Pairs Event 1 - Worm Repeater
Quarters Division
Part A: 0:00 - 3:00 (AMRAP)
30 Cal Echo (1 Bike)
40 Synchro Sandbag Squats (100/70)
50 Synchro Burpees Over Worm
3:00 - 4:00
Rest
Part B: 4:00 - 9:00 (AMRAP)
30 Cal Echo (1 Bike)
40 Synchro Sandbag Squats
50 Synchro Burpees Over Worm
9:00 - 10:00
Rest
Part C: 10:00 - 20:00 (For Time)
30 Cal Echo (1 Bike)
40 Synchro Sandbag Squats
50 Synchro Burpees Over Worm
Open Division
Part A: 0:00 - 3:00 (AMRAP)
20 Cal Echo (1 Bike)
30 Synchro Sandbag Squats (70/50)
40 Synchro Burpees Over Worm
3:00 - 4:00
Rest
Part B: 4:00 - 9:00 (AMRAP)
20 Cal Echo (1 Bike)
30 Synchro Sandbag Squats
40 Synchro Burpees Over Worm
9:00 - 10:00
Rest
Part C: 10:00 - 20:00 (For Time)
20 Cal Echo (1 Bike)
30 Synchro Sandbag Squats
40 Synchro Burpees Over Worm
Scaled Division
Part A: 0:00 - 3:00 (AMRAP)
20 Cal Echo (1 Bike)
30 Synchro DB Squats (50/35)
40 Synchro Burpees Over Worm
3:00 - 4:00
Rest
Part B: 4:00 - 9:00 (AMRAP)
20 Cal Echo (1 Bike)
30 Synchro DB Squats (50/35)
40 Synchro Burpees Over Worm
9:00 - 10:00
Rest
Part C: 10:00 - 20:00 (For Time)
20 Cal Echo (1 Bike)
30 Synchro DB Squats (50/35)
40 Synchro Burpees Over Worm
Flow (Quarters and Open Pairs)
At the call of 3-2-1-GO, against a 3:00 clock for max reps, in Pairs behind the Echo Bikes, one athlete will begin working on Echo Bike (EB) Calories (Quarters: 30, Open: 20). Athletes within the pair may switch as desired until the Calories have been completed on the bike. The resting athlete will be required to stand behind the bike. Once the calories have been completed on the bike, the pair will move to the Sandbags and begin working on Synchro Sandbag Squats (Quarters: 40, Open: 30). At the 3:00 mark, they will stop and return to the starting position behind the bikes. Following a 1:00 rest, they will work against a 5:00 clock for max reps to perform EB Cals on the bike in the same fashion as the previous interval, followed by Sandbag Squats, and then Synchro Burpees over the Worm (Quarters: 50, Open: 40) with both athletes working. At the 5:00 mark, they will return to the pair’s starting position. Following another 1:00 rest, the pair will complete EB Cals, Sandbag Squats, and Synchro Burpees over the Worm for time, with a 10:00 time cap. In the third interval only, pairs will advance the Worm every 10 reps.
Flow (Scaled Teams)
At the call of 3-2-1-GO, against a 3:00 clock for max reps, in Pairs behind the Echo Bikes, one athlete will begin working on Echo Bike (EB) Calories (Scaled: 20). Athletes within the pair may switch as desired until the Calories have been completed on the bike. The resting athlete will be required to stand behind the bike. Once the calories have been completed on the bike, the pair will move to the Dumbbells and begin working on Synchro Dumbbell Squats (Scaled: 30). At the 3:00 mark, they will stop and return to the starting position behind the bikes. Following a 1:00 rest, they will work against a 5:00 clock for max reps to perform EB Cals on the bike in the same fashion as the previous interval, followed by Dumbbell Squats, and then Synchro Burpees over the Worm (Scaled: 40) with both athletes working. At the 5:00 mark, they will return to the pair’s starting position. Following another 1:00 rest, the pair will complete EB Cals, Dumbbell Squats, and Synchro Burpees over the Worm for time, with a 10:00 time cap. In the third interval only, pairs will advance the Worm every 10 reps.
