Sacred Pine Invitational 2026

Immunity Challenge & The Tribe Has Spoken 

6 x 2:00 AMRAPs | 12 Minutes

Partner A – Row for Calories

Partner B:

30 Double Unders

D-Ball Step Overs 20" – Round 1: 6 | Round 2: 4 | Round 3: 2 – 150/100

D-Ball Squats on Shoulder for remaining time – 150/100

Alternate AMRAPs every 2 minutes

Intermediate

Partner A – Row for Calories

Partner B:

30 Double Unders 

D-Ball Step Overs 20" – Round 1: 6 | Round 2: 4 | Round 3: 2 – 100/80

D-Ball Squats on Shoulder for remaining time – 100/80

Alternate AMRAPs every 2 minutes

Scaled

Partner A – Row for Calories

Partner B:

60 Single Unders

D-Ball Step Overs 20" – Round 1: 6 | Round 2: 4 | Round 3: 2 – 80/50

D-Ball Squats on Shoulder for remaining time – 80/50

Alternate AMRAPs every 2 minutes

2 Scores

Score 1 = Total combined calories rowed by both partners

Score 2 = Total combined D-Ball Squats on Shoulder by both partners

Tiebreak = Score 1 (Total Calories)

Flow:

Partners will alternate AMRAPs for the duration of the workout, with each partner completing 3 AMRAPs on the rower and 3 D-Ball AMRAPs. Each partner's D-Ball AMRAP follows a descending step over scheme: 6 step overs in their first D-Ball AMRAP, 4 in their second, and 2 in their third — “rewarding” partners with more time to accumulate squats as the workout progresses.

At the call of 3. 2. 1. Go! Both athletes will start standing at the start line. Partner A will advance to the rower and begin accumulating calories. Simultaneously, Partner B will advance to their jump rope and complete the prescribed Double or Single Unders. Once complete, Partner B will move to their D-Ball and complete 6 Step Overs (see standards for holding positions). Upon completing the step overs, Partner B will accumulate as many D-Ball Squats on the Shoulder as possible for the remainder of the 2-minute window.

At the 2-minute mark, partners will switch without rest. Partners may choose to switch prior to the completion of the 2 minute AMRAP but may not begin working until the start of the next AMRAP 

Rower calories will NOT be reset between partners — the cumulative total will carry throughout the entire workout. 

In the event of a tie on “The Tribe has Spoken” (Total D-Ball Squats), “Immunity Challenge” (Total Calories) will serve as the tiebreak.

Movement Standards:

Row: The athlete will begin at the start finish line for the 1st row.  Athletes may NOT begin rowing until the start of each AMRAP! The rower monitor will NOT be reset between partners — calories will accumulate for the full duration of the workout. 

Double Unders: The rope must pass completely under the athlete's feet twice per jump. Both feet must leave the ground together. Any rep where the rope passes only once does not count.

Single Unders: The rope must pass completely under the athlete's feet once per jump. Both feet must leave the ground together.

D-Ball Step Over: The athlete will begin standing beside their D-Ball at the base of the box. The athlete will pick up the D-Ball and step up onto the box — the athlete may step up facing forward or laterally. Full hip extension at the top of the box is NOT required. The athlete will then step down the opposite side of the box — the athlete may step down laterally or backward (not stepping down in this manner will result in a NO REP). The D-Ball may be carried in any position as long as control is maintained throughout.  The D-Ball may NOT REST on the athlete's thighs or legs at any point during the movement. The D-Balls and Athlete’s hands may NOT touch the top of the box.  Both feet must come in contact with the top of the box.  The rep is credited when both feet are on the ground on the far side of the box with the D-Ball under control. The athlete will alternate which side of the box they begin from with each rep. Dropping the D-Ball before clearing the box will result in a no-rep and the athlete must re-attempt that rep.

D-Ball Squat on Shoulder: The D-Ball must be placed on the athlete's shoulder or resting across the back of the neck/upper traps for the duration of the squat. The athlete may switch the ball from shoulder to shoulder between reps.  The rep begins from a standing position with hips and knees fully extended. The hip crease must clearly pass below the top of the knees at the bottom. The rep is credited when the athlete returns to a fully standing position with hips and knees fully extended and the D-Ball remaining in the prescribed carrying position. The athlete's free hand may not be used to push off the legs to assist in squatting or standing.

