Equipment:

2 x 15kg Sandbag for the workout (Female)

2 x 30kg Sandbag for the workout (Male)

Score:

Part A - Reps (More is better)

Part B - Distance (Meters, further is better)

Workout Brief:

9 Minute AMRAP

Pair A work through the following AMRAP

30 Sandbag Deadlifts

20 Sandbag Hang Cleans 

10 Sandbag Shoulder to Overhead *STOH

(One working, one resting, athletes can swap in and out as they wish)

Pair B run a lap of the competition floor together

When Pair B completes the run, pairs swap and Pair B carries on with the 

Sandbag AMRAP from where Pair A finishes.

Workout Instructions

All athletes start lying on the floor. On 3,2,1, Pair A will work their way through the AMRAP 30 sandbag deadlifts, 20 sandbag hang cleans and 10 sandbag STOH. One athlete working whilst one resting, they can swap in and out how they wish. The resting athlete must leave their sandbag on the floor.

Meanwhile, Pair B run a lap of the competition floor, staying together with their partners. Once Pair B is back from the run, the pairs can then swap and Pair A will complete a run lap, whilst Pair B carry on where Pair A left the AMRAP.

The score for the running laps is completed laps - both athletes must complete the lap for it to count.

Movement Descriptions

Sandbag Deadlift Description:

The sandbag must start on the floor, with two hands, athletes use the handles to hold the sandbag then stand straight, with straight legs, extended hips, and shoulders back. The rep is at the top at extension, the sandbag must touch the ground between each rep.

Sandbag Hang Clean Description:

By holding the handles, athletes will hang the sandbag between shin and hip height and clean the sandbag onto their collarbones, standing to full extension, with elbows through. The rep is when the elbows are through at the top.

Sandbag Shoulder to Overhead Description:

By either holding the handles or ends of the sandbag, athletes will start with the sandbag at chest height below the chin, they will then either strict press, push press, or jerk the sandbag above head, the rep is when the arms are locked out above head and knees, hips are at full extension.

Resting Athlete Description:

The resting athlete must keep their sandbag on the floor and not pick it up until their partner has stopped working to then swap.

Running Description:
Athletes will complete a lap of the competition floor, staying together in their pairs. Pair A and B cannot swap until both partners are back together from the run.
 

Adaptive movements:

• Restrict the range of movement of the deadlift, ie to a hang if needed.

• Restrict the range of movement of the clean to a comfortable position.

• Change the cleans to air squats if the weight can’t be lifted.

• Restrict the range of movement for the STOH to a comfortable level.

• Athletes can go as slow as needed on the run, walking it if they wish.

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Equipment:

2 x 15kg Sandbag for the workout (Female)

2 x 30kg Sandbag for the workout (Male)

Score:

Part A - Reps (More is better)

Part B - Laps (More is better)

Workout Brief:

9 Minute AMRAP

Pair A work through the following AMRAP

30 Sandbag Deadlifts

20 Sandbag Hang Cleans 

10 Sandbag Shoulder to Overhead *STOH

(One working, one resting, athletes can swap in and out as they wish)

Pair B run a lap of the competition floor together

When Pair B completes the run, pairs swap and Pair B carries on with the 

Sandbag AMRAP from where Pair A finishes.

Workout Instructions

All athletes start lying on the floor. On 3,2,1, Pair A will work their way through the AMRAP 30 sandbag deadlifts, 20 sandbag hang cleans and 10 sandbag STOH. One athlete working whilst one resting, they can swap in and out how they wish. The resting athlete must leave their sandbag on the floor.

Meanwhile, Pair B run a lap of the competition floor, staying together with their partners. Once Pair B is back from the run, the pairs can then swap and Pair A will complete a run lap, whilst Pair B carry on where Pair A left the AMRAP.

The score for the running laps is completed laps - both athletes must complete the lap for it to count.

Movement Descriptions

Sandbag Deadlift Description:

The sandbag must start on the floor, with two hands, athletes use the handles to hold the sandbag then stand straight, with straight legs, extended hips, and shoulders back. The rep is at the top at extension, the sandbag must touch the ground between each rep.

