Dave Castro has done a great job teasing us about what we can expect to see at Regionals, only upping the suspense even more. Everyone can breathe a little easier, though, because the individual events for Day 1 have been released and, well, we’re scared. And excited. But mostly scared.

Event 1 consists of a 3,000-meter row, 300 double-unders (is this a typo?), and a 3-mile run, all for time, with a time cap of 49 minutes. Event 2 is Linda, with a 17-minute time cap. If you need a little refresher, Linda is 10-9-8-7-6-5-4-3-2-1 reps of deadlift, bench press, and squat cleans.

What a way to start with a bang!

After Castro posted on Instagram revealing the bench press would be making an appearance, many people took to the comments to predict that Linda would be showing up — and they were right. We also know to expect the recently invented worm wall ball at some point, plus handstand walks on an incline.

Athletes, consider yourselves warned! The pain cave lies ahead.