Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, in pairs athletes will perform 1 partner carry lap, all crossing the line before heading back down the lane.

Once all athletes are back, as a team, athletes will perform 5 under overs. Once completed, 3 athletes will perform 5 synchro plate thrusters. Athletes can swap as they wish during the under overs and thrusters.

Athletes will follow the same pattern with 2 partner carry laps into 10 under overs, into 10 plate thrusters. 3 partner carry laps, 15 under overs and plate thrusters. 4 partner carry laps, 20 under overs and plate thrusters. 5 partner carry laps, 25 under overs and plate thrusters. 6 partner carry laps, 30 under overs and plate thrusters.

Athletes can swap their pairings for the partner carries, however both pairs must go up the lane, cross the line, before heading back down the lane. Athletes can substitute the partner carries for bear crawls if they wish, both athletes must however bear crawl at the same time. There and back equals one lap.

Movement Descriptions

Partner Carry Description:

Partners can either carry in a fireman's or piggyback hold, athletes can swap how they wish to carry each other. Pairs can swap between legs as long as all 4 athletes head up and down the lane at the same time, crossing the line before heading back each time.

Under Over Description:

One athlete will go on their hands and feet creating a tunnel and bridge, whilst the other 3 athletes crawl under them and then jump back over. Athletes must crawl under and then jump back over for the rep to count before the next athlete can go. Athletes can swap in and out as they wish. The athlete creating the bridge and tunnel can shift their weight up and down to help their teammates.

Synchro Plate Thruster Description:

Athletes must hold the plate with two hands at chest height with the plate face parallel to the floor, starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension and pushing the weight above head with arms locked out in one motion, finishing with knees extended, hips through, and shoulders back; before dropping back down into a squat for the next thruster. The synchronisation is at the top of the rep overhead with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.

Adaptive Movements

• Both athletes do not need to carry their partner

• Athletes can bear crawl rather than partner carry, both athletes must bear crawl together

• Change a partner carry/bear crawl for a walking lunge

• Not all athletes have to be the bridge/tunnel of the under over

• Athletes can step over their partner rather than jump with the under over

• Restrict the squat element of a thruster to a comfortable depth

• Restrict the movement over head of the thruster

• Change the thruster to goblet squats without the overhead element 

• Adaptions must still stay in sync with the rest of the team

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, in pairs athletes will perform 1 partner carry lap, all crossing the line before heading back down the lane.

Once all athletes are back, as a team, athletes will perform 5 under overs. Once completed, 3 athletes will perform 5 synchro plate thrusters. Athletes can swap as they wish during the under overs and thrusters.

Athletes will follow the same pattern with 2 partner carry laps into 10 under overs, into 10 plate thrusters. 3 partner carry laps, 15 under overs and plate thrusters. 4 partner carry laps, 20 under overs and plate thrusters. 5 partner carry laps, 25 under overs and plate thrusters. 6 partner carry laps, 30 under overs and plate thrusters.

Athletes can swap their pairings for the partner carries, however both pairs must go up the lane, cross the line, before heading back down the lane. Athletes can substitute the partner carries for bear crawls if they wish, both athletes must however bear crawl at the same time. There and back equals one lap.

Movement Descriptions

Partner Carry Description:

Partners can either carry in a fireman's or piggyback hold, athletes can swap how they wish to carry each other. Pairs can swap between legs as long as all 4 athletes head up and down the lane at the same time, crossing the line before heading back each time.

Under Over Description:

One athlete will go on their hands and feet creating a tunnel and bridge, whilst the other 3 athletes crawl under them and then jump back over. Athletes must crawl under and then jump back over for the rep to count before the next athlete can go. Athletes can swap in and out as they wish. The athlete creating the bridge and tunnel can shift their weight up and down to help their teammates.

Synchro Plate Thruster Description:

Athletes must hold the plate with two hands at chest height with the plate face parallel to the floor, starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension and pushing the weight above head with arms locked out in one motion, finishing with knees extended, hips through, and shoulders back; before dropping back down into a squat for the next thruster. The synchronisation is at the top of the rep overhead with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.

