Partner 1:

20/16 Cal Echo Bike

15 Deadlifts 255/185

100’ HS walk/ OH Plate

Lunge 45/25

Then partner 1 rests while partner 2 completes the same sequence.

Then Partner 1 does:

100’ HS walk/OH Plate

Lunge 45/25

15 Deadlift 255/185

20/16 Echo Bike

Partner 2 then completes same sequence

Time Cap:

15 minutes

Loading:

Barbell - 255/185, Plate Lunge 45/25

Flow:

The workout begins with both athletes standing behind their designated Echo bike. At the call of

3,2,1,..Go, Athlete 1 will mount the bike and accumulate their required amount of calories. Upon

completion of the calories, Athlete 1 will then move to their designated barbell and complete 15

deadlifts reps. Upon completion of the deadlift reps, Athlete 1 then completes a 100 ft.

handstand walk. Once Athlete 1 completes the 100 ft. handstand walk, Athlete 2 will complete

the same amount of work in the same order. Once athlete 2 completes all of the required work,

athlete 1 will complete a 100 ft. handstand walk, followed by 15 deadlifts at their designated

weight and finish with their required amount of calories on the Echo bike. Athlete 2 will then

complete the same amount of work in the same fashion. The workout is complete when both

athlete 2 finished their designated amount of calories on the echo bike.

Special Note: Intermediate Teams will have one athlete complete the handstand walk and one

athlete complete overhead walking lunges.

Scoring:

The score is the time it takes to finish the workout. If the athletes exceed the time cap, they will

receive a one-second penalty for each repetition of the barbell not completed, and/or a one

second penalty for every 5 ft. increment of handstand walk/ lunge not completed.

Movement Standards:

Echo Bike

• The monitor on the bike will be reset to zero each time an athlete gets on the bike

• The athlete must remain on the bike until the monitor reads the designated amount of calories

• Each athlete is free to adjust the seat and desired. It is the responsibility of the athlete to change/adjust the seat.

Deadlifts

• The barbell starts on the ground. Collars must be placed outside the plates.

• The athlete’s hands must be outside the knees.Sumo deadlifts are not allowed.

• The rep is credited when:

  • The athlete’s hips and knees reach full extension, and

  • The athlete’s head and shoulders are behind the bar.

• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.

• Athletes may NOT wear gymnastics grips during this workout.

Overhead Plate Walking Lunge

• This is an overhead walking lunge. Two hands must be on the plate while lunging. Each lunge begins with a plate overhead, the feet together and the athlete standing tall with hips and knees extended.

• The athlete must be behind the mark denoting the start of the segment being attempted.

• At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the plate must be above the height of the athlete’s head.

• If, during the lunge, the plate comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue.

• The rep is credited when the athlete gets both heels across the line, has the plate in the overhead position and is standing tall with hips and knees fully extended.

• Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

• The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed.

• Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.

Handstand Walks

• Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.

• Stepping over the line or landing with your hands on or over the line is a “no rep.”

• Must walk forward.

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

• Each 5-foot section will count as 1 rep.

• Must handstand walk across each line. Jumping both hands over the line to finish a section is not allowed.

Click here to purchase a SPECTATOR PASS

Partner 1:

20/16 Cal Echo Bike

15 Deadlifts 255/185

100’ HS walk/ OH Plate

Lunge 45/25

Then partner 1 rests while partner 2 completes the same sequence.

Then Partner 1 does:

100’ HS walk/OH Plate

Lunge 45/25

15 Deadlift 255/185

20/16 Echo Bike

Partner 2 then completes same sequence

Time Cap:

15 minutes

Loading:

Barbell - 255/185, Plate Lunge 45/25

Flow:

The workout begins with both athletes standing behind their designated Echo bike. At the call of

3,2,1,..Go, Athlete 1 will mount the bike and accumulate their required amount of calories. Upon

completion of the calories, Athlete 1 will then move to their designated barbell and complete 15

deadlifts reps. Upon completion of the deadlift reps, Athlete 1 then completes a 100 ft.

handstand walk. Once Athlete 1 completes the 100 ft. handstand walk, Athlete 2 will complete

the same amount of work in the same order. Once athlete 2 completes all of the required work,

athlete 1 will complete a 100 ft. handstand walk, followed by 15 deadlifts at their designated

weight and finish with their required amount of calories on the Echo bike. Athlete 2 will then

complete the same amount of work in the same fashion. The workout is complete when both

athlete 2 finished their designated amount of calories on the echo bike.

