Workouts 2025
event 1
For Time, (5:00 Cap)
(M/F) Pair 1
24 Synchro TTB
9 Synchro Clean & Jerks, 70kg/50kg
18/14 Cal Ski Synchro
24 Synchro DB Snatch, 22.5kg/15kg
For Time, (5:00 Cap)
(M/F) Pair 2
30 Synchro TTB
9 Synchro Clean & Jerks, 85kg/60kg
18/14 Cal Ski Synchro
18 Synchro DB Snatch, 32.5kg/22.5kg
For Time, (7:00 Cap)
M/F) Pair 3
36 Synchro TTB
9 Synchro Clean & Jerks, 100kg/70kg
18/14 Cal Ski Synchro
12 Synchro DB Snatch, 45kg/32.5kg
Event 1 has 3 seperate rounds completed for time by 3 seperate Male/Female pairs.
Each teams score will be the total of each pairs time.
Each round will start on the 5th minute, with rounds 1 and 2 having a 5:00 time cap, round 3 has a 7:00 Cap.
The time from each round will be added together to make the teams total time and score for this workout. The team with the quickest time wins.
If a pair is time capped, every rep not completed will be added to the time cap as seconds.
Each pair will get to race each other from start to finish!
Pairs will start behind the start line, on the call of GO, they’ll move to the pull up bar, turn and face the field of play before jumping on the bar to start their TTB. Pairs will move through the 4 movements in order, completing their required synchro reps. The clock will stop when all reps are completed and both athletes are over the finish line.
Movement Standards
Toes to Bar
Begin by hanging from the pull-up bar with arms extended.
Heels must be brought back behind the bar.
Overhand, underhand, or mixed grips are all permitted.
All grip types are permitted. Be aware that our pull up bars are best suited to the sticky chalkless grips.
The rep is credited when both feet of both athletes simultaneously come in contact with the bar at the same time, between the hands.
Any part of the foot may make contact with the bar.
Clean & Jerk
Pairs will go to their allocated barbells and face each other throughout the reps.
Every rep begins with the barbell on the ground.
Any variation of a clean and jerk is acceptable. Can not snatch.
Touch and go is permitted, but deliberately bouncing the barbell is not.
Dropping from overhead is OK, but the bar must settle on the ground before the next rep.
The rep is credited when both athletes simultaneously have:
The barbell at full lockout overhead, with the hips, knees, and arms fully extended.
The barbell is directly over or slightly behind the middle of the body.
Note: If a split-style lift is used, both feet must be brought back in line to finish the rep.
Ski
Both athletes will Ski at the same time until both have reached their target Calories of 18 for the Men, 14 for the Women.
Each athlete can only progress to the DB once both have completed the required Calories.
Dumbell Snatch
Pairs will go to their allocated dumbbells and face each other throughout the reps.
Each rep starts with both heads of the dumbbell on the ground.
Lift the dumbbell overhead in one motion. A muscle, power or squat snatch is allowed. A Clean & Jerk is not allowed.
The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
Reps can be done on any arm, no need to alternate.
The rep is credited when both athletes simultaneously have:
Knees, hips, and elbow of the working arm fully extended.
The middle of the dumbbell is in line with, or behind, the body when viewed from the side.
DROPPING THE DUMBBELL will be received with a NO REP! Athletes must control the Dumbbell all the way to the floor, every rep, for the rep to count.
event 2
For time, (18:00 Cap)
(M/F/M/F)
5 Rounds
15 Worm Push Press
15m - 22.5m - 22.5m - 30m Handstand Walk, between each set of 15 Worm Push Press
Into,
(M/F/M/F)
5 Rounds
15 Worm Squats
10 - 8 - 8 - 6 Shuttle Runs, between each set of 15 Worm Squats
Into,
(M/F/M/F)
40m Worm Wallking Lunge
*The Worm stays off the ground the entire Event.
*30sec penalty every time it touches the floor.
Event 2 will be for total time to complete all 3 parts.
