Team Challenge 2022

A - FOR TIME & FOR CALORIES
20 Synchronized Dumbbell Squat Cleans 
40 Synchronized Toes-to-Bar 
20 Synchronized Dumbbell Squat Clean Thrusters 
40 Chest-to-Bar Pull-Up
20 Synchronized Single Arm Overhead Squat 
20 Bar Muscle-Up 

TIME CAP: 10:00

PART B - FOR CALORIES
Max Calories on the Rower

PART C - FOR REPS 
At 10:00 - As many reps as possible in 2 minutes of: Legless Rope Climbs (All 4 Athletes)

WEIGHT & EQUIPMENT

Male Athletes: 2x 50lb Dumbbells 
Female Athletes: 2x 35lb Dumbbells
1x Rower 

SCORING

1. Time to finish Part A: 100pts
2. Calories on Rower: 100pts
3. Reps of Legless Rope Climbs: 50pts

WORKOUT FLOW

The workout begins with all four athletes behind the starting line.  At the call of “3-2-1...go”, Male A and Female A athletes will begin the chipper while Male B and Female B accumulate calories on the rower. One rower will be shared between athletes. When Male A and Female A finish the dumbbell squat cleans they will advance their dumbbells into the next section and continue to their rig for their gymnastics movements. This pattern will continue until the workout is complete. Athletes do not have to move their dumbbells after the single arm overhead squats. The time of the workout is taken when all reps are completed and one of the athletes touches the cone at the end of the rink. Individual athletes or pairs of athletes may switch between the chipper and the row at any point, however, the pairing must be one male and one female at all times. There is no requirement of calories before switching between athletes. The chest-to-bar pull-ups and the bar muscle-ups are not synchronized. If athletes finish the chipper before the 10 minute mark they may join the rest of their team to help accumulate more calories on the rower, switching athletes as frequently as they like. At 10:00, all 4 teammates will work through as many legless rope climbs as possible for max reps. Athletes can divide legless rope climbs however they choose. There is no minimum requirement for the legless rope climbs There are three scoring opportunities in Event 1. 

Synchronized Dumbbell Squat Clean

The dumbbells begin on the ground. The athlete must pass through a full squat with the hips below the knees. Receiving the dumbbells in the bottom of the squat is not required; a power clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. Touch and go is permitted, and only one head of the dumbbell is required to touch the floor between repetitions. The front rack position includes the rear head of the dumbbell over or slightly behind the center of the athlete's body. The rep is credited when both athletes hips and knees are fully extended at the same time with dumbbells in the front rack position. If one athlete reaches extension before the other athlete, they may wait for them at the top of the rep.

Synchronized Toes-to-Bar 

The athletes must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and hells must be brought back behind the bar. Athletes may wrap tape around the bar OR wear hand protection but may not do both. The rep is credited when both feet come into contact with the bar at the same time and in sync with their partner. The synchronized portion of the toes to the bar is the feet hitting the bar at the same time.  Any part of the feet may make contact with the bar between the hands. 

Synchronized Dumbbell Squat Clean Thruster

The dumbbells begin on the ground. The athlete must pass through a full squat with the hips below the knees. Receiving the dumbbells in the bottom of the squat is not required; a power clean followed by a thruster will be permitted, but a deadlift followed by a hang clean thruster is not allowed. The rep must be completed in one fluid motion from the bottom of the squat. A squat clean followed by a jerk or press is now allowed. Touch and go is permitted, and only one head of the dumbbell is required to touch the floor between repetitions. The rep is credited when both athletes hips and knees are fully extended at the same time with dumbbells overhead and elbows locked out. If one athlete reaches extension before the other athlete, they may wait for them at the top of the rep.

Chest-to-Bar Pull-Up

Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athletes feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collar bone. Athletes may wrap tape around the pull-up bar OR wear hand protections but they may not do both. This is not synchronized. 

Synchronized Single Arm Dumbbell Overhead Squat 

The rep begins from the top, with knees and hips extended and dumbell locked out overhead. A squat snatch into the first rep is allowed.. At the bottom of the squat, the hip crease must pass below the knees. The rep is credited when both athletes have their hips and knees fully extended with the dumbbell overhead and the arm locked out. If one athlete reaches extension before the other athlete, they may wait for them at the top of the rep.