Scoring
The team’s score for this event will be split and scored in two 50 point events. The first score will be the combined reps completed on the 3:00 (Part A) and 5:00 (Part B) AMRAPs. The second score will be the time elapsed in the last section (Part C) when final Synchro Burpee over the Worm has been completed and the last member of the team has touched the chess piece or a score of CAP plus the remaining repetitions.
Quarters, Open, and Scaled Teams: There is a minimum work requirement of the required number of EB Cals (Quarters: 30, Open/Scaled: 20) on both bikes for the 3:00 interval and for the 5:00 interval. There is no minimum work requirement on the final interval for time. In the event a team does not make the minimum work requirement for any round, their workout is done, but they will be able to continue on in the competition.
There is no tiebreaker.
Part A + Part B = 50 points
Part C = 50 points
Movement Standards
Echo Bike
The athletes may adjust the seat and handles but may not touch the monitor. They must remain on the seat until the required calories are completed for that bike. Athletes may switch as necessary.
Sandbag Squats
The sandbag squat starts with the sandbag on the shoulder for both athletes. The hip crease must clearly pass below the top of the knees in the bottom position and the hips must come to full extension at the top. The synchro portion of this movement is at the bottom and top of the squat.
Dumbbell Squats
Each rep begins with the dumbbell horizontally across the shoulders in the back rack position and with the hips and knees fully extended. At the bottom the hip crease must clearly pass below the top of the knee. A full squat clean on the first rep is not permitted. The rep is credited when the athlete’s knees and hips return to full extension. The synchro portion of this movement is at the bottom and top of the squat.
Synchro Burpees Over Worm
The athletes can jump or step back to lie on the ground. Both athletes’ chest and thighs must touch the ground at the bottom at the same time for the synchro portion of the movement. The athletes can step or jump over the Worm. A two-foot takeoff is not required. The rep is credited with both athletes landing on the opposite side. Incidental contact with the worm is fine, jumping or stepping ON the worm is a no rep.
Pairs Event 2 - Burden Bells
Quarters Division
For Time:
50 Synchro Dual KB Deadlifts (70s/53s)
25 Alternating Box Jump Overs (30/24)
50 Cal Echo (1 Rower)
25 Synchro BMU
50 Cal Echo (1 Rower)
25 Alternating Box Jump Overs
50 Synchro Dual KB Deadlifts
Time Cap: 16 minutes
Open Division
For Time:
50 Synchro Dual KB Deadlifts (53s/35s)
25 Alternating Box Jump Overs (24/20)
50 Cal Echo (1 Rower)
25 Synchro C2B PU
50 Cal Echo (1 Rower)
25 Alternating Box Jump Overs
50 Synchro Dual KB Deadlifts
Time Cap: 16 minutes
Scaled Division
For Time:
50 Synchro Sumo KB Deadlifts (70/53)
25 Alternating Box Jump Overs (24/20)*
50 Cal Echo (1 Rower)
25 Synchro Pull-Ups
50 Cal Echo (1 Rower)
25 Alternating Box Jump Overs
50 Synchro Sumo KB Sumo Deadlifts
*Step Overs are Permitted
Time Cap: 16 minutes
Flow (Quarters Pairs)
At the call of 3-2-1-GO, the pair will move to the Kettlebells and begin working on 50 Synchro Dual KB Deadlifts. After the completion of rep 25, the working pair will advance the KBs to the next designated section to begin chipping away at the last 25 reps. Following the completion of the last Synchro KB Deadlift, the pair will move to the plyo boxes and perform 25 Alternating Box Jump Overs. Following the completion of the last rep, one team member will get on the rower and begin working on 50 Cals. Athletes within the pair may switch as desired. Once 50 Cals have been completed on the rower, both athletes will move to the rig and complete 25 Synchro Bar Muscle Ups facing the finish line. Once the team completes 25 Synchro Bar Muscle Ups, they will return to the rower and complete 50 Cals on the rower, move to the plyo boxes and perform 25 Alternating Box Jump Overs, then finally to the kettlebells and perform 50 Synchro Dual KB Deadlifts.
