The 2026 Service Cup workouts are in PRzilla

The Service Cup returns September 14–21

The 2026 CrossFit Everyday Hero Service Cup runs from September 14 through September 21. It is an online competition for people in service professions and their supporters. CrossFit's 2026 season overview confirms that everyone can take part, including as a service supporter.

All four events are in PRzilla with their Rx prescriptions. Workout 3 has separate time and load scores, so it appears as two entries: Service Cup 26.3A and 26.3B. Each workout includes PRzilla level bands and scaling guidance.

Service Cup 26.1

Service Cup 26.1 has three sets of 50 wall-ball shots. Between them come 50 box jump-overs and 50 medicine-ball box step-overs, followed by 50 lateral burpee box jump-overs to finish. That is 300 reps under a 25-minute cap.

The men's Rx prescription uses a 20-lb ball and a 24-inch box; the women's uses a 14-lb ball and a 20-inch box. Both divisions throw to a 10-foot target. Record a tiebreak after each set of wall balls.

Service Cup 26.2

Service Cup 26.2 gives you eight minutes to move through 50 feet of back rack lunges, 25 pull-ups, 50 feet of front rack lunges, 25 chest-to-bar pull-ups, and 50 feet of overhead lunges. Use the remaining time for bar muscle-ups. The barbell is 115 lb for men and 80 lb for women.

Each 25-foot lunge section counts as one rep. The work before the muscle-ups totals 56 reps, and every bar muscle-up adds to that score. You do the buy-in once.

The timer before and after starting 26.2 with the men's 115-lb prescription. Tap either image for the full screenshot.

Service Cup 26.3A and 26.3B

For Service Cup 26.3A, complete four sets of 10 shuttle runs, each followed by a set of clean and jerks: 15, 12, 9, then 9 reps. One shuttle run is 25 feet out and 25 feet back. The Rx barbell is 135/95 lb, with a 15-minute cap.

Service Cup 26.3B starts at 15:00 on the same clock. You have three minutes to establish a 1-rep-max clean and jerk. Finishing 3A early gives you recovery time, but the lift window still starts at 15:00. The two scores must come from the same session.

Service Cup 26.4

Service Cup 26.4 is 100 double-unders, 50 alternating dumbbell snatches, and another 100 double-unders. The dumbbell is 50/35 lb, and the cap is five minutes. The tiebreak is your time after the first 100 double-unders.

The 2025 workouts are here too

The complete previous set is in the catalog: 25.1, 25.2, 25.3, 25.4A, and 25.4B. Across both years, the Service Cup category contains ten entries. Open a workout to move between events from the same year.

PRzilla's level bands are training targets, not official Service Cup rankings. Check the official scorecard for your division's standards. Logging in PRzilla saves your training result; submit competition scores through CrossFit.