2026 team

workouts

  • Teams will have 15 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.

    • Synchro Bar Muscle-Ups are performed by any two athletes, dividing the work as desired.

    • Synchro Sandbag Squats are performed by any two athletes, dividing the work as desired.

      • During the first set of 42 reps, the working athletes must face the log.

      • During the second set of 42 reps, the working athletes must face the rig.

    • Sandbag Over the Log reps are performed using the heaviest sandbag. Reps only count while the lightest sandbag is being held in a bear hug by another athlete.

    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:

    • The working athletes may use either pull-up bar. Both athletes must use the same bar, 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 athletes or judge.

    • Each team 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.

    • During the Sandbag Squats, one athlete must hold the sandbag for the reps to count.

    • Sandbag Over the Log reps must be completed in an alternating fashion. One athlete may be on each side of the log, and athletes may move to the opposite side 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

For Time

21 Synchro BMU - 2 athletes
42 Synchro Sandbag Squats - 2 athletes
63 Sandbag Over the Log - 2 athletes + 1 SB Hold - 1 athlete
42 Synchro Sandbag Squats - 2 athletes
21 Synchro BMU - 2 athletes

Time Cap: 15 Minutes


Male SB: 150 & 100
Female SB: 100 & 70

  • For Time

    21 Synchro BMU - 2 athletes
    42 Synchro Sandbag Squats - 2 athletes
    63 Sandbag Over the Log - 2 athletes + 1 SB Hold - 1 athlete
    42 Synchro Sandbag Squats - 2 athletes
    21 Synchro BMU - 2 athletes


    Male SB: 150 & 100
    Female SB: 100 & 70

  • For Time

    21 Synchro BMU - 2 athletes
    42 Synchro Sandbag Squats - 2 athletes
    63 Sandbag Over the Log - 2 athletes + 1 SB Hold - 1 athlete
    42 Synchro Sandbag Squats - 2 athletes
    21 Synchro BMU - 2 athletes


    Male SB: 100 & 70
    Female SB: 70 & 50

  • For Time

    21 Synchro Pull Ups - 2 athletes
    42 Synchro Sandbag Squats - 2 athletes
    63 Sandbag Over the Log - 2 athletes + 1 SB Hold - 1 athlete
    42 Synchro Sandbag Squats - 2 athletes
    21 Synchro Pull Ups - 2 athletes


    Male SB: 100 & 70
    Female SB: 70 & 50

  • For Time

    21 Synchro BMU - 2 athletes
    42 Synchro Sandbag Squats - 2 athletes
    63 Sandbag Over the Log - 2 athletes + 1 SB Hold - 1 athlete
    42 Synchro Sandbag Squats - 2 athletes
    21 Synchro BMU - 2 athletes


    Male SB: 150 & 100
    Female SB: 100 & 70

Deadweight

echo on randy

  • Teams will have 13 minutes to complete the prescribed work.

    Teams begin behind the white start line.

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

    • 175/155 Echo Bike Calories, dividing the work as desired.

    • Then, 225 Snatches, rotating athletes every 15 reps.

    During the Snatches:

    • Athletes must face the judge.

    • Athletes must remain within their designated lifting area.

    The Echo Bike will be set to 0 before the workout. Athletes may adjust their seat height before the workout begins.

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

    The workout is complete, and time is recorded when the team successfully completes the final snatch. 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

175/155 Cal Echo Bike
225 Snatches

*Team members must rotate every 15 Snatches

BB: 75/55

  • For Time

    175/155 Cal Echo Bike
    225 Snatches

    *Team members must rotate every 15 Snatches

    BB: 75/55

  • For Time

    155/135 Cal Echo Bike
    225 Snatches

    *Team members must rotate every 15 Snatches

    BB: 75/55

  • For Time

    135/115 Cal Echo Bike
    225 Snatches

    *Team members must rotate every 15 Snatches

    BB: 75/55

  • For Time

    155/135 Cal Echo Bike
    225 Snatches (75/55)

    *Team members must rotate every 15 Snatches

    BB: 75/55

Two Rounds Too Many

  • 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.