Flow (Open Pairs)
At the call of 3-2-1-GO, the pair will move to the Kettlebells and begin working on 50 Synchro Dual KB Deadlifts. After the completion of rep 25, the working pair will advance the KBs to the next designated section to begin chipping away at the last 25 reps. Following the completion of the last Synchro KB Deadlift, the pair will move to the plyo boxes and perform 25 Alternating Box Jump Overs. Following the completion of the last rep, one team member will get on the rower and begin working on 50 Cals. Athletes within the pair may switch as desired. Once 50 Cals have been completed on the rower, both athletes will move to the rig and complete 25 Synchro Bar Muscle Ups facing the finish line. Once the team completes 25 Synchro Chest to Bar Pull-Ups, they will return to the rower and complete 50 Cals on the rower, move to the plyo boxes and perform 25 Alternating Box Jump Overs, then finally to the kettlebells and perform 50 Synchro Dual KB Deadlifts.
Flow (Scaled Pairs)
At the call of 3-2-1-GO, the pair will move to the Kettlebells and begin working on 50 Synchro Sumo KB Deadlifts. After the completion of rep 25, the working pair will advance the KBs to the next designated section to begin chipping away at the last 25 reps. Following the completion of the last Synchro KB Deadlift, the pair will move to the plyo boxes and perform 25 Alternating Box Jump Overs. Following the completion of the last rep, one team member will get on the rower and begin working on 50 Cals. Athletes within the pair may switch as desired. Once 50 Cals have been completed on the rower, both athletes will move to the rig and complete 25 Synchro Pull-Ups facing the finish line. Once the team completes 25 Synchro Chest to Bar Pull-Ups, they will return to the rower and complete 50 Cals on the rower, move to the plyo boxes and perform 25 Alternating Box Jump Overs, then finally to the kettlebells and perform 50 Synchro Sumo KB Deadlifts.
Scoring
The team’s score will be the time elapsed when the last team member touches the chess piece, or the total reps completed at the time cap of 20:00.
There is no minimum work requirement for this event.
Movement Standards
Dual KB Deadlifts
The rep begins with the Kettlebells on the ground. Both athletes will lift their kettlebells to standing with the kettlebells on the outside of their legs. Sumo kettlebell deadlifts are not allowed. The rep is credited when both athletes are standing tall, with their knees and hips locked out, and with their designated kettlebells in hand. The synchro portion of the movement is at the top of the deadlift only.
Row
The athlete may adjust the damper and footpads but may not touch the monitor. They must stay seated on the rower until the required calories are achieved.
Bar Muscle Ups
The rep begins with the athlete hanging from the pullup bar with their elbows fully extended and their feet off the ground. Kipping the muscle up is acceptable, but pullovers, rolls to support and glide kips are not permitted. No portion of the feet may rise above the height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to achieve lockout over the bar. Only the hands and no other part of the arm can be used to assist the athlete in completing the rep. Removing the hands and resting while on top of the bar outside of the support position is not allowed and the athlete will be required to come down off the bar before initiating the next rep. The synchro portion is at the top of the rep.
C2B Pullups
Both athletes begin with arms fully extended while hanging from the pull up bar, and feet off the ground. Strict, kipping, and butterfly pullups are all allowed. The rep is credited when both athletes’ chests clearly come into contact with the bar at or below the collarbone at the same time. The synchro portion of the movement is at the top of the rep only.
Box Jump Overs
The rep begins with both athletes on one side of the box. The athletes must jump with a two-foot takeoff and land on top of the box. Lateral jumping is permitted. The synchro portion is when both athletes step or jump down to the other side. No rebounding will be allowed. There is no requirement to stand tall on top of the box. Pairs must alternate reps. If the athlete receives a “no rep” for any reason, the athlete should continue working until the repetition is awarded.
Single KB Sumo Deadlifts
The rep begins with the Kettlebell on the ground. Both athletes will lift the kettlebell between their legs to stand with their knees and hips locked out. Rep is credited when both athletes are standing tall with their designated Kettlebells in hand. The synchro portion of the movement is at the top of the sumo deadlift only.
