MOVEMENT STANDARDS: RX

Synchro Lateral Burpees over the Bar:
The athlete will start standing, then proceed to a chest to deck position before jumping or stepping feet back together then jumping with a two foot takeoff and two foot landing on the other side of the bar. The rep is credited when both feet land on the other side of the bar. The next rep must start with the athlete falling back to a chest to deck position and then continuing in that manner for the prescribed reps. For these reps to be synchronized the athletes will start on one side of the bar and meet at a chest to deck position before starting the rep. The rep is credited when both athletes reach the other side of the bar. They do not need to get to the other side of the bar at the same time, but must meet in a chest to deck position before starting the next rep.

Squat Clean:
For the Cleans, each Clean will start with the Barbell on the floor and must move in one continuous motion to the shoulders and be recieved at or above collar bone height and ridden into a full front squat position then stood up until we see extension of the knees and hips. The reps do not need to be unbroken, but the reps must be 3 successful reps in a continuous fashion, then 2 reps in a continous fashion, then 1 rep by each athlete.

Event Flow RX

Event Duration: 11:00-minute clock
Segment 1: 0:00-3:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 3 Squat Cleans as 3 successful lifts in a row

Transition:
1:00 Rest and Adjust Loads

Segment 2: 4:00-7:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 2 Squat Cleans as 2 successful lifts in a row

Transition:
1:00 Rest and Adjust Loads

Segment 3: 8:00-11:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 1 Squat Clean

Cumulative weight lifted across all 12 cleans (6 by each partner) determines the score.
Properly recorded and tallied by event officials.

MOVEMENT STANDARDS: BAM

Synchro Lateral Burpees over the Bar:
The athlete will start standing, then proceed to a chest to deck position before jumping or stepping feet back together then jumping with a two foot takeoff and two foot landing on the other side of the bar. The rep is credited when both feet land on the other side of the bar. The next rep must start with the athlete falling back to a chest to deck position and then continuing in that manner for the prescribed reps. For these reps to be synchronized the athletes will start on one side of the bar and meet at a chest to deck position before starting the rep. The rep is credited when both athletes reach the other side of the bar. They do not need to get to the other side of the bar at the same time, but must meet in a chest to deck position before starting the next rep.

Squat Clean:
For the Cleans, each Clean will start with the Barbell on the floor and must move in one continuous motion to the shoulders and be recieved at or above collar bone height and ridden into a full front squat position then stood up until we see extension of the knees and hips. The reps do not need to be unbroken, but the reps must be 3 successful reps in a continuous fashion, then 2 reps in a continous fashion, then 1 rep by each athlete.

Event Flow BAM

Event Duration: 11:00-minute clock
Segment 1: 0:00-3:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 3 Squat Cleans as 3 successful lifts in a row

Transition:
1:00 Rest and Adjust Loads

Segment 2: 4:00-7:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 2 Squat Cleans as 2 successful lifts in a row

Transition:
1:00 Rest and Adjust Loads

Segment 3: 8:00-11:00 minutes
15 Synchronized Burpees Over the Bar
In the remaining time, each partner performs 1 Squat Clean

Cumulative weight lifted across all 12 cleans (6 by each partner) determines the score.
Properly recorded and tallied by event officials.

MOVEMENT STANDARDS: RX

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.
One athlete must be in a dead-hang position while the other athlete is working.

Synchro Kettlebell Snatch:
Athletes will start with the kettlebell in the same arm. They must stand the kettlebell to the hip, then proceed to swing the kettlebell in one motion from the hip to overhead with a full locked out position overhead in a synchronized fashion. In order for the rep to count, athletes must meet in a full locked out position.

Toe to Bar
Start each rep with full extension at the bottom with the arms fully extended.
Feet must clearly pass behind the line of the bar in order to start the rep and both feet must contact the bar between the hands for the rep to be credited
One athlete must be in a dead-hang position while the other athlete is working.

Echo Bike:
One athlete working at a time, working towards the total accumulated volume of 75 / 100 calories.

Event Flow RX

Pull-Ups (20 Reps):

Athletes start by both jumping up to the pull-up bar.
One athlete hangs in a dead-hang position while the other tackles the 20 pull-ups.
Athletes can switch roles at any point while accumulating the 20 reps.
Once 20 pull-ups are completed, move on to the next station.

Synchro Kettlebell Snatch (10 Reps per Arm):
Athletes transition to the Synchro Kettlebell Snatch station.
Perform 10 reps on each arm in a synchronized fashion.
Maintain coordination to ensure simultaneous kettlebell snatches.

