Vitosha Classic 2024

Event 3 

Part A + Part B

“Elite division”

Part A

Inside 10 minutes complete:

50 Synchronized D-ball Cleans (2 athletes work, 1 rests)

Then in the remaining time complete as many repetitions as possible of:

Wall ball shots to target*

*For an athlete to work on wall ball shots, the other 2 athletes MUST be holding a D-ball each.

Rest 1 minute

Part B

In 6 minutes to build to:

A max complex of: 1 Squat clean + 1 Hang Squat Clean + 1 Jerk 

♂ 50kg D-ball, 20lb Med ball

♀ 30kg D-ball, 14lb Med ball

 “Intermediate division”

Part A

Inside 10 minutes complete:

50 Synchronized D-ball Cleans (2 athletes work, 1 rests)

Then in the remaining time complete as many repetitions as possible of:

Wall ball shots to target*

*For an athlete to work on wall ball shots, the other 2 athletes MUST be holding a D-ball each.

Rest 1 minute

Part B

6 minutes to build to:

A max complex of: 1 Squat clean + 1 Hang Squat Clean

♂ 50kg D-ball, 20lb Med ball

♀ 30kg D-ball, 14lb Med ball

“Scaled division”

Part A

Inside 10 minutes complete:

40 Synchronized D-ball Cleans (2 athletes work, 1 rests)

Then in the remaining time complete as many repetitions as possible of:

Wall ball shots to target*

*For an athlete to work on wall ball shots, the other 2 athletes MUST be holding a D-ball each.

Rest 1 minute

Part B

“Scaled division”

6 minutes to build to:

1 rep max Clean

♂ 50kg D-ball, 14lb Med ball

♀ 25kg D-ball, 20lb Med ball

Event Description:

The event starts with all 3 athletes touching the wall.

At “3, 2, 1, Go” the team starts performing Synchronized D-ball Cleans, with 2 athletes working and 1 athlete resting. Athletes can alternate as needed. Reps 1-20 (Scaled division 1-15) are performed in the first square of the team’s lane (the closest to the wall), reps 21-40 (Scaled division 16-30) in the middle square and reps 41-50 (Scaled division 31-40) in the third square (closest to the rig).

When the prescribed Synchronized D-ball Cleans are completed, the team can continue with the Wall Balls Shots to target until the 10-minute mark.

Only one athlete can work at a time. Wall ball Shots can be performed only while the other 2 athletes hold a D-Ball each. Repetitions done while D-Balls are on the ground or in the process of being picked up will not count. 

Part A of the workout ends at 10:00. Teams have a 1-minute rest.

Part B from 11:00 – 17:00 Athletes will have 6 minutes to lift the heaviest possible load for 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk (Elite Division) / 1 Squat Clean + 1 Hang Squat Clean (Intermediate Division) / 1 Clean (Scaled Division).

Event 4 starts with an empty barbell.

Teammates can assist each other with changing the weights.

Only one athlete works at a time for the attempt to count.

Athletes can perform unlimited attempts until the 17:00 time cap.

Athletes may lower or increase the weight on the bar as they wish.

Collars on the bar are mandatory for the attempt to count. Weights cannot be added on top of the collar.

Any successful attempt where the bar leaves the ground before the 17:00 time cap will count.

Score 1 = D-ball cleans + total Wall Balls to target completed. (reps)

Score 2 = Combined total kilograms of the heaviest attempt of each of the 3 athletes. (kg)

Movement Standards:

Synchro D-ball Clean (2 athletes) - The D-ball starts on the ground and must be lifted to the shoulder. 

For the rep to count both athletes must have knees and hip extended, d-ball on shoulder and one arm off the ball and extended to the side at the same time.

Wall Ball Shots to target - The medicine ball must be in the support position in front of the body at the start of each rep.

The hip crease must clearly pass below the top of the knees in the bottom position.

Squat cleaning is allowed as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target or above it.

If the ball hits low it is a “no rep.”

D-ball Hold – The d-ball must be lifted from the ground to start the hold. 

Any holding position is allowed as long the d-ball does not rest on the athlete's legs. 

Clean (Scaled division) - The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.

