SWET Games 2025

4 x 1:30 Work Intervals with a 30-second reset.

Buy In = 12/9 Row

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21 Sync Alt DB snatches at 20/10 kg

15 Sync Alt DB snatches at 25/15 kg

9 Sync Alt DB snatches at 30/20 kg

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Workout Flow & Instructions

4 x 1:30 Work Intervals with a 30-second reset.

Each interval starts with 12/19 cal Row.

Athletes begin: Seated on the rower (hands behind back).

After completing calories, move to dumbbells:

• 21 reps @ 20/10 kg • 15 reps @ 25/15 kg • 9 reps @ 30/20 kg

Snatches must sync at the top—hold lockout if ahead.

⏸️ Interval Reset:

• Judges track your last rep.

• Rest 30 sec, restart with Row, then continue where you left off.

🏁 Workout Ends:

• When both athletes finish the last rep, or time runs out.

• Score = total time or completed reps

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Movement Standards:

✅ Row Erg:

✔️ Both Athletes must complete the prescribed calories before moving on.

✔️ Both Athletes must have their hands behind their back and legs extended.

✔️ Damper and stroke rate are athlete preferences but should optimise power output.

❌ No rep: Time penalty = for not starting with hands behind back (5 seconds), hoping off machine early before targets have been hit.

✅ Synchronised Dumbbell Snatches:

✔️ Dumbbell starts on the ground between the athlete’s feet.

✔️ Athletes must lock out overhead at the same time for the rep to count.

✔️ If one athlete reaches lockout early, they must hold until their partner reaches full extension.

✔️ Athletes must alternate arms each rep.

✔️ Both heads of the dumbbell must touch the floor before the next rep.

❌ No rep: One head of the DB touches the ground or doesn’t touch the ground, no sync at the top, don’t alternate hands on snatch.

4 x 1:30 Work Intervals with a 30-second reset.

Buy In = 18/15 Row

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21 Sync Alt DB snatches at 25/15 kg

15 Sync Alt DB snatches at 30/20 kg

9 Sync Alt DB snatches at 35/25 kg

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Workout Flow & Instructions

4 x 1:30 Work Intervals with a 30-second reset.

Each interval starts with 18/15 cal Row.

Athletes begin: Seated on the rower (hands behind back).

After completing calories, move to dumbbells:

• 21 reps @ 25/15 kg • 15 reps @ 30/20 kg • 9 reps @ 35/25 kg

Snatches must sync at the top—hold lockout if ahead.

⏸️ Interval Reset:

• Judges track your last rep.

• Rest 30 sec, restart with Row, then continue where you left off.

🏁 Workout Ends:

• When both athletes finish the last rep, or time runs out.

• Score = time finished or remaining reps.

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Movement Standards:

✅ Row Erg:

✔️ Both Athletes must complete the prescribed calories before moving on.

✔️ Both Athletes must have their hands behind their back and legs extended.

✔️ Damper and stroke rate are athlete preferences but should optimise power output.

❌ No rep: Time penalty = for not starting with hands behind back (5 seconds), hoping off machine early before targets have been hit.

✅ Synchronised Dumbbell Snatches:

✔️ Dumbbell starts on the ground between the athlete’s feet.

✔️ Athletes must lock out overhead at the same time for the rep to count.

✔️ If one athlete reaches lockout early, they must hold until their partner reaches full extension.

✔️ Athletes must alternate arms each rep.

✔️ Both heads of the dumbbell must touch the floor before the next rep.

❌ No rep: One head of the DB touches the ground or doesn’t touch the ground, no sync at the top, don’t alternate hands on snatch.

8 Minute cap:

30 Sync Front Squats

30 Sync Hang Clean & Jerks

40/25kg

Penalty:

3 Burpee Pull Ups if the bar is dropped

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🛠 Workout Flow & Movement Standards

⏳ 3, 2, 1… GO!

Athletes begin with the 30 synchronised front squats.

Every 10 reps, the pair moves forward into a new section on the competition floor.

The bar must not touch the floor during the squats, or they face the 3 Burpee Pull Ups penalty.

💡 Once all 30 front squats are complete:

Athletes can lower the bar to the floor without penalty for transition.

They turn around to face the opposite direction to start 30 synchronised hang clean & jerks.

