2026 pair

workouts

  • Pairs will have 14 minutes to complete the prescribed work over three working intervals.

    Workout Schedule

    • 0:00–3:00 – Working Interval 1

    • 3:00–4:00 – Rest

    • 4:00–8:00 – Working Interval 2

    • 8:00–9:00 – Rest

    • 9:00–14:00 – Working Interval 3

    Pairs begin behind the green start line.

    At "3-2-1... GO!", begin their 3-minute working interval:

    • Complete the prescribed buy-in.

    • Use the remaining time to complete as many Sandbag Over the Log reps as possible, alternating reps.

      • Each gender will move their prescribed sandbag to the log and perform sandbag-over-log repetitions using that sandbag. Either athlete may begin the sandbag-over-log repetitions.

    At the end of the first working interval:

    • Pairs begin a 1-minute rest period.

    • Return the sandbag to its designated area.

    • Return behind the green start line.

    At the end of the first rest period:

    • Pairs begin their 4-minute working interval.

    • Complete the prescribed buy-in.

    • Continue Sandbag Over the Log reps from where they left off.

    At the end of the second working interval:

    • Pairs begin another 1-minute rest period.

    • Return the sandbag to its designated area.

    • Return behind the green start line.

    At the end of the second rest period:

    • Pairs begin their third and final working interval of 5-minutes.

    • Complete the prescribed buy-in.

    • Continue Sandbag Over the Log reps from where they left off until 40 alternating reps have been completed.

    The workout is complete, and time is recorded when the last athlete crosses or breaks the vertical plane of the red finish line after:

    • Completing 40 alternating Sandbag Over the Log reps.

    • Returning the sandbag to its designated area.

    If a pair completes all 40 alternating Sandbag Over the Log reps and returns the sandbag to the designated area before the end of a working interval, they may move to the finish line during the following rest period.

    NOTES:

    • Bar complexes do not need to be unbroken; however, each complex must be completed by the athlete who started it or the rep will not count.

    • The working athlete may use either pull-up bar, must face the inside of the rig, and may receive assistance from the non-working athlete to reach the bar.

    • The non-working athlete may remain anywhere within the designated lane, provided they do not interfere with the working athlete or judge.

    • Each pair will be provided one 6-inch riser and is responsible for keeping it within their designated lane throughout the workout.

    • Synchro Sandbag Squats must be performed with the sandbag on the shoulder. The working athletes must stand one behind the other while facing the judge.

    • Sandbag Over the Log reps must be completed in an alternating fashion. Athletes may move to the opposite side of the log by any method, provided they remain within their designated lane.

    • Time to complete the prescribed work.

    • If time capped, the score is total reps completed.

    • Tiebreak: None

40 Sandbag Over the Log For Time

3-4-5 Minute Working Intervals

Interval Buy-in:
10 Bar Complexes*
20 Synchro Sandbag Squats

INTO

Max alternating SB Over the Log
Time Cap: 14 Minutes

1:00 rest between intervals
SB: 150/100
Bar Complex = *4 Toes To Bar + 2 Bar Muscle Ups

  • 40 Sandbag Over the Log For Time

    3-4-5 Minute Working Intervals

    Interval Buy-in:
    10 Bar Complexes*
    20 Synchro Sandbag Squats

    INTO

    Max alternating SB Over the Log


    1:00 rest between intervals
    SB: 150/100


    Bar Complex = *4 Toes To Bar + 2 Bar Muscle Ups

  • For Time: 40 Sandbag Over the Log

    3-4-5 Minute Working Intervals

    Interval Buy-in:
    10 Bar Complexes*
    20 Synchro Sandbag Squats

    With remaining time accumulate:
    Sandbag Over the Log - alternating

    1:00 rest between intervals
    SB: 100/70


    Bar Complex = *2 Toes To Bar + 1 Bar Muscle Ups

  • For Time: 40 Sandbag Over the Log

    3-4-5 Minute Working Intervals

    Interval Buy-in:
    10 Bar Complexes*
    20 Synchro Sandbag Squats

    With remaining time accumulate:
    Sandbag Over the Log - alternating

    1:00 rest between intervals
    SB: 70/50


    Bar Complex = *2 Hanging Knee Raises + 1 Toes To Bar

  • For Time: 40 Sandbag Over the Log

    3-4-5 Minute Working Intervals

    Interval Buy-in:
    10 Bar Complexes*
    20 Synchro Sandbag Squats

    With remaining time accumulate:
    Sandbag Over the Log - alternating

    1:00 rest between intervals
    SB: 100/70


    Bar Complex = *2 Toes To Bar + 1 Bar Muscle Ups

Deadweight

echo on randy

  • Pairs will have 12 minutes to complete the prescribed work.

