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Teams
For Time (13 min cap):
Round 1:
M/F Pair 1
- 40 Calorie Row
- 20 Synchronized Toes To Bar
- 10 Synchronized Sandbag Bear Hug Squats
- Advance Both Bags 25ft to Rig
Round 2:
M/F Pair 2
- 40 Calorie Row
- 20 Synchronized Pull Ups
- 10 Synchronized Sandbag Bear Hug Squats
- Advance Both Bags 25ft to Start
Round 3:
M/F Pair 1
- 40 Calorie Row
- 20 Synchronized Chest To Bar Pull Ups
- 10 Synchronized Sandbag Bear Hug Squats
- Advance Both Bags 25ft to Rig
Round 4:
M/F Pair 2
- 40 Calorie Row
- 20 Synchronized Bar Muscle Ups
- 10 Synchronized Sandbag Bear Hug Squats
- Advance Both Bags 25ft to Start
*Score is total time or reps at 13-Minute Cap
Scaling Key
RX: Sandbag 150/100
Masters 35+: Sandbag 150/100, R1: M1/F1 Sync TTB, R2: M2/F2 Sync TTB, R3: M1/F1 Sync C2B, R4: M2/F2 Sync C2B
Intermediate/Masters 45+: Sandbag 100/70, R1: M1/F1 Sync TTB, R2: M2/F2 Sync TTB, R3: M1/F1 Sync Pull Up, R4: M2/F2 Sync Pull Up
Novice: Sandbag 70/50, R1: M1/F1 Sync Hanging Knee Raise, R2: M2/F2 Sync Hanging Knee Raise, R3: M1/F1 Sync Ring Rows, R4: M2/F2 Sync Ring Rows
Team Flow
This workout begins with all four athletes in the starting box approximately 40 feet from the rig. At the call of 3, 2, 1, GO! the first mixed pair of athletes (M1/F1) will move to rowers at the starting box to complete 40 calories. Each athlete must complete at least 1 calorie. Once finished, both athletes will move to the pull-up bar, turn around to face the start line, and begin 20 synchronized toes to bar or other movement based on division. Once completed, the pair will return back to the start to perform 10 synchronized sandbag bear hug squats. Upon completion, both athletes must advance their sandbags to the 25 foot marker towards the rig. Once the carry is complete, athletes will drop the bags then return to the start using a hand tag to release M2/F2 to begin their portion of the workout. The waiting athletes will not get on the rower until the hand tags are completed.
M2/F2 will complete their portion of the workout in the same fashion, but instead replacing toes to bar with 20 synchronized chin over the bar pull ups or other movement based on division. Once finished, they will move to the sandbags, perform 10 synchronized squats, and carry the bags 25 feet back towards the starting line. Once complete, athletes will drop the bags and tag M1/F1 to begin their next portion of the workout.
M1/F1 will complete their portion of the workout in the same fashion, but instead replacing chin over bar pull ups with 20 synchronized chest to bar pull ups or other movement based on division. Once finished, they will move to the sandbags, perform 10 synchronized squats, and carry the bags 25 feet towards the rig. Once complete, athletes will drop the bags and return to the start to tag M1/F1 to begin their next portion of the workout.
M2/F2 will complete their portion of the workout in the same fashion, but instead replacing chest to bar pull ups with 20 synchronized bar muscle ups or other movement based on division. Once finished, they will move to the sandbags, perform 10 synchronized squats, and carry the bags 25 feet back towards the starting line. Time stops when the two athletes cross the starting line.
The team’s score is the total time taken to complete the workout. In the event of a time cap, the team’s score will be the total number of repetitions completed.
** Key Points for Teams** Only the two working athletes may be on the competition floor at a time. Pairs cannot tag out until their portion of the workout is completed.
Standards
Rower: A Valor Fitness ERG will be used for this event. The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. The rower handle cannot be dropped and must be placed in the rack when changing athletes. Oncoming athlete must be seated on the rower before pulling the handle to begin stride.
Synchronized Bar Muscle Up: The athletes must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The Synchronized rep is credited once both athletes achieve full lock out above the bar.
Synchronized Chest To Bar Pull Up: The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The synchronized rep is credited when both athlete’s chest clearly comes into contact with the bar at the same time at or below the collarbone.
Synchronized Hanging Knee Raise: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is credited when the athletes raise the knees above the level of the hips at the same time. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Synchronized Pull Up: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when both athletes’ chins rise above the bar at the same time. One stepper will be available on the rig in each lane to assist with getting to the rings.
Synchronized Ring Row: The rep begins with the athletes’ elbows fully extended and heels on the ground across the plane of the rig. The synchronized rep is credited when the athlete pulls until the chest or arms touch the rings at the same time. Kipping is permitted.
Sandbag Bear Hug Carry: The athletes will hold the sandbag entirely on the front of the body, lower than the chin and above the thighs. Once secure the athletes will carry the sandbag in this position to the designated marker. At no time can the bag be carried on the shoulders, at or below the knees. Both athletes must place the bag at the designated marker to complete the carry.