The same rule applies: every 10 reps, they move forward.

The bar must not be dropped at any point, or the 3 Burpee Pull Ups penalty is enforced.

🏁 Workout Ends:

• When all 30 Hang Clean & Jerks are complete.

• Score = total time or remaining reps.

📋 Movement Standards

✅ Synchronised Front Squats

✔️ Hip crease must pass below parallel.

✔️ Full extension at the top with knees, hips, and shoulders aligned.

✔️ Both athletes must meet at the top of the squat for a successful rep.

❌ If one athlete finishes before the other, they must wait at the top position.

✅ Synchronised Hang Clean & Jerks

✔️ Bar must start from the hang position (no full cleans from the floor).

✔️ Athletes must receive the bar in a front rack position before standing.

✔️ Jerks must finish with both athletes locked out overhead at the same time.

✔️ Any style of jerk is allowed (power, split, push).

❌ If one athlete locks out before the other, they must wait overhead.

✅ 3 Burpee Pull Up Penalty

✔️ Shared between athletes (e.g., one athlete can do all 3 or they can split reps).

✔️ Chest & thighs touch the ground.

✔️ Jump/kip into a pull-up, chin over bar.

✔️ Use box to get up to pull-up bar but not to be used for jumping pull up.

❌ No rep: Missed chest contact, chin not over bar, or assisted jump (unless scaled).

8 Minute cap:

30 Sync Front Squats

30 Sync Hang Clean & Jerks

60/42.5kg

Penalty:

3 Bar Muscle-Ups if the bar is dropped

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🛠 Workout Flow & Movement Standards

⏳ 3, 2, 1… GO!

Athletes begin with the 30 synchronised front squats.

Every 10 reps, the pair moves forward into a new section on the competition floor. The bar must not touch the floor during the squats, or they face the 3 BMU penalty.

💡 Once all 30 front squats are complete:

Athletes can lower the bar to the floor without penalty for transition.

They turn around to face the opposite direction to start 30 synchronised hang clean & jerks.

The same rule applies: every 10 reps, they move forward.

The bar must not be dropped at any point, or the 3 BMU penalty is enforced.

🏁 Workout Ends:

• When all 30 Hang Clean & Jerks are complete.

• Score = total time or remaining reps.

📋 Movement Standards

✅ Synchronised Front Squats

✔️ Hip crease must pass below parallel.

✔️ Full extension at the top with knees, hips, and shoulders aligned.

✔️ Both athletes must meet at the top of the squat for a successful rep.

❌ If one athlete finishes before the other, they must wait at the top position.

✅ Synchronised Hang Clean & Jerks

✔️ Bar must start from the hang position (no full cleans from the floor).

✔️ Athletes must receive the bar in a front rack position before standing.

✔️ Jerks must finish with both athletes locked out overhead at the same time.

✔️ Any style of jerk is allowed (power, split, push).

❌ If one athlete locks out before the other, they must wait overhead.

✅ Bar Muscle-Up Penalty

✔️ Shared between athletes (e.g., one athlete can do all 3 or they can split reps).

✔️ Each rep must start with full extension below the bar and finish with elbows locked out on top.

✔️ Athletes cannot advance until all 3 reps are complete.

❌ No rep: No lock at the top. Feet going above the bar.

3 Rounds

3 Wall Walks

12 Toes To Bar

15m OH DB Walking Lunge

🔹

2 Rounds

6 Wall Walks

24 Wall ball Sit-ups

15m OH DB Walking Lunge

🔹

1 Round

9 Wall Walks

36 Kipping Hang Tucks

15m OH DB Walking Lunge

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🛠 Workout Flow & Movement Standards:

⏳ 3, 2, 1… GO!

Athlete 1 will begin with 3 Wall Walks, while Athlete 2 rests. Once Wall Walks are finished, they will move on to the next movement. Both athletes can swap in and out at any time throughout the workout, as long as they complete all the required reps.

Movement standards:

✔️ Wall Walks

✅ Start lying flat, hands on the 1.4m line. Walk to the 50cm wall line, touch both hands, then return. Rep ends when hands reach the start line.

❌ No Rep: Hands don’t touch the wall line, feet touch the floor before hands return to the start line, or uncontrolled descent.