Outwit & Outplay

13 Minute Time Cap | 2 Scores

Rx

Outwit

3 Rounds For Time (6:00 Cap):

15 Toes to Bar

12 Synchro DB Hang Snatch 70/50

9 Synchro Line Facing Burpees

— Athletes may not begin Part 2 until the clock reaches 7:00 —

Outplay

For Time (Begins at 7:00):

27 Synchro Line Facing Burpees

36 Synchro DB Hang Snatch 70/50

15 Bar Muscle Ups

Intermediate

Outwit

3 Rounds For Time (6:00 Cap):

15 Toes to Bar

12 Synchro DB Hang Snatch 50/35

9 Synchro Line Facing Burpees

— Athletes may not begin Part 2 until the clock reaches 7:00 —

Outplay

For Time (Begins at 7:00):

27 Synchro Line Facing Burpees

36 Synchro DB Hang Snatch 50/35

15 Pull-ups

5 Bar Muscle Ups (Male) / 3 Bar Muscle Ups (Female)

Scaled

Outwit

3 Rounds For Time (6:00 Cap):

15 Leg Raises

12 Synchro DB Hang Snatch 35/20

9 Synchro Line Facing Burpees

— Athletes may not begin Part 2 until the clock reaches 7:00 —

Outplay

For Time (Begins at 7:00):

27 Synchro Line Facing Burpees

36 Synchro DB Hang Snatch 35/20

15 Ring Rows

5 Pull-ups

Score 1 = Time to complete Part 1 OR Time Cap + reps completed

Score 2 = Time to complete Part 2 OR Time Cap + reps completed

Tiebreak on Score 2 = Score 1 (Part 1 time)

Flow:

The 13-minute clock begins at 3. 2. 1. Go and runs continuously through both parts. Athletes may not begin Part 2 until the clock reaches 7:00 regardless of when Part 1 is completed. Athletes who finish Part 1 before 6:00 must rest and wait. Athletes who have not completed Part 1 by 6:00 will have their Score 1 recorded as the time cap plus total reps completed

At the call of 3. 2. 1. Go! One of the athletes will advance to the rig and begin their Toes to Bar (Leg Raises for Scaled).  Only one athlete may work at a time on this movement with the other athlete in the designated holding area. There is no requirement on who performs the reps. Athletes may split reps in any way they choose and may alternate freely as long as 1 athlete remains in the holding area. Once all 15 reps are complete, athletes will advance to their dumbbells and complete 12 Synchro DB Hang Snatches facing each other. Both athletes lift simultaneously and must reach the top of the rep at the same time for the rep to count. Athletes alternate arms each rep together. Once the snatches are complete, athletes will perform 9 Synchro Line Facing Burpees facing each other. This sequence repeats for 3 rounds total.

Score 1 is recorded when the final burpee of Round 3 is completed. Athletes must then rest until the clock reaches 7:00. Athletes may not begin Part 2 before this time.

At 7:00, athletes will begin Part 2 with 27 Synchro Line Facing Burpees, followed by 36 Synchro DB Hang Snatches, followed by their gymnastics movements in the order prescribed for their division. For gymnastics, athletes may split reps between them in any way they choose. For Intermediate, athletes must complete all 15 Pull-ups before beginning Bar Muscle Ups. For Scaled, athletes must complete all 15 Ring Rows before beginning Pull-ups.

Score 2 is recorded when the final gymnastics rep is completed. If athletes do not complete Part 2 before the 13-minute cap, Score 2 is the cap plus total reps completed in Part 2. In the event of a tie on Score 2, Score 1 (Part 1 time) will serve as the tiebreak.

Movement Standards:

Toes to Bar: The Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet may touch the ground or any object. Only one athlete will work at a time and there is no requirement on who performs this movement.

Leg Raises (Scaled): The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet may touch the ground or any object. The athlete may raise their toes above the hip crease with straight or bent legs as long as they meet the standard. Only one athlete will work at a time and there is no requirement on who performs this movement.