Special Note: Masters teams will have both athletes complete overhead walking lunges in place of handstand walks.

Scoring:

The score is the time it takes to finish the workout. If the athletes exceed the time cap, they will

receive a one-second penalty for each repetition of the barbell not completed, and/or a one

second penalty for every 5 ft. increment of handstand walk/ lunge not completed.

Movement Standards:

Echo Bike

• The monitor on the bike will be reset to zero each time an athlete gets on the bike

• The athlete must remain on the bike until the monitor reads the designated amount of calories

• Each athlete is free to adjust the seat and desired. It is the responsibility of the athlete to change/adjust the seat.

Deadlifts

• The barbell starts on the ground. Collars must be placed outside the plates.

• The athlete’s hands must be outside the knees.Sumo deadlifts are not allowed.

• The rep is credited when:

  • The athlete’s hips and knees reach full extension, and

  • The athlete’s head and shoulders are behind the bar.

• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.

• Athletes may NOT wear gymnastics grips during this workout.

Overhead Plate Walking Lunge

• This is an overhead walking lunge. Two hands must be on the plate while lunging. Each lunge begins with a plate overhead, the feet together and the athlete standing tall with hips and knees extended.

• The athlete must be behind the mark denoting the start of the segment being attempted.

• At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the plate must be above the height of the athlete’s head.

• If, during the lunge, the plate comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue.

• The rep is credited when the athlete gets both heels across the line, has the plate in the overhead position and is standing tall with hips and knees fully extended.

• Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

• The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed.

• Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.

Click here to purchase a SPECTATOR PASS

Partner 1:

20/16 Cal Echo Bike

15 Deadlifts 315/225

100’ HS walk

Then Partner 1 rests while partner 2 completes the same sequence.

Then Partner 1 does:

100’ HS walk

15 Deadlift 315/225

20/16 Echo Bike

Partner 2 then completes same sequence

Time Cap:

15 minutes

Loading:

RX: Barbell - 315/225

Flow:

The workout begins with both athletes standing behind their designated Echo bike. At the call of

3,2,1,..Go, Athlete 1 will mount the bike and accumulate their required amount of calories. Upon

completion of the calories, Athlete 1 will then move to their designated barbell and complete 15

deadlifts reps. Upon completion of the deadlift reps, Athlete 1 then completes a 100 ft.

handstand walk. Once Athlete 1 completes the 100 ft. handstand walk, Athlete 2 will complete

the same amount of work in the same order. Once athlete 2 completes all of the required work,

athlete 1 will complete a 100 ft. handstand walk, followed by 15 deadlifts at their designated

weight and finish with their required amount of calories on the Echo bike. Athlete 2 will then

complete the same amount of work in the same fashion. The workout is complete when both

athlete 2 finished their designated amount of calories on the echo bike.

Scoring:

The score is the time it takes to finish the workout. If the athletes exceed the time cap, they will

receive a one-second penalty for each repetition of the barbell not completed, and/or a one

second penalty for every 5 ft. increment of handstand walk/ lunge not completed.

Movement Standards:

Echo Bike

• The monitor on the bike will be reset to zero each time an athlete gets on the bike

• The athlete must remain on the bike until the monitor reads the designated amount of

• calories

• Each athlete is free to adjust the seat and desired. It is the responsibility of the athlete to change/adjust the seat.

Deadlifts

• The barbell starts on the ground. Collars must be placed outside the plates.

• The athlete’s hands must be outside the knees.Sumo deadlifts are not allowed.

• The rep is credited when:

  • The athlete’s hips and knees reach full extension, and

  • The athlete’s head and shoulders are behind the bar.

• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.

• Athletes may NOT wear gymnastics grips during this workout.

Handstand Walks

• Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.

• Stepping over the line or landing with your hands on or over the line is a “no rep.”

• Must walk forward.

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

• A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

• Each 5-foot section will count as 1 rep.

• Must handstand walk across each line. Jumping both hands over the line to finish a section is not allowed.

Click here to purchase a SPECTATOR PASS

Partner 1:

16/12 Cal Echo Bike

15 Deadlifts 205/155

100 OH Plate Lunge 25/10

Then Partner 1 rests while partner 2 completes the same sequence.

