0:00 to 12:00 · for weight
Max complex
- 1 x BB Power Clean
- 1 x BB Front Squat
- 1 x BB Push Press / Jerk
Twelve minutes as a team to find your heaviest. Then a minute's rest before Event 2.
Score Total combined weight of all four athletes.
13:00 to 20:00 · for reps
Synchro barbell
- 60 x Synchro BB Power Clean (2:2)
- 45 x Synchro BB Squat (2:2)
- 30 x Synchro BB STOH (2:2)
- Time remaining: max Synchro Power Clean + STOH (2:2)
One male and one female working together at all times. The pair can rotate whenever you like, as long as it stays one male and one female.
- Everyday
- M: 35kg | F: 25kg
- Intermediate
- M: 45kg | F: 30kg
- Elite
- M: 55kg | F: 35kg
Score Total reps completed.
20:00 · for calories and reps
Max ski + row
- 0:00 to 8:00, accumulate gymnastics reps, ergs continue
- 8:00 to 16:00, accumulate wall ball reps, ergs continue
- 16:00 to 20:00, ergs only
- Every athlete switch off the station: burpee bar touch buy out
One male and one female on the ergs at all times, one on the ski and one on the row. The other two work the station.
- Everyday
- Knees To Chest · Wall Ball 14/8lbs · Burpee Buy Out 4 Reps
- Intermediate
- Toes To Hips · Wall Ball 20/14lbs · Burpee Buy Out 5 Reps
- Elite
- Toes To Bar · Wall Ball 20/14lbs · Burpee Buy Out 6 Reps
Score Total calories, plus gymnastics reps, plus wall ball reps.
0:00 to 12:00 AMRAP · you go I go, M/F pairs
Pairs engine
- 20 x Synchro SA DB Snatch
- 30/25/20 Cal Echo Bike, M/F split per division
- 12 x Synchro DBall Lunge
Pairs are set before the clock starts and cannot change. On the bike each athlete completes their own split in one go, either order.
- Everyday
- Echo 12/8 Cal · DBall 35/25kg · DB 15/10kg
- Intermediate
- Echo 15/10 Cal · DBall 45/30kg · DB 17.5/12.5kg
- Elite
- Echo 18/12 Cal · DBall 55/35kg · DB 22.5/15kg
Score Total rounds, plus reps and calories into the next one.
7:00 cap · waterfall, one round each
Waterfall sprint
- 30/25/20 Cal Echo Bike
- 5 x DBall GTS
- 15m DBall Carry
- 3 x DBall GTS
- 15m DBall Carry
- 1 x DBall GTS
- 15m DBall Carry
One athlete at a time, any order your team likes. The next one starts the moment the last one crosses the line. Calories read Elite, Intermediate, Everyday.
- Everyday
- DBall 35/25kg
- Intermediate
- DBall 45/30kg
- Elite
- DBall 55/35kg
Score Time for all four to finish.