    Pairs begin behind the white start line.

    At "3-2-1... GO!", pairs will alternate rounds as follows:

    • Athlete 1 enters the field of play and completes their Round 1.

      • Athlete 2 remains behind the white start line.

    • Upon completing the round, Athlete 1 tags Athlete 2.

    • Athlete 2 completes their Round 1.

      • Athlete 1 remains behind the white start line.

    • Upon completing the round, Athlete 2 tags Athlete 1.

    • Athlete 1 completes their Round 2.

      • Athlete 2 remains behind the white start line.

    • Upon completing the round, Athlete 1 tags Athlete 2.

    • Athlete 2 completes their Round 2.

      • Athlete 1 remains behind the white start line.

    • Pairs continue in this fashion with each athlete completing a total of 5 rounds each.

    The Echo Bike will be set to 0 before the workout and reset by the judge after each round.

    During the Snatches, athletes must face the judge and remain within their designated lifting area.

    The workout is complete, and time is recorded when Athlete 2 successfully completes the final snatch of Round 5. There is no finish line for this event.

    • Time to complete the prescribed work.

    • If time capped, the score is total reps completed.

    • Tiebreak: None

For Time
(YGIG, alternating full rounds)

12/9 Cal Echo Bike
21-18-15-12-9 Snatches

BB: 75/55

  • For Time
    (YGIG, alternating full rounds)

    12/9 Cal Echo Bike
    21-18-15-12-9 Snatches

    BB: 75/55

  • For Time
    (YGIG, alternating full rounds)

    9/6 Cal Echo Bike
    21-18-15-12-9 Snatches

    BB: 75/55

  • For Time
    (YGIG, alternating full rounds)

    9/6 Cal Echo Bike
    21-18-15-12-9 Snatches

    BB: 75/55

  • For Time
    (YGIG, alternating full rounds)

    9/6 Cal Echo Bike
    21-18-15-12-9 Snatches

    BB: 75/55

Two Rounds Too Many

  • Pairs will have 21 minutes to complete the prescribed work.

    Pairs begin behind the green start line.

    At "3-2-1... GO!", enter the field of play and complete the prescribed work.

    • Only one athlete may work at a time.

    • The non-working athlete must remain within their designated lane and out of the way of the working athlete and judge.

    • Rope Climbs, Wall Balls, SkiErg Calories, and Box Jump Overs may be divided between athletes as desired and must be completed in the order written.

    • During the Handstand Walk, each athlete must complete a minimum of 5 feet to advance and 30 feet before rotating.

    • Box Jump Overs must be completed in a waterfall fashion:

      • Athlete 1 completes a rep.

      • Athlete 2 completes a rep.

      • This sequence equals 2 total reps.

    The SkiErg will be set to 0 before the workout and reset by the judge as needed.

    The workout is complete, and time is recorded when the last athlete crosses or breaks the vertical plane of the red finish line after completing all prescribed work.

    • Time to complete the workout.

    • If time capped, score is total reps completed.