Adaptive Movements

• Both athletes do not need to carry their partner

• Athletes can bear crawl rather than partner carry, both athletes must bear crawl together

• Change a partner carry/bear crawl for a walking lunge

• Not all athletes have to be the bridge/tunnel of the under over

• Athletes can step over their partner rather than jump with the under over

• Restrict the squat element of a thruster to a comfortable depth

• Restrict the movement over head of the thruster

• Change the thruster to goblet squats without the overhead element 

• Adaptions must still stay in sync with the rest of the team

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Workout Brief 

As Much Raised As Possible

£1 = 1 rep

Workout Instructions

Teams can choose any cancer charity to fundraise for.

Fundraise as much as possible for your charity by creating a fundraising page (we suggest JustGiving) and sharing it digitally on social media channels with friends, family and colleagues. 

You can do anything you like to raise funds - from bake sales and sponsored WODS to head shaves, pub quizzes and more. Get creative!
 

Submit your total at registration in London 
 

*If there are multiple teams competing from your box or gym you're welcome to fundraise together. However, your total must be divided by the number of teams to give final scores for each team. For example, if three teams work together to raise £750, each team should submit a score of £250.

Equipment:

1 x Rower

1 x Ski-Erg

1 x 16kg / 1 x 24kg Kettlebell

1 x 12kg / 1 x 20kg Kettlebell

1 x 12.5kg / 1 x 20kg Dumbbell

Score:

Part A: For Time (Faster is better)

Part B: AMRAP (As many reps as possible: cals)

Your Part A times will be added together and your Part B cals added together to give you 2 scores

Workout Brief:

In a 4 Minute Window Part A: For Time

Each athlete to perform 5 calories on the Ski-erg / Rower 
*Please note teams in odd lane numbers will start on the Ski Erg. Teams in even lane numbers will start on Rowers.

40 synchronised American Kettlebell Swing / Dumbbell Snatch, two athletes working  

20 synchronised Sit-ups into 10 synchronised Burpees, three athletes working

 40 synchronised Goblet Squats, two athletes working

20 synchronised Sit-ups into 10 synchronised Burpees, three athletes working

Part B - Accumulate Max Calories on the Ski-erg / Rower. If the team completes Part A, all four athletes can work on the Ski-erg / Rower for the remaining time.

At 4 minutes - 60 seconds for team to changeover machines

In a 4 Minute Window Part A: For Time

Each athlete to perform 5 calories on the  Rower / Ski-erg

40 Synchronised Kettlebell / Dumbbell Shoulder to Overhead* STOH, two athletes working

20 synchronised Sit-ups into 10 synchronised Burpees, three athletes working 

40 Synchronised Kettlebell / Dumbbell Thrusters, two athletes working

20 synchronised Sit-ups into 10 synchronised Burpees, three athletes working

Part B - Accumulate Max Calories on the Rower / Ski-erg. If the team completes Part A, all four athletes can work on the Rower / Ski-erg for the remaining time.

*The resting athlete must hold the 16/24kg Kettlebell at chest height for reps to count during the full workout except during the Sit-ups and Burpees.

Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, each athlete works through 5 calories each on the machine. Once complete, 1 athlete must stay on the machine for the remainder of the four minutes to accumulate as many calories as possible. Athletes can swap on the machine at any time.

In pairs, athletes will perform 40 synchro American kettlebell swings / dumbbell snatch. Once completed, in a team of 3, athletes will perform 20 synchro sit-ups into 10 synchro burpees. In pairs, athletes will then complete 40 synchro goblet squats with the kettlebell / dumbbell. Once completed, in a team of 3, athletes will again perform 20 synchro sit-ups into 10 synchro burpees.

If all work is completed within the 4 minutes, all athletes can help on the machine in the remaining time. Athletes can swap as they wish throughout the 4 minutes.

At 4 minutes, teams will get 60 seconds to swap ergs.

At 5 minutes, each athlete works through 5 calories each on the machine. Once complete, 1 athlete must stay on the machine for the remainder of the four minutes to accumulate as many calories as possible. Athletes can swap on the machine at any time.

In pairs, athletes will perform 40 synchro kettlebell / dumbbell STOH. Once completed, in a team of 3, athletes will perform 20 synchro sit-ups into 10 synchro burpees. In pairs, athletes will then complete 40 synchro kettlebell / dumbbell thrusters. Once completed, in a team of 3, athletes will again perform 20 synchro sit-ups into 10 synchro burpees.

If all work is completed within the 4 minutes, all athletes can help on the machine in the remaining time. Athletes can swap as they wish throughout the 4 minutes.