✔️ Toes to Bar

✅ Hang from the bar with arms fully extended.

✅ Bring feet to touch the bar with both feet simultaneously.

✅ Return to full hang with arms extended at the bottom.

❌ No rep: If feet do not touch the bar simultaneously. Feet touch your hands or outside of hands. Feet don’t pass centre line down arch swing.

✔️ Overhead Dumbbell Walking Lunge. Completed in 3 x 5m increments.

✅ Dumbbell must stay locked out overhead.

✅ Knee must touch the ground each step.

✅ Full extension at the top before stepping forward.

❌ No rep: Dumbbell drops below overhead • Knee does not touch the ground • Failure to stand tall before next step • Shuffling feet

✔️ Wall Ball Sit ups (6kg)

✅ Start with the Wall Ball held in front on chest.

✅ Perform a crunch touching Wall Ball overhead on the floor.

✅ Finish by crunching bringing the Wall Ball over and touching the floor in front of your feet.

❌ No rep: If the Wall Ball do not touch the floor overhead or touch the floor in front of your feet.

✔️ Kipping Hang Tucks

✅ Begin in a hanging position with arms extended.

✅ Perform a kipping motion, bringing knees past hip crease while swinging the body.

✅ Extend legs back down to the start position.

❌ No rep: If knees do not pass hip crease or if the kip is not used effectively.

3 Rounds

6 Wall Walks

12 Chest To Bar

15m Handstand Walk

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2 Rounds

9 Strict Handstand Push up

24 Pull ups

15m Handstand Walk

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1 Round

12 Wall Facing Handstand Push up

36 Toes To Bar

15m Handstand Walk

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🛠 Workout Flow & Movement Standards

⏳ 3, 2, 1… GO!

Athlete 1 will begin with 6 Wall Walks, while Athlete 2 rests. Once Wall Walks are finished, they will move on to the next movement. Both athletes can swap in and out at any time throughout the workout, as long as they complete all the required reps.

Movement standards:

✔️ Wall Walks

✅ Start lying flat, hands on the 1.4m line. Walk to the 25cm wall line, touch both hands, then return. Rep ends when Chest is on the floor and hands reach the start line.

❌ No Rep: Hands don’t touch the wall line, feet touch the floor before hands return to the start line, or uncontrolled descent.

✔️ Chest-to-Bar Pull-Ups

✅ Full extension at the bottom, chest must touch the bar. Kipping and butterfly allowed.

❌ No Rep: Chest doesn’t make clear contact with the bar, chin only passes, or arms don’t reach full extension at the bottom.

✔️ Handstand Walk

✅ Both Hands must start behind the line. Falls before 5m require a restart from the last mark. Hands must fully cross each section line.

❌ No Rep: Hands don’t fully cross the 5m line, Falls before 5m require a restart from the last mark, or starts before hands are behind the line.

✔️ Strict Handstand Push-Ups

✅ Hands inside an 80cm box (25cm from wall). Head touches the floor, heels remain on the wall at lockout. No kipping.

❌ No Rep: Hands outside the box, head doesn’t touch the floor, heels leave the wall at lockout, or kipping is used.

✔️ Pull-Ups

✅ Full extension at the bottom, chin passes over the bar. Kipping and butterfly allowed.

❌ No Rep: Chin doesn’t clearly pass the bar, arms don’t extend at the bottom, or feet touch the ground mid-rep.

✔️ Wall-Facing Handstand Push-Ups

✅ Hands inside an 80cm box (25cm from wall). Head touches floor, feet must stay on the wall at the top.

❌ No Rep: Hands outside the box, head doesn’t touch the floor, feet come off the wall before lockout, or partial extension.

✔️ Toes to Bar

✅ Hang from the bar with arms fully extended.

✅ Bring feet to touch the bar with both feet simultaneously.

✅ Return to full hang with arms extended at the bottom.

❌ No rep: If feet do not touch the bar simultaneously. Feet touch your hands or outside of hands. Feet don’t pass centre line down arch swing.

Part A: 6-Minute Relay Sprint AMRAP

• Athlete 1: 8 Lateral Burpee Box Get-Overs (20”) + 100m Sprint

• Athlete 2: 8 Lateral Burpee Box Get-Overs (20”) + 100m Sprint

• Athletes continue alternating for 6 minutes.