Bar Muscle-Up

The athlete must begin with or pass through a hang below a bar, with the arms fully extended and the feet of the ground.  No portion of the foot may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete completing the rep. Removing the hands and resting at the top of the bar is not allowed. Athletes may wrap tape around the pull-up bar OR wear hand protection but may not do both. This is not synchronized. 

Legless Rope Climb

Each rep starts with both feet on the ground. The athlete may jump into the rope climb. The athlete may NOT use their legs/feet for assistance to climb the rope. The rep is credited when one hand clearly touches above the designated mark. There is no requirement during the descent of the climb, however, athletes may not jump from the top of the rope. 

A - FOR TIME & FOR CALORIES
20 Synchronized Dumbbell Squat Cleans 
40 Synchronized Toes-to-Bar 
20 Synchronized Dumbbell Squat Clean Thrusters 
40 Pull-Up
20 Synchronized Single Arm Overhead Squat 
20 Chest-to-Bar Pull-Up

TIME CAP: 10:00

B - FOR CALORIES
Max Calories on the Rower

C - FOR REPS
At 10:00 - As many reps as possible in 2 minutes of: Rope Climbs (All 4 Athletes)

WEIGHT

Male Athletes: 2x 50lb Dumbbells 
Female Athletes: 2x 35lb Dumbbells
1x Rower 

SCORING: 

1. Time to finish Part A: 100pts
2. Calories on Rower: 100pts
3. Reps of Rope Climbs: 50pts

WORKOUT FLOW

The workout begins with all four athletes behind the starting line.  At the call of “3-2-1...go”, Male A and Female A athletes will begin the chipper while Male B and Female B accumulate calories on the rower. One rower will be shared between athletes. When Male A and Female A finish the dumbbell squat cleans they will advance their dumbbells into the next section and continue to their rig for their gymnastics movements. This pattern will continue until the workout is complete. Athletes do not have to move their dumbbells after the single arm overhead squats. The time of the workout is taken when all reps are completed and one of the athletes touches the cone at the end of the rink. Individual athletes or pairs of athletes may switch between the chipper and the row at any point, however, the pairing must be one male and one female at all times. There is no requirement of calories before switching between athletes. The pull-ups and the chest-to-bar pull-ups are not synchronized. If athletes finish the chipper before the 10 minute mark they may join the rest of their team to help accumulate more calories on the rower, switching athletes as frequently as they like. At 10:00, all 4 teammates will work through as many rope climbs as possible for max reps. Athletes can divide rope climbs however they choose. There is no minimum requirement for the rope climbs There are three scoring opportunities in Event 1. 

Synchronized Dumbbell Squat Clean

The dumbbells begin on the ground. The athlete must pass through a full squat with the hips below the knees. Receiving the dumbbells in the bottom of the squat is not required; a power clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. Touch and go is permitted, and only one head of the dumbbell is required to touch the floor between repetitions. The front rack position includes the rear head of the dumbbell over or slightly behind the center of the athlete's body. The rep is credited when both athletes hips and knees are fully extended at the same time with dumbbells in the front rack position. If one athlete reaches extension before the other athlete, they may wait for them at the top of the rep.

Synchronized Toes-to-Bar 

The athletes must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and hells must be brought back behind the bar. Athletes may wrap tape around the bar OR wear hand protection but may not do both. The rep is credited when both feet come into contact with the bar at the same time and in sync with their partner. The synchronized portion of the toes to the bar is the feet hitting the bar at the same time.  Any part of the feet may make contact with the bar between the hands. 

Synchronize Dumbbell Squat Clean Thruster

The dumbbells begin on the ground. The athlete must pass through a full squat with the hips below the knees. Receiving the dumbbells in the bottom of the squat is not required; a power clean followed by a thruster will be permitted, but a deadlift followed by a hang clean thruster is not allowed. The rep must be completed in one fluid motion from the bottom of the squat. A squat clean followed by a jerk or press is now allowed. Touch and go is permitted, and only one head of the dumbbell is required to touch the floor between repetitions. The rep is credited when both athletes hips and knees are fully extended at the same time with dumbbells overhead and elbows locked out. If one athlete reaches extension before the other athlete, they may wait for them at the top of the rep.

Pull-Up

Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection. This is not synchronized.

Synchronized Single Arm Dumbbell Overhead Squat 

The rep begins from the top, with knees and hips extended and dumbell locked out overhead. A squat snatch into the first rep is allowed.. At the bottom of the squat, the hip crease must pass below the knees. The rep is credited when both athletes have their hips and knees fully extended with the dumbbell overhead and the arm locked out. If one athlete reaches extension before the other athlete, they may wait for them at the top of the rep.