For Time
9/6 Legless Rope Climbs - split
60 Synchro Ping Pong Wall Balls - 2 athletes
30 Synchro Toes To Bar - 2 athletes
180’ Handstand Walk - alt every 30'

Immediately Into

9/6 Legless Rope Climbs
60 Synchro Ping Pong Wall Balls
30 Synchro Toes To Bar
180’ Handstand Walk
30 Synchro Goblet Squats - 2 athletes

Immediately Into

9/6 Legless Rope Climbs
60 Synchro Ping Pong Wall Balls
30 Synchro Toes To Bar
180’ Handstand Walk
30 Synchro Goblet Squats
30 Box Clears - waterfall


RC: 15'
WB: 30/20 to 10'/9'
KB: 70/53
Box: 24/20

  • For Time
    9/6 Legless Rope Climbs - split
    60 Synchro Ping Pong Wall Balls - 2 athletes
    30 Synchro Toes To Bar - 2 athletes
    180’ Handstand Walk - alt every 30'

    Immediately Into

    9/6 Legless Rope Climbs
    60 Synchro Ping Pong Wall Balls
    30 Synchro Toes To Bar
    180’ Handstand Walk
    30 Synchro Goblet Squats - 2 athletes

    Immediately Into

    9/6 Legless Rope Climbs
    60 Synchro Ping Pong Wall Balls
    30 Synchro Toes To Bar
    180’ Handstand Walk
    30 Synchro Goblet Squats
    30 Box Clears - waterfall


    RC: 15'
    WB: 30/20 to 10'/9'
    KB: 70/53
    Box: 24/20

  • For Time
    9/6 Rope Climbs - split
    60 Synchro Ping Pong Wall Balls - 2 athletes
    30 Synchro Toes To Bar- 2 athletes
    90’ Handstand Walk - alt every 30'

    Immediately Into

    9/6 Rope Climbs
    60 Synchro Ping Pong Wall Balls
    30 Synchro Toes To Bar
    90’ Handstand Walk
    30 Synchro Goblet Squats - 2 athletes

    Immediately Into

    9/6 Rope Climbs
    60 Synchro Ping Pong Wall Balls
    30 Synchro Toes To Bar
    90’ Handstand Walk
    30 Synchro Goblet Squats
    30 Box Jump Overs - waterfall

    RC: 15'
    WB: 20/14 to 10'/9'
    KB: 53/35
    Box: 24/20

  • For Time
    9/6 Rope Climbs - split
    60 Synchro Ping Pong Wall Balls - 2 athletes
    30 Synchro Hanging Knee Raises - 2 athletes
    180’ Bear Crawl - alternating every 30'

    Immediately Into

    9/6 Rope Climbs
    60 Synchro Ping Pong Wall Balls
    30 Synchro Hanging Knee Raises
    180’ Bear Crawl
    30 Synchro Goblet Squats - 2 athletes

    Immediately Into

    9/6 Rope Climbs
    60 Synchro Ping Pong Wall Balls
    30 Synchro Hanging Knee Raises
    180’ Bear Crawl
    30 Synchro Goblet Squats
    30 Box Jump Overs - waterfall


    RC: 12'
    WB: 20/14 to 10'/9'
    KB: 53/35
    Box: 24/20

  • For Time
    9/6 Rope Climbs - split
    60 Synchro Ping Pong Wall Balls - 2 athletes
    30 Synchro Toes To Bar - 2 athletes
    90’ Handstand Walk - alt every 30'

    Immediately Into

    9/6 Rope Climbs
    60 Synchro Ping Pong Wall Balls
    30 Synchro Toes To Bar
    90’ Handstand Walk
    30 Synchro Goblet Squats - 2 athletes

    Immediately Into

    9/6 Rope Climbs
    60 Synchro Ping Pong Wall Balls
    30 Synchro Toes To Bar
    90’ Handstand Walk
    30 Synchro Goblet Squats
    30 Box Jump Overs - waterfall

    RC: 15'
    WB: 20/14 to 10'/9'
    KB: 53/35
    Box: 24/20

golden hour

4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

  • 4K BEACH RUN

REDLINE

  • Teams will have 11 minutes to complete the prescribed work.

    Teams begin behind the green start line.

    At "3-2-1... GO!", athletes complete the workout in the following order:

    • Athlete 1 enters the field of play, completes Round 1, then returns to the start/finish line to tag Athlete 2.

    • Athlete 2 enters the field of play, completes Round 2, then returns to the start/finish line to tag Athlete 3.

    • Athlete 3 enters the field of play, completes Round 3.

    The workout is complete, and time is recorded when Athlete 3 crosses or breaks the vertical plane of the red finish line after completing all prescribed work.

