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

TOES TO BAR

Start of Rep:

• Athletes hanging with arms fully extended.

• Heels behind the pull-up bar.

Completion of Rep:

• The athlete's feet must contact the bar between the hands. The feet do not need to arrive simultaneously. One foot may arrive first and wait, but the rep is credited only when both feet are touching the bar at the same time.

During the Rep:

• Overhand, underhand, or mixed grips are permitted.

• Any part of the feet may contact the bar.

• Heels must return behind the bar before initiating the next rep.

HANGING KNEE RAISE

Start of Rep:

• Athletes hanging with arms fully extended.

• Heels behind the pull-up bar.

Completion of Rep:

• The athlete's knees are above the hips. The knees do not need to arrive simultaneously. One knee may arrive first and wait, but the rep is credited only when both knees are above the hips at the same time.

During the Rep:

• Overhand, underhand, or mixed grips are permitted.

BAR MUSCLE-UP

Start of Rep:

• Athletes hanging with arms fully extended.

• Feet off the ground.

Completion of Rep:

• Arms fully locked out in the support position above the bar.

• Shoulders over or in front of the bar.

During the Rep:

• Pullovers, rolls to support, uprises, and glide kips are not permitted.

• Feet may not rise above the height of the bar during the kip.

• Only the hands may contact the bar; no other part of the arm may assist.

• Removing the hands from the bar at the top is not permitted.

• Resting at the top with hands on the bar is permitted.

• Grip adjustments at the top are permitted.

SYNCHRO SANDBAG SQUAT

Start of Rep:

• Athletes standing tall.

• Sandbag supported on the shoulder(s).

• Hips and knees fully extended.

Completion of Rep:

• Both athletes return to full extension with hips and knees fully extended at the same time.

• Sandbag remains on the shoulder(s).

During the Rep:

• Hip crease must pass below the top of the knee.

• The sandbags must remain supported on the shoulder(s).

• 1 or 2 hands may be on the sandbag.

• The sandbags may be on top, side or back of the shoulder(s). 

Synchro of the Rep:

• Athletes returning to full extension with hips and knees fully extended, sandbag on the shoulder, at the same time.

• The athletes do not need to arrive simultaneously. 

• One athlete may arrive first and wait, but the rep is credited only when both athletes are in full extension with hips and knees fully extended, sandbag on the shoulder, at the same time.

SANDBAG OVER THE LOG

Start of Rep:

• The sandbag is on the same side of the log as the athlete.

Completion of Rep:

• The sandbag touches the ground on the opposite side of the log.

During the Rep:

• Athletes may move the sandbag over the log in any manner.

  • Athletes may cross to the opposite side by going over or under the log

• Athletes and sandbags must remain within the designated taped lane.

  • Touching or crossing the lane tape results in a no-rep.

• If a no-rep is issued, the entire movement must be repeated.

• After the final rep, athletes may move over or under the log to return down their lane.