Chest-to-Bar Pull-Up

Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athletes feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chest clearly comes into contact with the bar below the collar bone. Athletes may wrap tape around the pull-up bar OR wear hand protections but they may not do both. This is not synchronized. 

Rope Climb

Each rep starts with both feet on the ground. The athlete may jump into the rope climb. Any style of climbing is permitted. The rep is credited when one hand clearly touches above the designated mark. There is no requirement during the descent of the climb, however, athletes may not jump from the top of the rope. 

A - FOR TIME & FOR CALORIES
20 Synchronized Dumbbell Squat Cleans 
40 Synchronized Hanging Knee Raises
20 Synchronized Dumbbell Squat Clean Thrusters 
40 Jumping Chest-to-Bar Pull-Up
20 Synchronized Synchronized Goblet Squats 
40 Synchronized Hanging Knee Raises

TIME CAP: 10:00

B - FOR CALORIES
Max calories on the rower

C - FOR REPS
At 10:00 - As many reps as possible in 2 minutes of: Sit-to-Stand Rope Climbs

WEIGHT

Male Athletes: 2x 50lb Dumbbells 
Female Athletes: 2x 35lb Dumbbells
1x Rower 

SCORING

1. Time to finish Part A: 100pts
2. Calories on Rower: 100pts
3. Reps of Sit-to-Stand Rope Climbs: 50pts

WORKOUT FLOW

The workout begins with all four athletes behind the starting line.  At the call of “3-2-1...go”, Male A and Female A athletes will begin the chipper while Male B and Female B accumulate calories on the rower. One rower will be shared between athletes. When Male A and Female A finish the dumbbell squat cleans they will advance their dumbbells into the next section and continue to their rig for their gymnastics movements. This pattern will continue until the workout is complete. Athletes do not have to move their dumbbells after the goblet squats. The time of the workout is taken when all reps are completed and one of the athletes touches the cone at the end of the rink. Individual athletes or pairs of athletes may switch between the chipper and the row at any point, however, the pairing must be one male and one female at all times. There is no requirement of calories before switching between athletes. The jumping chest-to-bar pull-ups are not synchronized. If athletes finish the chipper before the 10 minute mark they may join the rest of their team to help accumulate more calories on the rower, switching athletes as frequently as they like. At 10:00, all 4 teammates will work through as many sit-to-stand rope climbs as possible for max reps. There are three scoring opportunities in Event 1. 

Synchronized Dumbbell Squat Clean

The dumbbells begin on the ground. The athlete must pass through a full squat with the hips below the knees. Receiving the dumbbells in the bottom of the squat is not required; a power clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. Touch and go is permitted, and only one head of the dumbbell is required to touch the floor between repetitions. The front rack position includes the rear head of the dumbbell over or slightly behind the center of the athlete's body. The rep is credited when both athletes hips and knees are fully extended at the same time with dumbbells in the front rack position. If one athlete reaches extension before the other athlete, they may wait for them at the top of the rep.

Synchronized Hanging Knee Raises

The athletes must go from a full hang to having knees above the height of the hips. At the start of each rep the arms must be fully extended and heels must be brought back behind the bar. Athletes may wrap tape around the bar OR wear hand protection but may not do both. The rep is credited when the pair of athletes bring their knees to above hip height at the same time. 

Synchronize Dumbbell Squat Clean Thruster

The dumbbells begin on the ground. The athlete must pass through a full squat with the hips below the knees. Receiving the dumbbells in the bottom of the squat is not required; a power clean followed by a thruster will be permitted, but a deadlift followed by a hang clean thruster is not allowed. The rep must be completed in one fluid motion from the bottom of the squat. A squat clean followed by a jerk or press is now allowed. Touch and go is permitted, and only one head of the dumbbell is required to touch the floor between repetitions. The rep is credited when both athletes hips and knees are fully extended at the same time with dumbbells overhead and elbows locked out. If one athlete reaches extension before the other athlete, they may wait for them at the top of the rep.

Jumping Chest-to-Bar Pull-Up

The athlete must start each rep with fully extended arms. The rep is credited when the chest clearly comes into contact with the bar below the collarbone bone. Athletes may wrap tape around the pull-up bar OR wear hand protections but they may not do both. Male athletes may use a 20-inch box and female athletes may use a 24-inch box. There will be one box provided per lane, and athletes can flip it to the required height as they choose. This is not synchronized.