Then Partner 1 does:

100’ OH Plate Lunge 25/10

15 Deadlift 205/155

16/12 Echo Bike

Partner 2 then completes same sequence

Time Cap:

15 minutes

Loading:

Scaled: Barbell - 205/155, Plate Lunge 25/10

Flow:

The workout begins with both athletes standing behind their designated Echo bike. At the call of

3,2,1,..Go, Athlete 1 will mount the bike and accumulate their required amount of calories. Upon

completion of the calories, Athlete 1 will then move to their designated barbell and complete 15

deadlifts reps. Upon completion of the deadlift reps, Athlete 1 then completes a 100 ft.

handstand walk. Once Athlete 1 completes the 100 ft. handstand walk, Athlete 2 will complete

the same amount of work in the same order. Once athlete 2 completes all of the required work,

athlete 1 will complete a 100 ft. handstand walk, followed by 15 deadlifts at their designated

weight and finish with their required amount of calories on the Echo bike. Athlete 2 will then

complete the same amount of work in the same fashion. The workout is complete when both

athlete 2 finished their designated amount of calories on the echo bike.

Special Note: Scaled teams will have both athletes complete overhead walking lunges in place of handstand walks.

Scoring:

The score is the time it takes to finish the workout. If the athletes exceed the time cap, they will

receive a one-second penalty for each repetition of the barbell not completed, and/or a one

second penalty for every 5 ft. increment of handstand walk/ lunge not completed.

Movement Standards:

Echo Bike

• The monitor on the bike will be reset to zero each time an athlete gets on the bike

• The athlete must remain on the bike until the monitor reads the designated amount of calories

• Each athlete is free to adjust the seat and desired. It is the responsibility of the athlete to change/adjust the seat.

Deadlifts

• The barbell starts on the ground. Collars must be placed outside the plates.

• The athlete’s hands must be outside the knees.Sumo deadlifts are not allowed.\

• The rep is credited when:

  • the athlete’s hips and knees reach full extension, and

  • the athlete’s head and shoulders are behind the bar.

• Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.

• Athletes may NOT wear gymnastics grips during this workout.

Overhead Plate Walking Lunge

• This is an overhead walking lunge. Two hands must be on the plate while lunging. Each lunge begins with a plate overhead, the feet together and the athlete standing tall with hips and knees extended.

• The athlete must be behind the mark denoting the start of the segment being attempted.

• At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the plate must be above the height of the athlete’s head.

• If, during the lunge, the plate comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue.

• The rep is credited when the athlete gets both heels across the line, has the plate in the overhead position and is standing tall with hips and knees fully extended.

• Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

• The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed.

• Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.

Click here to purchase a SPECTATOR PASS

10 Rounds:

10 Dumbbell Bench

Press 50/35

7 Toes to Bar

Time Cap:

15 minutes

Loading:

DB - 50/35

Flow:

The workout begins with both athletes standing behind the designated start line. At the call of

3,2,1...Go, athlete 1 will complete 10 dumbbell bench press. Athlete 2 will then complete 10

dumbbell bench press. Once both athletes have both completed their bench press reps, both

athletes will move together to the pull-up rig. Athlete 1 will then complete 10 toes to bar

(Intermediate: 7 Toes to bar, Scaled: 10 hanging knee raises). Athlete 2 will then complete 10

toes to bar. Both athletes will then move back to their bench press station. Athletes will

continue this fashion of “I go, you go” until both athletes have completed a total of 10 rounds of

bench press and toes to bar. The workout is complete when both athletes cross the designated

finish line.

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive

a one-second penalty for each repetition of the bench press and/or toes to bar not completed.

Movement Standards:

Dumbbell Bench Press

• Each rep starts with full extension of the arms.

• Before lowering,you must pause with your arms clearly extended and the dumbbells over

• your torso.

• A spotter may NOT be used to assist you at any point.

• Both feet must remain on the floor throughout the entire movement.

• Your shoulders and buttocks must remain in contact with the bench throughout the

• movement.

• During the lift, if your feet come off the floor(or bumper plates) at any point, or your

• shoulders and/or buttocks come off the bench, the rep will not count.

• The one dumbbell head must make contact with any part of your chest at the bottom of

• the movement.

• You may NOT pause or rest with the dumbbell on your chest/torso.

• The rep counts when your arms return to full extension with the dumbbell over your

• torso.

• If a spotter touches you or the dumbbell at any point, it is an immediate no rep.

Toes to Bar

• Begin by hanging from the pull-up bar with arms extended.

