Team Event 1 - Worm Repeater
Quarters Division
Part A: 0:00 - 3:00 (AMRAP)
30 Cal Echo (2 Bikes)
40 Worm Squats
50 Synchro Burpees Over Worm
3:00 - 4:00 (Rest)
Part B: 4:00 - 9:00 (AMRAP)
30 Cal Echo (2 Bikes)
40 Worm Squats
50 Synchro Burpees Over Worm
9:00 - 10:00 (Rest)
Part C: 10:00 - 20:00 (For Time)
30 Cal Echo (2 Bikes)
40 Worm Squats
50 Synchro Burpees Over Worm
Time Cap: 20 minutes
Open Division
Part A: 0:00 - 3:00 (AMRAP)
20 Cal Echo (2 Bikes)
30 Worm Squats
40 Synchro Burpees Over Worm
3:00 - 4:00 (Rest)
Part B: 4:00 - 9:00 (AMRAP)
20 Cal Echo (2 Bikes)
30 Worm Squats
40 Synchro Burpees Over Worm
9:00 - 10:00 (Rest)
Part C: 10:00 - 20:00 (For Time)
20 Cal Echo (2 Bikes)
30 Worm Squats
40 Synchro Burpees Over Worm
Time Cap: 20 minutes
Scaled Division
Part A: 0:00 - 3:00 (AMRAP)
20 Cal Echo (2 Bikes)
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 (2 Bikes)
30 Synchro DB Squats
40 Synchro Burpees Over Worm
9:00 - 10:00 (Rest)
Part C: 10:00 - 20:00 (For Time)
20 Cal Echo (2 Bikes)
30 Synchro DB Squats
40 Synchro Burpees Over Worm
Time Cap: 20 minutes
Flow (Quarters and Open Teams)
At the call of 3-2-1-GO, against a 3:00 clock for max reps, in Co-Ed Pairs behind the Echo Bikes, one athlete per pair will begin working on Echo Bike (EB) Calories (Quarters: 30, Open: 20). Athletes within each pair may switch as desired until the Calories have been completed on both bikes. The resting athletes will be required to stand behind their designated bike. Once the calories have been completed on both M/F Pair 1’s bike and M/F Pair 2’s bike, they will move to the Worm and begin working on Worm 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 both bikes in the same fashion as the previous interval, followed by Worm Squats, and then Synchro Burpees over the Worm (Quarters: 50, Open: 40) with all team members working. At the 5:00 mark, they will return to the team’s starting position. Following another 1:00 rest, the team will complete EB Cals, Worm Squats, and Synchro Burpees over the Worm for time, with a 10:00 time cap. In the third interval only, teams 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 Co-Ed Pairs behind the Echo Bikes, one athlete per pair will begin working on Echo Bike (EB) Calories (Scaled: 20). Athletes within each pair may switch as desired until the Calories have been completed on both bikes. The resting athletes will be required to stand behind their designated bike. Once the calories have been completed on both M/F Pair 1’s bike and M/F Pair 2’s bike, they will move to the dumbbells and begin working on Synchro DB 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 both bikes in the same fashion as the previous interval, followed by Synchro DB Squats, and then Synchro Burpees over the Worm (Quarters: 50, Open: 40) with all team members working. At the 5:00 mark, they will return to the team’s starting position. Following another 1:00 rest, the team will complete EB Cals, Synchro DB Squats, and Synchro Burpees over the Worm for time, with a 10:00 time cap. In the third interval only, teams will advance the dumbbells 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.
Worm Squats
The Worm squat starts with the Worm on the same shoulder for all 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.
Synchro Burpees Over Worm
The athletes can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom at the same time of all 4 athletes for the synchro portion. The athletes can step or jump to their feet and jump over the Worm with a two-foot takeoff. The rep is credited with all athletes landing on the opposite side. Incidental contact with the Worm is fine, jumping or stepping ON the Worm is a no rep.
Dumbbell Squats
Each rep begins with a single dumbbell placed horizontally across the shoulders in the back rack position with the hips and knees fully extended. At the bottom the hip crease must clearly pass below the top of the knee. The rep is credited when the athlete’s knees and hips are fully extended and the dumbbell is in the front rack position. The synchro portion of this movement is at the bottom and top of the squat.
