30 synchro toes-to-bars
40 synchro single-arm dumbbell snatches
50 synchro dumbbell box step-overs
40 synchro single-arm dumbbell snatches
30 synchro toes-to-bars
M 50-lb. dumbbells, 24-in. box
Time cap: 15 minutes
This workout begins with both the athletes standing underneath a pull-up bar. After the call of “3, 2, 1… go!” the athletes may begin their synchronized toes-to-bars, making sure that all four feet are in contact with the bar at the same time. Once 30 synchronized toes-to-bars have been completed, athletes proceed to the synchronized dumbbell snatches, where they will perform 40 repetitions. Each rep is counted once both athletes have their dumbbells locked out overhead. Once 40 dumbbell snatches have been completed, athletes proceed to the synchronized dumbbell box step-overs, where they will perform 50 repetitions. Each rep is counted once both athletes have stepped over their boxes and reached the same side with all four feet on the ground at the same time. Once all 50 repetitions are completed, athletes will again perform 40 dumbbell snatches followed by 30 synchronized toes-to-bars. This workout ends when all four feet contact the bar for the 30th repetition on the second set of toes-to-bars.
Every second counts in this workout. The team’s score will be the time it takes to complete all 190 repetitions. Time will be recorded in full seconds. Do not round up. If the athletes finish in 10:32.7, their score is 10:32. There is a 15-minute time cap. If the athletes do not finish all 190 reps before the time cap, their score will be the number of reps completed.
- Pull-up bar(s)
- 2 dumbbell(s) for each athlete
- 2 boxes—top of the box must be at least 15-by-15 inches
If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5-kg) metal change plates (9-in. diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athletes using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 10 kg (20 lb.), 15 kg (35 lb.) and 22.5 kg (50 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.
Video Submission Standards
Teams opting to have their score validated by video submission are still required to use an on-site judge. Prior to starting, film the dumbbells that will be used so their weights can be seen clearly, and show the height of the box being measured with a tape measure. Make sure the pull-up bar that will be used during the workout is visible. All video submissions should be uncut and unedited in order to accurately display the performance. The team’s judge and a clock or timer with the running workout time clearly visible 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
1 of 9In the toes-to-bars, the athletes must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.2 of 9All four feet must come into contact with the bar at the same time, inside the hands. Multiple pull-up bars are permitted. Partners may assist each other in reaching the bar but not in performing the movement. If the feet are not in contact at the same time, both athletes must pass through the bottom position again before attempting another repetition.3 of 9The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.4 of 9At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. Athletes may only switch hands once the working hand passes below the level of the eyes. The athlete may choose to do a split-style snatch. However, 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. If one athlete reaches lockout before the other, he or she may hold the lockout position until the second athlete reaches lockout.5 of 9The dumbbell box step-over starts with both athletes on the same side of their respective boxes, each with two dumbbells in hand.6 of 9Both feet must touch the top of the box, but there is no requirement to stand tall. Only the athlete’s feet may touch the box.7 of 9Each rep is counted when the athletes step down with both feet on the opposite side of the box, where they may begin their next rep.8 of 9In the hanging knee-raise, the athletes must go from a full hang. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.9 of 9For a rep of the hanging knee-raise to count, both athletes must have their knees above the creases of their hips at the same time.