Synchro DB Hang Snatch: Each athlete will use their own dumbbell. The movement begins with the dumbbell in the hang position and the athletes are facing each other. Athletes will alternate arms each rep. Both athletes must reach the top of the rep — dumbbell locked out overhead with the arm fully extended and hips and knees fully extended — at the same time for the rep to count. The synchronization point is the top of the rep. The non-working hand may not be used to assist the lift nor touch the body. Any rep where the athletes are not synchronized at the top will not be counted.

Synchro Line Facing Burpees: A line of tape will be placed on the floor between the athletes. Both athletes will begin standing, facing each other. Athletes may jump or step down to the ground. At the bottom of the burpee, both athletes' chests and thighs must make contact with the ground at the same time for the rep to count. Athletes may jump or step up. Both athletes must then cross the line with both feet in the air at the same time — a traditional two-foot jump is not required as long as both feet are off the ground simultaneously. The rep is credited when both athletes have cleared the line and are standing on the other side. Athletes will face the line again for the next rep. Any rep where the athletes are not synchronized at the chest-to-ground position or at the line crossing will not be counted.

Bar Muscle Up: The athlete 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 lowest part of the bar during the kip. The rep is credited when the athlete's arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.

Pull-up: The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up (strict, kipping, or butterfly) or grip is permitted as long as the requirements are met. The rep is credited when the athlete's chin breaks the horizontal plane of the bar.

Ring Row: Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor. A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The athlete will bend their knees and lean back without their feet moving. The athlete is in a proper position when the toes are up, heels are the only part of the foot touching the ground OR the feet are flat with heels not touching the line, AND the body in a straight line from ankle to neck with arms fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the hands break the plane of the chest. To start the next rep, the athlete must be in a straight line from ankle to neck with arms fully extended.

Shot in the Dark

4:00 AMRAP

2 Synchro Medball Sit-ups 20/14

2 Synchro Medball Sit-ups to target 20/14

6 Ski Calories (both athletes)

Increase both sit-up reps by 2 each round, Ski Calories stay the same

Intermediate

4:00 AMRAP

2 Synchro Medball Sit-ups 20/14

2 Synchro Medball Sit-ups to target 20/14

6 Ski Calories (both athletes)

Increase both sit-up reps by 2 each round, Ski Calories stay the same

Novice

4:00 AMRAP

2 Synchro Medball Sit-ups 14/10

2 Synchro Medball Sit-ups to target 14/10

6 Ski Calories (both athletes)

Increase both sit-up reps by 2 each round, Ski Calories stay the same

Flow:

Partners will start sitting on the ground with their feet touching the wall and their WB in their lap.  

At the call of 3. 2. 1. Go! Both athletes will perform 2 synchro WB sit-ups.  Once completed they will perform 2 synchro WB sit-up WB throws.  The synchro for every sit-up is the WB touching the ground behind their head at the same time.  Once completed with the sit-ups, the athletes will each perform 6 calories on the ski erg at the same time.   After round one is completed, the athletes will increase the sit-ups by 2 each round.   4,6,8,10 etc….   The ski erg calories will remain the same each round with 6 calories.  

Movement Standards:

Ski Erg: The monitor must be reset before each set of calories on the Ski Erg. The athlete can not leave the Ski Erg platform until both athletes finish 6 calories. Any damper setting will be allowed. The judge will not assist with starting the Ski Erg. 

Wall Ball Sit-Up: The athletes will begin seated on the floor with their legs straight and feet touching the wall and the WB resting in their laps. At the judge's signal, both athletes will lower themselves to the floor with the WB  simultaneously touching the floor behind their head. The athletes must maintain control of the Wall Ball throughout the movement. The athletes will then perform a sit-up and return to the seated position. The repetition is credited when both athletes touch the WB to their feet while in the seated position. The WB must clearly make contact with the athlete's feet to complete the repetition. Failure of the WB to touch the floor behind the head simultaneously will result in a NO REP.