A muscle clean, power clean, squat clean or split clean are all permitted, but a deadlift followed by a hang clean is not allowed.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Squat Clean + Hang Squat Clean (Intermediate division) - The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.

The athlete must receive the bar in a full squat with hips below the knees.

A power clean followed by a front squat is not allowed.

The athlete’s hips and knees need to be fully extended with the bar resting on the shoulders with the elbows in front of the bar before initiating the Hang squat clean.

For the Hang squat clean the bar may not be lowered past the knee and the athlete must receive the bar in a full squat with hips below the knees 

The rep is valid when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Squat Clean + Hang Squat Clean + Jerk (Elite division) - The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.

The athlete must pass through a full squat with hips below the knees. 

A power clean followed by a front squat is not allowed.

The athlete’s hips and knees need to be fully extended with the bar resting on the shoulders with the elbows in front of the bar before initiating the Hang squat clean.

For the Hang squat clean the bar may not be lowered past the knee and the athlete must pass through a full squat with hips below the knees. 

A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Event 3 

Part A + Part B

“Elite division”

Part A

Inside 10 minutes complete:

50 Synchronized D-ball Cleans (2 athletes work, 1 rests)

Then in the remaining time complete as many repetitions as possible of:

Wall ball shots to target*

*For an athlete to work on wall ball shots, the other 2 athletes MUST be holding a D-ball each.

Rest 1 minute

Part B

In 6 minutes to build to:

A max complex of: 1 Squat clean + 1 Hang Squat Clean + 1 Jerk 

♂ 50kg D-ball, 20lb Med ball

♀ 30kg D-ball, 14lb Med ball

 “Intermediate division”

Part A

Inside 10 minutes complete:

50 Synchronized D-ball Cleans (2 athletes work, 1 rests)

Then in the remaining time complete as many repetitions as possible of:

Wall ball shots to target*

*For an athlete to work on wall ball shots, the other 2 athletes MUST be holding a D-ball each.

Rest 1 minute

Part B

6 minutes to build to:

A max complex of: 1 Squat clean + 1 Hang Squat Clean

♂ 50kg D-ball, 20lb Med ball

♀ 30kg D-ball, 14lb Med ball

“Scaled division”

Part A

Inside 10 minutes complete:

40 Synchronized D-ball Cleans (2 athletes work, 1 rests)

Then in the remaining time complete as many repetitions as possible of:

Wall ball shots to target*

*For an athlete to work on wall ball shots, the other 2 athletes MUST be holding a D-ball each.

Rest 1 minute

Part B

“Scaled division”

6 minutes to build to:

1 rep max Clean

♂ 50kg D-ball, 14lb Med ball

♀ 25kg D-ball, 20lb Med ball

Event Description:

The event starts with all 3 athletes touching the wall.

At “3, 2, 1, Go” the team starts performing Synchronized D-ball Cleans, with 2 athletes working and 1 athlete resting. Athletes can alternate as needed. Reps 1-20 (Scaled division 1-15) are performed in the first square of the team’s lane (the closest to the wall), reps 21-40 (Scaled division 16-30) in the middle square and reps 41-50 (Scaled division 31-40) in the third square (closest to the rig).

When the prescribed Synchronized D-ball Cleans are completed, the team can continue with the Wall Balls Shots to target until the 10-minute mark.

Only one athlete can work at a time. Wall ball Shots can be performed only while the other 2 athletes hold a D-Ball each. Repetitions done while D-Balls are on the ground or in the process of being picked up will not count. 

Part A of the workout ends at 10:00. Teams have a 1-minute rest.

Part B from 11:00 – 17:00 Athletes will have 6 minutes to lift the heaviest possible load for 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk (Elite Division) / 1 Squat Clean + 1 Hang Squat Clean (Intermediate Division) / 1 Clean (Scaled Division).

Event 4 starts with an empty barbell.

Teammates can assist each other with changing the weights.

Only one athlete works at a time for the attempt to count.

Athletes can perform unlimited attempts until the 17:00 time cap.

Athletes may lower or increase the weight on the bar as they wish.

Collars on the bar are mandatory for the attempt to count. Weights cannot be added on top of the collar.

Any successful attempt where the bar leaves the ground before the 17:00 time cap will count.

