The PWR Lift Fight For the Fittest - 2024

Scoring:

Score will be time all reps are completed or reps completed at the time cap.  Each shuttle run (down and back) counts as 1 rep.

Workout Flow: 

On the count of 3,2,1, go, the pair will enter the lane and start their 10 Synchro Burpee Shuttle Runs.  The pair will run together and do a synchro burpee at each end of the Shuttle run (except to start the first and to complete the last rep). Once BOTH partners have completed their 10 shuttle runs they will proceed to the toes to bar/wall ball sit-ups.  The pair will then complete the 40 reps of their designated movement.  Partners can switch as desired and there is NO required tagging in/tagging out when switching.  Once completed, athletes will progress through the rest of the movements, once again alternating partners as desired until reps are completed.  After the last set of ttb/wall ball sit-ups are completed, athletes must complete their final 10 reps of synchro burpee shuttle runs (once again no burpee is required to start the first rep or to complete the last rep.)  Once the last rep is completed, both athletes must turn and sprint to the opposite end of the lane to cross the finish line. The workout is complete when both team members have crossed the finish line. 

Movement Standards:

Synchro Burpee Shuttle Run

• Each rep of the shuttle run = 80 ft - 40 ft down + 40 ft back. 

• Each rep starts with both partners feet clearly behind the start line.

• At each end of the shuttle run, the athletes must cross both feet over the line then perform a synchro LINE FACING burpee.  

• For the synchro LINE FACING burpee, both athletes must have their chest and thighs on the floor at the same time, with their hands behind the line. 

• Athletes can jump back/step back or jump forward/step up to complete their burpees.

• Athletes do NOT need to perform a burpee to start the first rep of their shuttle runs or to complete their last rep.

• The shuttle run rep is complete when both athletes have 2 feet over the line.

• If the pair is time capped during the shuttle run and the full 80 ft have not been completed by BOTH partners, the rep will not count.

Toes to Bar (RX ONLY)

• The rep starts when the athlete is hanging from the bar with full extension and the feet are behind the bar.

• The athlete must have both feet hit the bar at the same time to complete the rep.

• Both feet must pass behind the bar (midline) prior to the start of the next rep.  

• Feet must hit the bar inside the athlete’s hands.

• Any grip is allowed.  

• Step plates will be available on the rig if needed.

• Athletes must work on their assigned pull up bar.

• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Medicine Ball Sit ups (Scaled Only)

• Each rep of the sit-up begins with the athlete’s back in contact with the floor, their feet on the ground, and the medicine ball touching the floor above their head.

• Athletes may choose to sit with the soles of their feet together in a butterfly position or with their feet on the ground and knees up.

• The rep is credited when the athlete has raised their torso so their chest is upright, shoulders over the hips, and they have touched the medicine ball to the ground in front of their body.

Wall Balls

• At the start of each rep, the ball must be in the support position in front of the athlete’s body.

• The athlete will perform a squat until the hip crease is below the knees.

• A squat clean to start the set is allowed but not required as long as the ball starts on the ground.

• The rep is credited when the center of the ball hits the target or above the specified height.

• If the ball hits below on the way up, the rep will not count.

• Partners may switch while the ball is in the air after the rep has been initiated.

Double Unders (RX ONLY)

• Athletes must provide their own ropes.  

• Rope must pass under the athlete twice in one jump for the rep to count.

• Backup ropes are allowed. 

Single Unders (Scaled Only)

• Athletes must provide their own rope. 

• Rope must pass under the athlete one time per jump for the rep to count. 

• The athlete must jump with two feet.  Skipping is not allowed.

• Double unders will not be counted.

• Backup ropes are allowed.

Score:

The score will be the sum of the maximum weight successfully lifted by each athlete.  (Top weight from each athlete)

Workout Flow:

Upon entering the competition floor, the athletes will have one minute to load the barbell with their desired starting weight and announce the weight to the judge.  The barbells will begin empty and plates will be available on the team’s platform. 

At 3,2,1,go, partner A will have 1 minute to complete the entire PWR LIFT Snatch Complex.  The lift MUST be completed before the minute is over in order for the rep to count.  Once the next minute begins, partner B will have 1 minute to complete the complex.  The pair will alternate for their second and third attempts in the same fashion.

Movement Standards:

Overall PWR LIFT Snatch Complex rules:

• Athletes must complete the entire complex unbroken.  

• Prior to each lift attempt, the athlete will declare the weight on the bar to the judge.

• Multiple attempts at the same and/or different weights are allowed during the same minute.

• If an athlete completes their complex prior to the end of their working minute, the team may begin to load the barbell for the next partner during the remaining time, however the next partner may not begin the complex until their working minute has begun.

• If at any point during the complex the athlete does not meet a movement standard and a no rep is called (specifically the OHS), they may attempt to repeat that portion of the complex without restarting, as long as their hands remain in contact with the bar.  If restarting from the snatch, the bar may not rest on the ground before the second attempt. 

• Athletes may not rest the bar in the hip crease and attempt to regrip the bar.

• The bar may not pause on the ground in between the hang snatch and the snatch.

• Athletes may not re-rack the bar to their shoulders between the snatch and the overhead squat.

• The entire complex must be completed PRIOR to the end of the individual athletes 1:00 clock.  If the complex is not completed prior to this time, the rep will not count.

• Athletes may have assistance from their partner when changing the weights.

• Clips must be on both sides of the bar in order for the rep to count.

• There may be no practice lifts or warmups during the 1:00 setup..

Hang Snatch:

• The athlete must deadlift the bar from the ground to full extension of the hips and knees to start the movement.  A full snatch from the ground is NOT permitted. 

• Any hang snatch is allowed (power, squat or split snatch, high hang, hang or low hang)

• The rep is counted when the athlete’s hips, knees, and arms are extended with the bar over or slightly behind the head and the feet in line under the shoulders.

• If a split snatch is used, the feet must return in line before the bar is lowered. 

Snatch:

• The barbell begins on the ground and must be lifted overhead in one motion.  

• Power snatches, squat snatches, and split snatches are allowed.  

• Hang snatches are not allowed.  

• The rep is credited when the barbell is at full lockout overhead with the hips, knees, and arms fully extended and the bar directly over or slightly behind the middle of the body with the feet in line. 

Overhead Squat:

• The athlete must go right from the snatch into the overhead squat.  Any lowering of the barbell will require the athlete to drop the bar and begin the complex again.

• Elbows must be locked out for the entirety of the movement with the barbell directly over the middle of the body.

• At the bottom of the squat, the hip crease must cross below the knee.

• The rep is complete when the athlete stands up the squat and their hips, knees, and arms are in full extension, the barbell is over the middle or slightly behind the body and the athlete is demonstrating full control of the barbell. 

Score:

Score will be time all reps are completed or reps completed at the time cap.  