Team Event 2 - Burden Bells
Quarters Division
For Time:
100 Synchro Dual KB Deadlifts (70s/53s)
50 Alternating Synchro Box Jump Overs (30/24)
50 Cal Echo (2 Rowers)
50 Synchro Bar Muscle Ups*
50 Cal Echo (2 Rowers)
50 Alternating Synchro Box Jump Overs
100 Synchro Dual KB Deadlifts
*Any M/F Pair
Time Cap: 20 minutes
Open Division
For Time:
100 Synchro Dual KB Deadlifts (53s/35s)
50 Alternating Synchro Box Jump Overs (24/20)
50 Cal Echo (2 Rowers)
50 Synchro C2B Pull-Ups*
50 Cal Echo (2 Rowers)
50 Alternating Synchro Box Jump Overs
100 Synchro Dual KB Deadlifts
*Any Pair
Time Cap: 20 minutes
Scaled Division
For Time:
100 Synchro Single KB Sumo Deadlifts (70/53)
50 Alternating Synchro Box Jump Overs (24/20)*
50 Cal Echo (2 Rowers)
50 Synchro Pull-Ups**
50 Cal Echo (2 Rowers)
50 Alternating Synchro Box Jump Overs
100 Synchro Single KB Sumo Deadlifts
*Step Overs are Permitted
**Any Pair
Time Cap: 20 minutes
Flow (Quarters Teams)
At the call of 3-2-1-GO, in Co-Ed Pairs, Pair 1 will move to the Kettlebells and begin working on 100 Synchro Dual KB Deadlifts while Pair 2 waits behind the yellow tape line. Once pairs have been established, they must remain unchanged until the end of the workout. If Pair 1 chooses to switch out, they will tag Pair 2 in and wait behind the yellow tape line while Pair 2 works on the KB Deadlifts. After the completion of rep 50, the working pair will advance the KBs to the next designated section to begin chipping away at the last 50 reps. Following the completion of the last Synchro KB Deadlift, the non-working pair will join their teammates and move to the plyo boxes and perform 50 Alternating Synchro Box Jump Overs. Both pairs will perform 25 reps, alternating every rep. Following the completion of the last rep, one team member from each working pair will get on the rower and begin working on 50 Cals. Athletes within the working pairs may switch as desired. Once 50 Cals have been completed on both rowers, all four team members will move to the rig and complete 50 Synchro Bar Muscle Ups facing the finish line. Athletes may switch at any time, as long as it remains a M/F pair. The resting athletes must remain off the dollamur mat next to the rowers. Switching between athletes will take place in this designated holding areas. There is no requirement for any team member to perform any number of Bar Muscle Ups, so long as the team totals 50. Once the team completes 50 Synchro Bar Muscle Ups, they will return to the rowers and complete 50 Cals on both rowers, move to the plyo boxes and perform 50 Alternating Synchro Box Jump Overs, then finally to the kettlebells and perform 100 Synchro Dual KB Deadlifts.
Flow (Open Teams)
At the call of 3-2-1-GO, in Co-Ed Pairs, Pair 1 will move to the Kettlebells and begin working on 100 Synchro Dual KB Deadlifts while Pair 2 waits behind the yellow tape line. Once pairs have been established, they must remain unchanged until the end of the workout. If Pair 1 chooses to switch out, they will tag Pair 2 in and wait behind the yellow tape line while Pair 2 works on the KB Deadlifts. After the completion of rep 50, the working pair will advance the KBs to the next designated section to begin chipping away at the last 50 reps. Following the completion of the last Synchro KB Deadlift, the non-working pair will join their teammates and move to the plyo boxes and perform 50 Alternating Synchro Box Jump Overs. Both pairs will perform 25 reps, alternating every rep. Following the completion of the last rep, one team member from each working pair will get on the rower and begin working on 50 Cals. Athletes within the working pairs may switch as desired. Once 50 Cals have been completed on both rowers, all four team members will move to the rig and complete 50 Synchro Chest-to-Bar Pull-Ups facing the finish line. Athletes may switch at any time and there is no requirement for M/F pairs so long as two athletes are working at a time. The resting athletes must remain off the dollamur mat next to the rowers. Switching between athletes will take place in this designated holding area. There is no requirement for any team member to perform any number of Chest-to-Bar Pull-Ups, so long as the team totals 50. Once the team completes 50 Synchro Bar Muscle Ups, they will return to the rowers and complete 50 Cals on both rowers, move to the plyo boxes and perform 50 Alternating Synchro Box Jump Overs, then finally to the kettlebells and perform 100 Synchro Dual KB Deadlifts.