The event begins with the athletes on the starting mat. On the call of GO, The first 4 athletes will move to the worm, clean the worm up with all athlets facing the finish line, and complete 15 Worm Push Press. Once 15 reps are completed, athlete 1 will move out from the worm and complete a 15m HS Walk, while the remaining 3 athletes will keep the worm on their shoulders. *There will be a 30 second penalty if the worm is dropped throughout the entire workout. Once the 15m HS walk is complete all 4 athletes will perform another 15 Worm Push Press. Once the 2nd set of 15 push press reps are complete, athlete 2 will move out from the worm and complete 22.5m HS Walk, while the remaining 3 athletes keep the worm on their shoulders. This will continue until the 4th and final athlete will complete their 30m HS Walk, then join the other 3 athletes to complete 15 Push Press. Once the final 15 Push Press are complete, the next 4 athletes will move out to the field and take the worm and start their part of the workout.
They will start with 15 Worm Squats, then athlete 1 will move out from the worm and complete 10 x 7.5m shuttle runs before joining the remaining 3 athletes to complete the second set of 15 squats. This will continue until athlete 4 has completed their shuttle runs and returned back to the worm to complete the final set of 15 Squats. Once complete, then the next 4 athletes will move out to the floor and take the worm.
The final 4 athletes will lunge the worm 4 x 10m to finish the workout.
Worm Hold
The worm must stay on the shoulders of all 3 athletes during the hold.
Worm Push Press
The worm starts on the same side shoulder of all 4 athletes.
The rep is credited once the worm has been passed from one shoulder of all 4 athletes to the other shoulder of all athletes.
TnGo reps are allowed, the final rep must be completed with all 4 athletes standing at full extension with the worm on the same side shoulder.
Handstand Walk
The Handstand walk track will be a 7.5m long track.
Athletes must kick up with both hands clearly behind the line to start. Both hands must be clearly past the tape line at the other end to complete the 7.5m length.
Each 7.5m length must be unbroken for the rep to count. Athletes will need to restart back at the start of the failed 7.5m length if they fall within the tape lines.
Worm Squat
Each rep starts with the worm on the same side shoulder of all 4 athletes.
The worm can be on any shoulder and can be switched at anytime, as long as the worm is on the same shoulder of all 4 athletes.
The worm must start with all 4 athletes standing with full knee and hip extension.
All 4 athletes will then simultaneously squat to hip crease below the knee before standing back to extension.
Athletes can not put their hands on their legs while squatting.
Shuttle Runs
The Shuttle runs are 7.5m track (7.5m out and back = 1 rep)
The athlete starts with both feet behind the line. No need to touch a hand to the floor at the start or finish.
At each turn-around of the shuttle, the athlete must have both feet plus one hand tounch the ground behind the tape line (3 points of contact every turn).
Worm Lunge
The Worm Lunge will be on the 7.5m track. The worm will be lunged 10m via the standards below.
All 4 athletes will start with the worm on the same shoulder, standing at full knee and hip extension.
The athlete at the front of the worm will start by standing with both feet behind the line.
All 4 athletes will lunge in synchronisation, same legs at the same time to move the worm to the opposite end.
All 4 athletes will touch the knee of the trailing leg to the ground before standing back up to full knee and hip extension each rep.
Athletes must alternate legs each lunge step.
The athlete at the rear of the worm will need to lunge clearly past the opposite side line, stand to full extension before the rep will be credited.
All 4 athletes must turn around without dropping the worm before lunging back the other way. The worm does NOT turn, the athletes turn 180 degrees anyhow they like as long as the worm stays off the ground. The athlete that was at the front, will now be at the back and vice versa.
event 3
For Max Weight
(M/F)
Snatch
3 x 1:00 On/1:00 Off
Build to a 1RM Snatch
For Max Weight
(M/F)
Clean & Jerk
3 x 1:00 On/1:00 Off
Build to a 1RM Clean & Jerk
Event 3 is the total of the heaviest successful lift of all 4 athletes.
Females will Snatch first completing their lifts, followed by the Men’s Snatch. The females will then complete their Clean & Jerks, followed by the Men.
The event will start with all barbells loaded to each athletes first weight.
On 3, 2 , 1, Lift, lane 1 will lift first, these 3 athletes will have from 0:00 - 1:00 to complete their lift or lifts. From the 1:00 - 2:00 mark, lane 2 will complete their first lift(s). They’ll continue in this fashion until all female lifters have completed 3 x 1:00 blocks.
The Mens heat will start shortly after, they’ll follow in the same fashion as the females.
The Clean & Jerk lifters will complete their lifts the same way.
*Athletes can lift as many times as they like within the minute. Only lifts that are completed within the minute will count.
Movement Standards:
Snatch
Each rep starts with the bar on the ground.