During each of the full 4 minutes, 1 athlete must hold a 16/24kg kettlebell at chest height (except during the sit-ups and burpees) for all reps to count.

Movement Descriptions

Rower Description:

Athletes will complete 5 calories on the rower each, thereafter athletes can swap as they wish; the rower can only be pulled by the athlete sitting on the rower, not by another athlete. 

Ski-Erg Description:

Athletes will complete 5 calories on the ski-erg each, thereafter athletes can swap as they wish; the ski-erg can only be pulled by the athlete on the ski-erg, not by another athlete. 

Synchro American Kettlebell / Dumbbell Snatch Description:

The dumbbell snatch must start with the dumbbell on the floor and in one motion, the dumbbell is snatched overhead to finish with hips and knees at full extension and elbow locked out, athletes can alternate their arms or use a single arm. The kettlebell starts with a swing between the athlete's legs then above their head, finishing with hips, knees and elbows at full extension. The synchronisation for the rep is at the top where the kettlebell and dumbbell are above head with arms locked out. The movements can be done at different speeds as long as BOTH athletes are in sync at the top overhead.

Goblet Squat Description:

Athletes must hold the kettlebell and dumbbell in a goblet hold with 2 hands. Starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension, hips through, shoulders back. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as BOTH athletes are in sync at the top at full extension.

Kettlebell / Dumbbell Shoulder to Overhead Description:

Athletes must start by holding the kettlebell / dumbbell with two hands just below chin height, starting stood up at full extension, athletes must push the weight above their head; this can be a strict press by pushing the weight overhead using only upper body; a push press, by bending at the knees slightly to add momentum to push the weight overhead; or a push jerk, again bending at the knees to drive upwards adding momentum, whilst landing in a partial squat to then stand up to full extension. The movements can be done at different speeds as long as BOTH athletes are in sync at the top at full extension.

Kettlebell / Dumbbell Thruster Description:

Athletes must hold the kettlebell / dumbbell with two hands at chest height, starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension and pushing the weight above head with arms locked out in one motion, finishing with knees extended, hips through, and shoulders back; before dropping back down into a squat for the next thruster. The synchronisation is at the top of the rep overhead with arms locked out. The movements can be done at different speeds as long as BOTH athletes are in sync at the top overhead.

Synchronised Sit-up Description:

Athletes will sit down and lay back touching the floor behind their heads before sitting up and clapping. Athletes must sit all the way up with shoulders stacked over hips before clapping. The synchronisation is at the top of the rep with athletes clapping. Athletes must stay in sync with each other by waiting for the last athlete before they clap.

Synchronised Burpee Description:

Athletes will start the rep standing up, athletes will jump down to the floor in one motion finishing with their chest touching the floor. Athletes will then jump back up to standing, making sure to extend their knees and hips, and shoulders back. The synchronisation is at the top with all three athletes jumping and clapping their hands overhead together.

Resting Athlete Description:

During each of the full 4 minutes (except during the sit-ups and burpees) the resting athlete must hold a 16kg/24kg kettlebell at chest height. The athlete must be stood to full extension,  the kettlebell can be held either by the handle or in a goblet hold as long as it is at chest height.

Adaptive Movements

• Restrict the American kettlebell swing to a Russian swing at eye level 

• Change the dumbbell snatch to a hang snatch 

• Change the dumbbell snatch to a dumbbell clean and jerk or restrict further to a dumbbell clean

• Restrict the goblet squat to a comfortable depth 

• Take out the weight and perform air squats

• Restrict the squat element of a thruster to a comfortable depth

• Restrict the movement over head of the thruster

• Change the thruster to goblet squats without the overhead element 

• Restrict the range of movement of a sit-up to where the athlete can comfortably get back to. Or change the movement for toe taps - The athlete lies on their back with their legs bent to 90degrees, then tap their toes down and back up for the duration the team are working through the sit-ups

• Step down and up the burpees

• Adaptions must still stay in sync with the rest of the team

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Equipment:

1 x Rower

1 x Ski-Erg

1 x 16kg / 1 x 24kg Kettlebell

1 x 12kg / 1 x 20kg Kettlebell

1 x 12.5kg / 1 x 20kg Dumbbell

Score:

Part A: For Time (Faster is better)

Part B: AMRAP (As many reps as possible: cals)

Your Part A times will be added together and your Part B cals added together to give you 2 scores

Workout Brief:

In a 4 Minute Window Part A: For Time

Each athlete to perform 5 calories on the Ski-erg / Rower 
*Please note teams in odd lane numbers will start on the Ski Erg. Teams in even lane numbers will start on Rowers.