Pullups
Both athletes begin with arms fully extended while hanging from the pullup bar and feet off the ground. Strict, kipping, and butterfly pull ups are all allowed. The rep is credited when both athletes’ chins clearly come over the bar at the same time.The synchro portion of the movement is at the top of the rep.
Box Step Overs
The rep begins with both athletes on one side of the box. The athletes must step on top of the box. Stepping facing the box or a lateral step is permitted. Both feet for each athlete must be on top at the same time (but there is no requirement to have both athletes synchronized at the top). The synchro portion is when both athletes step or jump down to the other side. There is no requirement to stand tall on top of the box.
Pairs Event 3 - Team Heavy Isabel
Quarters Division
For Time:
24-18-12-6
Snatch (165/115)
Time Cap: 15 minutes
Open Division
For Time:
24-18-12-6
Snatch (135/95)
Time Cap: 15 minutes
Scaled Division
For Time:
24-18-12-6
Snatch (95/65)
Time Cap: 15 minutes
Flow (All Divisions)
With the male athlete standing outside of one end of the team’s lane, and the female athlete standing outside of the opposite end of the team’s lane, at the call of 3-2-1-GO each athlete will move to their respective bar and work on 24 Snatches combined. Athletes may alternate who is working at any time, but the non-working athlete’s barbell must be on the floor while the working athlete is accumulating reps. Once 24 reps have been completed, the pair will touch the chess piece to signal that they have completed that section of reps. Athletes will continue in this fashion, touching the chess piece after completing rounds of 18 reps, 12 reps, and then lastly the final round of 6 reps. Following the completion of the last rep, the athletes will make contact with the chess piece, and time stops when the last working athlete makes contact with the chess piece.
Scoring
The team’s score will be the time elapsed when the last working athletes touch the chess piece or a score of CAP plus the repetitions remaining.
There is no minimum work requirement for this event.
The tie breaker will be after 24 repetitions.
Movement Standards
Snatch
The barbell begins on the ground and must be lifted overhead in one motion. The rep is credited when the barbell is at full lockout overhead, with the knees, hips and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line. Touch and go is permitted but deliberately bouncing the barbell is not. Squat, Power, or Split Snatches are all allowed so long as the finish position is achieved. Hang Snatches are not allowed. The barbell must always be brought down in front of the body, and dropping the barbell behind will result in a no rep. Athletes must snatch within their designated lane and stepping on or beyond the boundary lines will result in an immediate ‘no rep.’
Pairs Event 4 - Undercut
Quarters Division
For Time:
6 Rounds
3 Rope Climbs*
12 Synchro Dual DB Push Press (50/35)
20 ft. Synchro Sandbag Lunge (100/70)
*Male Legless Only
Time Cap: 12 minutes
Open Division
For Time:
6 Rounds
3 Rope Climbs*
8 Synchro Dual DB Push Press (50/35)
20 ft. Synchro Sandbag Lunge (70/50)
*Any athlete
Time Cap: 12 minutes
Scaled Division
For Time:
6 Rounds
3 Rope Climbs*
8 Synchro Dual DB Push Press (35/25)
20 ft. Synchro Dual DB Front Rack Lunge
*Any athlete
Time Cap: 12 minutes
Flow (Quarters Pairs)
With both team members standing behind the green start line, at the call of the 3-2-1-GO the pair will complete a total of 3 rope climbs. Athletes may complete the rope climbs in any order, but for Male athletes the rope climb must be legless. Upon completion of all 3 rope climbs and with the pair assembled at the Dumbbells they will perform 12 Synchro Dual DB Push Presses. After completion of the last rep, the team will perform a 20’ Synchro Sandbag Lunge. Following the completion of the lunge, the team will return to the staging area and the pair will start another set of 3 Rope Climbs. The order in which the pair performs the Rope Climbs each round is up to the pair’s discretion, but the Male athletes must always complete legless Rope Climbs. Pairs will perform the aforementioned sequence for 6 rounds total. Following the completion of the last 20’ Synchro Sandbag Lunge, both athletes will cross the finish line.
