3 Person Team
For Time – 13 Min Cap
- 15M Advance Worm (2 Athletes)
- 20 Worm Squats (2 Athletes)
- 15M Stationary Sled Pull (1 Athlete)
- 15 Synchronized Toes to Bar (2 Athletes)
- 10 Rope Climbs (1 Athlete)
- 15 Synchronized Toes to Bar (2 Athletes)
- 10 Rope Climbs (1 Athlete)
- 15 Synchronized Toes to Bar (2 Athletes)
- 15M Advance Worm (2 Athletes)
- 20 Worm Squats (2 Athletes)
- 15M Stationary Sled Pull (1 Athlete)
- 30 Wall Balls (1 Athlete)
- 20 Synchronized Chest to Bar Pull Ups (2 Athletes)
- 30 Wall Balls (1 Athlete)
- 20 Synchronized Bar Muscle Ups (2 Athletes)
- 30 Wall Balls (1 Athlete)
- 30M Worm Lunge (2 Athletes)
- 30 M Stationary Sled Pull (1 Athlete)
Score is time or total reps at 13-minute cap
Equipment
- Worm Weight: 150/120 ALL Divisions
- Rope Climb: 15’ ALL Divisions
- Wall Ball Height: 10’/9’ ALL Divisions
Scaling Key
- RX: Sled weight 150/100, Wall ball weight 30/20
- Masters 35+: Sled weight 150/100, Wall ball weight 30/20, Female – Gymnastics Synchronized C2B only/ No BMU
- Intermediate/Masters 45+: Sled weight 125/75, Wall ball weight 20/14, Gymnastics Synchronized pull ups only/ No BMU
- Novice: Sled weight 100/50, Synchronized knee raises, Ground to standing rope climbs, Wall ball weight 20/14, Gymnastics Synchronized ring rows only/ No BMU, NO WORM LUNGE – Only advances
Sled weight includes weight of plates and sled combined
Field Set Up
Athletes will start in the starting box approximately 30M from the rig and work toward the rig. Teams will finish the WOD heading back away from the rig. The worm and the sled will start in the starting box with the rope extending the length of the field for easy access to pull once worm movement is complete. Two athletes may be in the working area at a time. The third athlete must wait in the starting box until one of the working athletes switches out. A hand tag is not required. Once an athlete heads to the starting box, the new teammate may sprint to the working area. The non-working athlete in the playing field is responsible for resetting the sled rope as needed.
Team Flow
At the call of 3-2-1 go! two athletes will clean the worm to shoulder and sprint towards the rig stopping past the 15M line. Once both athletes cross the line, they will begin 20 worm squats.
Upon completing the worm squats, one athlete will pick up the rope at the location where the worm squats were completed and begin pulling the sled from the starting line towards the 15M line.
Once the sled pull is complete, athletes will sprint towards the rig together to begin sets of 15 synchronized toes to bar and 10 rope climbs.
After completing the third set of synchronized toes to bar, athletes will return to the worm and begin advancing the worm to the rig, past the 15M line to perform another set of worm squats. Once complete, one athlete will pull the sled in the same direction to the 15M line.
Once the sled pull is complete, athletes will remain at the rig to begin sets of 30 wall balls and 20 gymnastics movements per division.
After the third set of wall balls, athletes will move back to the worm and sled to begin the 30M worm lunge and 30M sled pull back to the starting line.
