For Time: 16 min

Partners complete the following:

1st Pair

synchro 500 meter row

50 DB Front Squats (50/ 35 lbs)

50 DB push press (50/ 35 lbs)

–switch–

2nd pair

synchro 500 meter row

50 DB Front Squats

50 DB push press

–switch–

1st pair

50 DB push press

50 DB Front squat

Synchro 500 m Row

–switch-

2nd pair

50 DB push Press

50 DB Front Squat

Synchro 500 m Row

*Event is relay, 1st pair is required to make contact with 2nd pair once complete all 3 movements

*Same Gender Pairs in desired order

Time cap: 16 mins

Scoring Details

Score will be TOTAL TIME complete the event

100 points available

Workout Details

This workout begins with 1st pair (choose desired pair to go first) **must be same gender pairs** behind the designated start line. After “3, 2, 1,...go”, 1st pair will begin with 500 meter row. Each athlete must complete 500 meter row before start of next movement. Upon completion, both athletes will complete 50 DB Front squats partitioned however they want. Upon completion of DB front squats, both partners move on to complete DB Push Press. After all 3 movements have been completed by the 1st pair, contact with 2nd pair is required for 2nd pair to begin repeat workout. When 2nd pair completes all 3 movements, both athletes are required to make contact with 1st pair to begin workout. 1st pair will begin triplet in reverse order, 50 DB Front Squats into 50 DB push Press into synchro 500m row. Upon completion, 1st pair makes contact with 2nd pair and completes same triplet. Once 2nd pair has complete triplet, they must return to designated start/finish line. 

Each athlete must complete AT LEAST 1 REP of DB Front Squats and DB Push Press. 500 meter row must be complete in its entirety by each athlete. 

This event is to be completed in a relay style with one pair (M/M or F/F) working at a time. Non-working pair is behind designated start/finish line until they are tagged to begin their portion of workout.  Once both pairs have completed their portions of the workout and cross the designated finish line, the score of the event will be the time it takes both pairs to complete the workout. 

Movement Standards

Synchro Row

Each athlete in the pair must complete 500 meters before start of next movement. Does not have to be synchro movement, complete as a pair.

DB Front Squats

Movement begins with pair of DBs rest on shoulders with squat below parallel and finish with locked elbows at top.

DB Push Press

Movement begins with pair of DBs rest on shoulders and finish with locked elbows at top. Do not PUSH JERK.

Division Modifications

Scaled 

Men: 35 lb DBs in each hand

Women: 25 lb DBs in each hand

AMRAP

Team worm squats

*All reps will be complete together:

•  RX: All 4 Athletes

• Scaled: 1 pair working, 2nd pair- Sand-Bag Hold

Time Cap: 8 min

Scoring Details

Score will be TOTAL reps complete at end of 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 worm and perform ground to shoulder then begin SYNCHRO squats. Every 10 reps, must advance worm to designated area. Continue to advance until time has finished.

Movement Standards

4-person worm squats

The worm will be set up in designated lane and must complete synchro squats below parallel and all must be standing upright in order to achieve successful rep. All 4 athletes must advance to into designated area within lane to begin next set of synchro squats. Repeat until time is complete. 

2-person worm squats

The worm will be set up in designated lane and must complete synchro squats below parallel and all must be standing upright in order to achieve successful rep. 2 athletes must advance to into designated area within lane while 2 non-working athletes are holding 50 lb sandbags. Working pair cannot work until non-working pair are holding sandbags in front of body. Sandbags cannot be placed on shoulder, held on hip, held while in squat position, ONLY in front of body “bear hug style”. Once 1st pair of athletes complete 10 squats, tag non-working pair to run to 2-person worm to begin next set of synchro squats. Repeat until time is complete. Choose desired partners for pair.

Division Modifications

RX

4-person worm

289 lbs

Scaled 

2 person worm: 141 lbs

50 lb sandbags x 2 ft. 

For Time

M/M: Synchro 20 cals Bike

Drag Randy 25 ft (185 lbs)

—contact F/F pair in order to begin–

F/F: Synchro 15  cals Bike

Drag Randy 25 ft (185 lbs)

—contact M/M pair in order to begin–

Each pair will complete 100 ft, a total of 200 ft.

Time cap: 12 mins

Scoring Details

Score will be TOTAL TIME complete the event

100 points available

Workout Details

This workout begins with 2 athletes (choose which pair will begin workout) 1st pair starts behind the designated start line. After “3, 2, 1,...go”, 1st pair will begin with designated calories on assault bike. Both athletes must complete designated calories on bike before start of next movement. Upon completion, ONLY ONE athlete  will drag rescue randy for 25 ft, while other athlete remains in contact with partner, for a successful rep. Non-working pair will wait behind designated finish line. After both movements have been completed by the 1st pair, 1st pair must make contact with 2nd pair to begin designated couplet. Workout is complete once both pairs have finished a 100 ft Rescue Randy Drag and cross designated finish line. Must be same gender pairs.