    NOTES

    • During the Chest-to-Bar Pull-Ups, athletes must face the inside of the A-frame rig.

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

    • The SkiErg will be preset before the workout and reset by the judge.

    • After completing the 11 Burpee Over the Log, athletes may go over or under the log to return down their lane.

    • Time to complete the prescribed work.

    • If time capped, score is total reps completed.

    • No tiebreak time.

3 Rounds For Time
(1 Round per Athlete)

33 Chest To Bar Pull Ups
22 Cal Ski
11 Burpees Over the Log

  • 3 Rounds For Time
    (1 Round per Athlete)

    33 Chest To Bar Pull Ups
    22 Cal Ski
    11 Burpees Over the Log

  • 3 Rounds For Time
    (1 Round per Athlete)

    33 Chest To Bar Pull Ups
    22 Cal Ski
    11 Burpees Over the Log

  • 3 Rounds For Time
    (1 Round per Athlete)

    33 Pull Ups
    22 Cal Ski
    11 Burpees Over the Log

  • 3 Rounds For Time
    (1 Round per Athlete)

    33 Chest To Bar Pull Ups
    22 Cal Ski
    11 Burpees Over the Log

under pressure

  • Teams will have 17 minutes to complete as many reps as possible.

    Teams begin with:

    • One athlete seated on the rower (not touching the handle).

    • One athlete at the barbell (not touching the barbell).

    • One athlete resting within their designated lane, off the lifting platform and out of the way of the working athletes and judge.

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

    • 2000/1800-meter Row, dividing the work as desired.

    • Then, 400 Heavy Double Unders, dividing the work as desired.

    • Then:

      • 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 17:00. The score is the total number of reps completed, including row meters, Heavy Double Under reps, and Clean & Jerk reps.

    NOTES:

    • During the Row, one athlete must hold the barbell at the top of the deadlift for the rower to accumulate meters.

    • During the Heavy Double Unders, one athlete must hold the barbell in the front rack position for jump rope reps to count.

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

    • Total reps completed within the time cap.

      • The score will include meters rowed, jump ropes and clean & jerks completed.

    • There is no tiebreak.

AMRAP in 17:00

2000/1800m Row
*1 works, 1 rests, 1 holds top of Deadlift
BB: 135/95

Immediately Into

400 Heavy Double Unders
*1 works, 1 rests, 1 holds Front Rack
BB: 135/95

Immediately Into

Clean & Jerks
-
24 @135/95
20 @185/135
16 @ 225/155
Max Reps @ 275/185
*1 works, 2 rest

  • AMRAP in 17:00

    2000/1800m Row
    *1 works, 1 rests, 1 holds top of Deadlift
    BB: 135/95

    Immediately Into

    400 Heavy Double Unders
    *1 works, 1 rests, 1 holds Front Rack
    BB: 135/95

    Immediately Into

    Clean & Jerks
    -
    24 @135/95
    20 @185/135
    16 @ 225/155
    Max Reps @ 275/185
    *1 works, 2 rest

  • AMRAP in 17:00

    2000/1800m Row
    *1 works, 1 rests, 1 holds top of Deadlift
    BB: 135/95

    Immediately Into

    300 Heavy Double Unders
    *1 works, 1 rests, 1 holds Front Rack
    BB: 135/95

    Immediately Into

    Clean & Jerks
    -
    24 @135/95
    18 @155/105
    12 @ 165/125
    Max Reps @ 185/135
    *1 works, 2 rest

  • AMRAP in 17:00

    2000/1800m Row
    *1 works, 1 rests, 1 holds top of Deadlift
    BB: 95/65

    Immediately Into

    400 Heavy Single Unders
    *1 works, 1 rests, 1 holds Front Rack
    BB: 95/65

    Immediately Into

    Clean & Jerks
    -
    24 @ 95/65
    18 @ 115/75
    12 @ 135/95
    Max Reps @ 155/105
    *1 works, 2 rest

  • AMRAP in 17:00

    2000/1800m Row
    *1 works, 1 rests, 1 holds top of Deadlift
    BB: 135/95

    Immediately Into

    300 Heavy Double Unders
    *1 works, 1 rests, 1 holds Front Rack
    BB: 135/95

    Immediately Into

    Clean & Jerks
    -
    24 @135/95
    18 @155/105
    12 @ 165/125
    Max Reps @ 185/135
    *1 works, 2 rest