• Heels must pass behind the vertical upright of the rig to ensure full extension

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping

• the bar is not.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time,

• between the hands.

• Any part of the feet may make contact with the bar.

Click here to purchase a SPECTATOR PASS

10 Rounds:

10 Dumbbell Bench

Press 50/35

7 Toes to Bar

Time Cap:

15 minutes

Loading:

DB - 50/35

Flow:

The workout begins with both athletes standing behind the designated start line. At the call of

3,2,1...Go, athlete 1 will complete 10 dumbbell bench press. Athlete 2 will then complete 10

dumbbell bench press. Once both athletes have both completed their bench press reps, both

athletes will move together to the pull-up rig. Athlete 1 will then complete 10 toes to bar

(Intermediate: 7 Toes to bar, Scaled: 10 hanging knee raises). Athlete 2 will then complete 10

toes to bar. Both athletes will then move back to their bench press station. Athletes will

continue this fashion of “I go, you go” until both athletes have completed a total of 10 rounds of

bench press and toes to bar. The workout is complete when both athletes cross the designated

finish line.

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive

a one-second penalty for each repetition of the bench press and/or toes to bar not completed.

Movement Standards:

Dumbbell Bench Press

• Each rep starts with full extension of the arms.

• Before lowering,you must pause with your arms clearly extended and the dumbbells over

• your torso.

• A spotter may NOT be used to assist you at any point.

• Both feet must remain on the floor throughout the entire movement.

• Your shoulders and buttocks must remain in contact with the bench throughout the

• movement.

• During the lift, if your feet come off the floor(or bumper plates) at any point, or your

• shoulders and/or buttocks come off the bench, the rep will not count.

• The one dumbbell head must make contact with any part of your chest at the bottom of

• the movement.

• You may NOT pause or rest with the dumbbell on your chest/torso.

• The rep counts when your arms return to full extension with the dumbbell over your

• torso.

• If a spotter touches you or the dumbbell at any point, it is an immediate no rep.

Toes to Bar

• Begin by hanging from the pull-up bar with arms extended.

• Heels must pass behind the vertical upright of the rig to ensure full extension

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping

• the bar is not.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time,

• between the hands.

• Any part of the feet may make contact with the bar.

Click here to purchase a SPECTATOR PASS

10 Rounds:

10 Dumbbell Bench

Press 50/35

10 Toes to Bar

Time Cap:

15 minutes

Loading:

DB - 50/35

Flow:

The workout begins with both athletes standing behind the designated start line. At the call of

3,2,1...Go, athlete 1 will complete 10 dumbbell bench press. Athlete 2 will then complete 10

dumbbell bench press. Once both athletes have both completed their bench press reps, both

athletes will move together to the pull-up rig. Athlete 1 will then complete 10 toes to bar

(Intermediate: 7 Toes to bar, Scaled: 10 hanging knee raises). Athlete 2 will then complete 10

toes to bar. Both athletes will then move back to their bench press station. Athletes will

continue this fashion of “I go, you go” until both athletes have completed a total of 10 rounds of

bench press and toes to bar. The workout is complete when both athletes cross the designated

finish line.

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive

a one-second penalty for each repetition of the bench press and/or toes to bar not completed.

Movement Standards:

Dumbbell Bench Press

• Each rep starts with full extension of the arms.

• Before lowering,you must pause with your arms clearly extended and the dumbbells over

• your torso.

• A spotter may NOT be used to assist you at any point.

• Both feet must remain on the floor throughout the entire movement.

• Your shoulders and buttocks must remain in contact with the bench throughout the

• movement.

• During the lift, if your feet come off the floor(or bumper plates) at any point, or your

• shoulders and/or buttocks come off the bench, the rep will not count.

• The one dumbbell head must make contact with any part of your chest at the bottom of

• the movement.

• You may NOT pause or rest with the dumbbell on your chest/torso.

• The rep counts when your arms return to full extension with the dumbbell over your

• torso.

• If a spotter touches you or the dumbbell at any point, it is an immediate no rep.

Toes to Bar

• Begin by hanging from the pull-up bar with arms extended.

• Heels must pass behind the vertical upright of the rig to ensure full extension

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping

• the bar is not.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time,

• between the hands.

• Any part of the feet may make contact with the bar.