Score is time or total reps at 13-minute cap
Coed Duo
For Time – 11 Min Cap
- 30M Advance Worm (2 Athletes)
- 10 Worm Squats (2 Athletes)
- 30M Stationary Sled Pull (2 Athletes)
- 20 Synchronized Toes to Bar (2 Athletes)
- 15 Wall Balls (1 Athlete)
- 15 Synchronized Chest to Bar Pull Ups (2 Athletes)
- 15 Wall Balls (1 Athlete)
- 10 Rope Climbs (1 Athlete)
- 15 Wall Balls (1 Athlete)
- 15 Synchronized Bar Muscle Ups (2 Athletes)
- 15 Wall Balls (1 Athlete)
- 20 Synchronized Toes to Bar (2 Athletes)
- 10 Worm Squats (2 Athletes)
- 30M Worm Lunge (2 Athletes)
- 30M Stationary Sled Pull (2 Athletes)
Score is time or total reps at 11-minute cap
Equipment
- Worm Weight: RX/Masters 35+ = 150 — Masters 45+, Intermediate, Novice = 120
- Rope Climb: 15’ ALL Divisions
- Wall Ball Height: 10’/9’ ALL Divisions
Scaling Key
- RX: Sled weight 175, Wall ball weight 30/20
- Masters 35+: Sled weight 175, Wall ball weight 30/20, Gymnastics Synchronized C2B only/ No BMU
- Intermediate/Masters 45+: Sled weight 150, Wall ball weight 20/14, Gymnastics Synchronized pull ups only/ No BMU
- Novice: Sled weight 125, Synchronized knee raises, Ground to standing rope climbs, Wall ball weight 20/14, Gymnastics Synchronized ring rows only/ No BMU, NO WORM LUNGE – Only advances
Sled weight includes weight of plates and sled combined
Field Set Up
Athletes will start in the starting box approximately 30M from the rig and work toward the rig. Teams will finish the WOD heading back away from the rig. The worm and the sled will start in the starting box with the rope extending the length of the field for easy access to pull once worm movement is complete. Both athletes may be in the working area at the same time. A hand tag is not required. The non-working athlete in the playing field is responsible for resetting the sled rope as needed.
Team Flow
At the call of 3-2-1 go! Both athletes will clean the worm to shoulder and sprint towards the rig to the 30M line. Once both athletes cross the line, they will begin 10 worm squats.
Upon completion of the worm squats, both athletes may pick up the rope at the location where the worm squats were completed to begin pulling the sled from the starting line to the 30M line.
Once the sled pull is complete, both athletes will move to the rig to begin sets of 20 synchronized toes to bar, 15 wall balls, 15 synchronized chest to bar pull ups, and 15 wall balls.
After completing the wall balls, teams will work to complete 10 rope climbs.
When the rope climbs are complete, teams will work back up to complete 15 wall balls, 15 synchronized bar muscle ups, 15 wall balls, and 20 synchronized toes to bar.
After the final set of 20 synchronized toes to bar, teams will return to the field to complete 10 worm squats into 30M walking lunge back to the starting line. After crossing the line, athletes will complete the 30M sled pull back to the starting line.
Score is time or total reps at 11-minute cap
Teens 14-17 Adult-Youth Duo Rx
For Time – 9 Min Cap
- 30M Advance Worm 120lbs (2 Athletes)
- 10 Worm Squats (2 Athletes)
- 30M Stationary Sled Pull 150lbs (2 Athletes)
- 10 Synchronized Toes to Bar (2 Athletes)
- 15 Wall Balls 20/14 to 10’/9’ (1 Athlete)
- 10 Synchronized Pull Ups (2 Athletes)
- 15 Wall Balls (1 Athlete)
- 10 Rope Climbs 15’ (1 Athlete)
- 15 Wall Balls (1 Athlete)
- 10 Synchronized Pull Ups (2 Athletes)
- 15 Wall Balls (1 Athlete)
- 10 Synchronized Toes to Bar (2 Athletes)
- 10 Worm Squats (2 Athletes)
- 30M Advance Worm (2 Athletes)
- 30M Stationary Sled Pull (2 Athletes)
Score is time or total reps at 9-minute cap
Sled weight includes weight of plates and sled combined
Field Set Up
Athletes will start in the starting box approximately 30M from the rig and work toward the rig. The team will finish WOD heading back away from the rig. The worm, balls, and the sled will be located at the starting box with the rope extending the length of the field for easy access to pull once worm or ball movements are complete. Both athletes may be in the working area at the same time. A hand tag is not required. The non-working athlete in the playing field is responsible for resetting the sled rope as needed.
Team Flow
At the call of 3-2-1 go! Both athletes will clean the worm or ball to shoulder and sprint towards the rig and 30M line. Once both athletes cross the line, they will begin 10 worm squats or synchronized ball squats.
Once the worm or ball squats are complete, both athletes may pick up the rope at the location where the worm or ball squats were completed and begin pulling the sled from the starting line towards the 30M line.