Wall Ball Sit-Up to Target: The athletes will begin seated on the floor with their legs straight and feet touching the wall and the WB resting in their laps. At the judge's signal, both athletes will lower themselves to the floor with the WB simultaneously touching the floor behind their head. The athletes must maintain control of the Wall Ball throughout the movement. The athletes will then perform a sit-up and return to the seated position. Once seated, the athletes will throw the WB toward the wall in front of them. The repetition is credited when the WB clearly makes contact with the wall above the designated target line 3’ from the floor.  The athlete may catch the rebound or retrieve the WB from the floor before beginning the next repetition. Failure of the WB to touch the floor behind the head simultaneously or failure of the WB to make contact with the wall above the 3’ line will result in a NO REP.

The Merge

6 x 1:00 Attempts (Each Athlete will have 3 Attempts)

1 Round Bear Complex — For Max Weight

Bear Complex:

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

Score: Total combined weight of both Athletes' best successful lifts

Tiebreak: There is no tiebreak for this workout.

Workout Flow:

Each Athlete will have 3 x 1-minute attempts to complete their complex. Athletes do not need to strictly alternate attempts, but each Athlete must complete exactly 3 attempts total. The first lifting athlete may preload their barbell before the workout begins. The Athlete must declare their weight to their judge and have collars on their barbell before each attempt begins. Only the lifting Athlete and their judge are permitted on the floor during an attempt — the non-lifting Athlete must remain in their designated area at all times while their partner is lifting and may not load or adjust any barbell while a lift is in progress.

Athletes may attempt their lifts in any order agreed upon between partners and their judge, provided each Athlete receives their 3 attempts within the workout window. If an Athlete begins a lift before their minute expires and carries into the next time slot, the other Athlete MUST wait for them to complete their lift and for their judge to be in position before beginning their own attempt. Between attempts, Athletes may help each other load their partner's barbell only when no lift is in progress and both Athletes are in their designated areas. Athletes may go up or down in weight between attempts.

The score for this workout will be the total combined weight of each Athlete's best successful lift.

Movement Standards:

Complex: The Athlete must complete all five movements of the Bear Complex in sequence without letting go of the barbell or allowing the barbell to rest on the ground at any point. Each movement of the complex must be completed to its full standard before the Athlete may begin the next movement in the sequence. The Athlete must declare their weight to their judge and have collars on the barbell before each attempt begins. The non-lifting Athlete must remain in their designated area while their partner is lifting. If an Athlete fails a portion of the complex, they may re-attempt that portion of the sequence as long as they have not dropped the barbell or allowed it to rest on the ground. A failed rep is not credited and the Athlete must complete the full complex successfully to have a weight recorded.

Power Clean: Each attempt begins with the barbell on the floor with collars placed outside the plates. The barbell must travel from the ground to the front rack position in one motion. The barbell must be received with the hip crease clearly above the top of the knees — a squat clean is not permitted. If the athlete's hip crease drops below the top of the knees during the catch, the rep will not be credited and the athlete must re-attempt. The rep is credited when the Athlete is standing with hips and knees fully extended and the barbell clearly in the front rack position with elbows in front of the bar. The Athlete must reach this standard before beginning the Front Squat.

Front Squat: With the barbell in the front rack position, the hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the Athlete returns to a fully standing position with hips and knees extended and the barbell remaining in the front rack position. The Athlete must reach this standard before beginning the Shoulder to Overhead.

Shoulder to Overhead (Front): With the barbell in the front rack position, the Athlete will press the barbell to a fully locked out overhead position. The rep is credited when the Athlete's hips, knees, and arms are fully extended with the barbell directly over or slightly behind the middle of the body. Any pressing style is permitted (strict press, push press, push jerk, or split jerk) as long as the finishing position standards are met. The Athlete must reach this standard before beginning the Back Squat.

Back Squat: The Athlete will lower the barbell from the overhead position to the back rack position across the upper traps. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the Athlete returns to a fully standing position with hips and knees extended and the barbell remaining in the back rack position. The Athlete must reach this standard before beginning the final Shoulder to Overhead.

Shoulder to Overhead (Back): With the barbell in the back rack position, the Athlete will press the barbell to a fully locked out overhead position. The rep is credited when the Athlete's hips, knees, and arms are fully extended with the barbell directly over or slightly behind the middle of the body. Any pressing style is permitted as long as the finishing position standards are met. This rep completes the complex. The Athlete may then safely lower or drop the barbell.