Score 1 = D-ball cleans + total Wall Balls to target completed. (reps)

Score 2 = Combined total kilograms of the heaviest attempt of each of the 3 athletes. (kg)

Movement Standards:

Synchro D-ball Clean (2 athletes) - The D-ball starts on the ground and must be lifted to the shoulder. 

For the rep to count both athletes must have knees and hip extended, d-ball on shoulder and one arm off the ball and extended to the side at the same time.

Wall Ball Shots to target - The medicine ball must be in the support position in front of the body at the start of each rep.

The hip crease must clearly pass below the top of the knees in the bottom position.

Squat cleaning is allowed as long as the ball starts on the ground.

The rep is credited when the center of the ball hits the target or above it.

If the ball hits low it is a “no rep.”

D-ball Hold – The d-ball must be lifted from the ground to start the hold. 

Any holding position is allowed as long the d-ball does not rest on the athlete's legs. 

Clean (Scaled division) - The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.

A muscle clean, power clean, squat clean or split clean are all permitted, but a deadlift followed by a hang clean is not allowed.

The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Squat Clean + Hang Squat Clean (Intermediate division) - The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.

The athlete must receive the bar in a full squat with hips below the knees.

A power clean followed by a front squat is not allowed.

The athlete’s hips and knees need to be fully extended with the bar resting on the shoulders with the elbows in front of the bar before initiating the Hang squat clean.

For the Hang squat clean the bar may not be lowered past the knee and the athlete must receive the bar in a full squat with hips below the knees 

The rep is valid when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Squat Clean + Hang Squat Clean + Jerk (Elite division) - The barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.

The athlete must pass through a full squat with hips below the knees. 

A power clean followed by a front squat is not allowed.

The athlete’s hips and knees need to be fully extended with the bar resting on the shoulders with the elbows in front of the bar before initiating the Hang squat clean.

For the Hang squat clean the bar may not be lowered past the knee and the athlete must pass through a full squat with hips below the knees. 

A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

FINAL EVENT

“Elite Division”

PART A

For time:

210 Double Unders (Split Evenly)

15 Synchronized Snatches 70/45kg

9 Rope Climbs* (Split Evenly)

Time cap: 8:00

*Men perform Legless Rope Climb

2:00m rest

PART B

For time:

60 cal Assault Bike

15 Synchronized Lateral Pogo Burpee Over the bar

9 Synchronized Clusters 70/45kg

Time cap: 6:00

 

“Intermediate Division”

PART A

For time:

210 Double Unders (Split Evenly)

15 Synchronized Snatches 60/35kg

9 Rope Climbs (Split Evenly)

Time cap: 8:00

2:00m rest

PART B

For time:

60 cal Assault Bike

15 Synchronized Lateral Pogo Burpee Over the bar

9 Synchronized Clusters 60/35kg

Time cap: 6:00

“Scaled Division”

PART A

For time:

210 Single Unders (Split Evenly)

15 Synchronized Snatches 40/25kg

9 Rope Climbs (Split Evenly)

Time cap: 8:00

2:00m rest

PART B

For time:

60 cal Assault Bike

15 Synchronized Lateral Pogo Burpee Over the bar

9 Synchronized Clusters 40/25kg

Time cap: 6:00

Movement Standards:

Double Unders - The rope passes under the feet twice for each jump.

The rope must spin forward for the rep to count.

Only successful jumps are counted, not attempts.

Single Unders - The rope passes under the feet once for each jump.

The rope must spin forward for the rep to count.

Only successful jumps are counted, not attempts.

Synchronized Snatch - The barbell begins on the ground and must be lifted overhead in one motion.

Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line.

For the rep to count all three athletes must lockout the barbell overhead, with the hips, knees, and elbows fully extended, and the bar directly over the center of the athlete's body.

If one athlete reaches the finish position ahead of the others, they may hold that position and wait for the other athletes.

Synchronized Squat Snatch - The barbell begins on the ground and must be lifted overhead in one motion.

Athletes must receive the bar in a full squat with hips below the knees.

Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth.

A power snatch followed by an overhead squat will not be allowed.

For the rep to count all three athletes must lockout the barbell overhead, with the hips, knees, and elbows fully extended, and the bar directly over the center of the athlete's body.

If one athlete reaches the finish position ahead of the others, they may hold that position and wait for the other athletes.