Toe to Bar (20 Reps):
Move to the Toe to Bar station.
Similar to the pull-ups, one partner hangs in a dead-hang position while the other accumulates 20 toe-to-bar reps.
Partners can switch roles as needed during the set.

Echo Bike (AMRAP Calories - 4:00 Minutes):
Transition to the Echo Bike station.
Accumulate as many calories as possible in the remaining 4:00 minutes.
The goal is to reach a total of 75 / 100 calories.

At the 4:00-minute mark, athletes have a 1:00-minute rest/transition to prepare for the next round.
Repeat (Cap at 3 Sets or Time Cap - 75 / 100 Calories):

Continue through the sequence until either 75 / 100 calories are completed or the workout reaches a maximum of 3 sets.
Score will be recorded as the time to completion if 75 / 100 calories are achieved within the cap or the number of calories completed at the time cap.

MOVEMENT STANDARDS: BAM

Ring Rows:
A tap line is marked on the floor directly under the Rings to dictate the middle of the rings. Athletes must have their feet on one side of the rings and their chest on the other side of the rings in order to perform a rep. The rings are set exactly 36 inches or 3ft from the floor to the bottom of the rings. One athlete must be in a plank while the other is working.

Synchro Dumbbell Snatch:
Athletes will start with the dumbbell in the same arm. They must stand the dumbbell to the hip, then proceed to swing the dumbbell in one motion from the hip to overhead with a full locked out position overhead in a synchronized fashion. In order for the rep to count, athletes must meet in a full locked out position.

Hanging Knee Raises
The athlete begins with arms and hips fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand, or split-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips. One athlete must be in a plank while the other is working.

Echo Bike:
One athlete working at a time, working towards the total accumulated volume of 60 / 75 calories.

Event Flow BAM

Ring Rows (20 Reps):

Athletes start by one athlete moving onto the rings as one athlete starts in a plank position
One athlete remains in a plank position while the other tackles the 20 ring rows.
Athletes can switch roles at any point while accumulating the 20 reps.
Once 20 ring rows are completed, move on to the next station.

Synchro Dumbbell Snatch (10 Reps per Arm):
Athletes transition to the Synchro Dumbbell Snatch station.
Perform 10 reps on each arm in a synchronized fashion.
Maintain coordination to ensure simultaneous dumbbell snatches.

Hanging Knee Raises (20 Reps):
Similar to the ring rows, one partner performs a plank while the other accumulates 20 Hanging Knee Raises
Partners can switch roles as needed during the set.

Echo Bike (AMRAP Calories - 4:00 Minutes):
Transition to the Echo Bike station.
Accumulate as many calories as possible in the remaining 4:00 minutes.
The goal is to reach a total of 60 / 75 calories.

At the 4:00-minute mark, athletes have a 1:00-minute rest/transition to prepare for the next round.
Repeat (Cap at 3 Sets or Time Cap - 60 / 75 Calories):

Continue through the sequence until either 60 / 75 calories are completed or the workout reaches a maximum of 3 sets.
Score will be recorded as the time to completion if 60 / 75 calories are achieved within the cap or the number of calories completed at the time cap.

MOVEMENT STANDARDS: MASTERS 40+

Pull-Ups
Strict, kipping, or butterfly pull-ups are allowed.
Full extension at the bottom with the arms fully extended.
Chin must clearly break the horizontal plane of the bar at the top.
One athlete must be in a dead-hang position while the other athlete is working.

Synchro Dumbbell Snatch:
Athletes will start with the dumbbell in the same arm. They must stand the dumbbell to the hip, then proceed to swing the dumbbell in one motion from the hip to overhead with a full locked out position overhead in a synchronized fashion. In order for the rep to count, athletes must meet in a full locked out position.

Toe to Bar
Start each rep with full extension at the bottom with the arms fully extended.
Feet must clearly pass behind the line of the bar in order to start the rep and both feet must contact the bar between the hands for the rep to be credited
One athlete must be in a dead-hang position while the other athlete is working.

Echo Bike:
One athlete working at a time, working towards the total accumulated volume of 50 / 65 calories.

Event Flow Masters 40+

Pull-Ups (20 Reps):

Athletes start by both jumping up to the pull-up bar.
One athlete hangs in a dead-hang position while the other tackles the 20 pull-ups.
Athletes can switch roles at any point while accumulating the 20 reps.
Once 20 pull-ups are completed, move on to the next station.

Synchro Dumbbell Snatch (10 Reps per Arm):
Athletes transition to the Synchro Dumbbell Snatch station.
Perform 10 reps on each arm in a synchronized fashion.
Maintain coordination to ensure simultaneous dumbbell snatches.

