EVENT 1: BASELINE

R1 – 18 Synchro Barbell Thrusters + 30 Synchro Ground to Overhead

R2 – 18 Synchro Barbell Thrusters + 25 Synchro Ground to Overhead

R3 – 18 Synchro Barbell Thrusters + 20 Synchro Ground to Overhead

R4 – 18 Synchro Barbell Thrusters + 15 Synchro Ground to Overhead

WEIGHT (Male/Female)

Round 1: 15/10

Round 2: 25/15

Round 3: 35/25

Round 4: 45/35

At the start of the clock M1 & F1 will perform 18 synchro barbell thrusters + 30 synchro Plate Ground to Overhead while M2 & F2 hold a plank for the entirety of the work. Athletes can only work while Plank is being held. Once M1 & M2 finish, athletes will advance forward and switch roles. M2 & F2 will then perform 15 synchro BB Thrusters + 25 synchro Plate ground to overhead with a heavier plate. M1 & F2 will hold a plank position for the entirety of the work. Athletes may split reps however.

Plate Ground to Overhead – Both hands are placed on either sides of the plate. Plate travels to the ground to locked out position overhead. The rep is complete when the Plate touches the ground and travels overhead in one fluid motion with hips locked out and arms extended overhead.

16 Front Squats

14 Thrusters

12 Clusters

60 Drag Rope Double-Unders

12 Front Squats

10 Thrusters

8 Clusters

60 Drag Rope Double-Unders

8 Front Squats

6 Thrusters

2 Clusters

60 Drag Rope Double-Unders

WEIGHT: 155 M / 105 F

Athletes will be split M1, F1 & M2, F2. At the start of the clock M1 & F1 will perform 8 Front Squats synchronized & then M2 & F2 will complete the remaining 8 Front Squats synchronized. After 16 Front Squats have been completed M1 & F1 will perform 7 synchro thrusters etc. After the first round is completed athletes will each have 15 Drag Rope Double Under’s to complete.

Front squat – Barbell starts on the ground, rep begins with the bar in the front rack position, the hip crease must clearly pass below the top of the knees in the bottom position. Every squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended.

Cluster – The barbell begins on the ground. The athlete must pass through a full squat clean with hips below knees. The athlete will then drive the barbell upward until the bar is centered over the body with the knees hips and arms fully extended.

Thruster – The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Drag Rope Double Under’s – 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.

8 Front Squats

7 Thrusters

6 Clusters

30 Drag Rope Double-Unders

6 Front Squats

5 Thrusters

4 Clusters

30 Drag Rope Double-Unders

4 Front Squats

3 Thrusters

2 Clusters

30 Drag Rope Double-Unders

WEIGHT: 170 M / 120 F

Front squat – Barbell starts on the ground, rep begins with the bar in the front rack position, the hip crease must clearly pass below the top of the knees in the bottom position. Every squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended.

Cluster – The barbell begins on the ground. The athlete must pass through a full squat clean with hips below knees. The athlete will then drive the barbell upward until the bar is centered over the body with the knees hips and arms fully extended.

Thruster – The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Drag Rope Double-Unders – 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.

EVENT 2: VERGE

M1 / F1 BUY-IN

400m Run (Together)

30-24-18

Sandbag Ground to Overhead

Burpee Over Sandbag

Immediately into:

4 Rounds for Time

4 Rope Climbs

12 Burpee Box Jump Overs

M2 / F2 BUY-IN

4 Rounds for Time

4 Rope Climbs

12 Burpee Box Jump Overs

Immediately into:

400m Run (Together)

30-24-18

Sandbag Ground to Overhead

Burpee Over Sandbag

Sandbag Weight: 50lb M / 30lb F

Box Height: 20″

At 3-2-1 go M1 & F1 will begin WOD A. Synchro 400m Run immediately into 30-24-18. M1 begins with 15 Sandbag ground to overhead and F1 will begin their 15 Sandbag ground to overhead once M1 completes their reps. M1 will then do the 12 reps os sandbag ground to overhead, F1 will then follow. Athletes will be can split the rope climb and box jump overs how they like, but must split the ground to overhead and burpee over sandbag equally.

At 3-2-1 go M2 & F2 will begin WOD B with the rope climbs and box jump overs (split however). Once the four rounds are complete they’ll begin the synchro 400m Run immediately into 30-24-18 (Work split equally).

