We are less than two weeks away from the start of the third NPGL season. While teams are preparing for their three regular season matches, the NPGL announced the format of the championship match. The finals will be held on September 7.
The format, coined Timpanogos, will feature never-before-seen movements that will make the race for the Pinnacle Trophy very exciting. Race 1 will feature a movement called Deck Press, essentially burpees with dumbbells followed by a ground-to-overhead press. Race 2 will feature Back Squats for the first time at some decently heavy weights (345/225-pounds). The Men’s and Women’s Echo has an interesting barbell complex with 1 clean, 2 front squats, 1 hang clean and 1 jerk. The Echo also has 20 freestanding handstand push-ups. The final race, Sprint Relay, has the last new element – a Handstand Walk Sled Pull.
Here are the race details of Timpanogos.
| Race | Timpanogos (championship match) |
| Race 1 Partner Forward |
8-6-4-2 reps of +Deck Press +Overhead Barbell Pistols Male Deck Press: Male OH Barbell Pistol Weights: |
| Race 2 Mirror |
+40 Back Squats 345/225 |
| Race 3&4 Women’s Echo |
+10 1 Clean/2 front squats/1 hang clean/1 jerk at 145 lb +20 Bar muscle-ups +20 Freestanding handstand push-ups +40 Snatches at 95 lb |
| Race 5&6 Men’s Echo |
+10 1 Clean/2 front squats/1 hang clean/1 jerk at 225 lb +20 Bar muscle-ups +20 Freestanding handstand push-ups +40 Snatches at 145 lb |
| Race 7 Ladder |
Ground-to-Overhead Ladder 16 Barbells: 105/120/135/150/165/180/195/210 225/240/255/270/285/300/315/330 |
| Race 8 Jack & Jill |
+15 Rope climbs +10 Legless rope climbs +5 L-sit rope climbs |
| Race 9 Women’s Triad |
+20 Single-arm dumbbell snatches at 50 lb +Farmer’s walk Quadrant 1 to Quadrant 4 and back with 75-lb dumbbells +20 Soft stones (30-lb to a 10-ft target) +10 Ring muscle-ups +15 Jerks at 145 lb |
| Race 10 Men’s Triad |
+20 Single-arm dumbbell snatches at 75 lb +Farmer’s walk Quadrant 1 to Quadrant 4 and back with 100-lb dumbbells +20 Soft stones (50-lb to a 10-ft target) +10 Ring muscle-ups +15 Jerks at 225 lb |
| Race 11 Sprint Relay |
+10 Thrusters at 185 lb +Handstand walk sled pull Start to Finish +10 Handstand push-ups at 10″ deficit +20 Double-touches +Overturns Start to Finish at 550 lb +12 Backward rolls-to-support +5 Deck-to-back flips +3 Cleans at 365 lb |