Click here to purchase a SPECTATOR PASS

10 Rounds:

10 Dumbbell Bench

Press 35/20

10 Hanging Knee Raises

Time Cap:

15 minutes

Loading:

DB - 35/20

Flow:

The workout begins with both athletes standing behind the designated start line. At the call of

3,2,1...Go, athlete 1 will complete 10 dumbbell bench press. Athlete 2 will then complete 10

dumbbell bench press. Once both athletes have both completed their bench press reps, both

athletes will move together to the pull-up rig. Athlete 1 will then complete 10 toes to bar

(Intermediate: 7 Toes to bar, Scaled: 10 hanging knee raises). Athlete 2 will then complete 10

toes to bar. Both athletes will then move back to their bench press station. Athletes will

continue this fashion of “I go, you go” until both athletes have completed a total of 10 rounds of

bench press and toes to bar. The workout is complete when both athletes cross the designated

finish line.

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive

a one-second penalty for each repetition of the bench press and/or toes to bar not completed.

Movement Standards:

Dumbbell Bench Press

• Each rep starts with full extension of the arms.

• Before lowering,you must pause with your arms clearly extended and the dumbbells over

• your torso.

• A spotter may NOT be used to assist you at any point.

• Both feet must remain on the floor throughout the entire movement.

• Your shoulders and buttocks must remain in contact with the bench throughout the

• movement.

• During the lift, if your feet come off the floor(or bumper plates) at any point, or your

• shoulders and/or buttocks come off the bench, the rep will not count.

• The one dumbbell head must make contact with any part of your chest at the bottom of

• the movement.

• You may NOT pause or rest with the dumbbell on your chest/torso.

• The rep counts when your arms return to full extension with the dumbbell over your

• torso.

• If a spotter touches you or the dumbbell at any point, it is an immediate no rep.

Hanging Knee Raises

• Scaled athletes may perform hanging knee-raises.

• Begin by hanging from the pull-up bar with arms extended.

• Heels must pass behind the vertical upright of the rig to ensure full extension

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the knees are above the hips.

Click here to purchase a SPECTATOR PASS

4 Sets (3:00 on/1:00 off)

50 Synchro Double Unders

10 Synchro OHS 135/95

Synchro Max Burpee Box Jump Overs 24/20

Total Workout Time:

15 minutes

Loading:

Intermediate: Barbell - 135/95, Box 24/20”

Flow:

The workout begins with both athletes standing behind their designated jump rope mats. At the

call of 3,2,1...Go, both athletes will step onto their mats and pick up their jumps ropes. Both

athletes will complete 100 synchronized double-unders (Scaled athletes: single-unders). Upon

completion of the synchronized double-unders, both athletes will move to their designated lifting

area. Both athletes will then complete 10 synchronized overhead squats (Scaled athletes: Front

squats). Upon completion of the overhead squats, athletes will move to their plyo boxes.

Athletes will complete as many reps as possible of synchronized burpee box jump overs

(Scaled athletes: Burpee box step overs or jump overs) in the time remaining. The team will

then have a one minute rest period. After the one minute rest period, athletes will complete the

series of movements again. Teams complete a total of 4 sets of this workout.

Scoring:

The score for this workout will be the total number of reps completed each round, then

combined for a total rep count for the entire 4 sets.

Movement Standards:

Synchro Double-unders

• This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

• Both athletes must jump in unison together, with the rope passing under their feet at the same time for the synchronized reps to count

Synchronized Overhead Squats

• The hip crease must be below the top of the knee at the bottom.

• A full squat snatch is permitted, but not required to start the movement if standard depth is achieved.

• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

• Both athletes must show a complete lockout and full extension at the top for the synchronized rep to be counted.

Synchro Burpee Box Jump-overs

• The burpee box jump-over starts with both athletes facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athletes’ bodies must remain perpendicular to the box, while on the ground. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

• There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.

Click here to purchase a SPECTATOR PASS

4 Sets (3:00 on/1:00 off)

50 Synchro Double Unders

10 Synchro Front Squats 135/95

Synchro Max Burpee Box Jump Overs 24/20

Total Workout Time:

15 minutes

Loading:

Barbell - 135/95, Box 24/20”

Flow:

The workout begins with both athletes standing behind their designated jump rope mats. At the

call of 3,2,1...Go, both athletes will step onto their mats and pick up their jumps ropes. Both

athletes will complete 100 synchronized double-unders (Scaled athletes: single-unders). Upon

completion of the synchronized double-unders, both athletes will move to their designated lifting

area. Both athletes will then complete 10 synchronized overhead squats (Scaled athletes: Front

squats). Upon completion of the overhead squats, athletes will move to their plyo boxes.

