For time:
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
Tiebreak: None

  • 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.

    Equipment

    • 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.