– Workouts –

December 7, 2019

GENERAL INFORMATION

Movement Standards

SYNCHRO Chest-to-bar Pullup

At the bottom of the pull-up, both athlete’s arms must be fully extended. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. At the top, both athletes’ chests must clearly come into contact with the bar at the same time. If one athlete does not touch the chest to the bar, or if the athletes’ chest don’t touch at the same time, that is a no rep.

SYNCHRO Ring Row

The rings will be hung 34” from the floor with a line taped directly under the rig, in line with the rig and rings.

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. Both athletes heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athletes must rise until the rings touch their chest at the same time. Athletes bodies will make an unbroken line from shoulders to ankles at the top of the rep.

Squat Clean

The barbell begins on the ground. 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. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep 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.

The barbell begins on the ground. Touch and go is permitted. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted. The rep 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.

Workout Description

Workout Description

Teams will have 12 minutes to accumulate as many reps as possible of synchronized chest to bar pull-ups/ring rows and squat cleans. As the ladder continues, the number of reps of squat cleans will decrease, but the weight will climb up.

At the call of go, 2 of the 3 athletes will take the floor and start the event with their synchronized movement. Once the reps are completed, 1 of the 3 will start working on the squat cleans. Athletes may switch out at any time, so long as all resting athletes are in the rest area. The bar will start loaded for the first weight, but will be teams responsibility to add throughout the event.

Women Scaled
12min AMRAP

12 Sync Ring Row
12 Squat Cleans (75lbs)
12 Sync Ring Row
10 Squat Cleans (95lbs)
12 Sync Ring Row
8 Squat Cleans (105lbs)
12 Sync Ring Row
6 Squat Cleans (115lbs)
12 Sync Ring Row
4 Squat Cleans (125lbs)
12 Sync Ring Row
2 Squat Cleans (130lbs)
12 Sync Ring Row
AMRAP Squat Cleans (135lbs)

*Can’t change weights while doing Ring Rows*

Men Scaled
12min AMRAP

12 Sync Ring Row
12 Squat Cleans (115lbs)
12 Sync Ring Row
10 Squat Cleans (135lbs)
12 Sync Ring Row
8 Squat Cleans (155lbs)
12 Sync Ring Row
6 Squat Cleans (175lbs)
12 Sync Ring Row
4 Squat Cleans (185lbs)
12 Sync Ring Row
2 Squat Cleans (195lbs)
12 Sync Ring Row
AMRAP Squat Cleans (205lbs)

*Can’t change weights while doing Ring Rows*

Women Intermediate
12min AMRAP

12 Synchro Chest-to-bar Pullups
12 Squat Cleans (115lbs)
12 Synchro Chest-to-bar Pullups
10 Squat Cleans (125lbs)
12 Synchro Chest-to-bar Pullups
8 Squat Cleans (135lbs)
12 Synchro Chest-to-bar Pullups
6 Squat Cleans (145lbs)
12 Synchro Chest-to-bar Pullups
4 Squat Cleans (155lbs)
12 Synchro Chest-to-bar Pullups
2 Squat Cleans (165lbs)
12 Synchro Chest-to-bar Pullups
AMRAP Squat Cleans (175lbs)

*Can’t change weights while doing chest-to-bar pullups*

Men Intermediate
12min AMRAP

12 Synchro Chest-to-bar Pullups
12 Squat Cleans (165lbs)
12 Synchro Chest-to-bar Pullups
10 Squat Cleans (185lbs)
12 Synchro Chest-to-bar Pullups
8 Squat Cleans (205lbs)
12 Synchro Chest-to-bar Pullups
6 Squat Cleans (225lbs)
12 Synchro Chest-to-bar Pullups
4 Squat Cleans (245lbs)
12 Synchro Chest-to-bar Pullups
2 Squat Cleans (265lbs)
12 Synchro Chest-to-bar Pullups
AMRAP Squat Cleans (275lbs)

*Can’t change weights while doing chest-to-bar pullups*

GENERAL INFORMATION

Movement Standards

Double Under/Single Under

This is a standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

This is a standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count.

