Relay as MF pairs
21-15-9 reps of:
Synchronized overhead squats (95 / 65 lb.)
Synchronized chest-to-bar pull-ups
Time cap: 25 minutes
At the call of "3, 2, 1 ... go," the first male/female pair will perform 21 synchronized bar-facing burpees, then 21 synchronized overhead squats and 21 synchronized chest-to-bar pull-ups. They will then complete the rounds of 15 reps and 9 reps in the same manner before slapping hands with the second pair, who will then perform the triplet in the same manner.
Time stops when the second pair finishes their last rep of the chest-to-bar pull-ups.
The team’s score is its total time. Time should also be marked at the point when the first pair completes the triplet, as this will be displayed as a split time. If the workout is not completed within the time cap, record the total number of repetitions completed up to that point, as that will be used as the team’s score.
Teams having their workouts validated at an affiliate must use a judge. In this workout, where multiple athletes are completing reps simultaneously, teams should use additional judges as needed to ensure all standards are met.
For each workout, be sure the team has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions. Any team 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.
Standard bumper plates (18-in. diameter) and change plates to load to the appropriate weight for your division
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), and 20 kg (45 lb.).
Video Submission Standards
Prior to starting, film the barbell and plates to be used so the loads can be seen clearly. All video submissions must be uncut and unedited in order to accurately display the performance. An additional person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
1 of 8Each burpee must be performed perpendicular to and facing the barbell. The athlete’s head cannot be over the barbell. The chest and thighs touch the ground at the bottom. The athlete must jump over their barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. Athletes may not make contact with the barbell as they jump over. The next rep will begin on the opposite side facing the barbell. In order for the repetitions to count, athletes must be synchronized. Both athletes must hold the bottom of each rep together, with their chests and thighs on the ground at the same time. Partners do not need to jump over the barbell at the exact same time, but on every rep they must resynchronize on the ground (chest and thighs touching at the same time).2 of 8Bottom of the Synchro Burpee3 of 8The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Use of a rack is not permitted. In order for the repetitions to count, athletes must be synchronized. On every rep, both athletes must hold the top position with the barbell locked out overhead, and the hips, knees and arms fully extended, at the same time. Both athletes must reach full depth at the bottom of the squat, but there is no requirement for them to be at the bottom at the same time.4 of 8Bottom of the Overhead Squat5 of 8This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone. In order for the repetitions to count, athletes must be synchronized. At the top, both athletes’ chests must clearly come into contact with the bar at the same time. If one athlete does not touch their chest or their chests don’t touch at the same time, that is a no rep.6 of 8Top of the Chest-to-Bar Pull-up7 of 8For the scaled workout, this is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must break the horizontal plane of the bar. In order for the repetitions to count, athletes must be synchronized. At the top, both athletes’ chins must clearly be above the horizontal plane of the bar at the same time. If one athlete does not clear the chin or both athletes’ chins aren’t above the bar at the same time, that is a no rep.8 of 8Top of the Chin-Over-Bar Pull-up