Athletes have 15:00 minutes to Establish
5RM Bench Press
5RM Thruster
5RM Hang Clean

*All Lifts will be performed from the floor

*Only one Athlete working at a time

Bench Press

Start: Barbell begins on the rack.
Execution: Touch the barbell on your chest and lift the barbell in one motion with arms fully extended.
Key Points: No intermediate resting position is allowed on the body.
Completion: Show control at the top with arms fully extended.

Thruster

Start: Barbell begins on the shoulders.
Execution: Perform a front squat followed by a push press.
Key Points: Hip crease must pass below the knees in the squat. Barbell must be pressed overhead with arms fully extended.
Completion: Achieve full hip and knee extension with the barbell over the mid-foot at the top.

Hang Clean

Start: Athlete must deadlift the barbell first, then perform a clean from anywhere above the knee
Execution: Clean the barbell to the shoulders, from hang position(above your knees).
Key Points: The hang clean can be a power, squat, or split style.
Completion: Show control with elbows in front the bar, hips, and knees fully extended

Deets

When the timer starts at the signal "3-2-1 Go," athletes may begin loading their barbell to their chosen starting weight for either the Bench Press, Thruster, or Hang Clean. Each team will select one athlete to attempt the 5-Rep Max (5RM) for each lift. Teams are allowed unlimited attempts and may adjust the weight as necessary, either increasing or decreasing, in pursuit of their maximum 5-rep load for each lift. All three lifts – the Bench Press, Thruster, and Hang Clean – must be completed within the allocated 10-minute time frame.

RX Division

15:00 minute AMRAP
60 Synchro KB/DB Farmers Carry Lunges
50 Pull-Ups
40 Synchro KB/DB Squats
30 Chest to Bar Pull-Ups
20 Synchro KB/DB Shoulder to Overhead
-
In the Remaining Time
Max Bar Muscle-Ups

KB Load: 16kg DB Load: 15kg

BAM Division

15:00 minute AMRAP
60 Synchro KB/DB Lunges
50 Hand Release Push Up
40 Synchro KB/DB Squats
30 Hand Release Push Up
20 Synchro KB/DB Hang Clean & Jerk
-
In the Remaining Time
Max Pull Ups

KB Load: 12kg DB Load: 10kg

RX Standards

Farmer Carry Lunges:
KBs held at the athletes sides. 2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the pull ups

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.can sub in and out as needed.
All reps must be completed before moving on to the squats

KB/DB Squats:
KBs/DBs must be held in the front rack position..
2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the chest to bar pull ups

Chest to Bar Pull-Ups
Strict, kipping, or butterfly chest-to-bar pull-ups are allowed.
Chest must make clear contact with the bar at the top.
Full extension at the bottom with the arms fully extended.

Shoulder to Overhead
Strict Press, Push Press, Push Jerk or Split Jerk are allowed
2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the pull ups

Bar Muscle-Ups
Athlete must start with a hang on the bar.
Arms must be fully extended at the bottom.
The athlete must pass through a full hang to a position where the arms are fully locked out with the chest above the bar at the top.

BAM Standards

Farmer Carry Lunges:
KBs held at the athletes sides. 2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the Hand Release Push Ups

Hand Release Push Ups
Chest must make clear contact with the floor. Hands must clearly be lifted up from the floor. Full lock out in the elbows at the top of each rep.
Athletes can sub in and out as needed.
All reps must be completed before moving on to the squats

KB/DB Squats:
KBs/DBs must be held in the front rack position..
2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the hand release push ups.

Hand Release Push Ups
Chest must make clear contact with the floor. Hands must clearly be lifted up from the floor. Full lock out in the elbows at the top of each rep.
Athletes can sub in and out as needed.
All reps must be completed before moving on to the squats

Shoulder to Overhead
Strict Press, Push Press, Push Jerk or Split Jerk are allowed
2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the pull ups

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top. Athletes can sub in and out as needed.

Deets:

Synchro Farmers Carry Lunges - sync happens when the athletes knee touches the floor at the same time. Athlete 1 can wait at the bottom on the lunge till Athlete 2 is also at the bottom of the lunge. Knee must touch the floor.

Synchro KB/DB squats - sync happens at the bottom of the squat. Athlete 1 can wait at the bottom of the squat till Athlete 2 is also at the bottom of the squat

Synchro KB/DB Shoulder to Overhead - sync happens at the top of the rep. Fully locked out elbow. Athlete 1 can wait at the top of the press till Athlete 2 is also at the top of the press.

For the Pull Ups, Chest to Bar pull ups and the Bar Muscle Ups - only 1 athlete working at a time. Athletes can share reps as needed.