Flow (Open Pairs)
With both team members standing behind the green start line, at the call of the 3-2-1-GO the pair will complete a total of 3 rope climbs. Athletes may complete the rope climbs in any order, and there is no minimum work requirement. Upon completion of all 3 rope climbs and with the pair assembled at the Dumbbells they will perform 8 Synchro Dual DB Push Presses. After completion of the last rep, the team will perform a 20’ Synchro Sandbag Lunge. Following the completion of the lunge, the team will return to the staging area and the pair will start another set of 3 Rope Climbs. The order in which the pair performs the Rope Climbs each round is up to the pair’s discretion. Pairs will perform the aforementioned sequence for 6 rounds total. Following the completion of the last 20’ Synchro Sandbag Lunge, both athletes will cross the finish line.
Flow (Scaled Pairs)
With both team members standing behind the green start line, at the call of the 3-2-1-GO the pair will complete a total of 3 rope climbs. Athletes may complete the rope climbs in any order, and there is no minimum work requirement. Upon completion of all 3 rope climbs and with the pair assembled at the Dumbbells they will perform 8 Synchro Dual DB Push Presses. After completion of the last rep, the team will perform a 20’ Synchro Dual DB Front Rack Lunge. Following the completion of the lunge, the team will return to the staging area and the pair will start another set of 3 Rope Climbs. The order in which the pair performs the Rope Climbs each round is up to the pair’s discretion. Pairs will perform the aforementioned sequence for 6 rounds total. Following the completion of the last 20’ Synchro Dual DB Front Rack Lunge, both athletes will cross the finish line.
Scoring
The team’s time will be the time elapsed when the last team member touches the chess piece, or a score of CAP plus the remaining repetitions.
Quarters Division: There is a minimum work requirement of 1 Rope Climb (Male: Legless) per athlete.
Open, and Scaled Divisions: There is no minimum work requirement.
There is no tiebreaker.
Movement Standards
Legless Rope Climbs (15 ft)
The athlete must ascend the rope to touch the cross beam (or shackle at the height of the cross beam) without the use of their legs. Touching the shackle hanging below the crossbeam that attaches the rope to the rig will not count. Jumping up to begin each ascent is permitted. Any pinching or clamping the rope with your legs is not permitted. The athlete may only use their hands to climb the rope, but may use the legs on the descent after touching the crossbeam if they so choose.
Regular Rope Climbs (15 ft)
The athlete must ascend the rope to touch the cross beam (or shackle at the height of the cross beam) at the top. Jumping up to begin each ascent is permitted. There is no requirement during the descent of the climb.
Regular Rope Climbs (10 ft)
The athlete must ascend the rope to touch the yellow taped line. Jumping up to begin each ascent is permitted. There is no requirement during the descent of the climb.
Dual DB Push Press
The rep starts with both dumbbells resting on the shoulders with the hips and knees fully extended. Both athletes will be facing the direction of travel. The dumbbells will be brought to overhead via press or push press, but not a push jerk. Redipping under the weight after the initial dip and drive will result in a no rep. The synchro portion of the movement is at the top.
Sandbag Lunge
The sandbag must start on the athlete's shoulder. It can be placed on either side or across the back rack position. Each lunge step begins with the feet together, and the hips and legs extended. The same side trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athletes must alternate which foot leads for each step. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The rep is credited for that section when the feet are together clearly past the line and the hips and legs are fully extended. Synchronization is at the top of the lunge.
SA DB Front Rack Lunge
Each lunge step begins with the feet together, and the hips and legs extended. The same side trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athletes must alternate which foot leads for each step. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The rep is credited for that section when the feet are together clearly past the line and the hips and legs are fully extended. Synchronization is at the top of the lunge.
The dumbbell may NOT touch or rest against the athlete’s head. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell on the shoulders is allowed. The dumbbell cannot rest horizontally on the back rack and must be in the front rack position.