Workout Flow:

At the count of 3, 2, 1, go, Athlete A may enter the floor while athlete B waits in the designated waiting area behind the start line. Athlete A will complete all 15 CTB/chin over bar pull-ups.  Once all reps are completed, they will return to the start line and tag in athlete B who will complete all 15 box jump overs/step overs.  Once all reps are completed, athlete B will return to the start line and tag in athlete A who will complete the 15 calorie row.  Athletes will continue alternating after each movement until 6 total rounds have been completed.  Athletes are not permitted to tag out until all 15 reps of their designated movement have been completed.  Non working athletes must remain behind the starting line until their partner tags them in to switch.  After the last round, both athletes will run to cross the finish line.  The workout is complete when both team members have crossed the finish line.  

Movement Standards:

Row:

• Athletes are allowed to adjust the damper on the machine before or during the workout.

• Athletes may adjust the monitor angle on the machines but not the settings.

• Athletes can adjust the foot settings prior to the start of the workout and as needed during the workout.

• Athletes will be responsible for either turning on or resetting their monitors by starting to row or hitting the menu button.  Any calories rowed prior to resetting the monitor to zero will not be counted.

• The athlete can not get off of the rower until the calories are completed.  If the judge determines early departure, the athlete will be assigned a new finish calories, to be determined at the discretion of the judge.  

Box Jump Overs:

• Athletes can not step up ON the box. 

• Athletes can jump off, jump over or step down from the box. 

• If any part of the athlete's body touches the box other than their feet, it is a no rep. *If athletes receive a no rep, they can continue the next rep from whatever side of the box they are on.

Box Step Overs (Scaled Only):

• Athletes will step up onto the box and over to the other side.

• Both feet must make contact with the top of the box on each rep before the athlete steps down to the other side in order for the rep to count.

• The rep is completed when the athlete lands with 2 feet on the other side.

• Athletes do not need to alternate legs.

• Jumping up or down is not permitted.

• Athletes do NOT need to have full extension of the hips at the top of the box. 

CTB (RX Only):

• Movement must be completed on the designated pull up bars.  Step plates will be set up on the rig to be used as needed.

• Strict, kipping, or butterfly will be acceptable

• At the bottom of the rep, the athletes must show full extension of the arms with the feet off the floor before starting the next rep.

• At the top, the chest must clearly come into contact with the bar.

• Any grip is allowed

• Jumping chest to bar are NOT permitted.

• Nothing may be put onto the pullup bar except for chalk or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Chin Over Bar Pull Ups (Scaled Only):

• Movement must be completed on the designated pull up bars.  Step plates will be set up on the rig to be used as needed.

• Strict, kipping, or butterfly will be acceptable

• At the bottom of the rep, the athletes must show full extension of the arms with the feet off the floor before starting the next rep.

• At the top, the chin must clearly come over the bar.

• Any grip is allowed.

• Jumping pull ups are not permitted.

• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Score:

Score will be the total reps completed by both partners during the 6:00 of working time.  *Each rep of the barbell movements counts as one rep.

Workout Flow:

At the count of 3, 2, 1, go, pairs will enter the floor and begin on their selected movement.  Partner A will have 3 minutes to accumulate max calories on the bike erg while partner B will have the same 3 minutes to complete as many reps as possible of 5 Hang Power Cleans and 5 Front squats.  At the 3:00 time cap, athletes will rest for a mandatory 1:00, during which time they can adjust the bike seat if needed.  Both partners must return behind the starting line prior to the end of the 1:00 rest time where they will wait for their second 3:00 interval.  At the count of 3, 2, 1 go, pairs will reenter the floor and begin work on the opposite movement that they completed in the first 3:00 segment and work for the remaining 3 minutes. 

Movement Standards:

Bike Erg

• Athletes are allowed to adjust the damper on the bike before or during the workout.

• Athletes may adjust the monitor angle on the machine but not the settings.

• Athletes can adjust the bike seat and handlebars prior to the start of the workout and during the 1:00 rest.

• A lane judge will assist athletes in ensuring the monitors are on and set to 0 before they begin.

• The calories will be counted at the time cap.  No rollover calories will be counted. 

Hang Power Clean

• Each rep will start with the barbell in the hang position.. The bar may not drop below the athlete’s knees at any point during the rep.

• The first rep must not be started from the floor.

• All reps must be received in the power position, above parallel.  Squat cleans are considered no reps.

• The rep is counted when the athlete's knees and hips are at full extension and the elbows are clearly in front of the bar. 

• **Be careful if cycling the power clean to make sure to reach full extension before lowering the bar in order for the rep to count.

• No grips or straps may be used on the barbell at any time. 

• *This is not a complex. Athletes may drop the bar at any time and resume without restarting the rep count. 

Front Squat

• The barbell must remain in the front rack position for the entire rep.

• At the bottom of the movement, the crease of the hip must pass below the knee.

• At the top, the knees and hips must be at full extension with the barbell in control for the rep to count.

• The first rep can be initiated with a squat clean or a hang squat clean.

• No grips or straps may be used on the barbell at any time.

• *This is not a complex. Athletes may drop the bar at any time and resume without restarting the rep count.

Score:

Score will be time all reps are completed or reps completed at the time cap.  

Workout Flow: 

On the count of 3,2,1, go, the pair will enter the lane and start their 50 Synchro Alternating Dumbbell Snatches.  Once all reps are completed, one partner will begin their first 25 foot unbroken Farmer carry walking lunge segment.  Once completed, that athlete will pass off the dumbbells to their partner who will be waiting at the 25 foot marker and complete their first 25 foot unbroken segment lunging in the same direction as their partner was.  Athletes will continue alternating each 25 feet until 100 feet have been completed.  Once completed, athletes will proceed to the 40 Synchro Alternating Dumbbell Snatches and so on until all reps of the workout are completed  After the final 20 Synchro Alternating Dumbbell Snatches, athletes will need to run to cross the finish line.  The workout is complete when both team members have crossed the finish line.     

Movement Standards;

Synchro DB snatches

• The athletes must complete the synchro alternating DB snatch by both being in the finish position with the DB locked overhead before proceeding to the next rep.  Athletes do not need to get to the finish position at the same time, but both must be there before proceeding.

• The movement must be completed with the athletes facing their partner.  

• Athletes may start with whichever hand they prefer but must alternate after each rep.

• The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. 

• At the bottom of the movement, one OR both heads of the dumbbell must touch the ground. 

• The dumbbell must be lifted overhead in one motion. 

• The movement ends with the dumbbell overhead with the working arm, hips and legs fully locked out.

• Athletes must alternate arms after each repetition.

• The athlete can switch hands at any point after the rep is complete. 

• The non-lifting hand and arm may not be in contact with the body or DB during the repetition.

• At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the body.

• If a no rep occurs, athletes DO NOT need to repeat the rep on the same arm in which the no rep was called.

