2026 Pac Cup

RX
24 synchro toes-to-bar
24 wall ball box step overs, 24”/9kg
18 Echo Bike calories

18 synchro toes-to-bar
24 wall ball box step overs, 24”/9kg
18 Echo Bike calories

12 synchro toes-to-bar
24 wall ball box step overs, 24”/9kg
18 Echo Bike calories

Scaled
24 synchro hanging knee raises
24 wall ball box step overs, 20”/6kg
15 Echo Bike calories

18 synchro hanging knee raises
24 wall ball box step overs, 20”/6kg
15 Echo Bike calories

12 synchro hanging knee raises
24 wall ball box step overs, 20”/6kg
15 Echo Bike calories

Notes
Echo Bike calories can be split. Monitor will be reset each round.

Toes-to-bar / knee raises must be synchro at the top of the rep.

Wall ball box step overs are shared work, one athlete working at a time.

RX and Scaled
Part A: 6 minutes

Female athlete will establish a max strict press.

Male athlete will establish a max deadlift.

2 minutes transition

Part B: 6 minutes

Male athlete will establish a max strict press.

Female athlete will establish a max deadlift.

Scoring
a) Combined strict press total

b) Combined deadlift total

Notes
Strict press must start from the front rack. No dip, knee bend, or re-bend.

Deadlift must finish with full lockout, shoulders behind the bar, hips and knees extended.

Teams will have separate bars and change weights as needed within the time window.

Bars must begin empty.

Athletes must change their own weights.

Lifts must be completed before the 6:00 time cap.

RX and Scaled

Part A: 6 minutes

Female athlete will establish a max strict press.

Male athlete will establish a max deadlift.

2 minutes transition

Part B: 6 minutes

Male athlete will establish a max strict press.

Female athlete will establish a max deadlift.

Scoring
a) Combined deadlift total

b) Combined strict press total

Notes
Strict press must start from the front rack. No dip, knee bend, or re-bend.

Deadlift must finish with full lockout, shoulders behind the bar, hips and knees extended.

Teams will have separate bars and change weights as needed within the time window.

Bars must begin empty.

Athletes must change their own weights.

Lifts must be completed before the 6:00 time cap.

RX
40 power cleans, 60/40kg
30 synchro pull-ups

30 front squats, 60/40kg
30 synchro burpees over bar

20 shoulder-to-overhead, 60/40kg
20 synchro chest-to-bar pull-ups

10 synchro clean and jerks, 60/40kg
10 synchro burpees over bar

Scaled
40 power cleans, 40/25kg
30 synchro ring rows

30 front squats, 40/25kg
30 synchro burpees over bar

20 shoulder-to-overhead, 40/25kg
20 synchro jumping pull-ups

10 synchro clean and jerks, 40/25kg
10 synchro burpees over bar

Notes
All barbell reps are shared, one athlete working at a time, except the final 10 clean and jerks, which are synchro. Synchro is at the top of the jerk - both athletes must reach lockout overhead at the same time.

Pull-ups, chest-to-bar, ring rows and jumping pull-ups are synchro at the top of the rep.

Burpees are synchro at the bottom of the rep.

RX must jump over bar. Scaled athletes can step over the bar.

Top 2 RX Teams Final:

40 GHD sit-ups
12 synchro pistol squats
6m single-arm overhead DB walking lunge to rope, 22.5/15kg
5 rope climbs, shared

6m single-arm overhead DB walking lunge back to GHD, 22.5/15kg

40 GHD sit-ups
12 synchro pistol squats
6m single-arm overhead DB walking lunge to rope, 22.5/15kg
5 legless rope climbs, shared

Notes

GHD sit-ups are shared. Hands must touch ground and toes.

Pistol squats are alternating and synchro at the top of the rep. Foot must remain elevated until both athletes have reached full extension.

OH walking lunge must be unbroken and completed by both athletes to start the next work component. This is not synchronised.

Rope climbs are shared. Hand must touch black plastic.

The workout is finished when both athletes have run back to and touched the GHD.