For Time 

Ascend 3 flights of stairs carrying 3” high rise pack 

Hand over hand rope pull up to 3rd flight (3” hose)

Descend 3 flights of stairs carrying 3” high rise pack*

*Event is relay, athletes will TAG IN next team member once at bottom of stairs

Time cap: 8 mins

Scoring Details

Score will be TOTAL TIME complete the event

100 points available

Workout Details

This workout begins with all 4 athletes behind the designated start line. After “3, 2, 1,...go”, the first athlete will ascend 3 flights of stairs carrying a high rise pack. Once at the third level, the athlete will drop the high rise pack on the landing and will transition to the rope hanging over the rail. The athlete will pull up the hose roll tied to the rope through a hand over hand pull technique. Once the athlete pulls the hose pack to designated level, the athlete will then lower the hose pack back to the ground with a hand over hand lower technique. Once the judge confirms completion of the hose pack hand over hand lower complete, athlete 1 will pick up the high rise pack and descend 3 flights of stairs to tag athlete 2. Athletes 2, 3, and 4 will repeat the stair climb, hand over hand rope pull and lower, stair descend and tag athlete 3. This event is to be completed in a relay style with one athlete working at a time. Once athlete 4 returns to the bottom of stairs, all 4 athletes must cross the designated finish line and the score of the event will be the time it takes all 4 athletes to cross the designated finish line.

Movement Standards

Hand Over Hand Rope Pull

The rope will be draped over the rail of the third floor, a hose pack will be tied to the bottom of the rope on the ground level. Athletes will pull the hose pack up to the designated level in a hand over hand fashion, alternating right and left hands on the rope. Judge will indicate the rope has reached the designated level. Athletes may then lower the hose pack and return it back to the ground in a hand over hand fashion alternating right and left hand. Freely letting go of the rope and letting it slide between the hands to lower it will result in a no rep, athletes must demonstrate a controlled hand over hand lower to return the rope to the ground.

Division Modifications

Scaled 

Ascend 3 flights of stairs carrying 1 ¾” high rise pack

Hand over hand rope pull up to 3rd flight (1 ¾” Hose)

Descend 3 flights of stairs carrying 1 ¾” high rise pack*

*Event is relay, athletes will TAG IN next team member once at bottom of stairs

For Time:

3 Rounds of: 

300 ft. Stokes basket carry (185 lb Rescue Randy)

15 Synchro burpees over hose

10 Synchro alternating sandbag cleans (150/100)

*All rounds will be complete together, as a team of 4

Time cap: 14 mins

Scoring Details

Score will be TOTAL TIME complete the event

100 points available

Workout Details

This workout begins with all 4 athletes behind the designated start line. After “3, 2, 1,...go”, the team will advance to the Stokes basket in lane one loaded with a Rescue Randy. The team will pick up the stokes basket and carry to the end of lane one and back to the start of lane one. Once the team crosses the designated start line of lane one, they will place the stokes basket on the ground at the start of Lane one. The team will then transition to lane 2 where they will complete 15 synchronized burpees over a fire hose laying on the ground. The team will be staggered lengthwise along the hose to perform 15 synchronized burpees. Once they complete burpees, the team will transition to lane 3 where they will complete 10 synchronized alternating sandbag cleans. The team will be lined up shoulder to shoulder in a horizontal line when performing alternating sandbag cleans. After completion of the sandbag cleans, the team will return to lane one and complete round 2 and round 3 in the same manner. Once the team crosses the designated FINISH line at the end of Lane 3, the team's time for the event will end. The team’s score will be the time to complete 3 rounds. 

Movement Standards

Stokes Basket Carry

The stokes basket will be Pre-loaded with Rescue Randy, all 4 team members will lift the basket with one team member positioned at each corner. Athletes must maintain at least one hand on the stokes basket at all times while carrying the basket. The team may set the basket down at any point, if the team sets the basket down, they must stop forward progress. Sliding the basket on the ground will result in a no-rep. 

Synchro Burpees

Athletes will begin in a vertical line on alternating sides of the hose laid out on the ground. The burpee must be performed to the side of the hose. Athletes may jump or step back to reach the bottom position. All 4 athletes’ chests and thighs must touch the ground at the same time in order for the rep to be recorded. Athletes may jump or step up to reach the top position. The rep is credited when all 4 athletes perform a two foot jump laterally over the hose. 

Synchro Alternating Sandbag Cleans

The sandbag starts on the ground and must be lifted to the shoulder. The rep is credited at the top when all four athletes athlete shows control of the sandbag on one shoulder with one arm extended, with the knees and hips fully extended. The sandbag must touch the ground at the beginning of every rep to count. Additionally, athletes must alternate which shoulder the sandbag is raised to. Athletes must drop the sandbag in front from the top of the rep, dropping the sandbag behind will result in a no-rep. 