40 synchronised American Kettlebell Swing / Dumbbell Snatch, two athletes working  

20 synchronised Sit-ups into 10 synchronised Burpees, three athletes working

 40 synchronised Goblet Squats, two athletes working

20 synchronised Sit-ups into 10 synchronised Burpees, three athletes working

Part B - Accumulate Max Calories on the Ski-erg / Rower. If the team completes Part A, all four athletes can work on the Ski-erg / Rower for the remaining time.

At 4 minutes - 60 seconds for team to changeover machines

In a 4 Minute Window Part A: For Time

Each athlete to perform 5 calories on the  Rower / Ski-erg

40 Synchronised Kettlebell / Dumbbell Shoulder to Overhead* STOH, two athletes working

20 synchronised Sit-ups into 10 synchronised Burpees, three athletes working 

40 Synchronised Kettlebell / Dumbbell Thrusters, two athletes working

20 synchronised Sit-ups into 10 synchronised Burpees, three athletes working

Part B - Accumulate Max Calories on the Rower / Ski-erg. If the team completes Part A, all four athletes can work on the Rower / Ski-erg for the remaining time.

*The resting athlete must hold the 16/24kg Kettlebell at chest height for reps to count during the full workout except during the Sit-ups and Burpees.

Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, each athlete works through 5 calories each on the machine. Once complete, 1 athlete must stay on the machine for the remainder of the four minutes to accumulate as many calories as possible. Athletes can swap on the machine at any time.

In pairs, athletes will perform 40 synchro American kettlebell swings / dumbbell snatch. Once completed, in a team of 3, athletes will perform 20 synchro sit-ups into 10 synchro burpees. In pairs, athletes will then complete 40 synchro goblet squats with the kettlebell / dumbbell. Once completed, in a team of 3, athletes will again perform 20 synchro sit-ups into 10 synchro burpees.

If all work is completed within the 4 minutes, all athletes can help on the machine in the remaining time. Athletes can swap as they wish throughout the 4 minutes.

At 4 minutes, teams will get 60 seconds to swap ergs.

At 5 minutes, each athlete works through 5 calories each on the machine. Once complete, 1 athlete must stay on the machine for the remainder of the four minutes to accumulate as many calories as possible. Athletes can swap on the machine at any time.

In pairs, athletes will perform 40 synchro kettlebell / dumbbell STOH. Once completed, in a team of 3, athletes will perform 20 synchro sit-ups into 10 synchro burpees. In pairs, athletes will then complete 40 synchro kettlebell / dumbbell thrusters. Once completed, in a team of 3, athletes will again perform 20 synchro sit-ups into 10 synchro burpees.

If all work is completed within the 4 minutes, all athletes can help on the machine in the remaining time. Athletes can swap as they wish throughout the 4 minutes.

During each of the full 4 minutes, 1 athlete must hold a 16/24kg kettlebell at chest height (except during the sit-ups and burpees) for all reps to count.

Movement Descriptions

Rower Description:

Athletes will complete 5 calories on the rower each, thereafter athletes can swap as they wish; the rower can only be pulled by the athlete sitting on the rower, not by another athlete. 

Ski-Erg Description:

Athletes will complete 5 calories on the ski-erg each, thereafter athletes can swap as they wish; the ski-erg can only be pulled by the athlete on the ski-erg, not by another athlete. 

Synchro American Kettlebell / Dumbbell Snatch Description:

The dumbbell snatch must start with the dumbbell on the floor and in one motion, the dumbbell is snatched overhead to finish with hips and knees at full extension and elbow locked out, athletes can alternate their arms or use a single arm. The kettlebell starts with a swing between the athlete's legs then above their head, finishing with hips, knees and elbows at full extension. The synchronisation for the rep is at the top where the kettlebell and dumbbell are above head with arms locked out. The movements can be done at different speeds as long as BOTH athletes are in sync at the top overhead.

Goblet Squat Description:

Athletes must hold the kettlebell and dumbbell in a goblet hold with 2 hands. Starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension, hips through, shoulders back. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as BOTH athletes are in sync at the top at full extension.

