As we move into the new competition year, Heart of America is evolving — while staying true to what has always made HOA special.

RX remains the standard.
Intermediate and Masters will continue to be modified versions of RX.
Scaled and Strength & Conditioning provide clear, intentional entry points.

Every division is programmed with purpose. Choose the lane that fits your team, commit to training, and be ready to compete!

Teams must be comprised of 4 members: 2 Men and 2 Women. Athletes WILL NOT be required to be from the same gym.

Divisions:

Rx - The RX Division is programmed exactly how HOA has always been known to test fitness: broad, varied, challenging, and demanding. Every athlete on the team must be capable of performing all movements as prescribed, including high-skill gymnastics and heavier loading.

Expect:

• Advanced gymnastics

• Heavy barbells

• Multiple synchronized workouts

• Mixed-pair and same-sex pair formats

If your entire team can move well, lift heavy, and perform complex skills under pressure, this is your division.

Intermediate - The Intermediate Division is a modified version of the RX workouts, designed to maintain the same look and feel while adjusting the difficulty.

This division still includes most gymnastics movements and classic HOA testing, but with reduced loading, volume, or complexity compared to RX.

Expect:

• RX-style workouts with intentional modifications

• Gymnastics movements still heavily represented

• Strategic skill distribution across the team

Not every athlete will be required to perform every high-skill movement, but your team must have athletes who can. If you’ve been competitive in Scaled or are developing RX-level skills, this is the natural next step.

Masters Division (150+ Total Age)

The Masters Division is a single unified division built for experienced athletes.

To qualify, the combined age of all four athletes must total 150 years or more by the first day of competition. Athletes may be any age, as long as the team meets the total age requirement.

This division is also a modified version of the RX workouts, preserving the Heart of America style while adjusting intensity where appropriate.

Expect:

• RX-inspired programming with smart modifications

• Most gymnastics movements still included

• Emphasis on efficiency, teamwork, and execution

Not every athlete will be required to perform every advanced movement, but your team must be capable of covering the skills tested. This division rewards experience, pacing, and clean movement — not reckless volume.

Scaled - The Scaled Division now serves a very specific purpose: a true entry point into competition.

This division is designed for:

• Beginner athletes

• Athletes who have never competed

• Athletes who want a clear, approachable introduction to competition

Expect:

• Foundational gymnastics only

• Reduced, manageable loading

• Workouts that challenge fitness without overwhelming skill requirements

Scaled is not “easy,” but it is accessible. This is where athletes gain confidence, learn competition flow, and develop the foundation needed to move up.

NEW DIVISION - Strength & Conditioning (S+C) Division -

The Strength & Conditioning Division blends CrossFit and hybrid-style training into a gymnastics-free competition that is open to athletes of all ages and abilities.

Expect:

• Weightlifting

• Monostructural conditioning

• Hybrid-inspired workouts

• No gymnastics

Loading will be intentionally moderate — not excessively heavy and not overly light — allowing athletes to push intensity without skill barriers.

This division is ideal for:

• Athletes who love lifting and conditioning

• Athletes who want to compete without gymnastics

• Athletes transitioning into or out of traditional CrossFit competition

• Teams looking for an inclusive, high-energy competitive experience

If you want to train hard, move fast, and compete without gymnastics — this division was built for you!

Team Captains (or whomever registers your team) will still be prompted to input a gym/affiliate that the team is representing based on their own discretion or on the amount of athletes on the team from a particular gym. You may enter Independent if your team is unaffiliated as a group or from multiple gyms.

Fitness is cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. At The 2026 Heart of America Team Competition, every team – regardless of division – will be collectively tested in each of these 10 domains.

Here’s our best piece of advice, train accordingly:

HOA will not be releasing a checklist of movements, modalities, and loads to practice and prepare for. We believe that if you are training regularly and participating at a gym with coaches and ownership who subscribe to, encourage, and incorporate performing constantly varied, functional movements at high intensity across broad time and modal domains then you, along with the guidance of those who comprise your gym’s leadership team, are already more than well-equipped to assess your current skill level and ability. Adhere to the aforementioned training method, work hard, attack your weaknesses and you will be good to go this October.