Stronger Together In-House Pairs Comp

RX Complex:
1 Power Clean + Hang Squat Clean + Front Squat + Jerk
(4 movements, must be unbroken)

Beginner Complex:
1 Power Clean + Front Squat + Push Press

Each athlete has 3 attempts within a 6-min window to establish their heaviest Barbell Complex, with both partners’ totals added together.

RX:

For time:

1600m Run (together)

4000/3600/3200m Row (Split)

120/100/85 Cal Echo Bike (Split)

Beginner:

For Time:

800m Run (together)

4000/3600/3200m Row (split)

80/68/56 Cal Echo Bike (Split)

Time Cap: 30 minutes
Score: Time to complete the workout (or total reps completed at the cap)

Workout Flow:

Run: 1600 m (Together)
Both athletes must complete the full 1600 m run together.
Athletes must remain within 2 metres of each other at all times.
The run begins behind the designated start line and ends once both athletes have crossed the finish line.
Time is not split, you move directly to the rower once both athletes finish.

Row: 4000 m (Male/Male) | 3600 m (Mixed) | 3200 m (Female/Female) 
Distance can be divided however you like; only one athlete works at a time.
The monitor must clearly display the total meters for the division before the final rower leaves the seat.
Transitions may occur only once the handle is docked and the next athlete is seated.
Athletes may adjust damper settings during transitions but may not reset the monitor.
Echo Bike: 120 / 100 / 85 calories (split)
Calories may be divided as desired; one athlete works at a time.
The team’s time stops when the screen reaches 120 / 100 / 85 calories.

Movement & Equipment Standards

Run: Route will be clearly marked. Cutting corners or deviating from the course results in a 30-second penalty.
Judges will monitor spacing and completion.

Rower: Monitors must be set to meters and started from zero.
Handle must remain in the cradle during transitions.

Echo Bike: Monitor calories must be started from zero.

Judging & Scoring
Judges will record:

Total time (or reps completed if capped)

Strategy Notes
This workout rewards team pacing and communication. The 1600 m run should be steady enough to allow a quick transition to the rower. Efficient transitions on the row and bike will save significant time. Stronger Together is exactly that... stay close, share the load, and keep moving.

This is a floater workout and can be completed at any time with the designated judge in the designated area.

Teams will complete 60 seconds of continuous skipping, aiming to achieve as many synchro reps as possible. A rep counts only when both athletes leave the ground and land at the same time.

This workout rewards rhythm, communication, and timing...not just raw conditioning.

🕒 TIME CAP
1 minute (60 seconds).
Teams may have a brief setup period prior to the start.

🎯 SCORING
Total synchro reps completed.
Most reps wins.

Each valid rep = 1 point.

RX:
- Double-unders
- Both athletes must perform double-unders in sync.
- Misses do not invalidate previous reps...just restart and continue.

Beginner 
- Single-unders
- Same synchro standard applies.

✔️ MOVEMENT STANDARDS
Valid Rep Criteria
A rep counts when:

Both athletes jump and land at the same moment.
The rope passes fully under both athletes' feet.
Reps must be continuous and forward facing.
Backward skipping not allowed.

🧑‍⚖️ JUDGING NOTES
This event is purposely simple to judge. Judges only need to track:

Rhythm & timing
Clean rope pass reps
Count only when both athletes complete the rep correctly
Required/Tip: Count out LOUD to keep scoring consistent.

📦 EQUIPMENT REQUIRED
2 skipping ropes
Timer visible to athletes & judge

🚦 EVENT FLOW
Athletes enter skipping area with ropes ready.
Judge confirms division standard (SU or DU).
At the call of “3…2…1…GO”, athletes begin skipping.
Judges count only valid synchro reps.
At 60 seconds, the judge calls “STOP” and final rep count is recorded.

 

Format:
3 x 3-minute AMRAPs, performed in sequence with a 1-minute rest between parts 2 & 3.
Both athletes complete Part 1 and Part 2 individually, then finish together in Part 3.

RX / Intermediate Division
Part 1 (0:00)

AMRAP 3:
Athlete 1 completes:

15 Pull-Ups
15 Devil’s Press (2 x 22.5/15)
Max Toes-to-Bar in remaining time

Part 2 (3:00)

AMRAP 3:
Athlete 2 completes:

15 Pull-Ups
15 Devil’s Press (2 x 22.5/15)
Max Toes-to-Bar in remaining time

Rest 1:00

Part 3 (7:00)

AMRAP 3:
Both athletes complete together:

20 Synchro Alternating DB Snatches (22.5/15)
20 Synchro Single Arm DB Thrusters (22.5/15)
Max Wall Walks in remaining time (not synchro)

Score:
Total combined reps from all 3 AMRAPs.

Beginner Division
Part 1 (0:00)

AMRAP 3
Athlete 1 completes:

15 KB Swings (24/16)
15 Burpees to Plate (10kg)
Max Knees-to-Chest in remaining time

Part 2 (3:00)
Athlete 2 completes:

15 KB Swings (24/16)
15 Burpees to Plate (10kg)
Max Knees-to-Chest in remaining time

Rest 1:00

Part 3 (7:00)
Both athletes complete together:

20 Synchro AbMat Sit-Ups
20 Synchro Goblet Squats (24/16 or 10kg plate)
Max Half Wall Walks in remaining time

Score:
Total combined reps from all 3 AMRAPs.