After the sled pull, both athletes will begin the sets of 10 synchronized toes to bar/knee raises, 15 wall balls/ball over shoulder, 10 synchronized pull ups/ring rows, and 15 wall balls/ball over shoulder.
Upon completing the wall balls/ ball over shoulder, teams will work to complete 10 rope climbs/scaled rope climbs.
When the rope climbs/scaled rope climbs are complete, teams will work back up to complete 15 wall balls/ball over shoulder, 10 synchronized pull ups/ring rows, 15 wall balls/ball over shoulder, and 10 synchronized toes to bar/knee raises.
After completing the synchronized toes to bar/knee raises, teams will return to the field to complete 10 worm or ball squats, 30M worm or ball sprint back to the starting line, and 30M sled pull back to the starting line.
Score is time or total reps at 9-minute cap
Teens 14-17 Adult-Youth Duo Scaled
For Time – 9 Min Cap
- 30M Slam Ball Advance: Adult 50/30 – Youth 30/20 (2 Athletes)
- 10 Synchronized Ball Squats (2 Athletes)
- 30M Stationary Sled Pull 100lbs (2 Athletes)
- 10 Synchronized Knee Raises (2 Athletes)
- 15 Ball Over Shoulder: Adult 50/30 – Youth 30/20 (1 Athlete)
- 10 Synchronized Ring Rows (2 Athletes)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Scaled Rope Climbs (1 Athlete)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Synchronized Ring Rows (2 Athletes)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Synchronized Knee Raise (2 Athletes)
- 10 Synchronized Ball Squats (2 Athletes)
- 30M Slam Ball Advance (2 Athletes)
- 30M Stationary Sled Pull 100lbs (2 Athletes)
Score is time or total reps at 9-minute cap
Sled weight includes weight of plates and sled combined
Field Set Up
Athletes will start in the starting box approximately 30M from the rig and work toward the rig. The team will finish WOD heading back away from the rig. The worm, balls, and the sled will be located at the starting box with the rope extending the length of the field for easy access to pull once worm or ball movements are complete. Both athletes may be in the working area at the same time. A hand tag is not required. The non-working athlete in the playing field is responsible for resetting the sled rope as needed.
Team Flow
At the call of 3-2-1 go! Both athletes will clean the worm or ball to shoulder and sprint towards the rig and 30M line. Once both athletes cross the line, they will begin 10 worm squats or synchronized ball squats.
Once the worm or ball squats are complete, both athletes may pick up the rope at the location where the worm or ball squats were completed and begin pulling the sled from the starting line towards the 30M line.
After the sled pull, both athletes will begin the sets of 10 synchronized toes to bar/knee raises, 15 wall balls/ball over shoulder, 10 synchronized pull ups/ring rows, and 15 wall balls/ball over shoulder.
Upon completing the wall balls/ ball over shoulder, teams will work to complete 10 rope climbs/scaled rope climbs.
When the rope climbs/scaled rope climbs are complete, teams will work back up to complete 15 wall balls/ball over shoulder, 10 synchronized pull ups/ring rows, 15 wall balls/ball over shoulder, and 10 synchronized toes to bar/knee raises.
After completing the synchronized toes to bar/knee raises, teams will return to the field to complete 10 worm or ball squats, 30M worm or ball sprint back to the starting line, and 30M sled pull back to the starting line.