Walking Lunges 

• Each lunge step begins with the dumbbells in the appropriate position (see specific position standards below), the feet together, and the hips and legs extended. 

• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. 

• The athlete must alternate which foot leads for each rep. 

• The dumbbells may not make contact with the floor at any point or a no rep will be called.

• The rep is credited when the feet are together and the hips and legs are fully extended.

• Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

• Athletes must lunge in a straight path. 

• Athletes MUST alternate partners after each 25 foot segment to complete a total of 100 feet.  Either athlete may choose to go first and pairs may choose to switch the starting partner each round, as desired.

• Each 25 ft segment will count as 1 rep and must be done unbroken with all lunge steps having met movement standards..  

• If a no rep is called, or the athlete drops one or both dumbbells, athletes must return to the start of their 25 foot segment and begin that segment again. 

• No grips or straps may be used in any dumbbell movement.

Double Dumbbell Farmer Walking Lunges

• During the Double Dumbbell FARMER walking lunges, the dumbbells must be held in the hang position, with arms at full extension at the athlete’s side.

• No portion of the dumbbell may be supported by the legs or torso.

• No portion of the dumbbell may touch the ground at any point during the movement or a no rep will be called.

Double Dumbbell Front Rack Walking   Lunges 

• During the Double Dumbbell FRONT RACK walking lunges,  the dumbbells must remain at the shoulders. 

• A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. 

• Resting the head of the dumbbells on the shoulders is allowed. 

• Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed. 

• Resting the head of the dumbbell behind the shoulder (on the back) is NOT allowed.

• Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed. 

• The athlete must reach the finish position of a repetition before lowering the dumbbells from the shoulders.

Single Arm Overhead Dumbbell  walking lunges 

• During the SINGLE ARM OVERHEAD Dumbbell walking lunges, the dumbbell must remain overhead. 

• A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. 

• Resting the head of the dumbbell in the hand is NOT allowed. 

• The athlete must reach the finish position of a repetition before lowering the dumbbells from overhead

• Athletes may choose any arm in which to hold the dumbbell but may NOT switch arms during a 25 foot segment.

• Only one dumbbell may be used to complete all reps.  The second dumbbell must be left behind and athlete’s must pass the working dumbbell back and forth as they alternate.

Elite
For Time (12:00 Cap)

M/M Pair Complete:
100m Swim (Together)
100 Double DB S2O (50#) (split as desired)
50m Swim (Together)

Followed by:

F/F Pair Complete:
100m Swim (Together)
100 Double DB S2O (35#) (split as desired)
50m Swim (Together)

RX
For Time (12:00 Cap)

M/M Pair Complete:
100m Swim (Together)
75 Double DB S2O (50#) (split as desired)
50m Swim (Together)

Followed by:

F/F Pair Complete:
100m Swim (Together)
75 Double DB S2O (35#) (split as desired)
50m Swim (Together)

Scoring:

Score is time completed or total reps completed at the time cap.  *Each 25 meter swim will count as one rep.  Athletes must both touch the wall in order for the rep to count as completed. 

Workout Flow: 

One the count of 3,2,1, go, the male/male pair will jump into the pool and begin their swim.  They will swim at the same time, in the same lane, but do not need to wait for each other.  Each partner will swim down and back twice (100m total) making sure to touch the edge of the pool on each turn.  When the first partner finishes their swim they can get out of the pool and stand by the dumbbells until their partner touches the wall.  As soon as partner B touches the wall, partner A may begin their dumbbell work.  The pair will then complete their designated reps of double dumbbell shoulder to overheads.  Neither partner can enter the water until all designated dumbbell S20H are completed.  Once completed they both may re-enter the pool and complete their last 50 meter swim (down and back x1).  Once both partners have reached the wall, the female pair may enter the pool and continue in the same fashion as the male pairs.  The workout is completed when both female partners return to the wall and touch the edge after their last swim.

Movement Standards:

Swim

• Pairs will be sharing a lane when swimming.  Both athletes must remain in their designated lane at all times.

• Pairs do not need to stay together on the swim.

• Any type of swimming stroke is acceptable.

• Athletes may dive into the pool to begin their swim.

• All athletes must clearly touch the wall of the pool at each turn.  Any part of the body may touch the wall for the rep to count. 

• Flip turns are permitted as long as it’s clear that the feet made contact with the wall. 

• Each 25m lap is considered one rep.  Both partners must have touched the wall in order for the rep to count.

• If an athlete finishes their swim prior to their partner, they may get out of the pool to prepare for the DB S2O, however, athletes may not pick up the dumbbells until their partner has touched the wall on the last lap of their swim.

• Female pairs may not enter the pool until the male pair has completed the last rep of their swim and both touched the wall.

Double DB Shoulder to Overhead

• The athlete and dumbbells must remain in the designated work zone. 

• Athletes may alternate at any time.

• The dumbbells must be at the shoulders with the hands below the ears to begin the shoulder-to-overhead.

• A press, push press, push jerk, or are all permitted as long as the finish position is achieved.

• A split jerk will not be accepted

• The rep is credited when the dumbbells are locked out overhead

• The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells.

• The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the feet in line.

• No athlete may enter the pool until all reps of the S20 are completed.

• The dumbbell must be PLACED on the floor when reps are completed or when switching between partners.  At no time may the dumbbells be dropped from any height.  If dropped, the team will receive an automatic 10 rep penalty for each offense which will be enforced during the workout (ie. athletes will have to complete an additional 10 reps before moving on.)

Elite/RX/Scaled

Total of Max Weight Complex Lifted by Each Teammate 

9:00

PWRLift Snatch Complex:

Hang Snatch + Snatch + Overhead Squat

At 0:00 Female A performs PWR LIFT Snatch Complex

At 1:00 Female B performs PWR LIFT Snatch Complex

At 2:00 Female A performs PWR LIFT Snatch Complex

At 3:00 Female B performs PWR LIFT Snatch Complex

From 4:00-5:00 Transition 

At 5:00 Male A performs PWR LIFT Snatch Complex

At 6:00 Male B performs PWR LIFT Snatch Complex

At 7:00 Male A performs PWR LIFT Snatch Complex

At 8:00 Male B performs PWR LIFT Snatch Complex

* Rep must be completed prior to working minute

Score:

The score will be the sum of the maximum weight successfully lifted by each athlete on the team.  (Top weight from each athlete)

Workout Flow:

Upon entering the competition floor, the athletes will have one minute to load the female barbell with their desired starting weight and announce the weight to the judge.  The barbells will begin empty and plates will be available on the team’s platform. 

At 3,2,1,go, female partner A will have 1 minute to complete the entire PWRLift Snatch Complex.  The lift MUST be completed before the minute is over in order for the rep to count.  Once the next minute begins, female B will have 1 minute to complete the complex.  The pair will alternate for their second attempts in the same fashion.  