Deadlift

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any grip position is allowed, but the arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Wallball

The movement begins with the ball on the ground. The ball must be taken from the bottom of the squat, hip crease clearly below the knee, and thrown to hit the specified target. The rep is counted when the center of the ball clears the required height line and makes contact with the target. If the ball drops to the ground, it must come to a full stop before the athlete can pick it up for the next rep. Catching the ball off the bounce into the next rep is NOT ALLOWED. If the ball hits the bottom edge of the target or does not hit the target at all, it is a NO REP. If the athlete’s hip crease does not clearly reach below parallel, it is a NO REP. The women’s divisions will throw to a 9ft target, while the men’s divisions will throw to a 10ft target.

Workout Description

Workout Description

This event begins with all 3 athletes in the starting box. Athlete 1 may have their jump rope in hand. At the call of go, athlete 1 will step into their designated lane and begin their set of either 50 double unders or 100 single unders. Once the reps are completed, athlete 1 will advance to their designated medicine ball and complete 25 wallball repetitions. Once they have reached 25, athlete 1 will move to their barbell, where they will complete 15 deadlifts. When all reps for completed by athlete 1 for round 1, they will then start back on their jump rope for round 2. Round 2 will follow the same fashion, completing the jump rope, wallballs & deadlifts.

When Round 2 is completed, athlete 1 must tag athlete 2 in, who will then begin their 2 rounds of work. This same pattern will take place for athlete 2 tagging in athlete 3. The event ends when the last deadlift rep for athlete 3 is completed. The team’s score will be the time it takes to complete all 6 collective rounds. There is a 14 minute cap. If athletes do not finish all 540 reps (Intermediate) / 840 (Scaled), their score will be the number of reps completed.

Women Scaled
14 minute CAP

6 Rounds for time*
100 Single Unders
25 Wall Balls (10lbs – 9ft)
15 Deadlifts (105lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

Men Scaled
14 minute CAP

6 Rounds for time*
100 Single Unders
25 Wall Balls (14lbs – 10ft)
15 Deadlifts (155lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

Women Intermediate
14 minute CAP

6 Rounds for time*
50 Double Unders
25 Wall Balls (14lbs – 9ft)
15 Deadlifts (145lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

Men Intermediate
14 minute CAP

6 Rounds for time*
50 Double Unders
25 Wall Balls (20lbs – 10ft)
15 Deadlifts (225lbs)

*2 rounds from each athlete to completed in a row
(For Example: Athlete #1 – Round 1 & 2, then Athlete #2 – Round 1 & 2, finished by Athlete #3 – Round 1 & 2)

GENERAL INFORMATION

Movement Standards

TOES TO BAR/HANGING KNEE RAISE

The athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plan before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Any grip may be used. If both feet do not make contact with the bar at the SAME TIME, it will result in a no rep. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

For hanging knee raise, the athlete must raise the knees above the height of the hips for the rep to be counted. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plan before initiating the next rep. Any grip may be used. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

Burpee Box Jump Overs

The athlete must face the box at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to his or her feet and must jump over the box to the other side where the athlete will start the next rep, again facing the box. The jump must be a two-footed jump, and only the athlete’s feet may touch the box. If jumping over the box both feet must go over the box, not around. Each rep, including the final rep, is complete once the athlete has landed on the other side of the box from the last completed burpee. For the Scaled division, athletes may choose to step over the box.

Workout Description

Workout Description

This event begins with all 3 athletes in the starting box. Throughout the event, only one athlete will be working at a time and teammates must rotate through in the same order for the entire event. At the call of go, athlete 1 will advance to their designated pull-up bar station and complete 4 Toe-to-Bar or Knee Raises. They will then complete 2 Burpee Box Jump Overs, then tag the second athlete who may then begin their work. Once the third athlete has completed their round of 4/2, they will tag the first athlete who will then begin their second round, this time performing 8 Toe-to-Bar/Knee Raises and 4 Burpee Box Jump Overs. The team’s score is the total reps completed within the 10 minutes.

Women Scaled
10 minute AMRAP

Hanging Knee Raise
Burpee Box Overs (20in)
4-2, 8-4, 12-6, 16-8, etc.

*All athletes complete full round of 4-2’s before moving on to the 8-4’s. This trend continues throughout the 10 minutes

Men Scaled
10 minute AMRAP

Hanging Knee Raise
Burpee Box Overs (24in)
4-2, 8-4, 12-6, 16-8, etc.