Rope climb - Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand clearly touches above or a the designated mark.

There is no requirement during the descent of the climb.

Legless Rope Climb - Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

The athlete CANNOT use legs to assist with the ascent.

The rep is credited when one hand clearly touches above or a the designated mark.

Only after the athlete has clearly made the touch at the top of the climb can they use their legs to descend the rope.

There is no requirement during the descent of the climb.

Assault Bike - Аthletes may not adjust the monitor.

The last athlete on the bike must remain on it until the required number of calories is registered on screen.

Ridding the bike standing from the seat is not allowed.

Synchronized Lateral Pogo Burpee Over the bar - 

All three athletes must begin the repetition with their body parallel to the barbell and chest in contact with the floor at the same time. 

A two-foot jump must take place to jump over the bar.

Once over the bar, another two-foot jump must take place to jump back over the bar to the starting position.

Synchronized Barbell Cluster – Barbell clusters begin each rep with the barbell on the ground.

The bar must reach front-rack position during the squat.

The bar moves from the bottom of a front squat to full lockout overhead in a continuous motion.

A full squat clean into the cluster is required when the barbell is taken from the floor.

The hip crease must clearly pass below the top of the knees in the bottom position.

For the rep to count all three athletes must lockout the barbell overhead, with the hips, knees, and elbows fully extended, and the bar directly over the center of the athlete's body.

Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

If one athlete reaches the finish position ahead of the others, they may hold that position and wait for the other athletes.

FINAL EVENT

“Elite Division”

PART A

For time:

210 Double Unders (Split Evenly)

15 Synchronized Snatches 70/45kg

9 Rope Climbs* (Split Evenly)

Time cap: 8:00

*Men perform Legless Rope Climb

2:00m rest

PART B

For time:

60 cal Assault Bike

15 Synchronized Lateral Pogo Burpee Over the bar

9 Synchronized Clusters 70/45kg

Time cap: 6:00

 

“Intermediate Division”

PART A

For time:

210 Double Unders (Split Evenly)

15 Synchronized Snatches 60/35kg

9 Rope Climbs (Split Evenly)

Time cap: 8:00

2:00m rest

PART B

For time:

60 cal Assault Bike

15 Synchronized Lateral Pogo Burpee Over the bar

9 Synchronized Clusters 60/35kg

Time cap: 6:00

“Scaled Division”

PART A

For time:

210 Single Unders (Split Evenly)

15 Synchronized Snatches 40/25kg

9 Rope Climbs (Split Evenly)

Time cap: 8:00

2:00m rest

PART B

For time:

60 cal Assault Bike

15 Synchronized Lateral Pogo Burpee Over the bar

9 Synchronized Clusters 40/25kg

Time cap: 6:00

Movement Standards:

Double Unders - The rope passes under the feet twice for each jump.

The rope must spin forward for the rep to count.

Only successful jumps are counted, not attempts.

Single Unders - The rope passes under the feet once for each jump.

The rope must spin forward for the rep to count.

Only successful jumps are counted, not attempts.

Synchronized Snatch - The barbell begins on the ground and must be lifted overhead in one motion.

Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line.

For the rep to count all three athletes must lockout the barbell overhead, with the hips, knees, and elbows fully extended, and the bar directly over the center of the athlete's body.

If one athlete reaches the finish position ahead of the others, they may hold that position and wait for the other athletes.

Synchronized Squat Snatch - The barbell begins on the ground and must be lifted overhead in one motion.

Athletes must receive the bar in a full squat with hips below the knees.

Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth.

A power snatch followed by an overhead squat will not be allowed.

For the rep to count all three athletes must lockout the barbell overhead, with the hips, knees, and elbows fully extended, and the bar directly over the center of the athlete's body.

If one athlete reaches the finish position ahead of the others, they may hold that position and wait for the other athletes.

Rope climb - Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

Any style of climbing is permitted.

The rep is credited when one hand clearly touches above or a the designated mark.

There is no requirement during the descent of the climb.

Legless Rope Climb - Each rep starts with both feet on the ground.

The athlete may jump into the rope climb.

The athlete CANNOT use legs to assist with the ascent.

The rep is credited when one hand clearly touches above or a the designated mark.