• Score = Total burpee box get-overs + meters run

(Minimum 5 rounds to advance)-(scroll down for flow and standards)

🚀 Rest 3 Minutes

Part B: 6-Minute Max Snatch

• 1 Snatch

• One 15kg barbell per team (athletes share and adjust weights as needed).

• Score = combined heaviest successful lifts from both athletes.

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Workout Flow & Standards

📍 Part A: 6-Minute Relay Sprint AMRAP

🔹 Athlete 1: 8 Lateral Burpee Box Get-Overs (20”) → 100m Sprint

🔹 Athlete 2: Begins once Athlete 1 finishes, then alternates.

🏆 Score = Total burpee box get-overs + meters run.

(Minimum 5 rounds is required to advance to Part B)

🚀 Rest 3 Minutes

📍 Part B: 6-Minute Max Load Snatch

🔹 Both athletes lift within 6 minutes, sharing one 15kg barbell.

🏆 Score = Combined heaviest successful lifts.

📋 Movement Standards:

✅ Burpee Box Get-Overs (20”)

✔️ Chest & thighs must touch the ground.

✔️ Athletes must get over the box by any method (jump or step).

❌ No rep: Missed chest contact or failure to clear the box. Using hands on legs or box for assistance.

✅ Snatch

✔️ At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.

✔️ A muscle snatch, power snatch, squat snatch or split snatch may be used.No part of the body other than the feet may touch the ground during the execution of the lift.

❌ A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

❌ Press-out at the top. Incomplete hip extension or barbell not fully overhead. Pausing at the hang position.

📍 Part A: 6-Minute Relay Sprint AMRAP

🔹 Athlete 1: 10 Lateral Burpee Box Jump-Overs (20”) → 100m Sprint

🔹 Athlete 2: Begins once Athlete 1 finishes, then alternates.

🏆 Score = Total burpee box jump-overs + meters run.

(Minimum 5 rounds is required to advance to Part B)-(Scroll down for standards)

🚀 Rest 3 Minutes

Part B: 6-Minute Max Snatch

• 1 Snatch

• One 15kg barbell per team (athletes share and adjust weights as needed).

• Score = combined heaviest successful lifts from both athletes.

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📋 Movement Standards:

✅ Burpee Box Jump-Overs (20”)

✔️ Chest & thighs touch the ground.

✔️ Two-foot takeoff; no need to stand tall.

❌ Missed chest contact. Single-foot takeoff. Jumping over the box without 2 feet making contact on top of the box. Using hands on legs or box for assistance.

✅ Snatch

✔️ At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.

✔️ A muscle snatch, power snatch, squat snatch or split snatch may be used.No part of the body other than the feet may touch the ground during the execution of the lift.

❌ A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep. Press-out at the top. Incomplete hip extension or barbell not fully overhead. Pausing at the hang position.

Part B: 6-Minute Max Snatch

• 1 Snatch

• One 15kg barbell per team (athletes share and adjust weights as needed).

• Score = combined heaviest successful lifts from both athletes.

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📋 Movement Standards:

✅ Snatch

✔️ At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.

✔️ A muscle snatch, power snatch, squat snatch or split snatch may be used. No part of the body other than the feet may touch the ground during the execution of the lift.

❌ A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

❌ Press-out at the top. Incomplete hip extension or barbell not fully overhead. Pausing at the hang position.

📍 Part B: 6-Minute Max Load Snatch

🔹 Both athletes lift within 6 minutes, sharing one 15kg barbell.

🏆 Score = Combined heaviest successful lifts.

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📋 Movement Standards:

✅ Burpee Box Jump-Overs (20”)

✔️ Chest & thighs touch the ground.

✔️ Two-foot takeoff; no need to stand tall.

❌ Missed chest contact. Single-foot takeoff. Jumping over the box without 2 feet making contact on top of the box. Using hands on legs or box for assistance.

✅ Snatch

✔️ At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body.

✔️ A muscle snatch, power snatch, squat snatch or split snatch may be used. No part of the body other than the feet may touch the ground during the execution of the lift.

❌ A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep. Press-out at the top. Incomplete hip extension or barbell not fully overhead. Pausing at the hang position.