Kettlebell / Dumbbell Shoulder to Overhead Description:

Athletes must start by holding the kettlebell / dumbbell with two hands just below chin height, starting stood up at full extension, athletes must push the weight above their head; this can be a strict press by pushing the weight overhead using only upper body; a push press, by bending at the knees slightly to add momentum to push the weight overhead; or a push jerk, again bending at the knees to drive upwards adding momentum, whilst landing in a partial squat to then stand up to full extension. The movements can be done at different speeds as long as BOTH athletes are in sync at the top at full extension.

Kettlebell / Dumbbell Thruster Description:

Athletes must hold the kettlebell / dumbbell with two hands at chest height, starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension and pushing the weight above head with arms locked out in one motion, finishing with knees extended, hips through, and shoulders back; before dropping back down into a squat for the next thruster. The synchronisation is at the top of the rep overhead with arms locked out. The movements can be done at different speeds as long as BOTH athletes are in sync at the top overhead.

Synchronised Sit-up Description:

Athletes will sit down and lay back touching the floor behind their heads before sitting up and clapping. Athletes must sit all the way up with shoulders stacked over hips before clapping. The synchronisation is at the top of the rep with athletes clapping. Athletes must stay in sync with each other by waiting for the last athlete before they clap.

Synchronised Burpee Description:

Athletes will start the rep standing up, athletes will jump down to the floor in one motion finishing with their chest touching the floor. Athletes will then jump back up to standing, making sure to extend their knees and hips, and shoulders back. The synchronisation is at the top with all three athletes jumping and clapping their hands overhead together.

Resting Athlete Description:

During each of the full 4 minutes (except during the sit-ups and burpees) the resting athlete must hold a 16kg/24kg kettlebell at chest height. The athlete must be stood to full extension,  the kettlebell can be held either by the handle or in a goblet hold as long as it is at chest height.

Adaptive Movements

• Restrict the American kettlebell swing to a Russian swing at eye level 

• Change the dumbbell snatch to a hang snatch 

• Change the dumbbell snatch to a dumbbell clean and jerk or restrict further to a dumbbell clean

• Restrict the goblet squat to a comfortable depth 

• Take out the weight and perform air squats

• Restrict the squat element of a thruster to a comfortable depth

• Restrict the movement over head of the thruster

• Change the thruster to goblet squats without the overhead element 

• Restrict the range of movement of a sit-up to where the athlete can comfortably get back to. Or change the movement for toe taps - The athlete lies on their back with their legs bent to 90degrees, then tap their toes down and back up for the duration the team are working through the sit-ups

• Step down and up the burpees

• Adaptions must still stay in sync with the rest of the team

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, 1 athlete will pick up the tube sandbag and run a lap, whilst the other athletes work through 10 d-ball over the box, stepping over the box to complete the rep. Athletes can swap in and out as they wish.

Once completed, all 3 athletes must complete 20 synchro air squats, however the d-ball must be held off the ground throughout. Once completed, athletes follow the same pattern with 20 d-ball and step over the box, 30 synchro squats. 30 d-ball and step over the box, 40 synchro squats. 40 d-ball and step over the box, 50 synchro squats. 50 d-ball and step over the box, 60 synchro squats. 60 d-ball and step over the box, 70 synchro squats.

Athletes can swap the d-ball between them for the synchro squats, however they must use their respective weights.

After every lap of the run, the whole team must complete 5 synchro down ups before the next athlete can start the run, athletes must swap after every lap, however they can go in any order they wish.

Movement Descriptions

Run Lap Description:

One at a time, athletes will grab the tube sandbag and run the lap. Athletes must hold the bag at both ends, this can be either in front of them, by picking the bag up in a deadlift motion or onto their back by cleaning the bag up and overhead onto the shoulders.

D-Ball and Step Over Box Description:

Athletes will pick up the d-ball with two hands and either by one motion or getting it to their laps first, will stand up with the d-ball so it is at a height to throw over the box. The d-ball must not touch the box, athletes will then follow their d-ball by stepping onto and over the box to the otherside. Athletes can swap in and out as they wish.

Synchro Air Squat Description:

As a three, athletes will start from standing and squat down below parallel before standing up to full extension. The synchronisation of the rep is at the top at full extension; throughout all of the squats the d-ball must be off the ground, athletes can swap this however they wish. The d-ball can be held in front or on an athlete's shoulder.