Sandbag Hang Clean Description:

By holding the handles, athletes will hang the sandbag between shin and hip height and clean the sandbag onto their collarbones, standing to full extension, with elbows through. The rep is when the elbows are through at the top.

Sandbag Shoulder to Overhead Description:

By either holding the handles or ends of the sandbag, athletes will start with the sandbag at chest height below the chin, they will then either strict press, push press, or jerk the sandbag above head, the rep is when the arms are locked out above head and knees, hips are at full extension.

Resting Athlete Description:

The resting athlete must keep their sandbag on the floor and not pick it up until their partner has stopped working to then swap.

Running Description:
Athletes will complete a lap of the competition floor, staying together in their pairs. Pair A and B cannot swap until both partners are back together from the run.
 

Adaptive movements:

• Restrict the range of movement of the deadlift, ie to a hang if needed.

• Restrict the range of movement of the clean to a comfortable position.

• Change the cleans to air squats if the weight can’t be lifted.

• Restrict the range of movement for the STOH to a comfortable level.

• Athletes can go as slow as needed on the run, walking it if they wish.

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

2 x 10kg Plates (Female)

2 x 20kg Plates (Male)

2 x 12kg Kettlebells (Female)

2 x 20kg Kettlebells (Male)

For Time (Faster is better) MM:SS
 

Workout Brief 

9 Minute Time Cap

Moving along the competition lane ALL 4 athletes to complete the following in synchronisation:

40 Synchro Plate Ground to Overhead *GTOH / American Kettlebell Swings

10 Synchro Sit-ups

40 Synchro Plate Squats / Goblet Squats

10 Synchro Sit-ups

40 Synchro Plate / Kettlebell Shoulder to Overhead *STOH

10 Synchro Sit-ups

40 Synchro Plate / Kettlebell Thrusters

10 Synchro Sit-ups

Finish by running back to the first box with all the kit and lying down
 

*All 8 pieces of kit must be taken with the team and can only be swapped amongst the team after the sit-ups, not during the plate/kettlebell movements. Males and females must use their respective weights. 2 plates and 2 kettlebells must always be used. 

Workout Instructions

In the first box, all four athletes are to perform 40 synchronised plate GTOH / american kettlebell swings. Once completed they will leave their kit in that box and run up to the end box and perform 10 synchronised sit-ups.

Once the sit-ups have been completed athletes run back and collect their kit and move it into the next box to perform 40 synchronised plate / goblet squats. Once completed they will leave their kit in that box and run up to the end box and perform 10 synchronised sit-ups.

Athletes will then run back to collect their kit and move it into the next box to perform 40 synchronised plate / kettlebell STOH. Once completed they will leave their kit in that box and run up to the end box and perform 10 synchronised sit-ups.

Athletes will then run back to collect their kit and move into the box to perform 40 synchronised plate / kettlebell thrusters. Once completed they will leave their kit in that box and run up to the end box and perform 10 synchronised sit-ups.

To finish, athletes must get all their kit back to where they started and all be lying down.

Movement Descriptions

Synchro Plate GTOH / American Kettlebell Swings

The plate GTOH must start with the edge of the plate on the floor, in one movement athletes move the plate to above head with arms locked out at the top. The plate must touch the ground for each rep. Athletes must swing the kettlebell between their legs then above their head. The synchronisation for the swing is at the top where the kettlebell and plate are above head with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.

Synchro Sit-Ups

Athletes must sit in pairs facing each other down their lane, and touch the floor behind their heads before sitting up and clapping. The synchronisation is at the top of the rep with athletes clapping. Athletes must stay in sync with each other by waiting for the last athlete before they all clap their hands.

Synchro Plate Squats / Goblet Squats

Athletes can hold the plate either behind their heads or in the front rack position; the kettlebell must be held in a goblet hold. Starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top at full extension.