Only after the athlete has clearly made the touch at the top of the climb can they use their legs to descend the rope.

There is no requirement during the descent of the climb.

Assault Bike - Аthletes may not adjust the monitor.

The last athlete on the bike must remain on it until the required number of calories is registered on screen.

Ridding the bike standing from the seat is not allowed.

Synchronized Lateral Pogo Burpee Over the bar - 

All three athletes must begin the repetition with their body parallel to the barbell and chest in contact with the floor at the same time. 

A two-foot jump must take place to jump over the bar.

Once over the bar, another two-foot jump must take place to jump back over the bar to the starting position.

Synchronized Barbell Cluster – Barbell clusters begin each rep with the barbell on the ground.

The bar must reach front-rack position during the squat.

The bar moves from the bottom of a front squat to full lockout overhead in a continuous motion.

A full squat clean into the cluster is required when the barbell is taken from the floor.

The hip crease must clearly pass below the top of the knees in the bottom position.

For the rep to count all three athletes must lockout the barbell overhead, with the hips, knees, and elbows fully extended, and the bar directly over the center of the athlete's body.

Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

If one athlete reaches the finish position ahead of the others, they may hold that position and wait for the other athletes.

Event 2

"Elite division"

For time:

30 Bar Muscle-ups (Split As You Like)

15 Synchronized Box Jumps 76/61 cm

15 Synchronized Dumbbells Hang Power Snatch 2x22,5/15 kg

60 Strict Handstand Push-ups (Split As You Like)

15 Synchronized Box Jumps 76/61 cm

15 Synchronized Dumbbells Devil Press 2x22,5/15 kg

90 Toes-to-bar (Split As You Like)

15 Synchronized Box Jumps 76/61 cm

15 Synchronized Dumbbells Thrusters 2x22,5/15 kg

Time cap: 15:00

"Intermediate division"

For time:

60 Chest-to-bar Pull-ups (Split As You Like)

15 Synchronized Box Jumps 61/50 cm

15/15 Synchronized Dumbbell Hang Power Snatch (Left/Right) 22,5/15kg

60 Handstand Push-ups (Split As You Like)

15 Synchronized Box Jumps 61/50 cm

15 Synchronized Alternating Dumbbell Devil Press 22,5/15kg

90 Toes-to-bar (Split As You Like)

15 Synchronized Box Jumps 61/50 cm

15/15 Synchronized Dumbbell Thrusters Left/Right 22,5/15kg

Time cap: 15:00

"Scaled division"

40 Pull-ups (Split As You Like)

15 Synchronized Box Jumps 61/50 cm

10/10 Synchronized Dumbbell Hang Power Snatch Left/Right 17,5/10kg

40 Hand Release Push-ups 

15 Synchronized Box Jumps 61/50 cm

10 Synchronized Alternating Dumbbell Devil Press 17,5/10kg

40 Toes-to-bar (Split As You Like)

15 Synchronized Box Jumps 61/50 cm

10/10 Synchronized Dumbbell Thrusters Left/Right 17,5/10kg

Time cap: 15:00

 

Event Description:

The event starts with all 3 athletes touching the wall.

At “3, 2, 1, Go” 1 of the athletes moves to the rig and starts performing Bar muscle-ups/Chest-to-bar pull-ups/Pull-ups (depending on the division), while the other 2 athletes wait in the middle square of their lane. Only 1 athlete works at a time. The team is allowed unlimited switches between athletes to complete the prescribed work.

The athlete performing the gymnastics movements in the workout is allowed to work only when the other 2 athletes are in the middle square of the team’s lane. 

The team can start their Synchronized Box jumps only after the gymnastics part is completed.

Once the Synchronized Box Jumps are completed, the team can start performing the Synchronized Dumbbell Hang Power Snatches.

Once the Synchronized Dumbbell Hang Power Snatches are finished, 1 of the athletes continues with the Handstand Push-ups/Hand Release Push-ups, while the other 2 athletes wait in the middle square of the team’s lane. Athletes can alternate as needed. Only one can work at a time and work can begin as soon as the resting athletes are in the middle square.

After completing the Handstand Push-ups/Hand Release Push-ups the 3 athletes return to their boxes for another set of Synchronized Box Jumps. They then proceed to the Synchronized Dumbbell Devil Presses.