Flow (Scaled Teams)
At the call of 3-2-1-GO, in Co-Ed Pairs, Pair 1 will move to the Kettlebells and begin working on 100 Synchro KB Sumo Deadlifts while Pair 2 waits behind the yellow tape line. Once pairs have been established, they must remain unchanged until the end of the workout. If Pair 1 chooses to switch out, they will tag Pair 2 in and wait behind the yellow tape line while Pair 2 works on the KB Deadlifts. After the completion of rep 50, the working pair will advance the KBs to the next designated section to begin chipping away at the last 50 reps. Following the completion of the last Synchro KB Deadlift, the non-working pair will join their teammates and move to the plyo boxes and perform 50 Alternating Synchro Box Jump Overs. Both pairs will perform 25 reps, alternating every rep. Following the completion of the last rep, one team member from each working pair will get on the rower and begin working on 50 Cals. Athletes within the working pairs may switch as desired. Once 50 Cals have been completed on both rowers, all four team members will move to the rig and complete 50 Synchro Pull-Ups facing the finish line. Athletes may switch at any time and there is no requirement for M/F pairs so long as two athletes are working at a time. The resting athletes must remain off the dollamur mat next to the rowers. Switching between athletes will take place in this designated holding area. There is no requirement for any team member to perform any number of Chest-to-Bar Pull-Ups, so long as the team totals 50. Once the team completes 50 Synchro Bar Muscle Ups, they will return to the rowers and complete 50 Cals on both rowers, move to the plyo boxes and perform 50 Alternating Synchro Box Jump Overs, then finally to the kettlebells and perform 100 Synchro KB Sumo 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.
There is no tie breaker.
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 (Quarters Teams)
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.
C2B Pullups (Open Teams)
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 (Scaled Teams)
The rep begins with one 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 (Scaled Teams)
Both athletes begin with arms fully extended at the bottom 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.
Box Step Overs (Scaled Teams)
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 must alternate reps.
Team Event 3 - Team Heavy Isabel
Quarters Division
For Time:
24-18-12-6
Snatch (165/115)
Open Division
For Time:
24-18-12-6
Snatch (135/95)
Scaled Division
For Time:
24-18-12-6
Snatch (95/65)
Time Cap: 15 minutes
Flow (All Divisions)
With the male pair standing outside of one end of the team’s lane, and the female pair standing outside of the opposite end of the team’s lane, at the call of 3-2-1-GO one athlete from each pair will move to the bar and work on 24 Snatches. The working athlete may choose to switch out with their teammate at any time, so long as the non-working athlete is waiting in the designated rest area. After each pair completes the set of 24 Snatches, both athletes in that pair will move to the chess piece and remain there until their counterpart pair completes their Snatches and moves to the chess piece. Once the full team has completed the round of 24 Snatches and is assembled at the chess piece, the whole team will be released to work on the round of 18 Snatches with the non-working athlete again waiting in the designated area. Athletes will continue in this fashion, with the full team assembling at the chess piece after the rounds of 18 Snatches, 12 Snatches, and lastly the final round of 6 Snatches. Time stops when the last team athlete makes contact with the chess piece after both pairs have completed the round of 6 Snatches regardless of gender.
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.’