Synchronized Goblet Squats

The rep begins from the top, with knees and hips extended and held at the chest, just under the chin. A squat clean into the first rep is allowed.  At the bottom of the squat, the hip crease must pass below the knees. The rep is credited when both athletes have their hips and knees fully extended with the dumbbell held at the chest. If one athlete reached an extension before the other athlete, they may wait for them at the top of the rep.

Sit-to-Stand Rope Climbs

Each rep starts with the athlete's hips on the ground. The athlete's knees MUST be straight while the rep is being completed. Athletes will climb the rope, keeping their feet in contact with the ground. Athletes will climb until they reach a standing position with feet flat on the ground. There is no requirement during the descent of the climb. Each rep is recorded when the hips touch the ground.

PART A - FOR TIME
Time to finish chipper - 100pts 

PART B - FOR CALORIES
Max Calories on the Rower - 100pts 

PART C - FOR REPS 
Reps of Legless Rope Climbs (Competitive), Rope Climbs (Intermediate) or Sit-to-Stand Rope Climbs (Scaled

PART A - FOR TIME
Time to finish chipper - 100pts 

PART B - FOR CALORIES
Max Calories on the Rower - 100pts 

PART C - FOR REPS 
Reps of Legless Rope Climbs (Competitive), Rope Climbs (Intermediate) or Sit-to-Stand Rope Climbs (Scaled)

A - FOR TIME
300m Sprint

B - MAX LOAD
1-Rep Max Snatch
1-Rep Max Clean & Jerk

SCORING

• Female Run Time: 50pts
• Male Run Time: 50pts
• Female Snatch Weight: 25pt
  
• Female C & J Weight: 25pt
• Male Snatch Weight: 25pt
• Male C & J Weight: 25pt

WORKOUT FLOW

On an 8-minute running clock, athletes will perform both part A and part B. The workout begins with the female athletes starting in front of their lifting platform. At the call of “3-2-1...go”, Female A and Female B will begin the 300m run. The athletes will perform three laps and their time will stop when the final athlete reaches their platform. Once the athletes have completed their 300m run, they will then transition to Part B of the workout. In the remaining time, Female A and Female B will perform a 1-rep max snatch and 1-rep max clean & jerk. Female A must finish the snatch before Female B can record her clean and jerk. However, Female B can warm-up with the snatch weight. Athletes have a choice of which lift they choose to perform. At the 8 minute mark, there will be a 30 second window for the team to organize their lifting platform before the male pair perform the same workout. At the sound of the beep, the male athletes will begin their 300m run. Athletes may load the bar before their run.

Run

Athlete pairs will begin and end the run on their lifting platform. Pairs will run the outlined run course at the same time. The score will be recorded when the final athlete reaches the lifting platform. Athletes are not required to run beside eachother.

1-Rep Snatch

The barbell can be pre-loaded before the workout begins and the barbell will begin on the ground. Power Snatch, Squat snatch and Split Snatches are permitted. Hang Snatches are not permitted.  The barbell must be lifted overhead in one motion. The weight is recorded when the barbell is locked out overhead, and arms, hips, and legs are extended. The bar must be over or slightly behind the center of the body, with feet in line. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern. Clips must be on the barbell. 

1-Rep Clean & Jerk

The barbell can be pre-loaded before the workout begins and the barbell will begin on the ground. Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed. The lift must have two distinct phases: the clean and the jerk. Snatching is not permitted. The barbell must make contact with the shoulders. It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. The weight is recorded when the barbell is locked out overhead, and arms, hips, and legs are extended. The bar must be over or slightly behind the center of the body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern. Clips must be on the barbell.