When the Synchronized Dumbbell Devil Presses are completed, the team can proceed to the Toes-to-bar movement. Only one athlete can work at a time and work can begin as soon as the resting athletes are in the middle square. Once the prescribed reps are completed, athletes move back to their respective boxes for a final set of Synchronized Box Jumps. 

Once the Synchronized Box Jumps are completed, the team can continue to the Synchronized Dumbbell Thrusters. As soon as the final rep is completed, the team has to move back to the wall and touch it. This will mark the end of the event.

Dropping dumbbells = 2 rep penalty.

Score = Total time to complete the event OR total reps completed at the time cap.

Movement Standards:

Synchronized Dumbbell Hang Power Snatch - This movement begins with the athletes deadlifting the dumbbell and stopping at this position with straight arm prior to snatching.

The dumbbell must be lifted overhead in one motion. The non-lifting hand and arm should not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body.

The repetition will count, once all three athletes have reached lockout at the same time.

If one athlete reaches the finish position ahead of the others, they may hold that position and wait for the other athletes.

Bar Muscle-Up - The athlete must begin by hanging from the bar with arms fully extended.

Kipping the muscle-up is acceptable, but pull-over, roll to support and glide kip are not permitted.

The heels may not rise above the height of the bar during the kip.

At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar.

Synchronized Box Jump - Only the feet may make contact with the box.

Using the hands to push into the legs during the jump up is not allowed.

A two-foot jump onto the box is required. 

The rep is completed when all three athletes at the same time are with feet on top of the box, hips and knees fully extended, head and shoulders over the hips. 

If one athlete reaches the finish position ahead of the others, they may hold that position and wait for the other athletes.

Athletes may jump down or step down, synchronization is required only at the top of the rep.

Handstand Push-up - The athlete must perform the handstand push-ups with both hands touching the tape line.

Any portion of the athlete’s hands may be touching the line.

The arms must be fully extended and in line with the body before the athlete may descend.

Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

At the bottom, the head must make contact with the Ab-mat for the Intermediate athletes OR the ground for the Elite.

The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.

For Elite athletes, the handstand push-up must be strict. Kipping is NOT allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.

Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended and shoulders in line with the body.

Synchronized Dumbbell Devil Press - Athlete’s chest must make contact with the ground at bottom of burpee between the dumbbells.

Dumbbells must move in one continuous motion overhead. Clean and jerk is not allowed.

Each rep is credited when all three athletes have both dumbbells overhead with elbows, hips, and knees locked out and over the center of the athlete's body.

If one athlete reaches the finish position ahead of the other, they may hold that position and wait for the other athletes.

Toes-to-bar - The athlete must go from a full hang to having the toes of both feet touch the pull-up bar at the same time, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Synchronized Dumbbell Thruster – Dumbbell thrusters begin with dumbbells on the ground.

The dumbbells must be in front-rack position during the squat.

Dumbbells move from the bottom of a front squat to full lockout overhead in one continuous motion.

A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.

The hip crease must clearly pass below the top of the knees in the bottom position.

The rep is credited when all three athletes at the same:

- have the dumbbells locked out overhead, with the hips, knees, and arms fully extended.

- have both dumbbells directly over or slightly behind the middle of the body.

Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

Chest-to-bar Pull-ups - The athlete must begin by hanging from the bar with arms fully extended.

At the top of the movement, the chest must clearly come into contact with the bar below the collarbone.

Overhand, underhand or mixed grip are all permitted.

Strict, kipping or butterfly pull-up styles are allowed, as long as all the requirements are met.

Pull-up - The athlete must begin by hanging from the bar with arms fully extended.

At the top of the movement, the chin must be clearly above the bar.

Overhand, underhand or mixed grip are all permitted.

Strict, kipping or butterfly pull-up styles are allowed, as long as all the requirements are met.

Hand release Push-up - The rep starts and ends with the elbows in a locked out position at the top with the feet no wider than shoulder width.

At the bottom, the chest must touch the floor, and the hands must be lifted off the ground and touch the athlete’s thighs.