Team Event 4 - Undercut
Quarters Division
For Time:
6 Rounds
4 Rope Climbs (1-1-1-1)*
12 Worm Push Press
20 ft. Worm Lunge
*Males Legless Only
Time Cap: 14 minutes
Open Division
For Time:
6 Rounds
4 Rope Climbs (1-1-1-1)*
8 Worm Push Press
10 ft. Worm Lunge
*Any athlete
Time Cap: 14 minutes
Scaled Division
For Time:
6 Rounds
4 Rope Climbs (1-1-1-1)*
8 Synchro SA DB Push Press (50/35)
10 ft. Synchro SA DB Front Rack Lunge
*Any athlete
10' Rope Climbs
Time Cap: 14 minutes
Flow (Quarters Division)
With all team members standing behind the green start line, at the call of the 3-2-1-GO Athlete 1 will move to the climbing rope and perform 1 Rope Climb. Upon completion Athlete 1 will progress, releasing Athlete 2 who will perform 1 Rope Climb. This will repeat for Athletes 3 and 4. Athletes may complete the rope climbs in any order, but for both Male athletes the rope climb must be legless. Upon completion of all 4 rope climbs and with the entire team assembled at the Worm they will perform 12 Worm Push Presses. After completion of the last rep, the team will perform a 20’ Worm Lunge. Following the completion of the lunge, the team will return to the staging area and Athlete 1 will start another round of Rope Climbs once their three other teammates are on the start mat. The order in which the team performs the Rope Climbs each round is up to the team’s discretion, but the Male athletes must always complete legless Rope Climbs. Teams will perform the aforementioned sequence for 6 rounds total. Following the completion of the last 20’ Worm lunge, all team members will cross the finish line.
Flow (Open Division)
With all team members standing behind the green start line, at the call of the 3-2-1-GO all 4 athletes will stage for the rope climbs at the start mat to release an athlete to complete a rope climb. If one athlete chooses to do multiple rope climbs in a round, the teammate not performing rope climbs in that round must wait at the start mat until all 4 rope climbs are completed and then advance. Upon completion of all 4 rope climbs and with the entire team assembled at the Worm they will perform 8 Worm Push Presses. After completion of the last rep, the team will perform a 10’ Worm Lunge. Following the completion of the lunge, the team will return to the staging area and begin the next set of rope climbs. The order in which the team performs the Rope Climbs each round is up to the team’s discretion. If an athlete chooses not to do a rope climb and have their teammate perform it for them, the non-working athlete must remain at the start mat until all 4 rope climbs are completed. An athlete who is completing more than one rope climb may rest at the start mat or return to the rope climb from the Worm if needed. Teams will perform the aforementioned sequence for 6 rounds total. Following the completion of the last 10’ Worm lunge, all team members will cross the finish line.
Flow (Scaled Division)
With all team members standing behind the green start line, at the call of the 3-2-1-GO all 4 athletes will stage for the rope climbs at the start mat to release an athlete to complete a rope climb. If one athlete chooses to do multiple rope climbs in a round, the teammate not performing rope climbs in that round must wait at the start mat until all 4 rope climbs are completed and then advance. Upon completion of all 4 rope climbs and with the entire team assembled at the Dumbbells they will perform 8 Synchro SA DB Push Presses. After completion of the last rep, the team will perform a 10’ Synchro SA DB Front Rack Lunge. Following the completion of the lunge, the team will return to the staging area and begin the next set of rope climbs. The order in which the team performs the Rope Climbs each round is up to the team’s discretion. If an athlete chooses not to do a rope climb and have their teammate perform it for them, the non-working athlete must remain at the start mat until all 4 rope climbs are completed. An athlete who is completing more than one rope climb may rest at the start mat or return to the rope climb from the Worm if needed. Teams will perform the aforementioned sequence for 6 rounds total. Following the completion of the last 10’ Synchro SA DB Front Rack Lunge, all team members 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.
Worm Push Press
The rep starts with the Worm on the same side shoulder for all 4 athletes and athletes facing the direction of travel. The Worm will be lifted to overhead until it rests on the opposite side shoulder for all 4 athletes. The synchro portion of the movement is on the starting side shoulder and ending shoulder only. A press to overhead and push press is permitted but a push jerk (with a redip) is not.
Worm Lunge
Each lunge step begins with the Worm on the same shoulder of all athletes, 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.
Regular Rope Climbs - 10 ft. (Scaled Teams)
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.
SA DB Push Press (Scaled Teams)
The rep starts with the dumbbells on the same side shoulder for all 4 athletes and athletes 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.
SA DB Front Rack Lunge (Scaled Teams)
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.