2 Scoring opportunites. Total Time of Completition of Part A & Total Reps of Bar Muscle Ups of Part B.

RX Division

15:00 minute AMRAP
60 Synchro KB/DB Farmers Carry Lunges
50 Pull-Ups
40 Synchro KB/DB Squats
30 Chest to Bar Pull-Ups
20 Synchro KB/DB Shoulder to Overhead
-
In the Remaining Time
Max Bar Muscle-Ups

KB Load: 16kg DB Load: 15kg

BAM Division

15:00 minute AMRAP
60 Synchro KB/DB Lunges
50 Hand Release Push Up
40 Synchro KB/DB Squats
30 Hand Release Push Up
20 Synchro KB/DB Hang Clean & Jerk
-
In the Remaining Time
Max Pull Ups

KB Load: 12kg DB Load: 10kg

RX Standards

Farmer Carry Lunges:
KBs held at the athletes sides. 2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the pull ups

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.can sub in and out as needed.
All reps must be completed before moving on to the squats

KB/DB Squats:
KBs/DBs must be held in the front rack position..
2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the chest to bar pull ups

Chest to Bar Pull-Ups
Strict, kipping, or butterfly chest-to-bar pull-ups are allowed.
Chest must make clear contact with the bar at the top.
Full extension at the bottom with the arms fully extended.

Shoulder to Overhead
Strict Press, Push Press, Push Jerk or Split Jerk are allowed
2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the pull ups

Bar Muscle-Ups
Athlete must start with a hang on the bar.
Arms must be fully extended at the bottom.
The athlete must pass through a full hang to a position where the arms are fully locked out with the chest above the bar at the top.

BAM Standards

Farmer Carry Lunges:
KBs held at the athletes sides. 2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the Hand Release Push Ups

Hand Release Push Ups
Chest must make clear contact with the floor. Hands must clearly be lifted up from the floor. Full lock out in the elbows at the top of each rep.
Athletes can sub in and out as needed.
All reps must be completed before moving on to the squats

KB/DB Squats:
KBs/DBs must be held in the front rack position..
2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the hand release push ups.

Hand Release Push Ups
Chest must make clear contact with the floor. Hands must clearly be lifted up from the floor. Full lock out in the elbows at the top of each rep.
Athletes can sub in and out as needed.
All reps must be completed before moving on to the squats

Shoulder to Overhead
Strict Press, Push Press, Push Jerk or Split Jerk are allowed
2 Athletes working at the same time / 1 Athlete resting. Athletes can sub in and out as needed.
All reps must be completed before moving on to the pull ups

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top. Athletes can sub in and out as needed.

Deets:

Synchro Farmers Carry Lunges - sync happens when the athletes knee touches the floor at the same time. Athlete 1 can wait at the bottom on the lunge till Athlete 2 is also at the bottom of the lunge. Knee must touch the floor.

Synchro KB/DB squats - sync happens at the bottom of the squat. Athlete 1 can wait at the bottom of the squat till Athlete 2 is also at the bottom of the squat

Synchro KB/DB Shoulder to Overhead - sync happens at the top of the rep. Fully locked out elbow. Athlete 1 can wait at the top of the press till Athlete 2 is also at the top of the press.

For the Pull Ups, Chest to Bar pull ups and the Bar Muscle Ups - only 1 athlete working at a time. Athletes can share reps as needed.

2 Scoring opportunites. Total Time of Completition of Part A & Total Reps of Bar Muscle Ups of Part B.

RX Division

"The Devils Tricycle"
----
21 Calorie C2 Bike
21 Devils Press 15kg
---
30 Synchro Toes to Bar
---
15 Calorie C2 Bike
15 Devils Press 15kg
---
30 Synchro Toes to Bar
---
9 Calorie C2 Bike
9 Devils Press 15kg

BAM Division

"The Devils Tricycle"
----
15 Calorie C2 Bike
15 SA Devils Press 10kg
---
30 Synchro Med Ball Sit Up 6kg*
---
12 Calorie C2 Bike
12 SA Devils Press 10kg
---
30 Synchro Med Ball Sit Up 6kg*
---
9 Calorie C2 Bike
9 SA Devils Press 10kg

RX Standards

Devil's Press
Chest to Floor:
Begin each Devil's Press with a burpee, ensuring your chest fully touches the floor.

Dumbbell Positioning:
The dumbbells can be positioned either between your legs (which is suggested for efficiency) or outside your legs.
During the ascent, bring the dumbbells up, swinging through to full extension overhead.