Synchro Plate / Kettlebell Shoulder to Overhead

Athletes must hold the plate/kettlebell at chest height and lift overhead with arms locked out. The weight should then come below the chin before being lifted overhead again. The synchronisation is at the top overhead with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.

Synchro Plate / Kettlebell Thrusters

Athletes must hold the plate/kettlebell at chest height, starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension and lifting the weight above head with arms locked out. The synchronisation is at the top of the rep overhead with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.

Adaptive Movements

• Restrict the range of movement of a GTOH, ie to hang rather than floor and to shoulder rather than overhead.
• Swap the american kettlebell swing to a russian swing to eye level.
• Restrict the range of movement of a sit-up to where the athlete can comfortably get back to. Or change the movement for toe taps - The athlete lies on their back with their legs bent to 90degrees, then tap their toes down and back up for the duration the team are working through the sit-ups.
• Restrict the range of movement for the plate / goblet squats to a comfortable depth, or swap out the weight for air squats.
• Restrict the range of movement of the STOH to a comfortable level, if this is too difficult the athlete can hold the weight at chest height whilst the rest of the team work through the STOH. If they put their weight down the rest of the team must also stop.
• Restrict the range of movement for the plate / goblet thrusters to a comfortable depth, and either keep the weight at chest height, or go above head to a comfortable level. If this is too difficult, swap out for air squats with a clap above head.

Equipment:

1 x 30kg d-ball

1 x 20kg d-ball 
 

Score:

Part A: For Time MM:SS (Faster is better)

Part B: AMRAP
 

Workout Brief:

9 Minute Time Cap

Part A - For Time

10 Wheelbarrow Sprints (in pairs)

20 Under Overs 

30 Synchro Burpees (all four athletes)

40 Synchro Lunges (all four athletes)

50 Synchro Sit-Ups (all four athletes 

Part B - In remaining time AMRAP

Max Partner Sprints, with D-ball

Workout Instructions

Athletes start lying on the ground. On 3, 2, 1 Go, athletes perform 10 wheelbarrow sprints in pairs, there and back equals one rep.

Once all ten sprints are completed, in a team of four, 20 under overs are completed, with one athlete holding the bridge/tunnel and the others going under and over, athletes can swap around at any point.

All four athletes will then perform 30 synchro burpees, 40 synchro lunges and 50 synchro sit-ups.

In the remaining time max partner sprints with a D-ball.

Movement Descriptions

Wheelbarrow Sprint Description:
In pairs, athletes will perform 10 wheelbarrow sprints in total. There and back will equal one rep. One athlete will walk on their hands whilst their partner holds their legs, partners can swap before returning back down the lane.

Under Over Description:
One athlete will go on their hands and feet, whilst the other athletes crawl under them and then jump back over. Athletes must crawl under and then jump back over for the rep to count before the next athlete can go. Athletes can swap in and out as they wish.

Synchro Burpee Description:
Standing in one line facing down the lane, all four athletes will perform synchronised burpees; athletes will hinge at the hips to perform a burpee with chest to floor. The synchronisation is at the top of the rep where all four athletes must jump and clap above their head with their hips through and shoulders back.

Synchro Lunge Description:
Standing in pairs facing each other down the lane, all four athletes will perform synchronised lunges, stepping forward, bending the front leg to lower the body until the front thigh is parallel to the floor allowing the back knee to tap the floor. The synchronisation is at the top of the rep where athletes are standing tall with hips and knees at full extension.

Synchro Sit-Ups Description:
Athletes must sit in pairs facing each other down the lane, and touch the floor behind their heads before sitting up and clapping. The synchronisation is at the top of the rep with athletes clapping. Athletes must stay in sync with each other by waiting for the last athlete before they all clap their hands.

Partner Sprints Description:
In pairs, athletes will sprint up and down their lane, one d-ball must be off the floor throughout the sprint. Females will use a 20kg and males will use a 30kg. The d-ball can be switched at any point as long as athletes use their respective weights. One rep is there and back. Pairs can swap in and out as they wish.