Toe to Bar (20 Reps):
Move to the Toe to Bar station.
Similar to the pull-ups, one partner hangs in a dead-hang position while the other accumulates 20 toe-to-bar reps.
Partners can switch roles as needed during the set.

Echo Bike (AMRAP Calories - 4:00 Minutes):
Transition to the Echo Bike station.
Accumulate as many calories as possible in the remaining 4:00 minutes.
The goal is to reach a total of 50 / 65 calories.

At the 4:00-minute mark, athletes have a 1:00-minute rest/transition to prepare for the next round.
Repeat (Cap at 3 Sets or Time Cap - 50 / 65 Calories):

Continue through the sequence until either 50 / 65 calories are completed or the workout reaches a maximum of 3 sets.
Score will be recorded as the time to completion if 50 / 65 calories are achieved within the cap or the number of calories completed at the time cap.

This event benefits the breast cancer charity called Compete for a Cure. As part of the event, your team has the opportunity to create a fundraising page! Fundraising is also part of your overall event score (how freaking fun)

Set up your team fundraising page here
You have specific details on the how-to in your registration confirmation email with a video demo too

MOVEMENT STANDARDS: RX/MASTERS 40+

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Synchro Lateral Bar Hops:
Atheles will work in a synchronized fashion with two feet starting on one side of the bar, both athletes must jump with a two foot takeoff and land with a two foot landing on the other side of the bar. These are to be done laterally to the bar.

Handstand Push-Ups:
Strict or Kipping Reps are allowed.
Hands must be within a 30 inch box and 10 inches from the wall.
The rep will start with the atletes kicking up to full extension of the elbows, shoulders, and hips with heels on the wall.
Athlees will then descend until their head hits the mat before pressing back up to full extension with their heels clearly on the wall and their butt off the wall.

Wall Balls:
A rep is defined by the athletes hips reaching a position below the knees before continuing out of the squat and throwing the wall ball to the target before starting the next rep.

Event Flow RX/MASTERS 40+

Athletes start with 20 deadlifts at 225/175lb.
The workload can be partitioned in any way between partners.
Once the deadlifts are completed, move to the next station.

Perform 40 synchro lateral bar hops.
Both partners jump laterally over the bar together.
After completing the lateral bar hops, move on to the next station.

Execute 40 handstand push-ups.
Partners can decide how to break down the reps.
Once the handstand push-ups are finished, proceed to the next station.

Repeat the synchro lateral bar hops, performing 40 repetitions.
After completing the lateral bar hops, advance to the final station.

Perform 80 wall balls with a 20/14lb ball to a 10/9ft target.
Athletes can choose how to partition the reps.

The workout concludes when the wall balls are completed or when the 12:00-minute time cap is reached.

MOVEMENT STANDARDS: BAM

Deadlifts:
Standard deadlift rules apply – full extension at the top, shoulders behind the bar at the bottom.
The barbell must touch the ground on each repetition.

Synchro Lateral Bar Hops:
Atheles will work in a synchronized fashion with two feet starting on one side of the bar, both athletes must jump with a two foot takeoff and land with a two foot landing on the other side of the bar. Athletes may also step over the barbell. These are to be done laterally to the bar.

Dual DB Push Press
The dumbbells start in the front rack position with one head of the DBs starting on the shoulder.
Athletes will then dip and drive the DB's to overhead in one fluid motion, finishing with the DB's over the midline of the body and full extension of the knees, hips, shoulders, and elbows.

Wall Balls:
A rep is defined by the athletes hips reaching a position below the knees before continuing out of the squat and throwing the wall ball to the target before starting the next rep.

EVENT FLOW BAM

Athletes start with 20 deadlifts at 125lb.
The workload can be partitioned in any way between partners.
Once the deadlifts are completed, move to the next station.

Perform 40 synchro lateral bar hops.
Both partners jump laterally over the bar together.
After completing the lateral bar hops, move on to the next station.

Execute 40 Dual DB Push Press 35lb
Partners can decide how to break down the reps.
Once the DB Push Press are finished, proceed to the next station.

Repeat the synchro lateral bar hops, performing 40 repetitions.
After completing the lateral bar hops, advance to the final station.

Perform 80 wall balls with a 10lb ball to a 9ft target.
Athletes can choose how to partition the reps.

The workout concludes when the wall balls are completed or when the 12:00-minute time cap is reached.

MOVEMENT STANDARDS: RX

Shoulder to Overhead:
The athlete must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
If received in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be credited.

Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Box Jumps:
Athletes must start with a two foot takeoff and land with a two foot landing before standing to full extension on top of the box before jumping or stepping off the box before the next rep.

Event Flow RX

Athletes start with 9 synchronized shoulder to overhead at 115lb / 85lbs
The load is synchronized, meaning both partners move the bar together.
After completing the synchro shoulder to overhead, proceed to the first set of box jumps.

Perform 15 box jumps at 30" / 24"
Box jumps are split between partners, meaning one partner completes a portion of the reps while the other rests.
After completing the box jumps, move on to the next set of synchro shoulder to overhead.

Execute 15 synchronized shoulder to overhead at 115lb / 85lbs.
Ensure both partners are in sync during the movement.
Following the synchro shoulder to overhead, transition to the next set of box jumps.

Perform 15 box jumps, this time at a 30" / 24"
Similar to the first set, box jumps are split between partners.
After completing the box jumps, advance to the final set of synchro shoulder to overhead.

Complete 21 synchronized shoulder to overhead at 115lb / 85lbs.
Maintain synchronization and control throughout the movement.
After the shoulder to overhead, move to the last set of box jumps.

Perform 15 box jumps at 30" / 24"
As with previous sets, box jumps are split between partners.

The workout concludes when the final box jumps are completed or when the 8:00-minute time cap is reached.

MOVEMENT STANDARDS: BAM

Shoulder to Overhead:
The athlete must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
If recieved in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be credited.

Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Box Jumps:
Atheles must start with a two foot takeoff and land with a two foot landing before standing to full extension on top of the box before jumping or stepping off the box before the next rep. BAM Athletes may do step ups as well.

Event Flow BAM

Athletes start with 9 synchronized shoulder to overhead at 95lb / 65lb.
The load is synchronized, meaning both partners move the bar together.
After completing the synchro shoulder to overhead, proceed to the first set of box jumps.

Perform 15 box jumps at 24" / 20"
Box jumps are split between partners, meaning one partner completes a portion of the reps while the other rests.
After completing the box jumps, move on to the next set of synchro shoulder to overhead.

Execute 15 synchronized shoulder to overhead at 95lb / 65lb.
Ensure both partners are in sync during the movement.
Following the synchro shoulder to overhead, transition to the next set of box jumps.

Perform 15 box jumps at  24" / 20"
Similar to the first set, box jumps are split between partners.
After completing the box jumps, advance to the final set of synchro shoulder to overhead.

Complete 21 synchronized shoulder to overhead at 95lb / 65lb.
Maintain synchronization and control throughout the movement.
After the shoulder to overhead, move to the last set of box jumps.

Perform 15 box jumps at 24" / 20"
As with previous sets, box jumps are split between partners.

The workout concludes when the final box jumps are completed or when the 8:00-minute time cap is reached.

MOVEMENT STANDARDS: MASTERS 40+

Shoulder to Overhead:
The athlete must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
If received in the Push Jerk, athletes must reach full extension of the hips and stand fully with the barbell locked out overhead for the rep to be credited.

Synchro Shoulder to Overhead:
Both athletes must start with the barbell on their shoulders.
Achieve full lockout overhead with elbows extended and ears visible in front of the arms.
The movement is synchronized, meaning both athletes must reach the overhead position simultaneously.

Box Jumps:
Athletes must start with a two foot takeoff and land with a two foot landing before standing to full extension on top of the box before jumping or stepping off the box before the next rep.

Event Flow Masters 40+

Athletes start with 9 synchronized shoulder to overhead at 95lbs / 65lbs
The load is synchronized, meaning both partners move the bar together.
After completing the synchro shoulder to overhead, proceed to the first set of box jumps.

Perform 15 box jumps at 24" / 20"
Box jumps are split between partners, meaning one partner completes a portion of the reps while the other rests.
After completing the box jumps, move on to the next set of synchro shoulder to overhead.

Execute 15 synchronized shoulder to overhead at 95lbs / 65lbs
Ensure both partners are in sync during the movement.
Following the synchro shoulder to overhead, transition to the next set of box jumps.

Perform 15 box jumps, this time at a 24" / 20"
Similar to the first set, box jumps are split between partners.
After completing the box jumps, advance to the final set of synchro shoulder to overhead.

Complete 21 synchronized shoulder to overhead at 95lbs / 65lbs
Maintain synchronization and control throughout the movement.
After the shoulder to overhead, move to the last set of box jumps.

Perform 15 box jumps at an increased height of 30" / 24"
As with previous sets, box jumps are split between partners.

The workout concludes when the final box jumps are completed or when the 8:00-minute time cap is reached.