Synchro Down Up Description:

Athletes will start the rep standing up, athletes will jump down to the floor in one motion finishing with their chest touching the floor. Athletes will then jump back up to standing, making sure to extend their knees and hips, and shoulders back. The synchronisation is at the top with all FOUR athletes standing at extension together.

Adaptive Movements

• Athletes can run/walk as slow as they want to around the lap

• A partner can help an athlete pick up the tube sandbag to get it to shoulder

• A partner can help an athlete pick up the d-ball or help get it over the box

• Restrict the range of movement for the squats to a comfortable depth, as long as all athletes stay in sync at the top of the rep

• Step down and up the downups

• Athletes may place the d-ball on the box before pushing it over if they can’t clear the box

• Adaptions must still stay in sync with the rest of the team

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, 1 athlete will pick up the tube sandbag and run a lap, whilst the other athletes work through 10 d-ball over the box, stepping over the box to complete the rep. Athletes can swap in and out as they wish.

Once completed, all 3 athletes must complete 20 synchro air squats, however the d-ball must be held off the ground throughout. Once completed, athletes follow the same pattern with 20 d-ball and step over the box, 30 synchro squats. 30 d-ball and step over the box, 40 synchro squats. 40 d-ball and step over the box, 50 synchro squats. 50 d-ball and step over the box, 60 synchro squats. 60 d-ball and step over the box, 70 synchro squats.

Athletes can swap the d-ball between them for the synchro squats, however they must use their respective weights.

After every lap of the run, the whole team must complete 5 synchro down ups before the next athlete can start the run, athletes must swap after every lap, however they can go in any order they wish.

Movement Descriptions

Run Lap Description:

One at a time, athletes will grab the tube sandbag and run the lap. Athletes must hold the bag at both ends, this can be either in front of them, by picking the bag up in a deadlift motion or onto their back by cleaning the bag up and overhead onto the shoulders.

D-Ball and Step Over Box Description:

Athletes will pick up the d-ball with two hands and either by one motion or getting it to their laps first, will stand up with the d-ball so it is at a height to throw over the box. The d-ball must not touch the box, athletes will then follow their d-ball by stepping onto and over the box to the otherside. Athletes can swap in and out as they wish.

Synchro Air Squat Description:

As a three, athletes will start from standing and squat down below parallel before standing up to full extension. The synchronisation of the rep is at the top at full extension; throughout all of the squats the d-ball must be off the ground, athletes can swap this however they wish. The d-ball can be held in front or on an athlete's shoulder.

Synchro Down Up Description:

Athletes will start the rep standing up, athletes will jump down to the floor in one motion finishing with their chest touching the floor. Athletes will then jump back up to standing, making sure to extend their knees and hips, and shoulders back. The synchronisation is at the top with all FOUR athletes standing at extension together.

Adaptive Movements

• Athletes can run/walk as slow as they want to around the lap

• A partner can help an athlete pick up the tube sandbag to get it to shoulder

• A partner can help an athlete pick up the d-ball or help get it over the box

• Restrict the range of movement for the squats to a comfortable depth, as long as all athletes stay in sync at the top of the rep

• Step down and up the downups

• Athletes may place the d-ball on the box before pushing it over if they can’t clear the box

• Adaptions must still stay in sync with the rest of the team

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, 2 athletes run out with the sandbags (20kg for females, 30kg for males) and perform 20 sandbag over the wall. (Mixed teams will need to swap sides of the wall to stay with their respective weights.)

The resting pair will be holding the worm off the ground for the reps to count. Athletes can swap in and out as they wish.

Once completed, 2 athletes will carry the worm on their shoulders to the end of the lane across the line, all 4 athletes will then complete 10 synchro over the worm burpees, before 2 athletes rolling the worm back to the wall.

In the remaining time, AMRAP worm carry and roll lengths, with 2 athletes carrying up the lane and 2 athletes rolling it back down. Athletes can swap in and out as they wish.

Movement Descriptions

Sandbag Over Wall Description:

Athletes will pick up the sandbag with two hands and either by one motion or getting it to their laps first, will stand up with the sandbag so it is at a height to throw over the wall. Athletes will work You Go, I Go, taking it in turns, however can swap as they wish with the resting athletes. Mixed teams must follow their sandbag through the wall so they stay with their respective weights.

