75/55)
  • 20 hand release push ups
  • 40 double unders
  • Time cap: 9 min.

Teams

WOD #2 (Deadlift Pull up)

• Rx
  • 35-30-25-20-15-10-5 (3 person teams will be 30-25-20-15-10-5):
    • Deadlift (225/155)
    • Pull ups
  • Bar must be off the floor in the up position while all work is done other than the deadlift. No work can be done if the bar is on the floor.
  • Time cap: 10 min.
• Scaled
  • 30-25-20-15-10-5 (3 person teams will be 25-20-15-10-5):
  • Deadlift (185/135)
  • Pull ups
  • Bar must be off the floor in the up position while all work is done other than the deadlift. No work can be done if the bar is on the floor.
  • Time cap: 12 min.

WOD #3 (Max Thrusters)

• Max weight thruster
  
  • 4 person teams will have 7 minutes to have each athlete establish a heavy thruster
    • Teams will be required to switch at the 3:30 mark and must move MM/FF pairs
    • Teams can start with whichever pair they choose
  • 3 person teams will have 7 minutes to have each athlete establish a heavy thruster
• Scored as total heaviest weight per athlete

WOD #4 (Beach Row/Paddle Board Swim)

• For time:
  • 3 rounds:
    • 1000m row (750m for 3 person teams)
    • 150m team swim with paddle board
  • Then...
    • 40 burpees over planked teammate
    • Sprint to finish line
  • Teams will be required to switch athletes every 250m on the rower.
  • Paddle board will be held overhead with two hands while conducting the row portion of the WOD.
  • Time cap: 20 min. (Rx)
  • Time cap: 25 min. (Scaled)

WOD #5 (Snatch/Ring Dip/Double Unders)

• 4 person teams
  • 4 rounds for time:
    • 15 snatches (135/95)(105/75)
    • 30 ring dips
    • 60 double unders
  • Bar will be held in the front rack position while all work is done other than the snatch. No work can be done if the bar leaves the front rack position.
  • The MM pair will go first and complete two rounds, then the FF pair will go second and complete the final two rounds.
• 3 person teams
  • 2 rounds for time:
    • 20 snatches (135/95)(105/75)
    • 40 ring dips
    • 80 double unders
  • Bar will be held in the front rack position while all work is done other than the snatch. No work can be done if the bar leaves the front rack position.