the comp 2025

Event five presented by Trident Event Group

For total time:

Partner one

20/15 calorie echo bike 

50 thrusters (45/35)

20 chest to bar pull ups

Partner two

20/15 calorie echo bike 

50 thrusters (45/35)

10 bar muscle ups

- 10 minute time cap - 

Rx - as written. 

Intermediate & intermediate masters - first partner completes 20 chin over bar pull ups, and second partner completes 20 chest to bar pull ups. 

Novice - 35/25 lbs barbell, 20 ring rows per athlete (both athletes complete the same work). 

Tie break when partner one is done.

Workout Flow

Teams may choose which partner goes first and second, and regardless of order, athletes will complete the prescribed calories and use the prescribed barbell weight for their sex. The difference is the gymnastics from partner one to partner two (other than the novice division). 

Partner one will start on the bike, and at the call of "3-2-1 Go!" begin pedalling to complete 20/15 calories. The athlete must remain on the bike until the prescribed number of calories are completed. They will then advance to their barbell to complete 50 thrusters. Upon completing the 50 thrusters, the barbell will be placed on the floor before advancing to their pull up bar for 20 chest to bar pull ups, and then finishing by stepping onto their finish mat. 

Once partner one steps onto their finish mat, this will release partner two, who may be waiting on the bike to begin their portion of the workout. 

Partner two will complete the same prescribed work, except completing 10 bar muscle ups. 

Time stops when partner two reaches the finishing mat. If a team hits the cap, their score is the total reps completed. 

Movement Standards

Thruster:

- The athlete will move from the bottom of a squat to full lockout overhead. The barbell starts on the ground. The hip crease must clearly pass below the top of the knees into the bottom position. A full squat clean into a thruster is allowed.
- The barbell must come to a full lockout overhead with the hips, knees, and arms fully extended for the rep to count.

- If the empty barbell is dropped to the floor, an extra 5 thruster penalty will be given. 

Bar muscle ups:
- The athlete must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground. Pull-overs, rolls to support, and glide kips are not permitted. No portion of the athlete’s foot may rise above the height of the bar during the kip. At the top of the rep the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top the hands must stay in contact with the bar. Removing the hands and resting while on the top of the bar is not allowed.

Pull-ups:
- At the start of each rep, arms must be fully extended, with feet off the ground.
- Any style of pull-up or grip is permitted as long as the requirements are met.
- The rep is credited when the chin breaks the horizontal plane of the bar.

Chest to bar pull ups:

- All the same rules apply as the above pull-ups, but the athletes chest (somewhere below the collarbone), must clearly make contact with the pull up bar. 

Ring rows:
- Athletes will place their feet in front of the tape line below the rings. No part of the foot can touch the tape line. 
- Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies.
- A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. 
- The rings will be set to a standard height.

Event four presented by Lindenwoods Chiropractic

5 rounds for time of:

12 Wall walks

12 Synchro sandbag squats

- 15 minute time cap - 

Rx - 150/100 lbs sandbags.

Intermediate & Intermediate masters - 8 wall walks, 125/70 lbs sandbags.

Novice - 12 scaled wall walks, and 70/50 lbs sandbags. 

Workout Flow

Athletes will start standing facing the wall behind their wall walk lines. At the call of "3-2-1 Go!," athletes will turn and start the 12 wall walks. After completing the 12th wall walk, they will advance to their sandbags and complete 12 synchro sandbag squats with the sandbag resting on their shoulder. After completing their last squat, athletes will advance their sandbags before returning to the wall. This pattern will continue for 5 total rounds.

Time will stop after completing their last sandbag squat on their fifth rounnd. If the time cap is reached, score is the total reps completed. 

Movement Standards

Wall walks:
- Every rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start and end of each rep, both hands must touch the first tape lane (any part of the hand may touch). Both feet must be touching the ground at the start and end of each rep. Both hands must remain on the first tape line until both feet are no longer touching the ground. At the top of the movement, both hands must be touching the second tape line before the athlete can descend. Both feet must remain on the wall until both hands are touching the first line.
- The rep is credited when the athlete returns to the starting position, with both hands touching the first tape line and their chest, thighs, and feet touching the ground.
- Both feet must be touching the ground before the next partner starts their rep.
- Partners may split up the wall walks however they like.
- There will be a set first tape line on the floor for everyone. The men’s tape line will be 60” from the wall and the women’s will be 55”. The second tape line will be 10” from the wall.
 
Scaled wall walks:
- All of the above standards apply except the second tape line will be 29” inches from the wall. The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent. 

Synchro sandbag squats on the shoulder
- The sandbag will be taken from the ground and cleaned to the athlete’s shoulder or back rack position. The athlete may use both hands to stabilize the bag when squatting. 
- The athlete must pass through a full squat with hips below the knees. The reps is credited when the athlete’s hips and knees are fully extended and the sandbag is on the athlete’s shoulder.

- The synchro portion of the movement is only at the top between reps. One partner cannot start the next rep till both partners are fully standing. 

Event one presented by KMR Delivery Solutions

Triple 3 - for time:

3000 m row

300 double unders

3k run 

- 35-minute time cap - 

Rx, Intermediate, & Intermediate Masters - as written. 

Novice - 300 single unders. 

Partners share row and double unders.

The run will consist of six 500m laps.

Partners must alternate 500m run laps.

Tiebreak time after each completed lap. 