Athletes will complete as many reps as possible of synchronized burpee box jump overs

(Scaled athletes: Burpee box step overs or jump overs) in the time remaining. The team will

then have a one minute rest period. After the one minute rest period, athletes will complete the

series of movements again. Teams complete a total of 4 sets of this workout.

Scoring:

The score for this workout will be the total number of reps completed each round, then

combined for a total rep count for the entire 4 sets.

Movement Standards:

Synchro Double-unders

• This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

• Both athletes must jump in unison together, with the rope passing under their feet at the same time for the synchronized reps to count

Synchronized Front Squats

• The hip crease must pass below the top of the knee at the bottom of the rep.

• The barbell must be in a front rack position for the rep to be counted. The hands are not required to be in a certain position. The barbell just needs to be in the front rack position.

• A squat clean may be performed to complete the first rep, but is not required.

• The hips and knees must come to a full lockout position at the top of the squat for the rep to count.

• Both athletes must show a complete lockout and full extension at the top for the synchronized rep to be counted.

Synchro Burpee Box Jump-overs

• The burpee box jump-over starts with both athletes facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athletes’ bodies must remain perpendicular to the box, while on the ground. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

• There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.

Click here to purchase a SPECTATOR PASS

4 Sets (3:00 on/1:00 off)

100 Synchro Double Unders

10 Synchro OHS 155/105

Synchro Max Burpee Box Jump Overs 24/20

Total Workout Time:

15 minutes

Loading:

Barbell -155/105, Box 24/20”

Flow:

The workout begins with both athletes standing behind their designated jump rope mats. At the

call of 3,2,1...Go, both athletes will step onto their mats and pick up their jumps ropes. Both

athletes will complete 100 synchronized double-unders (Scaled athletes: single-unders). Upon

completion of the synchronized double-unders, both athletes will move to their designated lifting

area. Both athletes will then complete 10 synchronized overhead squats (Scaled athletes: Front

squats). Upon completion of the overhead squats, athletes will move to their plyo boxes.

Athletes will complete as many reps as possible of synchronized burpee box jump overs

(Scaled athletes: Burpee box step overs or jump overs) in the time remaining. The team will

then have a one minute rest period. After the one minute rest period, athletes will complete the

series of movements again. Teams complete a total of 4 sets of this workout.

Scoring:

The score for this workout will be the total number of reps completed each round, then

combined for a total rep count for the entire 4 sets.

Movement Standards:

Synchro Double-unders

• This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

• Both athletes must jump in unison together, with the rope passing under their feet at the same time for the synchronized reps to count

Synchronized Overhead Squats

• The hip crease must be below the top of the knee at the bottom.

• A full squat snatch is permitted, but not required to start the movement if standard depth is achieved.

• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

• Both athletes must show a complete lockout and full extension at the top for the synchronized rep to be counted.

Synchro Burpee Box Jump-overs

• The burpee box jump-over starts with both athletes facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athletes’ bodies must remain perpendicular to the box, while on the ground. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

• There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

• Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.

Click here to purchase a SPECTATOR PASS

4 Sets (3:00 on/1:00 off)

100 Synchro Single Unders

10 Synchro Front Squats 115/75

Synchro Max Burpee Box Jump/Step Overs 20/20

Total Workout Time:

15 minutes

Loading:

Scaled: Barbell - 115/75, Box 20/20”

Flow:

The workout begins with both athletes standing behind their designated jump rope mats. At the

call of 3,2,1...Go, both athletes will step onto their mats and pick up their jumps ropes. Both

athletes will complete 100 synchronized double-unders (Scaled athletes: single-unders). Upon

completion of the synchronized double-unders, both athletes will move to their designated lifting

area. Both athletes will then complete 10 synchronized overhead squats (Scaled athletes: Front

squats). Upon completion of the overhead squats, athletes will move to their plyo boxes.

Athletes will complete as many reps as possible of synchronized burpee box jump overs

(Scaled athletes: Burpee box step overs or jump overs) in the time remaining. The team will

then have a one minute rest period. After the one minute rest period, athletes will complete the

series of movements again. Teams complete a total of 4 sets of this workout.

Scoring:

The score for this workout will be the total number of reps completed each round, then

combined for a total rep count for the entire 4 sets.

