PRIME GAMES 2026 - Ramallah

For Time:

50 cal bike +50 cal ski
40 cal bike +40 cal ski
30 cal bike +30 cal ski
20 cal bike +20 cal ski
10 cal bike +10 cal ski 

After each set, Sync Sand bag carry (60 and 40 kg):
Round 1 30m
Round 2 60m
Round 3 90m
Round 4 120m
Round 5 150m

Females calories: 40/32/24/16/8

Females weights: 40 and 30kg Sandbags

Time cap 20:00

For Time:

50 cal bike +50 cal ski
40 cal bike +40 cal ski
30 cal bike +30 cal ski
20 cal bike +20 cal ski
10 cal bike +10 cal ski 

After each set, Sync Sand bag carry (60 and 40 kg):
Round 1 30m
Round 2 60m
Round 3 90m
Round 4 120m
Round 5 150m

Time cap 18:00

For Time:

40 cal bike + 40 cal ski
30 cal bike + 30 cal ski
20 cal bike + 20 cal ski
10 cal bike + 10 cal ski

After each set, Sync Sand bag carry (40kg + 30 kg)

Round 1 30m
Round 2 60m
Round 3 90m
Round 4 120m

Female calories: 30/20 /10 /5

Female weights: 30kg sand bag + Double DB 10kg

Time cap 16 min

For Time

40 cal Bike
30 cal Bike
20 cal Bike
10 cal Bike

90M.  Sync farmer carry after first three sets of calories

Female calories: 32-24-16-8

DB weight: Male 10kg - Female 5Kg

Time cap 15 min

Tie break: Time of finish second round

For Time:

20 Sync. Burpee Box Jump Overs @24'
50 Deadlifts 80 KG
75 Wallball @20lb
20 Sync. Burpee Box Jump Overs
75 Wallball
50 Deadlifts 80KG
20 Sync. Burpee Box Jump Overs

Time cap 18:00

Females Deadlift weight: 60kg

Females wallball weight: 14lb

Females box height: 20''

For Time:

20 Sync. Burpee Box Step Overs @24'
50 Deadlifts 60 KG
75 Wallball @14lb
20 Sync. Burpee Box Step Overs @24'
75 Wallball @14lb
50 Deadlifts 60 KG
20 Sync. Burpee Box Step Overs @24'

Time cap 18

Females Deadlift weight: 35kg

Females wallball weight: 10lb

Feamles box height: 20''

Females burpee box step over repetitions: 15 each

For Time:

15 Sync. Burpee Box Step Overs
30 Double DB Deadlifts
50 Syncro Air Squats
15 Sync. Burpee Box Step Overs
50 Syncro Air Squats
30 Double DB Deadlifts
15 Sync. Burpee Box Step Overs

DB weight: Male 10 kg/ Female 5kg

Box height: 20 inch

For Time:

60 Bench Press (shared) 60kg
80 Chest to Bar pullups

Females weight: 35kg

Time cap 9 min

For Time

60 Bench Press (shared) 75kg
60 Bar Muscle-Ups

Time cap 9 min

12 min AMRAP

10 Sync Single DB C&J
20 Sync Single DB thrusters
30m Sync DB walking lunges

DB weight: 5 KG

4 Rounds

2min work / 1 min rest

12 sync toes to bar

max repetitions squat cleans

Ascending weight:

Males: (60/70/80/100)kg

Females: (35/45/55/60)kg

4 Rounds

2min work / 1 min rest

15 sync toes to bar

max repetitions squat cleans

Ascending weight:

Males: (70/80/100/110)kg

3 rounds of

2 min Work / 1 min Rest

15 sync knee raises (Females: 12 sync situps)

remaining time max cleans

ascending weight for each round

Males: 30/40/50 kg

Females: 25/30/35 kg

cleans can be squat or power cleans.

in 7 minutes get to a heavy 3 reps Front squats.

Score combined weight 

in 7 minutes get to a heavy 3 reps Front squats.

Score combined weight 

in 7 minutes get to a heavy 3 reps Front squats.

Score combined weight 

Men

4 Rounds for time

20 calories Bike (shared)

10 worm thrusters 70kg

15 worm lunges in place

time cap 16

Women

4 Rounds for time

16 calories Bike (shared)

10 worm thrusters 45kg

15 worm lunges in place

time cap 16

4 Rounds for time

24 calories Bike (shared)

15 worm thrusters 70kg

20 worm lunges in place

time cap 16

Men

4 Rounds for time

16 calories Bike (shared)

15 sync single DB Thrusters 10kg

15 sync single DB lunges in place

time cap 14

Females:

4 Rounds for time

12 calories Bike (shared)

15 sync single DB Thrusters 5kg

15 sync single DB lunges in place

time cap 14

MEN:

for time

2 rounds

12sync shuttle runs

20 snatch 40

20 wallwalks

2 rounds

12 sync shuttle runs

15 snatch 50

20 HSPU

1 round

12 shuttle runs

10 snatch 60

20 strict hspu

time cap 17

minimum requirment 5 reps for each athlete on each movement/set

WOMEN 

FOR TIME

2 rounds

10 sync shuttle runs

20 snatch 35

16 wallwalks

2 rounds

10 sync shuttle runs

15 snatch 40

16 HSPU

1 round

10 shuttle runs

10 snatch 45

16 strict hspu

time cap 17

minimum requirment 5 reps for each athlete on each movement/set

for time

2 rounds

14 sync shuttle runs

20 snatch 60

20 strict HSPU

2 rounds

14 sync shuttle runs

15 snatch 70

14 wall facing hspu

1 round

14 sync shuttle runs

10 snatch 80

16 HSW each (8M relay)

time cap 17

minimum requirement 5 reps of each movement per set.

For Time:

20 Sync. Burpee Box Jump Overs @ 24'
50 Deadlifts 100KG
100 Wallballs @ 20lb
20 Sync. Burpee Box Jump Overs
100 Wallballs
50 Deadlifts 100KG
20 Sync. Burpee Box Jump Overs

Time cap 18