Competition Age

Format: FF/MM

For time, starting with the women:

40 synchro toes-to-bars
30 synchro box jumps
20 synchro alternating dumbbell snatches  
10 rope climbs (total)
20 synchro alternating dumbbell snatches
30 synchro box jumps 
40 synchro toes-to-bars

When the women have finished, the men complete the workout.

♀ 50-lb (22.50-kg) dumbbell, 24-in (61-cm) box, 15-ft rope
♂ 70-lb (32.5-kg) dumbbell, 30-in (76 cm) box, 15-ft rope

Time cap: 30 minutes

  • Notes

    Prior to starting the workout, set up the competition floor as shown. Note the climbing rope may be placed anywhere over the 8-ft (2.44-m) line away from the pull-up bar. For safety, the boxes and dumbbells must be positioned over the line at least 8 ft (2.44 m) away from the rope climb. As long as the boxes and dumbbells are at least 8 ft (2.44 m) from the rope, the setup may vary to accommodate the team’s workout space.

    This workout begins with all four athletes standing behind the start line furthest from the pull-up bar. After “3, 2, 1 … go,” the female athletes will run across the floor to the pull-up bar, turn around to face the start line, and begin 40 synchronized toes-to-bars. Once finished, the pair will run back to the box to perform 30 synchronized box jumps then move to the dumbbell for 20 synchronized alternating dumbbell snatches. The pair will then move to the rope and accumulate 10 climbs with one athlete working at a time, switching however the athletes choose. After the rope climbs, the team will work back through the dumbbell snatches, box jumps, and toes-to-bars. After the final rep, the pair will run back to the start line, releasing the men to complete their portion of the workout in the same fashion. When the men have finished their final rep, they will run back to the start line. Time stops when both men are back over the start line.

    The team’s score is the total time taken to complete the workout. In the event of a time cap, the team’s score will be the total number of repetitions completed.


    • Tape to mark the floor

    • Pull-up bar

    • 2 boxes at 24-in height (61 cm) and 2 boxes at 30-in height (76 cm)

    • Climbing rope, 15 ft (4.57 m)

    • 2 dumbbells of appropriate weight for each pair*

    * The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb) and 32.5 kg (70 lb).

    For each workout, be sure the athletes have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

    Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.

    Video Submission Standards

    • Film ALL competition area measurements so the distances and weights can be seen clearly.

    • Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athletes during all movements.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (90 cm) off the ground.

    • Videos must be uncut and unedited to accurately display the performance.

    • A clock or timer must be visible throughout the workout.

    • Videos shot with a fisheye lens or similar lens may be rejected.

    • Do NOT use a countdown timer.

    • Ensure the judge does not obstruct the view of the athletes.

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