A - FOR TIME
300m Sprint

B - MAX LOAD
1-Rep Max Snatch
1-Rep Max Clean & Jerk

SCORING

• Female Run Time: 50pts
• Male Run Time: 50pts
• Female Snatch Weight: 25pt
  
• Female C & J Weight: 25pt
• Male Snatch Weight: 25pt
• Male C & J Weight: 25pt

A - FOR TIME
300m Sprint

B - MAX LOAD
1-Rep Max Snatch
1-Rep Max Clean & Jerk

SCORING

• Female Run Time: 50pts
• Male Run Time: 50pts
• Female Snatch Weight: 25pt
  
• Female C & J Weight: 25pt
• Male Snatch Weight: 25pt
• Male C & J Weight: 25pt

A - FOR TIME
300m Sprint

B - MAX LOAD
1-Rep Max Snatch
1-Rep Max Clean & Jerk

SCORING

• Female Run Time: 50pts
• Male Run Time: 50pts
• Female Snatch Weight: 25pt
  
• Female C & J Weight: 25pt
• Male Snatch Weight: 25pt
• Male C & J Weight: 25pt

A - FOR TIME
300m Sprint

B - MAX LOAD
1-Rep Max Snatch
1-Rep Max Clean & Jerk

SCORING

Female Run Time: 50pts
Male Run Time: 50pts
Female Snatch Weight: 25pt

Female C & J Weight: 25pt
Male Snatch Weight: 25pt
Male C & J Weight: 25pt
 

A - FOR TIME
300m Sprint

B - MAX LOAD
1-Rep Max Snatch
1-Rep Max Clean & Jerk

SCORING

• Female Run Time: 50pts
• Male Run Time: 50pts
• Female Snatch Weight: 25pt
  
• Female C & J Weight: 25pt
• Male Snatch Weight: 25pt
• Male C & J Weight: 25pt

AMRAP 12 FOR REPS: 

Male A & Female A 
6 Synchronized Burpees Over Dumbbell
12 Sychronized Alternating Dumbbell Snatches
50ft Worm Walking Lunge
Climb Over Wall
50ft Run

Male B & Female B
50ft Run
Climb Over Wall
50ft Worm Walking Lunge
12 Sychronized Alternating Dumbbell Snatches
6 Synchronized Burpees Over Dumbbell

SCORING

• Total Reps: 200pts

WEIGHT

• M: 1x 35lb Dumbbell 
• F: 1x 20lb Dumbbell 

WORKOUT FLOW

The workout begins with all athletes behind the starting line.  At the call of “3-2-1...go”, Male A and Female A will begin performing their 6 synchronized burpees over the dumbbell. Once the burpees have been completed, athletes will then perform 12 alternating dumbbell snatches and proceed to lunge 50ft with dumbbell. This lunge will be not sychronized with their partner. If one partner finishes before the other, they cannot move onto the rest of the workout until their partner finishes the lunge. Once both athletes cross the 50ft indicator, Male A and Female A can use assistance to climb over the wall and then they will run back to the starting line. Male B and Female B will complete the workout in reverse order. The score of this workout is total reps completed.

MOVEMENTS

Synchronized Burpees Over Dumbells

Male athletes and female athletes will start on opposite sides of the dumbbells, both athletes facing forward. The burpee must be performed lateral to and beside the dumbbells. Athletes may jump or step back to reach the bottom position. Chest and thighs must touch the ground at the same time for both athletes in order for the rep to be recorded. Athletes may step over or jump over the dumbbells. The rep will be recorded once both athletes' feet are on the opposite side of the dumbbells. 

Synchronized Alternating Dumbbell Snatches

The dumbbell snatches start with both heads of the dumbbell on the ground. Both athletes must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition. The rep is credited when the arms, hips, and knees are fully extended and the dumbbell is clearly over the middle of the athlete’s body when viewed from profile. Athletes may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Dumbbell Walking Lunge

Both athletes feet will start behind the 50ft line. Each lunge begins with dumbbell in the front rack or goblet position and athletes standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbell must remain in the front rack or goblet positionon for the duration of the rep. Stopping both feet tougher on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athletes must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athletes fail to meet any standard during a step, including not touching the trailing knee to the ground , not reaching full extension at the top of the rep or not keeping the dumbbell in the front rack or goblet position for the entire rep, the athletes must go back to where their judge indicates. Both athlete’s feet must touch the ground completely clear of the 50-foot indicator for the rep to be credited. Each 10ft segement will count as 1 rep. The lunge is not synchronized. 

Assisted Climb Over Wall

Athletes will start on one side of a 6-ft wall, attempt to climb over and place themselves on the opposite side of the wall. Athletes are permitted to use any assistance from each other to climb over the wall. There is no requirement for the descent of the climb. The climb over wall is worth two points, one point per athlete. 

Run

Both athletes must start with their feet clearly behind the start line. The run is completed when both athletes reach the 50-ft mark. Each 10ft segment is 1 rep.