Score will be the total time of WOD A. + WOD B

M1 / F1

800m Sandbag Run

30 Synchro Sandbag Snatches

20 Synchro Sandbag Thrusters

10 Synchro Sandbag Devils Press

With the time remaining:

Distance in Handstand Walks (10 ft increments)

M2 / F2

20 Rope Climbs

60 Burpee Box Jump Overs

With the time remaining:

30 Synchro Sandbag Snatches

20 Synchro Sandbag Thrusters

AMRAP of Sandbag Synchro Devils Press

Weight: (M: 60 / F: 40)

Box Jumps: (M & F: 24″)

Athletes will have to decide which (M, F) pair will do which workout. At the start of the clock M1 & F1 will begin WOD A. Both athletes will grab their sandbag and begin an 800m run into the synchro sandbag work. Once it is complete, athletes will have the remaining time to Handstand Walk for distance. One athlete works at a time. 5 ft = 1 rep.

At the same time M2 & F2 will begin WOD B at the start of the clock. Athletes will split 20 Rope Climbs + 60 Burpee Box Jump Over (24 inch). Once that work is completed they will use the remaining time to perform synchro sandbag movements. This workout will have 2 scores, total combined time and total combined reps.

Part A – 14 Minute Cap

3 Rounds

4 Rope Climbs

12 Burpee Box Jump Overs

Immediately into:

800 Sandbag Run

Finish with:

30 SB Snatches

20 SB Thrusters

10 SB Devil’s Press

1 Minute Rest

Part B:

Begins at 15:00

2 Min AMRAP:

Sandbag Burpee Cluster

Weight: (70/50)

Box Jumps: (30″ / 24″)

2 scores (For time + AMRAP)

EVENT 3: PRESSURE

100m Sprint (Together)

30 Worm Synchro Front Squats

200ft. Sandbag Carry

30 Worm Synchro Front Squats

100m Sprint (Together)

Worm Weight: 150lbs M / 130 lbs F

Sandbag Weight: 100 lbs

At 3-2-1 go athletes will run 100m together. Following the run Athletes will begin the worm front squats. Males on one worm and Females on another. Once the 30 synchronized Worm Front Squats are completed athletes will begin each Sandbag Carrying 200ft each. Once all 4 athletes have completed the 200ft Sandbag Carry they will begin the Synchro Worm Front Squats and finish with collectively sprinting 100ft to the finish line.

100m Sprint Buy-in Each

Immediately into:

200 ft. Worm Lunge

into:

Strongman Bag Throw for Distance

Worm Weight: 150 lbs. M / 130 lbs. F

Sandbag Weight: 100 lbs.

Worm Lunge – Each rep starts with athlete’s on the same side of the worm, with the worm resting on their shoulders. At the bottom, each athlete’s knee must make contact with the ground at the same time. At the top of each step, each athlete’s hips and knees must be fully extended at the same time before beginning the next rep.

Sandbag Throw: Sandbag must go from the ground and clearly pass over the athlete’s shoulder. Teams must alternate between athletes in the same order as they start during the sandbag throw.

12 Strongman Bag Ground to Overhead

150 ft. Strongman Bag Carry

50 ft. Handstand Walk

9 Strongman Bag Ground to Overhead

150 ft. Strongman Bag Carry

50 ft. Handstand Walk

6 Strongman Bag Ground to Overhead

150 ft. Strongman Bag Carry

50 ft. Handstand Walk

Weight: 150lbs M / 100lbs F

Strongman Bag Ground to Shoulder Clean – Sandbag must go from the ground and clearly make it to the top of the athlete’s shoulder. With the sandbag on the shoulder, athlete’s hips and knees must reach full extension. Athlete’s may drop the sandbag or bring the bag back down to the ground in one fluid motion back up to the opposite shoulder.

Handstand Walk – Both hands must start behind the line and cross the line for the rep to count. Athlete’s must go 25 ft unbroken and come down after the first 25 ft increment before finishing the second 25 ft. If the athlete’s hand fails to cross the line of the unbroken 25 ft, the athlete must go back and start at the beginning of the opposite end.

DIVISIONS & FORMAT

ELITE INDIVIDUAL

RX 4 PERSON TEAMS (MMFF)

FITNESS 4 PERSON TEAMS (MMFF)

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Per Person

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$600

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$600

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