Movement to Overhead:
From the ground, use a fluid motion to swing or snatch the dumbbells from the burpee position directly overhead. The Athlete can also perform a Clean and Jerk from the burpee position.
Arms should be fully extended above the head, with the dumbbells aligned with your body at the top of the movement.

Toe to Bar:
Athletes must start in a hanging position with arms fully extended. The feet must pass behind the line of the bar on the rig and then come back to touch the bar between the hands. Both feet must touch the bar at the same time for the rep to count. In order to start the next rep athletes must have their feet come back with heels passing the line of the rig in order for the reps to count.

C2 Bike:
Athletes must have the Bike set to zero at the start of the workout and reset to zero at the completion of each set on the C2 Bike.

BAM Standards

Devil's Press
Chest to Floor:
Begin each Devil's Press with a burpee, ensuring your chest fully touches the floor.

Dumbbell Positioning:
The dumbbells can be positioned either between your legs (which is suggested for efficiency) or outside your legs.
During the ascent, bring the dumbbells up, swinging through to full extension overhead.

Movement to Overhead:
From the ground, use a fluid motion to swing or snatch the dumbbells from the burpee position directly overhead.
Arms should be fully extended above the head, with the dumbbells aligned with your body at the top of the movement.

Med Ball Sit Ups
Two Athletes must start together each hold a Med Ball. Ball must touch the floor behind the athletes head at the bottom of the rep at the same time and the ball must touch the athletes feet at the top of the rep at the same time. Athletes can sub in and out as needed.

C2 Bike:
Athletes must have the Bike set to zero at the start of the workout and reset to zero at the completion of each set on the C2 Bike.

Deets - RX:

At the signal of '3-2-1 Go!', two athletes will begin the workout while one rests. One athlete will hop on the C2 Bike to accumulate 21 calories, while the other tackles 21 Devil's Presses with the dumbbells. The athletes are free to switch between the bike and the dumbbell station as often as they like until both the 21 calories and 21 Devil's Presses are completed.

Upon finishing these stations, the team will progress to the rig for 30 Synchro Toes-to-Bar. Two athletes working in sync on the Toes-to-Bar repetitions. Athletes can substitute in as needed to accumulate the total of 30 reps.

After completing the Toes-to-Bar, the team will return to the C2 Bike and Devil's Press for a round of 15 repetitions each, following the same format as the previous round.

Once the 15 reps of both the C2 Bike calories and Devil's Presses are completed, the athletes will revisit the rig for another set of 30 Synchro Toes-to-Bar, maintaining the same rotation strategy.

The workout concludes with a final round back at the C2 Bike and Devil's Press station, this time completing 9 calories and 9 reps, respectively.

The workout is completed either when the final set of 9 calories and 9 Devil's Presses are finished or when the 10-minute time cap is reached. If the time cap is hit before completion, one second will be added to the team's total time for each rep not completed.

Deets - BAM:

At the signal of '3-2-1 Go!', two athletes will begin the workout while one rests. One athlete will hop on the C2 Bike to accumulate 15 calories, while the other tackles 15 Devil's Presses with the dumbbells. The athletes are free to switch between the bike and the dumbbell station as often as they like until both the 15 calories and 15 Devil's Presses are completed.

Upon finishing these stations, the team will progress to the rig for 30 Synchro Med Ball Sit Ups. Two athletes working in sync on the MB sit up repetitions. Athletes can substitute in as needed to accumulate the total of 30 reps.

After completing the Toes-to-Bar, the team will return to the C2 Bike and Devil's Press for a round of 12 repetitions each, following the same format as the previous round.

Once the 12 reps of both the C2 Bike calories and Devil's Presses are completed, the athletes will revisit the rig for another set of 30 Synchro Med Ball Sit Ups, maintaining the same rotation strategy.

The workout concludes with a final round back at the C2 Bike and Devil's Press station, this time completing 9 calories and 9 reps, respectively.

The workout is completed either when the final set of 9 calories and 9 Devil's Presses are finished or when the 10-minute time cap is reached. If the time cap is hit before completion, one second will be added to the team's total time for each rep not completed.

For Time:
3 Rounds of
500m Row (one rounds each)
35 Synchro Burpees over Bar

Rx Standards

Row:
Athletes can start on the rower, straped in, but cannot touch handles until the clock has started. Athletes must remain on the rower until 500m is completed before moving to the synchronized burpees.

Synchronized Bar Facing Burpees (2 athletes)
Synchronization: Both athletes' chests must touch the ground simultaneously.
Jump Over the Bar: Both feet must leave and land at the same time when jumping over the barbell.
Orientation: Athletes must face the barbell during each burpee.

Deets:

Each Athlete must complete a round of the row. They can sub in and out of the Burpees as needed. Time Cap: 15min