    • Tiebreak: Time recorded at the completion of every set of 30 Wall Balls

For Time
6 Rope Climbs - split
30 Wall Balls - split
60’ Handstand Walk - alt every 30'
30 Cal Ski - split

Immediately Into

6 Rope Climbs
30 Wall Balls
60’ Handstand Walk
30 Cal Ski
60’ Handstand Walk - alt every 30'

Immediately Into

6 Rope Climbs
30 Wall Balls
60’ Handstand Walk
30 Cal Ski
60’ Handstand Walk
30 Box Jump Overs - waterfall

RC: 15'
WB: 30/20 to 10’/9'
Box: 24"

  • For Time
    6 Rope Climbs - split
    30 Wall Balls - split
    60’ Handstand Walk - alt every 30'
    30 Cal Ski - split

    Immediately Into

    6 Rope Climbs
    30 Wall Balls
    60’ Handstand Walk
    30 Cal Ski
    60’ Handstand Walk - alt every 30'

    Immediately Into

    6 Rope Climbs
    30 Wall Balls
    60’ Handstand Walk
    30 Cal Ski
    60’ Handstand Walk
    30 Box Jump Overs - waterfall

    RC: 15'
    WB: 30/20 to 10’/9'
    Box: 24"


  • For Time
    6 Rope Climbs - split
    30 Wall Balls - split
    30’ Handstand Walk - alt every 15'
    30 Cal Ski - split

    Immediately Into

    6 Rope Climbs
    30 Wall Balls
    30’ Handstand Walk
    30 Cal Ski
    30’ Handstand Walk - alt every 15'

    Immediately Into

    6 Rope Climbs
    30 Wall Balls
    30’ Handstand Walk
    30 Cal Ski
    30’ Handstand Walk
    30 Box Jump Overs - waterfall

    RC: 15'
    WB: 20/14 to 10’/9'
    Box: 24"

  • For Time
    6 Rope Climbs - split
    30 Wall Balls - split
    60’ Bear Crawl - alt every 30'
    30 Cal Ski - split

    Immediately Into

    6 Rope Climbs
    30 Wall Balls
    60’ Bear Crawl
    30 Cal Ski
    60’ Bear Crawl - alt every 30'

    Immediately Into

    6 Rope Climbs
    30 Wall Balls
    60’ Bear Crawl
    30 Cal Ski
    60’ Bear Crawl
    30 Box Jump Overs - waterfall

    RC: 12'
    WB: 20/14 to 10’/9'
    Box: 20"


  • For Time
    6 Rope Climbs - split
    30 Wall Balls - split
    30’ Handstand Walk - alt every 15'
    30 Cal Ski - split

    Immediately Into

    6 Rope Climbs
    30 Wall Balls
    30’ Handstand Walk
    30 Cal Ski
    30’ Handstand Walk - alt every 15'

    Immediately Into

    6 Rope Climbs
    30 Wall Balls
    30’ Handstand Walk
    30 Cal Ski
    30’ Handstand Walk
    30 Box Jump Overs - waterfall

    RC: 15'
    WB: 20/14 to 10’/9'
    Box: 24"

golden hour

4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

REDLINE

  • Pairs will have 9 minutes to complete the prescribed work.

    Pairs begin behind the green start line.

    At "3-2-1... GO!", pairs enter the field of play and complete the prescribed work in the following order:

    • Burpee Get-Overs, dividing the work as desired.

    • 300-foot Double  Kettlebell Farmer Carry, completed in 10 × 30-foot sections while carrying the prescribed weight.

    • Chest-to-Bar Pull-Ups, performed on either pull-up bar. Both athletes must use the same bar and face the inside of the rig.

    The workout is complete, and time is recorded when the last athlete crosses or breaks the vertical plane of the red finish line after completing all prescribed work.

    NOTES:

    • One 6-inch riser will be provided. The pair is responsible for keeping it within their designated lane throughout the workout.

    • Athletes may assist each other in getting to the pull-up bar.

    • Time to complete the prescribed work.

    • If time capped, score is total reps completed.

    • Tiebreak: Time recorded upon completion of the 45 Chest-to-Bar Pull-Ups.

    • For the farmer carry, each 30’ section is one rep.