The bar must move from the ground to overhead in one motion.
Power, squat, and split snatches are permitted.
Hang snatches are NOT permitted.
The rep is counted when the athlete’s hips, knees, and arms are extended.
The bar must be over the middle of the body, or slightly behind, when viewed from profile.
If a split snatch is used, the feet must return in line before the bar is lowered.
Clean & Jerk
Each rep starts with the bar on the ground.
Power, squat, and split cleans are permitted.
Hang Cleans are NOT permitted.
Push press, push jerk and split jerk are permitted.
The rep is counted when the athlete’s hips, knees, and arms are extended.
The bar must be over the middle of the body, or slightly behind, when viewed from profile.
If a split jerk is used, the feet must return in line before the bar is lowered.
event 4
For Time, (24:00 Cap)
Part A. (M/M/F/F)
15 Worm Clean to Overhead
15 Synchro Burpees over the Worm
15 Worm Clean to Overhead
15 Synchro Burpees over the Worm
15 Worm Clean to Overhead
Into,
Part B. (M/M/F/F)
10 Worm Clean to Overhead
15 Synchro Burpees over the Worm
10 Worm Clean to Overhead
15 Synchro Burpees over the Worm
10 Worm Clean to Overhead
Into,
Part C. (M/M/F/F)
5 Worm Clean to Overhead
15 Synchro Burpees over the Worm
5 Worm Clean to Overhead
15 Synchro Burpees over the Worm
5 Worm Clean to Overhead
The event begins with the athletes on the starting mat. On the call of GO, the first four athletes will go to the worm and complete 15 clean to overhead (every rep facing the finish line), 15 Synchro burpees over the worm, another 15 worm clean to overhead, 15 synchro burpees over the worm before completing their final set of 15 worm clean to overheads. Once all reps are complete the team will move to the finish line to start the next team of four to complete part B. This team will move through in the same fashion and then move to the finish line to start the next team of 4 to complete part C.
Score is the total time taken to complete all 3 parts.
Movement Standards:
Worm Clean to Overhead
Every rep begins with the worm on the floor.
All 4 athletes will Clean the worm from the floor, to the same side shoulder in one motion, before passing the worm overhead to the opposite shoulder. All 4 athletes must be standing at full extension, under control, with the worm on their shoulder before the rep will be credited and the worm can be dropped to the floor.
Synchro Burpees over the Worm
The burpees are 4 person synchro.
Each rep will start with 2 athletes on one side of the worm and 2 on the other side of the worm.
The burpees will be performed parallel to, with a lateral jump over the worm.
The chest and thighs must touch the floor at the bottom of each rep. All 4 athletes must be in synchro in this position.
Return to both feet with the hands off the floor.
Jumping or stepping in and out of the bottom of the burpee is permitted.
Jump over the worm (both feet must be off the ground).
A two foot take off or landing is NOT required.
The rep is credited when both feet of all 4 athletes are on the opposite side of the worm.
event 5
For Time, (9:00 Cap)
(M/M/M/M)
4 Synchro Legless Rope Climbs, 15ft
2 Synchro Rope Climbs, 15ft
12 Synchro Burpee Box Get Overs, 120cm
Into,
(F/F/F/F)
2 Synchro Legless Rope Climb, 15ft
3 Synchro Rope Climbs, 15ft
10 Synchro Burpee Box Get Overs, 120cm
Into,
(M/M/F/F)
4 Synchro Rope Climbs, 15ft
8 Synchro Burpee Box Get Overs, 120cm
*All reps are 4 person Synchro
The event begins with the athletes on the starting mat. On the call of GO, the first four male athletes will go to the climbing ropes and complete 4 synchro legless rope climbs then 2 synchro rope climbs. Once the rope climbs are completed they’ll move to the boxes and complete 12 synchro burpee box get overs. Once all reps are complete, all 4 athletes will move to the start mat to tag in the next 4 female athletes. The females will move through the workout in the same fashion, completing 2 synchro legless rope climbs, 3 synchro rope climbs and 10 burpee box get overs before tagging the final 4 athletes. This team will move through 4 synchro rope climbs, 8 burpee box get overs before finishing over the start mat.
Score is total time to complete all 3 parts.
Movement Standards:
Legless Rope Climbs
Every rep begins with both feet on the floor
The athlete must then climb to the 15ft line without using their legs at all to either climb or hold their body weight.
Jumping up to begin is permitted.