At the 4:00 mark, there will be a 1 minute transition to clear the weight off the women’s barbell and set up the male barbell with their first weight and announce the weight to their judge.  Teams may not load the men’s bar prior to the 4:00 clock.  Male partner A will start at the 5:00 mark and will lift in the same fashion as the female partners until the 9 minute cap.

Movement Standards:

Overall PWRLift Snatch Complex rules:

• Athletes must complete the entire complex unbroken.  

• Prior to each lift attempt, the athlete will declare the weight to the judge.

• Multiple attempts at the same and/or different weights are allowed during the same minute.

• If an athlete completes their complex prior to the end of their working minute, the team may begin to load the barbell for the next partner during the remaining time, however the next partner may not begin the complex until their working minute has begun.

• If at any point during the complex the athlete does not meet a movement standard and a no rep is called (specifically the OHS), they may attempt to repeat that portion of the complex without restarting, as long as their hands remain in contact with the bar.  If restarting from the snatch, the bar may not rest on the ground before the second attempt. 

• Athletes may not rest the bar in the hip crease and attempt to regrip the bar.

• The bar may not pause on the ground in between the hang snatch and the snatch.

• Athletes may not re-rack the bar to their shoulders between the snatch and the overhead squat.

• The entire complex must be completed PRIOR to the end of the individual athletes 1:00 clock.  If the complex is not completed prior to this time, the rep will not count.

• Athletes may have assistance from their team members in changing the weights.

• Clips must be on both sides of the bar in order for the rep to count.

• There may be no practice lifts or warmups during the 1:00 setup or  transition.

Hang Snatch:

• The athlete must deadlift the bar from the ground to full extension of the hips and knees to start the movement.  A full snatch from the ground is NOT permitted. 

• Any hang snatch is allowed (power, squat or split snatch, high hang, hang or low hang)

• The rep is counted when the athlete’s hips, knees, and arms are extended with the bar over or slightly behind the head and the feet in line under the shoulders.

• If a split snatch is used, the feet must return in line before the bar is lowered. 

Snatch:

• The barbell begins on the ground and must be lifted overhead in one motion.  

• Power snatches, squat snatches, and split snatches are allowed.  

• Hang snatches are not allowed.  

• The rep is credited when the barbell is at full lockout overhead with the hips, knees, and arms fully extended and the bar directly over or slightly behind the middle of the body with the feet in line. 

Overhead Squat:

• The athlete must go right from the snatch into the overhead squat.  Any lowering of the barbell will require the athlete to drop the bar and begin the complex again.

• Elbows must be locked out for the entirety of the movement with the barbell directly over the middle of the body.

• At the bottom of the squat, the hip crease must cross below the knee.

• The rep is complete when the athlete stands up the squat and their hips, knees, and arms are in full extension, the barbell is over the middle or slightly behind the body and the athlete is demonstrating full control of the barbell. 

Elite

For Time (11:00 Cap)

15 Synchro CTB M/F Pair A

15 Synchro CTB M/F Pair B

15 Worm Thrusters

20 Synchro CTB M/F Pair A

20 Synchro CTB M/F Pair B

20 Worm Thrusters

25 Synchro CTB M/F Pair A

25 Synchro CTB M/F Pair B

25 Worm Thrusters

Scaled

For Time (11:00 Cap)

9 Synchro Pull Ups M/F Pair A

9 Synchro Pull Ups M/F Pair B

9 Worm Squats

15 Synchro Pull Ups M/F Pair A

15 Synchro Pull Ups M/F Pair B

15 Worm Squats

21 Synchro Pull Ups M/F Pair A

21 Synchro Pull Ups M/F Pair B

21 Worm Squats

Score:

Score will be time all reps are completed or reps completed at the time cap.  

Workout Flow:

At the count of 3,2,1, go,  teams will enter their lane and MF pair A will begin their synchro pullups.  Once completed, they will proceed to the worm and wait while MF pair B completes their synchro pullups.  Once pair B completes their pullups, they will proceed to the worm and as a team they will complete their designated movement and reps.  Prior to returning back to the pullup bar, the athletes must move their ENTIRE worm into the 2nd designated work section.  MF pair A must return to the pull up bar next (no switching the order of the working pairs) followed by MF pair B.  They will continue in this fashion until all reps are completed.  After the final worm movement is completed, the team will drop the worm (no advancing necessary), and cross the finish line to complete the workout.

Movement Standards:

Syncro CTB (Elite & RX Only):

• Movement must be completed on the designated pull up bars.  Step plates will be set up on the rig to be used as needed.

• Strict, kipping, or butterfly will be acceptable

• At the bottom of the rep, the athletes must show full extension of the arms with the feet off the floor before starting the next rep.

• At the top, the chest must clearly come into contact with the bar.

• Any grip is allowed

• Jumping chest to bar are not permitted.

• The synchro portion of the movement will be at the top.  Both athletes’ chests must make contact with the bar at the same time in order for the rep to count.

• Nothing may be put onto the pullup bar except for chalk or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Synchro Pull Ups(Scaled Only):

• Movement must be completed on the designated pull up bars.  Step plates will be set up on the rig to be used as needed.

• Strict, kipping, or butterfly will be acceptable

• At the bottom of the rep, the athletes must show full extension of the arms with the feet off the floor before starting the next rep.

• At the top, the chin must clearly come over the bar.

• Any grip is allowed.

• Jumping pull ups are not permitted.

• The synchro portion of the movement will be at the top.  Both athletes’ chins must be over the bar at the same time in order for the rep to count.

• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Worm Thrusters (Elite & RX Only):

• Compete Force 4-person worms will be used, each weighing 330lbs.  At no point during any worm movement may the cross straps be used to lift or move the worm.  Any use of the cross straps will result in a no rep. 

• Each rep begins with the worm on the same shoulder of each member of the team. The worm must be resting on the shoulder of all 4 athletes at the same time before the thruster portion begins.  

• Athletes then simultaneously squat below parallel, stand up and push the worm over head with the worm landing on the opposite shoulder. 

• The worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count.  If the worm is dropped prior to making controlled contact with all 4 athletes’ shoulders, it will be considered a no rep.  

• The team can then continue on to their next repetition of the thruster.

• At the bottom of the rep, all athletes’ hip creases must be below the knee simultaneously before standing.

• All parts of the worm must be inside the lane at all times and can not be touching the lane tape lines.  Athletes will be responsible for resetting the worm into the lane if this occurs. 

• All athletes' feet must be inside the lane tape lines during the thrusters in order for the reps to count.

• After each round of thrusters, the athletes must progress the worm to the next designated working section.  The entire worm must be within the boundaries in order for the team to begin their CTB.  No part of the worm may be touching any of the tape lines. 

• The synchro portion of the movement is at the bottom of the rep in the squat.

• After the FINAL set of thrusters, athletes do not need to advance the worm and may drop it in place and proceed to cross the finish line. *If any part of the worm is touching the tape line or out of the lane, athletes must reset the worm prior to crossing the finish line.

