Team Event 0 - Run ‘N Weave
Elite Division
5 Rounds For Time:
4 Athletes
24 Synchro T2B (M/F Pair 1)
24 Synchro T2B (M/F Pair 2)
+
M/F Pair 1
80' Slalom Handstand Walk Each (2x40' Unbroken)
M/F Pair 2
300m Rope Run Together
*When Pair Finish, Then Switch
Time Cap: 24 minutes
Flow (Elite Division)
At the call of 3-2-1-GO, Co-Ed Pairs will complete 24 Synchro Toes To Bar each. Athletes cannot advance until both pairs have completed their Synchro Toes to Bar. Once both pairs have finished, MF Pair 1 will exit down the team’s designated lane and perform a 300m Run with both athletes running at the same time, each holding onto a length of rope. While Pair 1 completes the run, MF Pair 2 will complete an 80’ Slalom Handstand Walk, starting at the end of the lane closest to the finish mat. Athletes in Pair 2 can determine the order in which they start the Handstand Walk, but they must alternate in 40’ unbroken segments. Once a team has completed their work, be it the run or the handstand walk (two 40’ segments down and back), they will wait for their team mates on the finish mat behind the red line. Once both teams have completed their work, the pairs will switch. Once both pairs have finished, they will run down their lane and start round 2, performing 24 Synchro Toes To Bar as pairs. They will continue with this flow until 5 rounds are completed, or until the time cap of 24:00 has expired. Once pairs have been established in the first round of Toes To Bar, they cannot change. While athletes within the pair cannot change, there is no requirement on maintaining the same order of the two working stations.
Scoring
The team’s score will be the time elapsed when the final pair (either Pair 1 or Pair 2) has completed their last Handstand Walk or 300m Run, and the last team member touches the chess piece, or a score of CAP plus the remaining repetitions.
There is no minimum work requirement for this event.
There is no tiebreaker.
Movement Standards
Synchro Toes to Bar
The rep begins with both athletes’ arms fully extended while hanging from the pull up bar and their feet off the ground. The rep is credited when all 4 feet make contact with the pull up bar simultaneously, between their hands. At the bottom of the rep the feet must be brought back behind the vertical plane of the bar before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. The synchro portion of this movement is only at the top.
Slalom Handstand Walk
The athlete must start with the hands (entire hand, including palm and fingers) behind the yellow line denoting the start length being attempted. If the athlete comes down at any time or exits their assigned lane, the athlete must restart from the beginning of the 40’ segment. The athlete must cross the yellow line as they pass in front of each obstacle. Incidental contact of the obstacle is permitted, but knocking the implement over is a no rep. Athletes must remain inside their lane. Touching the boundary-line of the adjacent lane at any time is a no-rep and the athlete must come down. Both hands, including palms and fingers, must clearly cross the yellow finish line to earn credit for that segment.
Run
Athletes must enter and exit in their lane and stay on the designated run course. Pairs must be holding onto the rope for the duration of the run.
Team Event 1 - Worm Repeater
Elite Division
Part A: 0:00 - 3:00 (AMRAP)
40 Cal Echo (2 Bikes)
50 Worm Squats
60 Synchro Burpees Over Worm
3:00 - 4:00 (Rest)
Part B: 4:00 - 9:00 (AMRAP)
40 Cal Echo (2 Bikes)
50 Worm Squats
60 Synchro Burpees Over Worm
9:00 - 10:00 (Rest)
Part C: 10:00 - 20:00 (For Time)
40 Cal Echo (2 Bikes)
50 Worm Squats
60 Synchro Burpees Over Worm
Time Cap: 20 minutes
Flow (Elite 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 40 Calories. Athletes within each pair may switch as desired until the 40 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 50 Worm Squats. 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 40 Cals on both bikes in the same fashion as the previous interval, followed by 50 Worm Squats, and then 60 Synchro Burpees over the Worm 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 40 Cals on the Echo Bike, 50 Worm Squats this time advancing every 10 reps when the lead male athlete crosses the yellow line, and 60 Synchro Burpees over the Worm for time, with a 10:00 time cap.
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.
Elite Teams: There is a minimum work requirement of 40 Cals on both bikes for the 3:00 interval and 40 Cals 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.
Team Event 2 - Burden Bells
Elite Division
For Time:
100 Synchro KB Dual Deadlifts (124s/88s)
50 Alternating Synchro Box Jump Overs (36/30)
75 Cal Echo (2 Rowers)
50 Synchro Ring + Bar Muscle Ups*
75 Cal Echo (2 Rowers)
50 Alternating Synchro Box Jump Overs
100 Synchro Dual KB Deadlifts
*Same M/F Pair
Time Cap: 20 minutes
Flow (Elite 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 75 Cals. Athletes within the working pairs may switch as desired. Once 75 Cals have been completed on both rowers, all four team members will move to the rig and complete 50 Synchro Bar/Ring Muscle Ups facing each other. Pairs may switch at any time, but the pairs established to start the workout must remain unchanged. The resting athlete for the Ring Muscle Ups must wait at the start mat and the resting athlete for the Bar Muscle Up is off the dollamur mat next to the rowers. Switching between will take place in these two designated holding areas. There is no requirement for any team member to perform any number of Ring or Bar Muscle Ups, so long as the team totals 50. Once the team completes 50 Synchro Muscle Ups, they will return to the rowers and complete 75 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.
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.
Ring Muscle Ups
The rep begins with a hang below the rings with arms fully extended and the feet off the ground. The athlete must pass through some portion of a dip. At the top, elbows must be fully locked out while in a support position over the rings. Kipping is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required. The feet may not rise above the bottom of the rings during the kip. Rings are set at a fixed height, athletes may not adjust the height of the rings.
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.
Synchro Muscle Up
Synchro portion of this movement is only at lockout at the top of the Ring and Bar Muscle Ups.
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.
Team Event 3 - Team Heavy Isabel
Elite Division
For Time:
24-18-12-6
Snatch (225/155)
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
Elite Division
For Time:
6 Rounds
6 Legless Rope Climbs (1-2-1-2)*
20 Worm Push Press
20 ft. Worm Lunge
*F-M-F-M
Time Cap: 16 minutes
Flow (Elite Division)
With all team members standing behind the green start line, at the call of the 3-2-1-GO F1 will move to the climbing rope and perform 1 Legless Rope Rope Climb. Upon completion they will progress, releasing M1 who will perform 2 Legless Rope Rope Climbs. Upon completion they will progress, releasing F2 who will perform 1 Legless Rope Rope Climb. Upon completion they will progress to release M2 who will perform 2 Legless Rope Rope Climbs. With the entire team assembled at the Worm they will perform 20 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 F1 will start another round of Legless Rope Climbs once their three other teammates are on the start mat. The order in which the team performs the Legless Rope Climbs each round is up to the team’s discretion. However, the execution of the reps must be F-M-F-M. Teams will perform the aforementioned sequence for 6 rounds total. Following the completion of the last 20’ 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.
There is a minimum work requirement of 2/1 Legless Rope Climbs per M/F.
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.
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.