For Time

15 Burpees Over the Log
300’ Double KB Farmer Carry - together
45 Synchro Chest To Bar Pull Ups
300’ Double KB Farmer Carry - together
15 Burpees Over the Log

KB: 70/53

  • For Time

    15 Burpees Over the Log
    300’ Double KB Farmer Carry - together
    45 Synchro Chest To Bar Pull Ups
    300’ Double KB Farmer Carry - together
    15 Burpees Over the Log

    KB: 70/53

  • For Time

    15 Burpee Over the Log
    300’ Double KB Farmer Carry - together
    30 Synchro Chest To Bar Pull Ups
    300’ Double KB Farmer Carry - together
    15 Burpees Over the Log

    KB: 70/53

  • For Time

    15 Burpees Over the Log
    300’ Double KB Farmer Carry - together
    30 Synchro Pull Ups
    300’ Double KB Farmer Carry - together
    15 Burpees Over the Log

    KB: 53/35

  • For Time

    15 Burpees Get Overs
    300’ Double KB Farmer Carry - together
    30 Synchro Chest To Bar Pull Ups
    300’ Double KB Farmer Carry - together
    15 Burpees Get Overs

    KB: 70/53

under pressure

  • Pairs will have 15 minutes to complete the prescribed work:

    • Part 1: 0:00–7:00

    • Part 2: 7:00–15:00

    Pairs begin in their designated lane with their jump rope on the floor.

    Part 1 (0:00–7:00)

    At "3-2-1... GO!", pairs complete:

    • 300 Heavy Double Unders, dividing the work as desired.

    • Use the remaining time to accumulate max calories on the rower.

    During the row:

    • Athletes must alternate every 15 calories (15, 30, 45, 60, etc.).

    Part 2 (7:00–15:00)

    At the 7:00 mark, pairs complete:

    • 24 Clean & Jerks – Weight 1

    • 20 Clean & Jerks – Weight 2

    • 16 Clean & Jerks – Weight 3

    • Max Clean & Jerks – Final Weight for the remainder of the workout

    The workout is complete at 15:00. There are two scores, total number of Calories Rowed and total Clean & Jerks completed.

    NOTES:

    • During the Heavy Double Unders, athletes must face the judge.

    • Pairs may preload the barbell before the workout begins.

    • Pairs are responsible for changing their own weights and unloading the barbell at the conclusion of the workout.

    • Both athletes may assist each other with unloading and deloading the barbells.

    • The non-working athlete must remain within their designated lane, off the lifting platform, and out of the way of the working athlete and judge.

  • Each part is worth 50% of the overall event score.

    • Part 1: Total calories completed within the time cap.

    • Part 2: Total reps completed within the time cap

    • There is no tiebreak.

PART 1 @ 0:00 - AMRAP in 7:00
300 Heavy Double Unders
Then
Max Cal Row*

*Alternate Row every 15 Calories

PART 2 @ 7:00 - AMRAP in 8:00
Clean & Jerks
-
24 @ 155/105
20 @ 185/135
16 @ 225/155
Max Reps @ 275/185

1 works, 1 rests

  • PART 1 @ 0:00 - AMRAP in 7:00
    300 Heavy Double Unders
    Then
    Max Cal Row*

    *Alternate Row every 15 Calories

    PART 2 @ 7:00 - AMRAP in 8:00
    Clean & Jerks
    -
    24 @ 155/105
    20 @ 185/135
    16 @ 225/155
    Max Reps @ 275/185

    1 works, 1 rests

  • PART 1 @ 0:00 - AMRAP in 7:00
    200 Heavy Double Unders
    Then
    Max Cal Row*

    *Alternate Row every 15 Calories

    PART 2 @ 7:00 - AMRAP in 8:00
    Clean & Jerks
    -
    24 @ 135/95
    20 @ 155/105
    16 @ 165/125
    Max Reps @ 185/135

    1 works, 1 rests

  • @0:00 - AMRAP in 7:00
    300 Heavy Single Unders
    Then
    Max Cal Row*

    *Alternate Row every 15 Calories

    @7:00 - AMRAP in 8:00
    Clean & Jerks
    -
    24 @ 95/65
    20 @ 115/75
    16 @ 135/95
    Max Reps @ 155/105

    1 works, 1 rests

  • @0:00 - AMRAP in 7:00
    200 Heavy Double Unders
    Then
    Max Cal Row

    Alternate Row every 15 Calories

    @7:00 - AMRAP in 8:00
    Clean & Jerks
    -
    24 @ 135/95
    20 @ 155/105
    16 @ 165/125
    Max Reps @ 185/135

    1 works, 1 rests