Worm Squats (Scaled Only):

• Compete Force 4-person worms will be used, each weighing 330lbs.  At no point during any worm movement may the cross straps be used to lift or move the worm.  Any use of the cross straps will result in a no rep. 

• Each rep begins with the worm on the same shoulder of each member of the team. The worm must be resting on the SAME shoulder of all 4 athletes at the same time before the squat portion begins.  

• Athletes then simultaneously squat below parallel, with all athletes’ hip creases below the knees at the bottom of the rep.

• Athletes must then stand up to full extension of the hips and knees and demonstrate full control of the worm before the rep is counted.

• If the worm is dropped prior to displaying controlled contact with all 4 athletes’ shoulders before full extension is reached, it will be considered a no rep.  

• Teams may choose to switch working shoulders as desired during the course of the workout as long as all 4 athletes have the worm resting on the same shoulder.

• All parts of the worm must be inside the lane at all times and can not be touching the lane tape lines.  Athletes will be responsible for resetting the worm into the lane if this occurs. 

• All athletes' feet must be inside the lane tape lines during the squats in order for the reps to count.

• After each round of squats, the athletes must progress the worm to the next designated working section.  The entire worm must be within the boundaries in order for the team to begin their pull ups.  No parts of the worm may be touching any of the tape lines. 

• The synchro portion of the movement is at the bottom of the rep in the squat.

• After the FINAL set of squats, athletes do not need to advance the worm and may drop it in place and proceed to cross the finish line. 

Progression of the worm after each round:

• Athletes may not progress the worm by holding onto the cross straps. 

• The worm may be carried forward on the team’s shoulders or at their side.  

• All parts of the worm must be inside the designated section at all times in order for athletes to begin working.

• The worm must be returned to the floor in the new section prior to athletes beginning their next round of thrusters or squats.

Elite

5rds For Time (18:00 Cap)

MF Pair A:

18 Synchro TTB + 1rd Synchro DT*

While 

MF Pair B:

Erg Machines

(Switch as desired)

25 cals Concept 2 Bike

25 cals Concept 2 Rower

Both pairs will work simultaneously until all reps are completed. Once completed, pairs will switch movements.  1 Round= both pairs completing all movements.

Pairs will continue in this fashion until 5 rounds have been completed.

*DT (155/105)

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Score:

Score will be time all reps are completed or reps completed at the time cap.  

Workout Flow:

Elite and RX:  On the count of 3,2,1, go, MF pair A will approach the pull up bar while MF pair B approach the erg machines.  Pair A will work to complete the designated synchro TTB reps followed by 1 round of synchro DT, while pair B completes the assigned calories on each erg machine (calories listed are totals needed on EACH machine).  The pair on the erg machines may switch machines at any point, if desired.  Pair B athletes can not leave the machines to approach the rig until both machines have achieved the designated calories.  

Once both pairs complete their assigned work, they will switch with the other pair and continue in the same fashion.  1 round is each pair finishing the TTB + 1 round of DT and completing the calories on the ergs.  After pair B completes their round of DT they will be responsible for advancing the barbells by rolling them into the next designated section to identify that they have completed the full round.

Upon completion of all reps of the barbell movements in the final round, the barbells can be dropped in place and do not need to advance. The workout is complete when the entire team has finished all movements and has crossed the finish line. 

Scaled:  On the count of 3,2,1, go, MF pair A will approach their barbells while MF pair B approach the erg machines.  Pair A will work to complete the 1 round of synchro DT, while pair B completes the assigned calories on each erg machine (calories listed are totals needed on EACH machine).  The pair on the erg machines may switch machines at any point, if desired.  Pair B can not leave the machines to approach the barbells until both machines have achieved the designated calories.  

Once both pairs complete their assigned work, they will switch with the other pair and continue in the same fashion.  1 round is each pair finishing 1 round of DT and completing the calories on the ergs.  After pair B completes their round of DT they will be responsible for advancing the barbells by rolling them into the next designated section to identify that they have completed the full round.

Upon completion of all reps of the barbell movements in the final round, the barbells can be dropped in place and do not need to advance. The workout is complete when the entire team has finished all movements and has crossed the finish line. 

Movement Standards;

Synchro Toes to bar (Elite & RX Only):

• The rep starts when the athletes are hanging from the bar with full extension and the feet are behind the bar.

• The synchro portion of the movement is at the point where the toes hit the bar.  

• The pairs must have all 4 feet hit the bar at the same time to complete the rep.

• Both feet must pass behind the bar (midline) prior to the start of the next rep.  

• Feet must hit the bar inside the athlete’s hands.

• Any grip is allowed.  

• Step plates will be available on the rig if needed.

• Athletes must work on their assigned pull up bar.

• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Synchro Deadlifts:

• Athletes must start every rep with the barbell on the ground.

• Hands must be outside the knees. 

• Sumo deadlifts are not allowed. 

• Arms must be straight throughout. 

• Bouncing of the barbell will not be accepted.

• The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 

• The synchro portion of the movement will be at the top.  Both athletes must be in full extension at the same time in order for the rep to count.  Athletes do not need to reach the top simultaneously but will need to wait at the top for their partner in order to begin the next rep.

• No grips or lifting straps are allowed to be used on the barbell at any time. 

Synchro Hang Power Cleans:

• Athletes may go directly from their last deadlift rep into their first hang power clean rep as long as they have exhibited full extension of the deadlift before lowering into the hang position.

• Each rep will start with the barbell in the hang position.. The bar may not drop below the athlete’s knees at any point during the rep.

• The first rep must not be started from the floor.

• All reps must be received in the power position, above parallel.  Squat cleans are considered no reps.

• The rep is counted when the athlete's knees and hips are at full extension and the elbows are clearly in front of the bar. 

• **Be careful if cycling the power clean to make sure to reach full extension before lowering the bar in order for the rep to count.

• The synchro portion of the movement will be at the top in the front rack position.  Both athletes must be in full extension at the same time in order for the rep to count.  Athletes do not need to reach the top simultaneously but will need to wait at the top for their partner in order to begin the next rep.

Synchro Jerks:

• Athletes may go directly from their last hang power clean rep into their first jerk rep as long as they have exhibited full extension of the hang power clean before beginning the jerk.

• Each rep must start with the barbell making clear contact with the shoulders.

• The rep is credited when the barbell is locked out overhead and arms, hips, and legs are extended and the bar is over or slightly behind the center of the body with feet in line. 

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. (If performing a split jerk, both feet must return in line with the body in order for the rep to be credited.)

Erg Machines:

• Athletes are allowed to adjust the damper on machines before or during the workout.

• Athletes may adjust the monitor angle on the machines but not the settings.

• Athletes can adjust the bike seat and handlebars prior to the start of the workout and as needed during the workout.

• A lane judge will assist athletes in ensuring the monitors are on and set to 0 before they begin.