Worm Hold Description:

The 2 resting athletes will hold the worm up off the ground, whilst standing to full extension. Athletes can hold the worm in a deadlift hold, in a front rack or on the shoulders. By bending down 2 athletes working together will pick the worm up grabbing the worm with both hands - 1 hand under, 1 hand over to either a deadlift height, up to chest height or on to their shoulders by doing a full worm clean up to shoulder height. Athletes must be stood to full extension whilst holding the worm in any of the variations.

Worm Carry Description:

2 athletes will clean the worm to their shoulders, by standing on the same side of the worm, bending their knees, and grabbing the worm with both hands - 1 hand under, 1 hand over. And in one motion cleaning the worm to their shoulders. Athletes will then face down the lane and run/walk with the worm to the other end. Athletes can swap in and out as they wish, and can do so without dropping the worm each time.

Synchronised Burpee Over Worm Description:

Athletes will start the rep standing up in 1 line facing the worm, athletes will jump down to the floor in one motion finishing with their chest touching the floor. Athletes will then jump back up, and over the worm. The synchronisation is at the bottom when all 4 athletes' chests are on the floor.

Worm Roll Description:

2 athletes will roll the worm from one end of the lane to the other across the line. By staying on their feet, athletes will push the worm with their hands to roll it, athletes can swap in and out as they wish as long as only 2 athletes are working at any one time. 

Adaptive Movements

• A partner can help an athlete pick up the sandbag or help get it over the wall

• Step down and up the burpees

• Step over the worm

• A third athlete can come in and help two athletes with the worm carry and roll

• Adaptions must still stay in sync with the rest of the team

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, 2 athletes run out with the sandbags (20kg for females, 30kg for males) and perform 20 sandbag over the wall. (Mixed teams will need to swap sides of the wall to stay with their respective weights.)

The resting pair will be holding the worm off the ground for the reps to count. Athletes can swap in and out as they wish.

Once completed, 2 athletes will carry the worm on their shoulders to the end of the lane across the line, all 4 athletes will then complete 10 synchro over the worm burpees, before 2 athletes rolling the worm back to the wall.

In the remaining time, AMRAP worm carry and roll lengths, with 2 athletes carrying up the lane and 2 athletes rolling it back down. Athletes can swap in and out as they wish.

Movement Descriptions

Sandbag Over Wall Description:

Athletes will pick up the sandbag with two hands and either by one motion or getting it to their laps first, will stand up with the sandbag so it is at a height to throw over the wall. Athletes will work You Go, I Go, taking it in turns, however can swap as they wish with the resting athletes. Mixed teams must follow their sandbag through the wall so they stay with their respective weights.

Worm Hold Description:

The 2 resting athletes will hold the worm up off the ground, whilst standing to full extension. Athletes can hold the worm in a deadlift hold, in a front rack or on the shoulders. By bending down 2 athletes working together will pick the worm up grabbing the worm with both hands - 1 hand under, 1 hand over to either a deadlift height, up to chest height or on to their shoulders by doing a full worm clean up to shoulder height. Athletes must be stood to full extension whilst holding the worm in any of the variations.

Worm Carry Description:

2 athletes will clean the worm to their shoulders, by standing on the same side of the worm, bending their knees, and grabbing the worm with both hands - 1 hand under, 1 hand over. And in one motion cleaning the worm to their shoulders. Athletes will then face down the lane and run/walk with the worm to the other end. Athletes can swap in and out as they wish, and can do so without dropping the worm each time.

Synchronised Burpee Over Worm Description:

Athletes will start the rep standing up in 1 line facing the worm, athletes will jump down to the floor in one motion finishing with their chest touching the floor. Athletes will then jump back up, and over the worm. The synchronisation is at the bottom when all 4 athletes' chests are on the floor.

Worm Roll Description:

2 athletes will roll the worm from one end of the lane to the other across the line. By staying on their feet, athletes will push the worm with their hands to roll it, athletes can swap in and out as they wish as long as only 2 athletes are working at any one time. 

Adaptive Movements

• A partner can help an athlete pick up the sandbag or help get it over the wall

• Step down and up the burpees

• Step over the worm

• A third athlete can come in and help two athletes with the worm carry and roll

• Adaptions must still stay in sync with the rest of the team

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.