Event 5

For time:

Male Athlete 1 must perform:

10 Burpee Shuttle Runs

21 Kettlebells Deadlifts + 15 Kettlebells Hang Power Cleans + 9 Kettlebells Shoulder-to-overhead

1 lap Front Rack Kettlebells Walking Lunges 

Then

Female Athlete must perform:

5 Burpee Shuttle Runs

21 Kettlebells Deadlifts + 15 Kettlebells Hang Power Cleans + 9 Kettlebells Shoulder-to-overhead

1 lap Front Rack Kettlebells Walking Lunges 

5 Burpee Shuttle Runs

Then

Male Athlete 2 must perform:

21 Kettlebells Deadlifts + 15 Kettlebells Hang Power Cleans + 9 Kettlebells Shoulder-to-overhead

1 lap Front Rack Kettlebells Walking Lunges 

10 Burpee Shuttle Runs

Time cap: 13:00

“Elite division” Kettlebell weight ♀ 2x 20kg; ♂ 2x 32kg

“Intermediate division” Kettlebell weight ♀ 2x 16kg; ♂ 2x 24kg

“Scaled division” Kettlebell weight ♀ 2x 8kg; ♂ 2x 16kg

Event Description:

For this event only 1 athlete works at a time and in the following sequence – Male Athlete 1 🡪 Female Athlete 🡪 Male Athlete 2.

The event begins with the team on the starting line. On 3, 2, 1, GO!

Male Athlete 1 performs 10 Burpee Shuttle Run.

Once burpee shuttle runs are completed, athlete can proceed with the 21 Kettlebell Deadlifts. These are performed in the first square of the team’s lane.

When Kettlebell Deadlifts are completed, the athlete can move to the second square of the team’s lane to perform 15 Kettlebell Hang Power Cleans.

Once the Kettlebell Hang Power Cleans are completed, the athlete can move to the last square to perform 9 Kettlebell Shoulder-to-overhead.

Then the athlete returns to the finish line performing Front Rack Kettlebell Walking Lunges.

Once Male Athlete 1 crosses the finish line, Female Athlete begins her 5 Burpee Shuttle Runs.

Once the Burpee Shuttle Runs are completed, the female athlete performs the 21-15-9 Kettlebell Complex in the same fashion as Male Athlete 1. Female Athlete returns back to the starting line while performing Front Rack Kettlebell Walking Lunges.

Once behind the starting line, Female Athlete will begin her final 5 Burpee Shuttle Runs.

Once Female Athlete crosses the finish line on the last Burpee Shuttle Run, Male Athlete 2 may start their 21-15-9 Kettlebell Complex. Male Athlete 2 returns back to the starting line while performing Front Rack Kettlebell Walking Lunges.

Male Athlete 2 proceeds to perform the final 10 Burpee Shuttle Runs.

The event is complete when Male Athlete 2 crosses the starting line on the Burpee Shuttle Runs. 

Dropping kettlebells = 2 rep penalty.

Score = Total time to complete the event.

If time capped, score = CAP + completed repetitions. 

Movement Standards:

Burpee Shuttle Run - Each rep starts with the feet clearly behind the start line.

At the turnaround at the rig the athlete needs to perform a burpee facing the line with chest and thighs touching the ground and both feet and hands clearly behind the line before the athlete may return.

Athletes may choose to step or jump into and out of this position.

At the turnaround at the wall, both feet and one hand must touch the ground over the line before the athlete may return.

Stepping on or touching the line will not count.

On the final shuttle run of each round, the athlete must simply pass the line. 

One repetition of the Burpee shuttle run = Run down + 1 Burpee + Run back.

Dual Kettlebell Deadlift - Feet must be set between kettlebells (sumo is not allowed).

Each repetition starts with both kettlebells on the ground. In between reps both kettlebells must touch the ground at the same time.

Hips, knees, and shoulders must be in a straight line at top of the rep.

Dual Kettlebell Hang Power Clean - Each repetition must start from the hang with arms straight.

Any repetition taken from the floor must achieve a deadlift lockout, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean.

The repetition is complete when the athlete has their hips and knees fully extended, and kettlebells in the front rack position - hands must be in front of shoulders.

Dual Kettlebell Shoulder-to-overhead - Each rep begins with both kettlebells held in the front rack position hands must be in front of shoulders (bottom of kettlebell must not rest on top of shoulder).