The athlete can not let go of the handles of the rower or take their feet off the pedals of the bike until the calories are completed.  If the judge determines early departure, the athlete will be assigned a new finish calories, to be determined at the discretion of the judge. 

RX

5rds For Time (16:00 Cap)

MF Pair A:

12 Synchro TTB + 1rd Synchro DT*

While

MF Pair B:

Erg Machines

(Switch as desired)

20 cals Concept 2 Bike

20 cals Concept 2 Rower

Both pairs will work simultaneously until all reps are completed. Once completed, pairs will switch movements.  1 Round= both pairs completing all movements.

Pairs will continue in this fashion until 5 rounds have been completed.

*DT (155/105)

12 Deadlifts

9 Hang Power Cleans

6 Jerks

Scaled

5rds For Time (16:00 Cap)

MF Pair A:

1rd Synchro DT*

While 

MF Pair B:

Erg Machines

(Switch as desired)

20 cals Concept 2 Bike

20 cals Concept 2 Rower

Both pairs will work simultaneously until all reps are completed. Once completed, pairs will switch movements.  1 Round= both pairs completing all movements.

Pairs will continue in this fashion until 5 rounds have been completed.

*DT (135/95)

12 Deadlifts

9 Hang Power Cleans

6 Jerks

1 Round= each pair completing both portions of the workout.

**MF Pair B Performs prescribed calorie row & bike while MF Pair A works. Both pairs must complete their portion before switching.

Score:

Score will be time all reps are completed or reps completed at the time cap.  

Workout Flow:

Elite and RX:  On the count of 3,2,1, go, MF pair A will approach the pull up bar while MF pair B approach the erg machines.  Pair A will work to complete the designated synchro TTB reps followed by 1 round of synchro DT, while pair B completes the assigned calories on each erg machine (calories listed are totals needed on EACH machine).  The pair on the erg machines may switch machines at any point, if desired.  Pair B athletes can not leave the machines to approach the rig until both machines have achieved the designated calories.  

Once both pairs complete their assigned work, they will switch with the other pair and continue in the same fashion.  1 round is each pair finishing the TTB + 1 round of DT and completing the calories on the ergs.  After pair B completes their round of DT they will be responsible for advancing the barbells by rolling them into the next designated section to identify that they have completed the full round.

Upon completion of all reps of the barbell movements in the final round, the barbells can be dropped in place and do not need to advance. The workout is complete when the entire team has finished all movements and has crossed the finish line. 

Scaled:  On the count of 3,2,1, go, MF pair A will approach their barbells while MF pair B approach the erg machines.  Pair A will work to complete the 1 round of synchro DT, while pair B completes the assigned calories on each erg machine (calories listed are totals needed on EACH machine).  The pair on the erg machines may switch machines at any point, if desired.  Pair B can not leave the machines to approach the barbells until both machines have achieved the designated calories.  

Once both pairs complete their assigned work, they will switch with the other pair and continue in the same fashion.  1 round is each pair finishing 1 round of DT and completing the calories on the ergs.  After pair B completes their round of DT they will be responsible for advancing the barbells by rolling them into the next designated section to identify that they have completed the full round.

Upon completion of all reps of the barbell movements in the final round, the barbells can be dropped in place and do not need to advance. The workout is complete when the entire team has finished all movements and has crossed the finish line. 

Movement Standards;

Synchro Toes to bar (Elite & RX Only):

• The rep starts when the athletes are hanging from the bar with full extension and the feet are behind the bar.

• The synchro portion of the movement is at the point where the toes hit the bar.  

• The pairs must have all 4 feet hit the bar at the same time to complete the rep.

• Both feet must pass behind the bar (midline) prior to the start of the next rep.  

• Feet must hit the bar inside the athlete’s hands.

• Any grip is allowed.  

• Step plates will be available on the rig if needed.

• Athletes must work on their assigned pull up bar.

• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie. tape, wax, etc.)

Synchro Deadlifts:

• Athletes must start every rep with the barbell on the ground.

• Hands must be outside the knees. 

• Sumo deadlifts are not allowed. 

• Arms must be straight throughout. 

• Bouncing of the barbell will not be accepted.

• The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 

• The synchro portion of the movement will be at the top.  Both athletes must be in full extension at the same time in order for the rep to count.  Athletes do not need to reach the top simultaneously but will need to wait at the top for their partner in order to begin the next rep.

• No grips or lifting straps are allowed to be used on the barbell at any time. 

Synchro Hang Power Cleans:

• Athletes may go directly from their last deadlift rep into their first hang power clean rep as long as they have exhibited full extension of the deadlift before lowering into the hang position.

• Each rep will start with the barbell in the hang position.. The bar may not drop below the athlete’s knees at any point during the rep.

• The first rep must not be started from the floor.

• All reps must be received in the power position, above parallel.  Squat cleans are considered no reps.

• The rep is counted when the athlete's knees and hips are at full extension and the elbows are clearly in front of the bar. 

• **Be careful if cycling the power clean to make sure to reach full extension before lowering the bar in order for the rep to count.

• The synchro portion of the movement will be at the top in the front rack position.  Both athletes must be in full extension at the same time in order for the rep to count.  Athletes do not need to reach the top simultaneously but will need to wait at the top for their partner in order to begin the next rep.

Synchro Jerks:

• Athletes may go directly from their last hang power clean rep into their first jerk rep as long as they have exhibited full extension of the hang power clean before beginning the jerk.

• Each rep must start with the barbell making clear contact with the shoulders.

• The rep is credited when the barbell is locked out overhead and arms, hips, and legs are extended and the bar is over or slightly behind the center of the body with feet in line. 

• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. (If performing a split jerk, both feet must return in line with the body in order for the rep to be credited.)

Erg Machines:

• Athletes are allowed to adjust the damper on machines before or during the workout.

• Athletes may adjust the monitor angle on the machines but not the settings.

• Athletes can adjust the bike seat and handlebars prior to the start of the workout and as needed during the workout.

• A lane judge will assist athletes in ensuring the monitors are on and set to 0 before they begin.

The athlete can not let go of the handles of the rower or take their feet off the pedals of the bike until the calories are completed.  If the judge determines early departure, the athlete will be assigned a new finish calories, to be determined at the discretion of the judge.

Elite
For Time (10:00 Cap)

50ft Unbroken Team HSW x 2

Into…

15-12-9-15

Worm Clean & Jerk
Synchro Worm Burpees


RX
For Time (10:00 Cap)

25ft Unbroken Team HSW x 4

Into…

15-12-9

Worm Clean & Jerk
Synchro Worm Burpees


Scaled
For Time (10:00 Cap)

25-20-15

Worm Deadlift
Synchro Worm Burpees

Score:

Score will be time all reps are completed or reps completed at the time cap.  

