Teams will have 22 minutes to complete the prescribed work.

Teams begin behind the green start line.

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

• Only one athlete may work at a time, unless otherwise specified.

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

• Rope Climbs may be split as desired.

• Synchro Ping Pong Wall Balls, Synchro Toes-to-Bar, and Synchro Goblet Squats are 2-person synchro movements and may be divided between team members as desired.

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

• Box Clears must be completed in a waterfall fashion:

  • Athlete 1 completes a rep.

  • Athlete 2 completes a rep.

  • Athlete 3 completes a rep.

  • This sequence equals 3 total reps.

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.

• No tiebreak time.

LEGLESS ROPE CLIMB

Start of Rep:

• Athlete on the ground with both feet on the floor.

Completion of Rep:

• Athletes touch the designated crossbeam or designated marked line, depending on their division.

During the Rep:

• Jumping to begin each ascent is permitted.

• Use of the legs is not permitted during the ascent or until after the athlete has touched the designated crossbeam.

• Athletes may descend in any manner.

ROPE CLIMB

Start of Rep:

• Athlete on the ground with both feet on the floor.

Completion of Rep:

• Athletes touch the designated crossbeam or designated marked line, depending on their division.

During the Rep:

• Jumping to begin each ascent is permitted.

• Use of the legs is permitted during the ascent.

• Athletes may descend in any manner.

SYNCHRO PING PONG WALL BALL

Start of Rep:

• Ball in the front-rack position.

• Hip crease below the top of the knee.

• Athletes may squat clean the ball from the ground.

Completion of Rep:

• The center of the ball contacts the target at or above the prescribed height.

During the Rep:

• Each rep must begin from the bottom of a squat (hip crease below the knee).

• If the ball contacts the ground, it must come to a complete rest before the next rep.

  • Rebounding the ball into the next rep is not permitted.

• Athletes must alternate every successful repetition.

• If a no-rep is issued, that attempt does not count. The next rep may be performed by either athlete.

Synchro of the Rep:

• Athletes in the bottom of the squat (hip crease below the knee) at the same time, with one athlete holding the wallball.

• The athletes do not need to arrive simultaneously. 

• One athlete may arrive first and wait, but the synchro is credited only when both athletes are in the bottom of the squat (hip crease below the knee) at the same time, with one athlete holding the wallball.

Ping Pong Format:

• Two athletes stand side by side facing the target.

• Athlete 1 completes a wall-ball shot.

• After the ball contacts the target, Athlete 2 catches and performs the next rep.

• Each successful wall-ball counts as one rep.

• The third athlete may substitute into either working position at any time.

SYNCHRO TOES TO BAR

Start of Rep:

• Athletes hanging with arms fully extended.

• Heels behind the pull-up bar.

Completion of Rep:

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

Synchro of the Rep:

• Athletes' feet contacting the bar between the hands, 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' feet contact the bar between the hands, at the same time.

SYNCHRO HANGING KNEE RAISE

Start of Rep:

• Athletes hanging with arms and legs fully extended.

• Heels behind the pull-up bar.

Completion of Rep:

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

During the Rep:

• Overhand, underhand, or mixed grips are permitted.

• Heels must return behind the bar with arms and legs fully extended before initiating the next rep.

Synchro of the Rep:

• Athletes’ knees above the hips, 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' knees are above the hips, at the same time.

HANDSTAND WALK

Start of Rep:

• Both hands (palms and fingers) clearly on the ground and feet off the ground behind the start line.

Completion of Rep:

• Both hands (palms and fingers) clearly on the ground and feet off the ground passed the designated finish line.

During the Rep:

• Any handstand walk style is permitted (forward, backward, or sideways).

• Athletes must remain within the designated lane.

  • Touching the sideline tape results in a no-rep.

• Kicking up with hands on or over the start line results in a no-rep.

• A minimum of 5-feet must be completed, if a no-rep is issued, the athlete must return to the start of the last completed 5-foot section.

BEAR CRAWL

Start of Rep:

• Both feet and hands (palms and fingers) clearly behind the start line.

Completion of Rep:

• Both feet and hands (palms and fingers) clearly passed the designated finish line.

During the Rep:

• The hips must clearly stay above the head.

• Athletes must remain within the designated lane.

  • Touching the sideline tape results in a no-rep.

• If a no-rep is issued, the athlete must return to the start of the last completed 5-foot section.

SYNCHRO GOBLET SQUAT

Start of Rep:

• Athletes standing tall.

• Both hands on the KB supported in any way in the frontal plane of the body.

• Hips and knees fully extended.

Completion of Rep:

• Both athletes at the same time.

• The athlete returns to standing tall with hips and knees fully extended.

• Both hands on the KB supported in the front rack position.

During the Rep:

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

• KB must remain supported in the front rack.

• 2 hands must remain on the KB

Synchro of the Rep:

• Athletes returning to full extension with hips and knees fully extended, KB in the front rack, 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, KB in the front rack, at the same time.

BOX CLEARS

Start of Rep:

• The athlete begins on one side of the box.

Completion of Rep:

• Both feet touch the ground on the opposite side of the box.

During the Rep:

• Box-facing and lateral jumps are permitted.

• No part of the body may touch the box.

• Athletes must remain within their designated lane.

BOX JUMP OVER

Start of Rep:

• The athlete begins on one side of the box.

Completion of Rep:

• Both feet touch the ground on the opposite side of the box.

During the Rep:

• Box-facing and lateral jumps are permitted.

• Athletes' feet must make contact with the top of the box. The feet do not need to arrive simultaneously. One foot may arrive first and wait, but both feet must be touching the top of the box at the same time before either foot leaves the box.

• A two-foot takeoff is not required, provided both feet are airborne simultaneously at some point.

• Full hip extension on top of the box is not required.

• Incidental hand contact on the body and/or box is permitted.

• Using the hands to assist or gain an advantage is not permitted.

• Completely clearing the box without contacting the top is not permitted.

• Athletes must remain within their designated lane.