Movement Standards:

Synchro Single-unders

• For the scaled division, this is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

• Both athletes must jump in unison together, with the rope passing under their feet at the same time for the synchronized reps to count

Synchronized Front Squats

• The hip crease must pass below the top of the knee at the bottom of the rep.

• The barbell must be in a front rack position for the rep to be counted. The hands are not required to be in a certain position. The barbell just needs to be in the front rack position.

• A squat clean may be performed to complete the first rep, but is not required.

• The hips and knees must come to a full lockout position at the top of the squat for the rep to count.

• Both athletes must show a complete lockout and full extension at the top for the synchronized rep to be counted.

Synchronized Burpee Box Step-over

• The burpee box step-over starts with the athlete facing the box while touching the chest and thighs to the ground, and finishes with the athlete jumping or stepping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athletes’ bodies must remain perpendicular to the box for the rep to count. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

• There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.

• Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.

Click here to purchase a SPECTATOR PASS

Time Cap:

12 Minute AMRAP

Partner 1: 30 Clean & jerks (115/75)

Partner 2: 30 C2B Pullups Switch, then Max wall ball shots (20/14) in time remaining

Loading:

Barbell - 115/75, Wall Ball - 20/14

Flow:

The workout begins with both athletes standing behind the start line. At the call of 3,2,1...Go,

athlete 1 will traverse down their designated lane to the pull-up rig. Athlete 1 will then complete

a set of 30 bar muscle-ups (Intermediate: Chest to bar pullups). Simultaneously, Athlete 2 will

step onto the lifting mat and complete a set of 30 Clean and jerks at the assigned weight. Once

both athletes have completed their required amount of reps, they will switch. Athlete 1 will now

complete 30 clean and jerks and athlete 2 will complete 30 bar muscle-ups. Once both athletes

have completed all required reps of both bar muscle-up and clean and jerks, they will then move

to the pull-up rig and complete as many reps of wall ball shots as possible in the time remaining.

The time cap for this workout will be 12 minutes.

Scoring:

The score is the total number of reps completed in the 12 minutes.

Movement Standards:

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to pause at any point while lifting the barbell from the ground. (No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift.

• The barbell must stop at the shoulders. (No thrusters)

• The athlete must stay on the designated mats for the lift to count.

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.

C2B Pull-Ups

• The athlete must start each rep with their arms fully extended and their feet off the ground.

• Any style of pull-up or grip is permitted as long as the other requirements are met.

• The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar is not.

Wall Ball Shots

• At the start of each rep, the ball must be in the support position in front of the athlete’s body.

• Squat until the hip crease is below the knees.

• A squat clean to start the wall ball shot is allowed but not required as long as the ball starts on the ground.

• The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

• If the ball hits low or does not hit the wall, the rep will not count.

• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Click here to purchase a SPECTATOR PASS

AMRAP 12 Min:
Team of 2 completes 60 cleans and Jerks (95/65) In the time remaining, complete as many dumbbell thrusters as possible (35/20).

Time Cap:

12 Minute Amrap

Loading:

Barbell - 95/65, Dumbbell - 35/20

Flow:

The workout begins with both athletes standing behind the start line. At the call of 3,2,1,..Go,

Athlete 1 will approach the lifting mat and begin to complete a total of 30 clean and jerks at their

assigned weight. Athlete 2 may begin to complete their set of 30 clean and jerks at their

assigned weight whenever they would like. Only one athlete is allowed to lift at a time. A total

of 60 clean and jerks will be completed between the two athletes (Athlete 1 will do 30 reps and

Athlete 2 will do 30 reps) Once both athletes have completed the required reps, they will then

move to the set of dumbbells and complete as many reps as possible of duel dumbbell thrusters

in the time remaining. The time cap for this workout will be 12 minutes.

Scoring:

The score is the total number of reps completed in the 12 minutes.

Movement Standards:

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to pause at any point while lifting the barbell from the ground. (No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift.

• The barbell must stop at the shoulders. (No thrusters)

• The athlete must stay on the designated mats for the lift to count.

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.

Dumbbell Thruster

• Each set of dumbbell thrusters begins with dumbbells on the ground.

• Hold the dumbbells in the front-rack position during the squat.

• Dumbbells move from the bottom of a front squat to full lockout overhead.

• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.

• The hip crease must clearly pass below the top of the knees in the bottom position.