The rep is credited once all 4 athletes are touching/holding the rope on or above the 15 foot line at the same time, without any athlete using their legs to help hold themselves up or ascend the rope.
On the descent, the athlete may not drop from the rope until both hands touch below the designated 11ft line.
Rope Climb
Every rep begins with both feet on the floor
The athlete ascends the rope in any fashion to touch above or on the 15ft line
Jumping up to begin is permitted.
The rep is credited once all 4 athletes are touching/holding the rope on or above the 15 foot line at the same time.
On the descent, the athlete may not drop from the rope until both hands touch below the designated 11ft line.
Burpee Box Get Overs
Every rep starts with all 4 athletes chest and thighs on the floor at the same time
All athletes will then climb over the box to the other side
The rep is credited once all 4 athletes have both feet on the floor on the opposite side the rep started.
event 6
For Time, 30:00 Cap
(M/M/F/F)
3 Rounds
15 Synchro C2B Pull ups (Pairs)
12/9 Bike Erg Cals (Pairs)
12 Worm Thrusters
Into,
(M/M/F/F)
3 Rounds
9/7 Synchro Bar Muscle Ups (Pairs)
12/9 Bike Erg Cals (Pairs)
12 Worm Thrusters
Into,
(M/M/F/F)
3 Rounds
7/5 Synchro Ring Muscle Ups (Pairs)
12/9 Bike Erg Cals (Pairs)
12 Worm Thrusters
The event begins with the athletes on the starting mat. On the call of GO, the first four athletes will split into MM and FF pairs, with one pair beginning with the C2B pull ups and the other pair starting on the bike. When both athletes in the bike pair have completed their calories and the other pair have completed their 15 synchro C2B, the pairs will switch and complete the opposite portion. Once complete, all four athletes will move to the worm and complete 12 worm thrusters with all 4 athletes facing the finish line .
The team will then move back to the pull up bar and bikes and begin the next round. The pairs will stay MM and FF pairs the entire workout, they do not have to keep the same order throughout. Rounds 2 and 3 will be completed in the same fashion as the first. After the last worm thruster is complete, the team will move to the finish line to start the next team.
The remaining two parts of the workout will be completed in the same fashion as part A, until the last set of 12 thrusters are complete and the team cross the finish line.
Movement Standards:
Ring Muscle Ups
Athletes must begin each rep hanging from the rings with arms fully extended and feet off the ground.
Kipping is allowed, but uprises and swings/rolls to support are not permitted.
During consecutive kipping muscle-ups, a change of direction below the rings is required.
No part of the foot may rise above the bottom of the rings during the kip.
The athlete must pass through some portion of a dip before reaching lockout.
The rep is credited when the elbows of both athletes are fully locked out in the support position in synchronisation.
Reaching lockout while pushing or falling away from the rings will not count.
Bike Erg
Both athletes must complete their required Calories before dismounting the Bike.
Worm Thrusters
Each rep begins with the athletes on the same side of the worm, with the worm resting on their shoulders. At the bottom, each athlete’s hip crease must clearly pass below the top of his or her knee at the same time.
At the top, each athletes hips knees must remain fully extended as the worm is lifted over the athletes heads and moved to their opposite shoulders.
The arms do not need to reach full extension as the worm is moved overhead.
event 7 - the final
For Time, (16:00 Cap)
(6M/6F)
400m/355m Row
7 Wall Walk Complex
10 Squat Cleans, 100kg/70kg
14 Duel KB Snatch, 2 x 24kg/16kg
40/30 Cal Echo Bike
1 x 5 rep Pull Up Complex
10 Bench Press, 100kg/70kg
21 Wall Balls, 30lb/20lb
100 Double Unders
10 Deadlifts, 180kg/120kg
21 Burpee Box Jump Overs, 75cm/60cm
10 Squat Snatch, 60kg/42.5kg
One athlete working at a time.
Each athlete completing 1 movement each.
The event begins with the athletes on the starting mat. On the call of GO, the first athlete will move to the rower and complete 400/355m, before moving back to the start line and tagging in athlete 2. Athlete 2 will then move to the barbell and complete 7 squat cleans before returning to the start mat to tag in athlete 3. This workout will continue this way until all reps of all 12 movements are completed in order.
Each athlete will start and finish a particular movement. 6 females and 6 males will complete this workout, with each team choosing who does what.