Movement Standards

Rescue Randy Drag

Drag must be complete with both athlete in contact with Rescue Randy or one athlete can be in contact while other is in contact with the athlete that is dragging the athlete. 

Synchro Calories on Bike

Both athletes must complete designated amount for division. 

Division Modifications

Scaled 

Rescue Randy 150 lbs

M/F 15/12 calories

For Time

Relay race: Each pair must complete 2 rounds, TOTAL = 4 Rounds

Gear: SBA and helmets

M1/F1:

• Farmer Carry 25 ft (70/53 lbs)

• Synchro Ski-Erg (20/15 cals)

• Farmer Carry 25 ft 

• Open nozzle of charged hose at target (Leader & Guider)

• Farmer Carry 25ft 

• 25 synchro deadlift 

• Farmer carry 75ft 

-switch- 

M2/F2:

• Farmer Carry 25 ft (70/53 lbs)

• Synchro Ski-Erg (20/15 cals)

• Farmer Carry 25 ft 

• Open nozzle of charged hose at target (Leader & Guider)

• Farmer Carry 25ft 

• 25 synchro deadlift 

• Farmer carry 75ft 

-switch-

M1/F1:

• Farmer Carry 25 ft (70/53 lbs)

• Synchro Ski-Erg (20/15 cals)

• Farmer Carry 25 ft 

• Open nozzle of charged hose at target (Leader & Guider)

• Farmer Carry 25ft 

• 25 synchro deadlift 

• Farmer carry 75ft 

-switch-

M2/F2:

• Farmer Carry 25 ft (70/53 lbs)

• Synchro Ski-Erg (20/15 cals)

• Farmer Carry 25 ft 

• Open nozzle of charged hose at target (Leader & Guider)

• Farmer Carry 25ft 

• 25 synchro deadlift 

• Farmer carry 75ft

Time cap: 12 mins

Scoring Details

Score will be TOTAL TIME complete the event

100 points available

*Tie Breaker: Fastest time at 25 ft point

Workout Details

This workout begins with 4 athletes behind the designated start line. After “3, 2, 1,...go”, M/F1 will begin with 25 ft farmer carry, place them next to ski-erg and begin ski-erg. (Both athletes must complete calories before start of next movement.) Pick up KBs and start 25 ft farmer carry to next station. 1 athlete (Leader)  will be in half kneeling position to open nozzle, begin flow of water, spray target WHILE other athlete (Guider) will place hand on shoulder. Once target has moved outside of designated area, judge will signal when Leader can stop flowing water. Both athletes will complete another 25 ft farmer carry into 25 synchro KB deadlifts. Once KB deadlifts are complete, both athletes will begin 75 ft farmer carry back to start. Place KB on floor, make contact with M/F 2, to initiate next round. The score of the event will be the total time the team has completed all 4 rounds and cross the designated finish line. 

Movement Standards

Syncrho Ski-Erg

Each athlete must complete designated amount for division in order to move onto next movement.

Open nozzle of charged hose to target

1 athlete (LEADER) will be in half kneel position with hose positioned under arm and 1 athlete (GUIDER) will have hand positioned on shoulder. Stream of water is aimed at target to move ball out of designated area. Judge will signal once ball has moved out of area in order to continue to next movement. 

Synchro KB Deadlift

Both athletes will start with KBs on floor and stand up with full extension of hips and chest facing forward. 

Division Modifications

Scaled 

KettleBell (53/35 lbs)

Ski Erg 15/12 calories

For Time

All 4 athletes: Complete 800 meter run while carrying 5” hose positioned on shoulder.

-into-

50 ft Fire Engine Pull

Time cap: 7 mins

Scoring Details

Score will be TOTAL TIME complete the event.

100 points available

*Tie Breaker: Fastest time at 25 ft point

Workout Details

This workout begins with 4 athletes behind the designated start line. After “3, 2, 1,...go”,all 4 athletes will pick up assigned hose for chosen division and complete 800 meter run (course will be marked off). Upon completion of 800 meter run, all 4 athletes will go to designated start area to pull engine 50 ft to designated finish line. The front bumper of the engine must cross the finish line for official time.

Movement Standards

800 meter Run

All 4 athletes must have hose positioned on shoulder and able to line up as desired. If an athlete is no longer in contact with the hose, then all 4 athletes must STOP, all 4 athletes regain contact and begin run again. 

FIre Engine 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

RX

Engine 

Full 5” hose

Scaled 

Brush Truck

Half 5” hose