Workout Flow:

Elite: On the count of 3,2,1, go, the team will enter the competition floor.  Each athlete will have to complete an unbroken 50ft HSW down and then back (total of 100ft).  Each 50ft segment must be performed unbroken. No athlete may start their 50 ft return walk until their entire team has completed their first 50ft walk.  Athletes may choose to start at any time and in any order.   There is no limit to how many team members can be working on the 50ft walk at the same time. Only one athlete can kick up at a time.  Once all athletes complete both 50ft unbroken HSW, they will proceed to the worm.  The team will then perform 15 worm clean and jerks followed by 15 synchro worm burpees and then advance the worm to the next section.   After each set of burpees, the team must advance the worm to the next section except after the final round of 15 they may go straight from their burpees to cross the finish line.     

RX: On the count of 3,2,1, go, the team will enter the competition floor.  Each team will then have to complete 4 unbroken 25ft handstand walks (50ft down/50ft back for a total of 100ft).  Each 25ft segment is one rep and must be performed unbroken.  Only one athlete is required to complete each rep.  Only one athlete can work at a time.  Athletes may choose to divide the work as they sit fit.  When switching, teammates must begin the next rep where their teammate left off, going down and then back up the competition floor.   Once the team has completed all 4 25ft segments they will proceed to the worm. The team will then perform 15 worm clean and jerks followed by 15 synchro worm burpees and then advance the worm to the next section.   After each set of burpees, the team must advance the worm to the next section except after the final round of 9 they may go straight from their burpees to cross the finish line.

Scaled: On the count of 3,2,1, go, the team will enter the competition floor.   The team will then perform 25 worm deadlifts followed by 25 synchro worm burpees and then advance the worm to the next section.   After each set of burpees, the team must advance the worm to the next section except after the final round of 15 they may go straight from their burpees to cross the finish line.

Movement Standards:

Handstand Walk (ELITE Standards):

• Athletes must kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.  *Stepping over the line or landing with the hands on or over the line is a “no rep.” 

• Athletes must walk forward.

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed. 

• Elite athletes must return to the start of the entire 50ft segment 

• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. 

• Athletes must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

• Each designated section will count as 1 rep as long as the above standards have been met. (Elite-50ft segments)

• Teams may have as many athletes working on their HSW at the same time.  Only one athlete can kick up at a time. 

• Elite athletes must wait for all members to complete the first 50ft segment before they may begin their return 50ft segment.

• Athletes can work in any order and can change their order as needed.     

Handstand Walk (RX Standards):

• Athletes must kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.  *Stepping over the line or landing with the hands on or over the line is a “no rep.” 

• Athletes must walk forward.

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed. 

• RX athletes must return to the start of the 25ft segment in which they did not complete.

• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. 

• Athletes must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

• Each designated section will count as 1 rep as long as the above standards have been met. (RX- 25ft segments)

• Only one athlete can work at a time. 

• Only one team member is required to complete each 25ft segment.

• Athletes may switch at any time but must complete the segments in order.

• Athletes may choose to complete more than 25 feet unbroken.

• If a no rep is called, the same athlete or a different athlete must restart that rep from the beginning of the last 25ft segment.  *If a different athlete is restarting the rep, it is the athlete's responsibility to ensure the judge is ready and able to see the kick up and the hands behind the line at the start of the rep.  If the rep is started without the judge able to view the kickup, the judge will call a no rep.   

• It is NOT required to have all athletes complete a HSW rep.

Worm Clean & Jerk (Elite & RX Only):

• Compete Force 4-person worms will be used, each weighing 330lbs.  At no point during any worm movement may the cross straps be used to lift or move the worm.  Any use of the cross straps will result in a no rep. 

• All athletes must be facing the same direction and the rep must start on the same side of each athlete's body.

• Each rep begins with the worm on the floor.

• All teammates must lift the worm from the floor to the shoulder in one smooth motion.  Athletes may not stop at the hip on the way up. 

• The worm must be resting on the shoulder of all 4 athletes at the same time before the jerk portion begins. 

• The jerk begins with the worm on the shoulders of all 4 athletes and finishes with the worm resting on the opposite shoulder.  All athletes must be facing the same direction and the rep must start on the same side of each athlete's body.

• The worm must be moved by all teammates to the opposite shoulder at the same time and must make controlled contact with the shoulder of every athlete simultaneously for the rep to be credited. 

• The worm then must go to touch the floor simultaneously by all athletes before starting the next rep.  

• Athletes may either drop the worm after the jerk is credited or may go touch and go into their next rep on the opposite side.

• All parts of the worm must be inside the lane at all times and can not be touching the lane tape lines.  Athletes will be responsible for resetting the worm into the lane prior to beginning their burpees if this occurs. 

• Teams must advance the worm into the next section on the competition floor after each set of Clean & Jerks EXCEPT for the last set.  After the last set of Clean and Jerks, teams may go straight into their last set of burpees and then sprint to the finish line. 

Worm Deadlifts (Scaled Only):

• Compete Force 4-person worms will be used, each weighing 330lbs.  At no point during any worm movement may the cross straps be used to lift or move the worm.  Any use of the cross straps will result in a no rep. 

• Each rep begins with the worm on the floor.  

• The team must all be standing on the same side of the worm.  

• All athletes will then simultaneously lift the worm to the deadlift position.  

• The rep is completed when ALL athletes are at the top of the deadlift position with full extension of the hips, arms and knees.  

• The athletes may drop the worm from the top position or may continue in a touch in go fashion.  

• If teams elect to touch and go with the worm deadlifts the entire worm must touch the floor at the same time to begin the next rep.  

• All parts of the worm must be inside the lane at all times and can not be touching the lane tape lines.  Athletes will be responsible for resetting the worm into the lane prior to beginning their burpees if this occurs. 

• All athletes' feet must be inside the lane tape lines during the deadlifts in order for the reps to count.

• Teams must advance the worm into the next section on the competition floor after each set of deadlifts EXCEPT for the last set.  The worm can be in the deadlift position or the shoulder position while advancing.  After the last set of deadlifts, teams may go straight into their last set of burpees and then sprint to the finish line. 

Synchro Worm Burpees:

• At the bottom, each athlete must be PARALLEL to the worm, with chest and thighs touching the ground. 

• The synchro portion of the movement will occur at the bottom of the burpee.

• All athletes must have their chest on the floor at the same time before any athlete begins to stand up on the burpee.

• Athlete’s can get down and come up from the burpee however they like.

• All athletes can jump over the worm however they would like.  Two foot takeoff/landing not required.  A stepover is allowed.  This portion does not have to be synchronized.

• The rep is counted when all athletes' feet get to the floor on the opposite side of the worm. 

• When completing the burpees, two athletes will be on one side of the worm and two athletes on the other in alternating fashion. 

• The athlete may not touch the worm during the jump over.  

• If a no rep occurs on the burpee, athletes may continue on to their next rep and do not need to redo the rep on the same side of the worm where the no rep was called, however they must remain working with two athletes on either side of the worm in an alternating fashion.  