• The rep is credited when:

• The dumbbells are locked out overhead, with the hips, knees, and arms fully extended.

• Both dumbbells are directly over or slightly behind the middle of the body.

• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

• Athletes may not receive any assistance moving the dumbbells

Click here to purchase a SPECTATOR PASS

Amrap 12 Min:
Partner 1: 30 Clean & jerks (135/95)
Partner 2: 30 Bar Muscle Ups
Switch, then Max wall ball shots (20/14) in time remaining

Time Cap:

12 Minute Amrap

Loading:

Barbell -135/95, Wall Ball - 20/14

Flow:

The workout begins with both athletes standing behind the start line. At the call of 3,2,1...Go,

athlete 1 will traverse down their designated lane to the pull-up rig. Athlete 1 will then complete

a set of 30 bar muscle-ups (Intermediate: Chest to bar pullups). Simultaneously, Athlete 2 will

step onto the lifting mat and complete a set of 30 Clean and jerks at the assigned weight. Once

both athletes have completed their required amount of reps, they will switch. Athlete 1 will now

complete 30 clean and jerks and athlete 2 will complete 30 bar muscle-ups. Once both athletes

have completed all required reps of both bar muscle-up and clean and jerks, they will then move

to the pull-up rig and complete as many reps of wall ball shots as possible in the time remaining.

The time cap for this workout will be 12 minutes.

Scoring:

The score is the total number of reps completed in the 12 minutes.

Movement Standards:

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to pause at any point while lifting the barbell from the ground. (No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift.

• The barbell must stop at the shoulders. (No thrusters)

• The athlete must stay on the designated mats for the lift to count.

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.

Bar Muscle Ups

• The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

• Kipping the muscle-ups is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

• No portion of the foot may rise above the lowest part of the bar during the kip.

• The athlete must pass through some portion of dip before locking out over the bar.

• The rep is credited when:

  • the athlete’s arms are fully locked out in the support position above the bar; and

  • the athlete’s shoulders are over or slightly in front of the bar.

• Only the hands may touch the bar during the rep-no other part of the arm may touch the bar during the rep.

• Removing the hands in the support position is not allowed.

• At lockout, only the arms may support the athlete’s weight.

Wall Ball Shots

• At the start of each rep, the ball must be in the support position in front of the athlete’s body.

• Squat until the hip crease is below the knees.

• A squat clean to start the wall ball shot is allowed but not required as long as the ball starts on the ground.

• The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

• If the ball hits low or does not hit the wall, the rep will not count.

• If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

  ---

  Click here to purchase a SPECTATOR PASS

AMRAP 12 Min:
Team of 2 completes 60 cleans and Jerks (95/65) In the time remaining, complete as many dumbbell thrusters as possible (35/20).

Time Cap:

12 Minute Amrap

Loading:

Barbell - 95/65, Dumbbell - 35/20

Flow:

The workout begins with both athletes standing behind the start line. At the call of 3,2,1,..Go,

Athlete 1 will approach the lifting mat and begin to complete a total of 30 clean and jerks at their

assigned weight. Athlete 2 may begin to complete their set of 30 clean and jerks at their

assigned weight whenever they would like. Only one athlete is allowed to lift at a time. A total

of 60 clean and jerks will be completed between the two athletes (Athlete 1 will do 30 reps and

Athlete 2 will do 30 reps) Once both athletes have completed the required reps, they will then

move to the set of dumbbells and complete as many reps as possible of duel dumbbell thrusters

in the time remaining. The time cap for this workout will be 12 minutes.

Scoring:

The score is the total number of reps completed in the 12 minutes.

Movement Standards:

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to pause at any point while lifting the barbell from the ground. (No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift.

• The barbell must stop at the shoulders. (No thrusters)

• The athlete must stay on the designated mats for the lift to count.

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.

Dumbbell Thruster

• Each set of dumbbell thrusters begins with dumbbells on the ground.

• Hold the dumbbells in the front-rack position during the squat.

• Dumbbells move from the bottom of a front squat to full lockout overhead.

• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.

• The hip crease must clearly pass below the top of the knees in the bottom position.

• The rep is credited when:

• The dumbbells are locked out overhead, with the hips, knees, and arms fully extended.

• Both dumbbells are directly over or slightly behind the middle of the body.

• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”

• Athletes may not receive any assistance moving the dumbbells
  

  ---

  Click here to purchase a SPECTATOR PASS

  ---