Movement Standards:
Row
The monitor will be set up, athletes do not touch the monitor.
Athletes must remain seated until distance complete.
Wall Walk Complex
1 rep = 1 Wall Walk with 2 Strict Wall Facing Hand Stand Push Ups before returning to start position.
Each rep starts and finishes with chest and thighs on the floor with some part of each hand touching the tape line.
The athlete will walk their hands to the hspu tape line then complete 2 trict hasp with some part of both hands touching the line before returning to the start position.
Wall walk standards will apply, hands must stay on the line until both feet are on the wall on the ascent. Both hands must return to the line before a foot or feet can touch the floor.
Tape lines will be to 2025 Open standard.
Cleans
All reps start form the floor
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 beginning the next repetition.
The athlete must pass through a full squat with hips below the knees.
A power clean and front squat is NOT permitted.
The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
Duel Kettlebell Snatch
All reps start with at least some part of Kb’s below the knee. First rep can be taken from the floor.
Each rep ends with both kb’s locked out overhead, both arms and shoulders extended, hips and knees extended, with the kb’s behind the midline of the extended body when viewed from the side.
Assault Bike
The monitor will be set up, athletes do not touch the monitor.
Athletes must remain seated until all calories are completed.
Pull Up Complex
1 complex = 5 strict pull ups + 5 pull ups + 5 chest to bar pull ups + 5 toes to bars + 5 bar muscle ups
Each rep must be consecutive with no extra swing(s) in between.
Strict Pull Up
Start each rep with arms fully extended and feet off the ground.
The rep is credited when the chin clearly breaks the horizontal plane of the bar.
Kipping is not allowed. Hips must stay fully extended throughout each rep.
Pull Up
Start each rep with arms fully extended and feet off the ground.
The rep is credited when the chin clearly breaks the horizontal plane of the bar.
NOTE: Any style of pull-up is permitted as long as the criteria above are met.
Chest to Bar Pull Up
Start each rep with arms fully extended and feet off the ground.
The rep is credited when the chest clearly contacts the bar at or below the collarbone. NOTE: Any style of pull-up is permitted as long as the criteria above are met.
Toes To Bar
Athletes begin by hanging from the pull-up bar with arms extended.
The heels must be brought back behind the bar.
The rep is credited when both feet contact the bar between the hands at the same time.
Any part of the feet may make contact with the bar.
Bar Muscle Up
Start each rep with arms fully extended and feet off the ground.
Pass through some portion of a dip before locking out over the bar.
The rep is credited when:
Arms are fully extended in the support position.
Shoulders are directly over, or slightly in front of, the bar when viewed from the side.
Any portion of the foot rising above the pull-up bar during the kip will result in a NO REP.
Any part of the arm (besides the hands) touching the bar during the rep will result in a NO REP.
Removing the hands and resting on the torso while above the bar will result in a NO REP.
Bench Press
The rep starts with the barbell locked out over your torso with arms at full extension.
The barbell must make contact with your torso at the bottom before being pressed back up.
The rep is credited once the barbell is again locked out over your torso with arms at full extension.
The athletes, hips and shoulders must remain on the bench throughout the lift.
You will have a team mate as a spotter. If the spotter touches the bar at all during a rep, it will result in a NO REP. The spotter can assist if needed to unrack the bar, but the athlete must pause in the locked out start position before commencing the rep. Like wise if helping to rerack, the athlete must pause in the locked out finish position before racking the bar.
Wall Balls
At the start of each rep, the ball must be in the support position in front of the athlete’s body.
Squat until the hip crease is below the knees.
The rep is credited when the centre of the ball hits the target clearly ABOVE the specified height.
If the ball hits low or does not hit the wall, the rep will not count.
If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
Double Unders
The rope passes under the feet twice during a single jump.
Deadlifts
The barbell starts on the ground (both plates touching the ground).
Hands must be out side the knees. No sumo deadlifts.
Any style of grip is permitted.
The rep is credited when:
Hips and knees reach full extension.
Touch and Go is permitted.
Burpee Box Jump Overs
The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box.
Each rep the athlete must face the box and be perpendicular to the box when their chest and thighs are on the ground.
Two foot jump take off is required and only the athletes feet can tough the box. Jump or step down off the box is allowed.
Squat Snatch
The barbell begins on the ground and must be lifted overhead in one motion. 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.
A power snatch followed by an overhead squat will not be allowed.
The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.