Progression of the worm after each round:

• Athletes may not progress the worm by holding onto the cross straps. 

• The worm may be carried forward on the team’s shoulders or at their side.  

• All parts of the worm must be inside the designated section at all times in order for athletes to begin working.

• The worm must be returned to the floor in the new section prior to athletes beginning their next round of clean and jerks or deadlifts.

RX

For time (16:00 Cap)

Round 1

MF-A

16 Synchronized DB Snatch (50/35)

10 Box Jumps Overs (24”) while partner hangs

7 Synchronized Bar Muscle-Up

10 Box Jumps Overs (24”) while partner hangs

16 Synchronized DB Snatch (50/35)

(then MF-B will do the same sequence)

Round 2

MF-A

12 Synchronized DB Snatch (50/35)

10 Box Jumps Overs (24”) while partner hangs

7 Synchronized Bar Muscle-Up

10 Box Jumps Overs (24”) while partner hangs

12 Synchronized DB Snatch (50/35)

(then MF-B will do the same sequence)

Round 3 

MF-A

8 Synchronized DB Snatch (50/35)

10 Box Jumps Overs (24”) while partner hangs

7 Synchronized Bar Muscle-Up

10 Box Jumps Overs (24”) while partner hangs

8 Synchronized DB Snatch (50/35)

(then MF-B will do the same sequence)

*one athlete hangs while one athlete performs the box jump overs

*only one athlete is required to perform box jump overs

Scaled

For time (16:00 Cap)

Round 1

MF-A

16 Synchronized DB Snatch (50/35)

10 Box Jumps Overs (20”) while partner hangs

7 Synchronized Toes to Bar

10 Box Jumps Overs (20”) while partner hangs

16 Synchronized DB Snatch (50/35)

(then MF-B will do the same sequence)

Round 2

MF-A

12 Synchronized DB Snatch (50/35)

10 Box Jumps Overs (20”) while partner hangs

7 Synchronized Toes to Bar

10 Box Jumps Overs (20”) while partner hangs

12 Synchronized DB Snatch (50/35)

(then MF-B will do the same sequence)

Round 3  

MF-A

8 Synchronized DB Snatch (50/35)

10 Box Jumps Overs (20”) while partner hangs

7 Synchronized Toes to Bar

10 Box Jumps Overs (20”) while partner hangs

8 Synchronized DB Snatch (50/35)

(then MF-B will do the same sequence)

*one athlete hangs while one athlete performs the box jump overs

*only one athlete is required to perform box jump overs 

Score: 

Score will be time all reps are completed or reps completed at the time cap.  

Workout Flow:

At the count of 3,2,1, go, MF pair A will enter the floor and start their synchro DB snatches. Once completed one partner will move to the box jump overs and the other will dead hang from the bar.  Once that partner starts their dead hang, the other partner can complete 10 Box jump overs.  Once 10 Box jump overs have been completed the other partner can drop from the bar.  Box jump reps will not count unless the other partner is hanging.  

The pair will then perform their designated synchro BMU/TTB.

Once completed either partner will remain at the bar for the next dead hang and the other partner will proceed to the box to complete their box jump overs (while their partner hangs).  The pair will then return to the dumbbells to complete the synchro DB snatches.  They will then return to the start area to tag in pair B.  

MF pair B will complete the same work as pair A in the same fashion, followed by advancing the DBs at the end and then tagging in Pair A to start the second round.  This will continue until all 3 rounds are completed by both pairs.  After the final reps are completed all 4 team members will cross the finish line (no tag needed).  The workout is completed when all 4 team members cross the finish line.

Movement Standards:

Synchronized Alternating DB snatch: 

• *MF pair B is REQUIRED to advance the dumbbells to the next working section prior to tagging in MF pair A for the next round.

• The athletes must complete the synchro alternating DB snatch by both being in the finish position with the DB locked overhead before proceeding to the next rep.  

• Athletes do not need to get to the finish position at the same time, but both must be there before proceeding.

• The movement must be completed with the athletes facing their partner.  

• The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. 

• At the bottom of the movement, one OR both heads of the dumbbell must touch the ground. 

• The dumbbell must be lifted overhead in one motion. 

• The movement ends with the dumbbell overhead with the working arm, hips and legs fully locked out.

• Athletes must alternate arms after each repetition.

• The athlete can switch hands at any point after the rep is complete. 

• The non-lifting hand and arm may not be in contact with the body or DB during the repetition.

• At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the body.  

• The athletes can not drop the weights from any point.  Dropping the weights will be considered a no rep. 

• If a no rep occurs, athletes DO NOT need to repeat the rep on the same arm in which the no rep was called.

• *MF pair 2 is REQUIRED to advance the dumbbells to the next working section prior to tagging in MF pair 1 for the next round.

Dead Hang:

• The athlete must hang from the bar with extended elbows.  

• No other part of the athlete can touch the rig, floor or stepping platform.

Box Jump overs: 

• Box jumps may be completed by one partner or partners may switch each round as desired.

• Box jump reps will only be counted while the partner is hanging from the bar.  If the Dead Hang standards are not being met or the team member drops from the bar, any box jumps occurred during this time will be considered no reps.

• Athletes can not step up onto the box.

•  Athletes can jump off, jump over or step down from the box. 

• If any part of the athlete's body touches the box other than their feet, it is a no rep. *If athletes receive a no rep, they can continue the next rep from whatever side of the box they are on.

Synchro Bar Muscle Ups- (Elite and Rx only):

• Movement must be completed on the designated pull up bars, which will be shared by the working pair.  Mats will be available for each lane to be used as needed.

• The synchro portion of the movement is in the lockout position above the bar.  Pairs do not need to reach this position at the same time, but athletes reaching this position early must wait for their partner to reach this position before moving on to the next rep.

• Each rep must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. 

• Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. 

• No portion of the foot may rise above the height of the bar during the kip.

• The rep is credited when the arms are fully locked out in the support position above the bar, with the shoulders over or in front of the bar. 

• Only the hands, and no other part of the arm, may touch the pull-up bar during the rep.

• Removing the hands and resting in the support position is not allowed.

Synchro Toes to bar (Scaled Only):

• Movement must be completed on the designated pull up bars, which will be shared by the working pair.  Mats will be available for each lane to be used as needed.

• The rep starts when the athletes are hanging from the bar with full extension and the feet are behind the bar.

• The synchro portion of the movement is at the point where the toes hit the bar.  

• The pairs must have all 4 feet hit the bar at the same time to complete the rep.

• Both feet must pass behind the bar (midline) prior to the start of the next rep.  

• Feet must hit the bar inside the athlete’s hands.

• Any grip is allowed.  

• One mat per lane will be available to assist with reaching the bar if needed..

• Athletes must work on their assigned pull up bar.

• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie. tape, wax, etc.)