*All athletes complete full round of 4-2’s before moving on to the 8-4’s. This trend continues throughout the 10 minutes

Women Intermediate
10 minute AMRAP

Toes to Bar
Burpee Box Jump Overs (20in)
4-2, 8-4, 12-6, 16-8, etc.

*All athletes complete full round of 4-2’s before moving on to the 8-4’s. This trend continues throughout the 10 minutes

Men Intermediate
10 minute AMRAP

Toes to Bar
Burpee Box Jump Overs (24in)
4-2, 8-4, 12-6, 16-8, etc.

*All athletes complete full round of 4-2’s before moving on to the 8-4’s. This trend continues throughout the 10 minutes

GENERAL INFORMATION

Movement Standards

Row

The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor.

Synchro Dumbbell Hang Snatch

After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle snatch, power snatch, squat snatch or split snatch, so long as the dumbbell is lifted directly overhead.

If the athlete chooses to do a split-style snatch, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Athletes may only switch hands once the working hand passes below the level of the eyes.The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The repetition will count once both working athletes have reached lockout. If one athlete reaches lockout before the other, he or she may hold the lockout position until the second athlete reaches lockout. Athletes may switch arms as they desire.

Synchro Dumbbell Hang Clean & Jerk

After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The repetition will count once both working athletes have reached lockout. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead. Athletes may switch arms as they desire.

Synchro Dumbbell THRUSTER

These are standard thrusters with a single dumbbell. Both athletes must reach below parallel in a front squat and go directly over head to full lock out. The dumbbell must make full contact with the shoulder in the bottom of the repetition. The working arm must be clearly locked out over head, in line with the hips and knees. The repetition will count once both working athletes have reached full lockout. A squat clean thruster may be allowed on the first rep. Athletes may switch arms as they desire.

Workout Description

Workout Description

This workout begins with 1 athlete on the rower and the other 2 athletes in starting box. At the call of go, athlete 1 will begin rowing, working towards their designated amount of calories. Throughout the rowing, athletes may switch out with teammates at any time, however a physical tag must be displayed and the resting athletes must be in the box in order for the working athletes efforts to count.

Once the first row is completed, athletes will proceed to the synchronized dumbbell hang snatch, where they will complete 50 reps. Each rep is counted once both athletes have their dumbbell locked out overhead. Upon completing the synchronized dumbbell hang snatch, athletes will return to the rower and complete the designated calories a second time. After completion, 2 of the 3 athletes will return to the dumbbells, this time completing 50 reps of synchronized dumbbell hang clean & jerks. After all reps are completed, athletes will return to the rower a third and final time. Following the final row, athletes will return to the dumbbell one last time. This time, they will complete 50 synchronized dumbbell thrusters. All dumbbell movements are single arm. Athletes can also switch arms whenever they choose.

There is a 15 minute cap. If athletes do not finish all reps before the time cap, their score will be the number of reps completed.

Women Scaled
15 minute cap

60cal Row
50 Synchro Dumbbell Hang Snatch (20lbs)
60cal Row
50 Synchro Dumbbell Hang Clean & Jerk (20lbs)
60cal Row
50 Synchro Dumbbell Thruster (20lbs)

*Athletes can switch out as desired

Men Scaled
15 minute cap

75cal Row
50 Synchro Dumbbell Hang Snatch (35lbs)
75cal Row
50 Synchro Dumbbell Hang Clean & Jerk (35lbs)
75cal Row
50 Synchro Dumbbell Thruster (35lbs)

*Athletes can switch out as desired

Women Intermediate
15 minute cap

60cal Row
50 Synchro Dumbbell Hang Snatch (35lbs)
60cal Row
50 Synchro Dumbbell Hang Clean & Jerk (35lbs)
60cal Row
50 Synchro Dumbbell Thruster (35lbs)

*Athletes can switch out as desired

Men Intermediate
15 minute cap

75cal Row
50 Synchro Dumbbell Hang Snatch (50lbs)
75cal Row
50 Synchro Dumbbell Hang Clean & Jerk (50lbs)
75cal Row
50 Synchro Dumbbell Thruster (50lbs)

*Athletes can switch out as desired

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