Synchronized Sandbag Bear Hug Squat: The rep begins with the athletes holding the sandbag entirely on the front of the body. The bag must remain lower than the chin and above the thighs for the duration of the hold and be supported with the lifter’s arms only in a “bear hug” position. The athlete’s hands and arms can be positioned anywhere they would like on/around the bag by interlocking of fingers, arms and wrists. Holding the bag vertically or horizontally is permitted. Once in this position, the athletes must stand with knees straight and hips extended. The athlete must squat until the crease of the hip reaches below the knee at the same time. The synchronized rep is complete when both athletes return to standing with knees/hip fully extended.
Synchronized Toes to Bar: The rep begins with the athlete(s) hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete(s) touch both feet to the bar at the same time between the hands. For synchronized, both athletes must touch their feet to the bar between the hands at the same time. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Individuals
For time (10 min cap):
Round 1:
- 25/20 Calorie Row
- 20 Toes To Bar
- 10 Sandbag Bear-hug Squats
- Advance Bag 25ft to Rig
Round 2:
- 25/20 Calorie Row
- 20 Chest to Bar Pull Ups
- 10 Sandbag Bear-hug Squats
- Advance Bag 25ft to Start
Round 3:
- 25/20 Calorie Row
- 20 Bar Muscle Ups
- 10 Sandbag Bear-hug Squats
- Advance Bag to Rig
SPRINT BACK TO START
*Score is total time or reps at 10-Minute Cap
Scaling Key
Elite: Sandbag 200/150
RX/ Masters 35-39: Sandbag 150/100
Masters Male 40-44: Sandbag 150/100
Masters Female 40-44: Sandbag 150/100, R1: TTB, R2: Pull Up, R3: C2B
Masters 45-49 & 50+: Sandbag 100/70. R1: TTB, R2: Pull Up, R3: C2B
Masters 60+: Sandbag 70/50. R1: TTB, R2: Pull Up, R3: TTB
Intermediate: Sandbag 100/70. R1: TTB, R2: Pull Up, R3: TTB
Novice: Sandbag 70/50. R1: Knee Raises, R2: Ring Row, R3: Knee Raises
Individual Flow
This workout begins with the athlete standing in the starting box approximately 40 feet from the rig. At the call of 3, 2, 1, GO!, the athlete will move to the rower at the starting box to complete the calories. Once finished, the athlete will move to the pull-up bar, turn around to face the start line, and begin 20 toes-to-bar or other movement based on division. Once completed, they will return back to the start to perform 10 sandbag bear hug squats. Upon completion, the athlete must advance their sandbag to the 25 foot marker towards the rig. Once the carry is complete, athletes will drop the bags then return to the rower to start the second round.
The athlete will complete round two of the workout in the same fashion, but instead replacing toes to bar with 20 chest to bar pull ups or other movement based on division. Once finished, they will move to the sandbag and perform 10 squats and advance the bag 25 feet back towards the start.
The athlete will complete the final round of the workout in the same fashion, but instead replacing chest to bar pull ups with 20 bar muscle ups or other movement based on division. Once finished, they will move to the sandbag and perform 10 squats and advance the bag 25 feet towards the rig.
Once the carry is complete, the athlete will drop the bag and sprint back to the starting line. Time stops once the athlete crosses the starting line.
The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the time cap.
Standards
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar.
Chest To Bar Pull Up: The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.
Hanging Knee Raise: The rep begins with the athlete(s) hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete(s) raise the knees above the level of the hips. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Pull Up: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete’s chin rises above the bar. One stepper will be available on the rig in each lane to assist with getting to the rings.
Ring Row: The rep begins with the athlete’s elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athlete pulls until the chest or arms touch the rings. Kipping is permitted.
Rower: A Valor Fitness ERG will be used for this event. The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. The rower handle cannot be dropped and must be placed in the rack when changing athletes. Oncoming athlete must be seated on the rower before pulling the handle to begin stride.
Sandbag Bear Hug Carry: The athlete will hold the sandbag entirely on the front of the body, lower than the chin and above the thighs. Once secure the athlete will carry the sandbag in this position to the designated marker. At no time can the bag be carried on the shoulders, at or below the knees. Athletes must place the bag at the designated marker to complete the carry.
Sandbag Bear Hug Squat: The rep begins with the athlete holding the sandbag entirely on the front of the body. The bag must remain lower than the chin and above the thighs for the duration of the hold and be supported with the lifter’s arms only in a “bear hug” position. The athlete’s hands and arms can be positioned anywhere they would like on/around the bag by interlocking of fingers, arms and wrists. Holding the bag vertically or horizontally is permitted. Once in this position, the athlete(s) must stand with knees straight and hips extended. The athlete must squat until the crease of the hip reaches below the knee. The rep is complete when the athlete returns to standing with knees/hip fully extended.
Toes to Bar: The rep begins with the athlete(s) hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete(s) touch both feet to the bar at the same time between the hands. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.