Workout Flow

One partner will start on the rower. At the call of "3-2-1 Go!" they may begin rowing. Teams can alternate who is rowing as they choose until the distance of 3000m is met. One teammate must be seated on the rower until the monitor reads "3000." 

Partners will then advance to their mat and complete 300 double unders, switching as they choose. Only one partner may be on the mat and working at a time. The non-working partner will stand off to the side being sure not to block the run course. 

Once 300 double unders are completed, one partner will take off running on the 500m run course. The non-working partner must stay on their teams mat. Partners must alternate laps until 6 total are completed. To change runners, both partners must be standing on the teams mat and tag each other. 

Time stop when the second partner finishes the 6th lap by stepping onto their mat. If a team hits the cap, their score is the total reps completed, with each lap of the run course being one rep.  

Movement Standards

Double unders:
- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
 
Single unders:
- This is the standard single under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

Rowing:

- Partners may switch whenever they like, may assist each other with tightening the foot straps or adjusting the damper, but may not assist in any way with the actual rowing. 

Running:

- Athletes will run on the right side of the course and pass on the left. 

- When switching, both partners must have both feet on their mat, and tag each other before taking off on the run course. 

Event three presented by Herc’s Nutrition Winnipeg

For time, one partner working at a time:

60 Deadlifts (185/125)

50 Cleans

40 Shoulder to overhead

- 8 minute time cap - 

Rx - 185/125

Intermediate & intermediate masters - 135/85

Novice - 95/65

Tie break after cleans.

Workout Flow

For the entire workout, other than before the call of "Go," athletes will face the crowd. Partners can share the work however they would like, but only one athlete may have their hands on a barbell at a time. Athletes must be in control of their barbell at all times, keeping it in their designated space. 

Athletes will start standing with their backs to their barbells. At the call of "3-2-1 Go!" they will turn around and complete 60 deadlifts, 50 cleans, and finishing with 40 shoulder to overhead. 

Time stops when the last shoulder to overhead rep is locked out. If the time cap is reached, the score is the total reps completed. 

Movement Standards

Gymnastics grips or lifting straps may not be worn for this event. Please refer to our athlete attire requirements sheet found in the athlete info package. 

Deadlift:
- The barbell starts on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed.
- The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s heads and shoulders are behind the bar.
- Partners will share the reps however they like.

Clean
- The barbell starts on the ground and is received at the shoulders in one motion. The reps is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
- Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
- Any style of clean is permitted (except from the hang position): power clean, squat clean, or split clean.

Shoulder to overhead

- After completeing the final clean, the working athlete may go right into their shoulder to overhead reps. 
- The barbell will start on the floor and be brought to the athlete’s shoulders with any style of clean. A rep will consist of an athlete taking the bar from the front rack position and locking it out over head with the elbows, shoulders, hips, and knees fully extended, and the athlete’s feet back in line with each other.
- Any style of shoulder to overhead is permitted: strict press, push press, push jerk, and split jerk.

Event two presented by Proper Designworks

For time:

40 toes to bar

40 synchro DB snatches (50/35)

40 synchro double db box step overs

40 synchro db snatches

40 toes to bar

- 12 minute time cap - 

Rx - as written. 

Intermediate & Intermediate masters - 30 toes to bar, 35/25 lbs DBs. 

Novice - 40 toes to hip height. 25/15 lbs DBs. 

Everyone will use a 20” box. 

Tie break after the step overs.

Workout Flow

Athletes will start on their starting mat. At the call of "3-2-1 Go!" advance to their pull up bar to complete 40 toes to bar facing away from the crowd, switching between partners as they wish. After completion of the toes to bar, they will advance to their DBs and complete 40 synchro DB snatches facing away from the crowd. After the 40th synchro DB snatch, athletes will advance their DB to the box where a second DB will be waiting per teammate. 

Teams will then complete 40 synchro double DB box step overs before completing another 40 synchro DB snatches, this time facing the crowd, and finishing with another 40 toes to bar facing the crowd. 

Time stops when both athletes are on their starting mats. If a team hits the cap, their score is the total reps completed. 

Movement Standards

Toes to bar:
- The athlete must go from a full hang to having both their feet touch the pull-up bar simultaneously inside their hands. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar. Any style of grip on the bar is permitted.

Toes to hip height
- The athlete must go from a full hang to having their toes reach at or above the height of their hips. At the start of each rep the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar. Any style of grip on the bar is permitted.

Synchro DB snatch
- The rep starts with both heads of the DB on the ground. The athlete must lift the DB overhead in one motion. A clean & jerk is not allowed. Touch and go is permitted. Athletes must alternate hands every rep. Bouncing the DB is not allowed. The non-lifting hand or arm may not contact any part of the athlete’s body.
- The rep is credited when both athletes have reached full extension with the arms, hips, and knees are fully extended, and the DB is clearly locked out when viewed from a profile.

- Partners do not need to be using the same arm for the synchro portion to count. If a no rep is received, you do not need to redo the rep on the same arm. 

Synchro Double DB box step overs
-  There is no requirement to stand tall on top of the box, but both feet must touch the top of the box on the way over.
- The DBs must be held at the athletes side in a farmer carry position. The DBs cannot make contact with the box while reps are being compeleted. The athlete cannot rest the DBs on their legs while work is being completed. 
- The rep starts with both partners holding their DBs and standing on one side of their box. The rep ends when both partners feet are on the floor on the other side of the box. 

- Grips may not be used on the DBs.