Adaptive movements:

• Not all athletes have to perform both elements of the wheelbarrow.
• Athletes can swap a wheelbarrow for synchronised bear crawls.
• Step down and up the burpees. 
• Restrict the range of movement for the lunge to a comfortable depth, as long as all athletes stay in sync at the top of the rep.
• Restrict the range of movement of a sit-up to where the athlete can comfortably get back to. Or change the movement for toe taps - The athlete lies on their back with their legs bent to 90degrees, then tap their toes down and back up for the duration the team are working through the sit-ups.
• A partner can help an athlete pick up the d-ball and help them carry it.
• Not all athletes need to carry the d-ball.
• The sprints can be as slow as needed.

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Equipment:

1 x 30kg d-ball

1 x 20kg d-ball 
 

Score:

Part A: For Time MM:SS (Faster is better)

Part B: AMRAP
 

Workout Brief:

9 Minute Time Cap

Part A - For Time

10 Wheelbarrow Sprints (in pairs)

20 Under Overs 

30 Synchro Burpees (all four athletes)

40 Synchro Lunges (all four athletes)

50 Synchro Sit-Ups (all four athletes 

Part B - In remaining time AMRAP

Max Partner Sprints, with D-ball

Workout Instructions

Athletes start lying on the ground. On 3, 2, 1 Go, athletes perform 10 wheelbarrow sprints in pairs, there and back equals one rep.

Once all ten sprints are completed, in a team of four, 20 under overs are completed, with one athlete holding the bridge/tunnel and the others going under and over, athletes can swap around at any point.

All four athletes will then perform 30 synchro burpees, 40 synchro lunges and 50 synchro sit-ups.

In the remaining time max partner sprints with a D-ball.

Movement Descriptions

Wheelbarrow Sprint Description:
In pairs, athletes will perform 10 wheelbarrow sprints in total. There and back will equal one rep. One athlete will walk on their hands whilst their partner holds their legs, partners can swap before returning back down the lane.

Under Over Description:
One athlete will go on their hands and feet, whilst the other athletes crawl under them and then jump back over. Athletes must crawl under and then jump back over for the rep to count before the next athlete can go. Athletes can swap in and out as they wish.

Synchro Burpee Description:
Standing in one line facing down the lane, all four athletes will perform synchronised burpees; athletes will hinge at the hips to perform a burpee with chest to floor. The synchronisation is at the top of the rep where all four athletes must jump and clap above their head with their hips through and shoulders back.

Synchro Lunge Description:
Standing in pairs facing each other down the lane, all four athletes will perform synchronised lunges, stepping forward, bending the front leg to lower the body until the front thigh is parallel to the floor allowing the back knee to tap the floor. The synchronisation is at the top of the rep where athletes are standing tall with hips and knees at full extension.

Synchro Sit-Ups Description:
Athletes must sit in pairs facing each other down the lane, and touch the floor behind their heads before sitting up and clapping. The synchronisation is at the top of the rep with athletes clapping. Athletes must stay in sync with each other by waiting for the last athlete before they all clap their hands.

Partner Sprints Description:
In pairs, athletes will sprint up and down their lane, one d-ball must be off the floor throughout the sprint. Females will use a 20kg and males will use a 30kg. The d-ball can be switched at any point as long as athletes use their respective weights. One rep is there and back. Pairs can swap in and out as they wish.

Adaptive movements:

• Not all athletes have to perform both elements of the wheelbarrow.
• Athletes can swap a wheelbarrow for synchronised bear crawls.
• Step down and up the burpees. 
• Restrict the range of movement for the lunge to a comfortable depth, as long as all athletes stay in sync at the top of the rep.
• Restrict the range of movement of a sit-up to where the athlete can comfortably get back to. Or change the movement for toe taps - The athlete lies on their back with their legs bent to 90degrees, then tap their toes down and back up for the duration the team are working through the sit-ups.
• A partner can help an athlete pick up the d-ball and help them carry it.
• Not all athletes need to carry the d-ball.
• The sprints can be as slow as needed.

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.