Immunity Challenge & The Tribe Has Spoken 

6 x 2:00 AMRAPs | 12 Minutes

Partner A – Row for Calories

Partner B:

30 Double Unders

D-Ball Step Overs 20" – Round 1: 6 | Round 2: 4 | Round 3: 2 – 150/100

D-Ball Squats on Shoulder for remaining time – 150/100

Alternate AMRAPs every 2 minutes

Intermediate

Partner A – Row for Calories

Partner B:

30 Double Unders 

D-Ball Step Overs 20" – Round 1: 6 | Round 2: 4 | Round 3: 2 – 100/80

D-Ball Squats on Shoulder for remaining time – 100/80

Alternate AMRAPs every 2 minutes

Scaled

Partner A – Row for Calories

Partner B:

60 Single Unders

D-Ball Step Overs 20" – Round 1: 6 | Round 2: 4 | Round 3: 2 – 80/50

D-Ball Squats on Shoulder for remaining time – 80/50

Alternate AMRAPs every 2 minutes

2 Scores

Score 1 = Total combined calories rowed by both partners

Score 2 = Total combined D-Ball Squats on Shoulder by both partners

Tiebreak = Score 1 (Total Calories)

Flow:

Partners will alternate AMRAPs for the duration of the workout, with each partner completing 3 AMRAPs on the rower and 3 D-Ball AMRAPs. Each partner's D-Ball AMRAP follows a descending step over scheme: 6 step overs in their first D-Ball AMRAP, 4 in their second, and 2 in their third — “rewarding” partners with more time to accumulate squats as the workout progresses.

At the call of 3. 2. 1. Go! Both athletes will start standing at the start line. Partner A will advance to the rower and begin accumulating calories. Simultaneously, Partner B will advance to their jump rope and complete the prescribed Double or Single Unders. Once complete, Partner B will move to their D-Ball and complete 6 Step Overs (see standards for holding positions). Upon completing the step overs, Partner B will accumulate as many D-Ball Squats on the Shoulder as possible for the remainder of the 2-minute window.

At the 2-minute mark, partners will switch without rest. Partners may choose to switch prior to the completion of the 2 minute AMRAP but may not begin working until the start of the next AMRAP 

Rower calories will NOT be reset between partners — the cumulative total will carry throughout the entire workout. 

In the event of a tie on “The Tribe has Spoken” (Total D-Ball Squats), “Immunity Challenge” (Total Calories) will serve as the tiebreak.

Movement Standards:

Row: The athlete will begin at the start finish line for the 1st row.  Athletes may NOT begin rowing until the start of each AMRAP! The rower monitor will NOT be reset between partners — calories will accumulate for the full duration of the workout. 

Double Unders: The rope must pass completely under the athlete's feet twice per jump. Both feet must leave the ground together. Any rep where the rope passes only once does not count.

Single Unders: The rope must pass completely under the athlete's feet once per jump. Both feet must leave the ground together.

D-Ball Step Over: The athlete will begin standing beside their D-Ball at the base of the box. The athlete will pick up the D-Ball and step up onto the box — the athlete may step up facing forward or laterally. Full hip extension at the top of the box is NOT required. The athlete will then step down the opposite side of the box — the athlete may step down laterally or backward (not stepping down in this manner will result in a NO REP). The D-Ball may be carried in any position as long as control is maintained throughout.  The D-Ball may NOT REST on the athlete's thighs or legs at any point during the movement. The D-Balls and Athlete’s hands may NOT touch the top of the box.  Both feet must come in contact with the top of the box.  The rep is credited when both feet are on the ground on the far side of the box with the D-Ball under control. The athlete will alternate which side of the box they begin from with each rep. Dropping the D-Ball before clearing the box will result in a no-rep and the athlete must re-attempt that rep.

D-Ball Squat on Shoulder: The D-Ball must be placed on the athlete's shoulder or resting across the back of the neck/upper traps for the duration of the squat. The athlete may switch the ball from shoulder to shoulder between reps.  The rep begins from a standing position with hips and knees fully extended. The hip crease must clearly pass below the top of the knees at the bottom. The rep is credited when the athlete returns to a fully standing position with hips and knees fully extended and the D-Ball remaining in the prescribed carrying position. The athlete's free hand may not be used to push off the legs to assist in squatting or standing.