The rep is credited when the athlete has the two kettlebells fully locked out overhead with the elbows, hips, and knees extended. 

The feet must be in line under the body, and the kettlebells must be over the center of the athlete’s body when viewed from profile. 

A press, push press, push jerk, or split jerk are all permitted as long as the athletes reach the required finish position.

Dual Kettlebell Front Rack Walking Lunges - The athlete must start with feet clearly behind the line.

Each lunge begins with the kettlebells at the shoulders, feet together, and hips and legs extended.

Resting the kettlebells on the shoulders or the back is allowed.

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 feet between reps.

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.

Shuffle steps that advance the athlete forward between reps are not allowed.

The rep is credited when both heels are past the line (touching the line will not count), the feet are together and the hips and knees are fully extended.

The athlete must reach the finish position before lowering the kettlebells from the shoulders. If the athlete fails to meet any standard during a step, the athlete must return to the previous square.

The athlete must complete a full section of the field before lowering the kettlebells. If a rep is failed before, completing a full section the athlete must return behind the line marking the beginning of the failed section.

Event Description:

The event is on a running clock:

For time:

From 0:00 – 3:00 Athlete 1 runs 1 lap, while Athlete 2 & Athlete 3 wait.

From 3:00 – 12:00 Athlete 2 & Athlete 3 run 3 laps together holding a rope, while Athlete 1 rests.

From 12:00 – 15:00 Athlete 1 runs 1 lap, while athletes 2 & 3 rest.

1 lap = from “Start” to “Finish” line.

*There is a 15 seconds Penalty for False Start.

Score 1 = Total time for Athlete 1 to complete 2 individual laps.

Score 2 = Total time for Athlete 2 & Athlete 3 to complete 3 laps together.

Event Description:

The event is on a running clock:

For time:

From 0:00 – 3:00 Athlete 1 runs 1 lap, while Athlete 2 & Athlete 3 wait.

From 3:00 – 12:00 Athlete 2 & Athlete 3 run 3 laps together holding a rope, while Athlete 1 rests.

From 12:00 – 15:00 Athlete 1 runs 1 lap, while athletes 2 & 3 rest.

1 lap = from “Start” to “Finish” line.

*There is a 15 seconds Penalty for False Start.

Score 1 = Total time for Athlete 1 to complete 2 individual laps.

Score 2 = Total time for Athlete 2 & Athlete 3 to complete 3 laps together.

Event 4

“Elite division”

For Time*:

3000m Row

3000m Ski

600m Swim

Time cap: 17:00

*Split the work as you like

“Intermediate division”

For Time*:

2500m Row

2500m Ski

500m Swim

Time cap: 17:00

*Split the work as you like

“Scaled division”

For Time*:

2000m Row

2000m Ski

400m Swim

Time cap: 17:00

*Split the work as you like

Event Description:

Athletes must complete the row, ski and swim distances prescribed to their respective division.

The event starts with all 3 athletes behind the line.

 At “3, 2, 1, Go” athletes can start on one, two or on all three stations simultaneously. Athletes can work at the same time and can switch between stations as needed. 

There is no minimum work required from each athlete.

Only 1 Athlete can swim at a time.

Athlete must swim at least 50m for the distance to count as successfully completed and to change with another athlete. 

There are no such limitations on the row and ski. 

During the swim if unable to finish 50m of distance for any reason the athlete is allowed to get out of the pool from any end of their swim corridor, and another athlete can continue with the swim. 

The event is complete once the distances on all three stations are completed and all three athletes cross the finish line. 

Score = Time to complete the distances on all three stations.

If time capped, score = CAP + completed meters (1m row/ski = 1 point, each completed swim = 250 points).

Tie breaker = Time to complete the row.

Movement Standards:

Swim - Any style of swimming is allowed.

Row - The monitor on the rower will be set to the appropriate distance depending on the division at the beginning of the workout and will not be reset until the distance has been completed.

The athletes are not allowed to touch the monitor and should seek assistance from their judge in case of issues.

Ski-erg - The monitor on the ski will be set to the appropriate distance depending on the division at the beginning of the workout and will not be reset until the distance has been completed.

The athletes are not allowed to touch the monitor and should seek assistance from their judge in case of issues.