Division Modifications

Scaled 

300 ft. Stokes basket carry (165 lb Rescue Randy)

15 Synchro burpees over hose

10 Synchro alternating sandbag cleans (100/50)

*All rounds will be complete together, as a team of 4

Time cap: 14 mins.

For Time:

Max Effort Full Sized Fire Engine Pull*

*All 4 team members must be in contact with pull strap while team is pulling 

Time Cap: 1 min

Scoring Details

Score will be TOTAL TIME to complete engine pull fixed distance or distance covered.

100 points available

Workout Details

This event begins with all 4 athletes holding a designated pull strap attached to the truck. After “3, 2, 1, go…” all 4 athletes initiate pulling the truck, the athletes may pull the truck in any manner as long as each athlete maintains at least one hand on the pulling strap at all times. Once the truck wheels cross the designated END line the team's time will stop. The score of the event will be the time it takes the team to pull the truck for designated distance. 

Movement Standards

Truck Pull

Team may initiate pull in any manner as long as each member maintains one point of contact on the pull strap at all times. If one team member is not in contact with strap, team must STOP forward progress of truck pull. 

Division Modifications

Scaled 

Max Effort Wildland Brush Truck Pull*

*All 4 team members must be in contact with pull strap while team is pulling

8 Minute AMRAP: 

M1F1 10/8 cal Assault Bike*

M1F1 20 Synchro Dual DB Push Press* (50/35)

M1F1 15 Synchro Box Jumps* 

M2F2 10/8 cal Assault Bike*

M2F2 20 Synchro Dual DB Push Press* (50/35)

M2F2 15 Synchro Box Jumps*

*Non working pair perform Dual Heavy KB Hold (70/53)

-into-

Max Synchro Single Arm DB Snatch* (50/35)

*All 4 team members will complete max Synchro Arm DB Snatch together

Scoring Details

Score will be TOTAL REPS complete in 8 minutes 

100 points available

Workout Details

This workout begins with all 4 athletes behind the designated start line. This will be complete in two M/F pairs, with one M/F pair working at a time, and the non working pair performing a Dual Heavy KB Hold. If nonworking pair needs to set KB down, the working pair MUST STOP WORKING. After “3, 2, 1,...go”, M1/F1 pair will perform assault bike for calories, males will perform 10 cal and females will complete 8 cals, stopping at any point if M2/F2 set down the KBs that they are holding. Once complete with the assault bike, M1/F1 will continue to perform 20 synchro dual DB push press followed by 15 synchro box jumps, again working pairs must STOP working IF nonworking pair set KB down. Once M1/F1 complete 15 synchro box jumps, they will switch with M2/F2 to become the nonworking pair. M2/F2 will the perform one round of 10/8 cal assault bike, 20 synchro dual DB push press, and 15 synchro box jumps. If the team completes 2 rounds UNDER 8 minutes, the team will transition to performing as many single arm DB snatches as possible in the remaining time. The event is an 8 min. AMRAP, the teams score will be total reps complete in 8 minutes.

Movement Standards

Synchro Dual DB Push Press

Dumbbells will be on the ground, with the working par facing one another. Athletes may get dumbbells to shoulders in desired fashion. If athletes need to put dumbbells on the ground, athletes may not drop dumbbells from the overhead position. Athletes must control dumbbells down to at least knee level, they may drop dumbbells from knee level or lower. The rep will begin when both athletes have dumbbells at shoulder position. Performing a jerk as indicated by athletes re-dipping under dumbbells when pushing to overhead position will result in a no rep. The rep will be credited when both athletes demonstrate both dumbbells locked out in overhead position with arms, hips, and legs extended. 

Synchro Box Jumps 

Athletes will start side by side facing their box. Athletes will initiate by jumping onto the box. The rep will be credited when both athletes have feet on top of the box with hips and legs extended. Athletes may step backwards or jump off of the box. Both athletes must return to the ground at the same time before initiating the next rep. If one athlete jumps onto the box before their partner has returned back to the ground from the previous rep, a no rep will be credited. 

Synchro Single Arm Alternating DB Snatch

All 4 team members will start shoulder to shoulder with dumbbell positioned on the ground in front of them. Athletes will perform single arm snatch overhead, pulling from the ground straight to the overhead position. A no rep will be credited if perform clean and jerk or clean and push press. Additionally, a no rep will be credited for hang snatch. Athletes are allowed to perform touch and go reps. Athletes must alternate arms each rep. A rep will be credited when all 4 athletes have the dumbbell locked out overhead with arm, hips, and legs extended. 

Division Modifications

Scaled 

M1F1 10/8 cal Assault Bike*

M1F1 20 Synchro Dual DB Push Press* (35/20)

M1F1 15 Synchro Box Step-up* 

M2F2 10/8 cal Assault Bike*

M2F2 20 Synchro Dual DB Push Press* (35/20)

M2F2 15 Synchro Box Step-up*

*Non working pair perform Dual Heavy KB Hold (35/26)

-into-

Max Synchro Single Arm Alternating DB Snatch* (35/20)

*All 4 team members will complete together