Score is time or total reps at 9-minute cap
13 and Under Adult-Youth Duo Rx
For Time – 9 Min Cap
- 30M Slam Ball Advance: Adult 50/30 – Youth 30/20 (2 Athletes)
- 10 Synchronized Ball Squats (2 Athletes)
- 30M Stationary Sled Pull 100lbs (2 Athletes)
- 10 Synchronized Toes to Bar
- 15 Wall Balls: Adult – 20/14 to 10’/9’ – Youth 14/10 to 9’
- 10 Synchronized Pull Ups
- 15 Wall Balls
- 10 Rope Climbs: Adult 15’ – Youth 10’
- 15 Wall Balls
- 10 Synchronized Pull Ups
- 15 Wall Balls
- 10 Synchronized Toes to Bar
- 10 Synchronized Ball Squats (2 Athletes)
- 30M Slam Ball Advance: Adult 50/30 – Youth 30/20 (2 Athletes)
- 30M Stationary Sled Pull 100lbs (2 Athletes)
Score is time or total reps at 9-minute cap
Sled weight includes weight of plates and sled combined
Field Set Up
Athletes will start in the starting box approximately 30M from the rig and work toward the rig. The team will finish WOD heading back away from the rig. The balls and the sled will be located at the starting box with the rope extending the length of the field for easy access to pull once balhttps://valorfitness.com/l movements are complete. Both athletes may be in the working area at the same time. A hand tag is not required. The non-working athlete in the playing field is responsible for resetting the sled rope as needed.
Team Flow
At the call of 3-2-1 go! Both athletes will advance their ball towards the rig and 30M line. Once both athletes cross the line, they will begin 10 synchronized ball squats.
Upon completing the ball squats, both athletes may pick up the rope at the location where the worm or ball squats were completed and begin pulling the sled from the starting line towards the 30M line.
Upon completing the sled pull, both athletes will begin the sets of 10 synchronized toes to bar/partner sit ups, 15 wall balls/ball over shoulder, 15 synchronized pull ups/ring rows, and 15 wall balls/ball over shoulder.
Upon completing the wall balls/ ball over shoulder, teams will work to complete 10 rope climbs/scaled rope climbs.
Upon completing the rope climbs/scaled rope climbs, teams will work back up to complete 15 wall balls/ball over shoulder, 15 synchronized pull ups/ring rows, 15 wall balls/ball over shoulder, and 10 synchronized toes to bar/partner sit ups.
Upon completing the synchronized toes to bar/partner sit ups, teams will return to the field to complete 10 ball squats, 30M ball sprint back to the starting line, and 30M sled pull back to the starting line.
Score is time or total reps at 9-minute cap
13 and Under Adult-Youth Duo Scaled
For Time – 9 Min Cap
- 30M Slam Ball Advance: Adult 50/30 – Youth 20/14 (2 Athletes)
- 10 Synchronized Ball Squats (2 Athletes)
- 30M Stationary Sled Pull 100lbs (2 Athletes)
- 10 Partner Sit Ups (2 Athletes)
- 15 Ball Over Shoulder: Adult 50/30 – Youth 20/14 (1 Athlete)
- 10 Synchronized Ring Rows (2 Athletes)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Scaled Rope Climbs (1 Athlete)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Synchronized Ring Rows (2 Athletes)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Partner Sit Ups (2 Athletes)
- 10 Synchronized Ball Squats (2 Athletes)
- 30M Slam Ball Advance (2 Athletes)
- 30M Stationary Sled Pull 100lbs (2 Athletes)
Score is time or total reps at 9-minute cap
Sled weight includes weight of plates and sled combined
Field Set Up
Athletes will start in the starting box approximately 30M from the rig and work toward the rig. The team will finish WOD heading back away from the rig. The balls and the sled will be located at the starting box with the rope extending the length of the field for easy access to pull once ball movements are complete. Both athletes may be in the working area at the same time. A hand tag is not required. The non-working athlete in the playing field is responsible for resetting the sled rope as needed.
Team Flow
At the call of 3-2-1 go! Both athletes will advance their ball towards the rig and 30M line. Once both athletes cross the line, they will begin 10 synchronized ball squats.
Upon completing the ball squats, both athletes may pick up the rope at the location where the worm or ball squats were completed and begin pulling the sled from the starting line towards the 30M line.
Upon completing the sled pull, both athletes will begin the sets of 10 synchronized toes to bar/partner sit ups, 15 wall balls/ball over shoulder, 15 synchronized pull ups/ring rows, and 15 wall balls/ball over shoulder.
Upon completing the wall balls/ ball over shoulder, teams will work to complete 10 rope climbs/scaled rope climbs.
Upon completing the rope climbs/scaled rope climbs, teams will work back up to complete 15 wall balls/ball over shoulder, 15 synchronized pull ups/ring rows, 15 wall balls/ball over shoulder, and 10 synchronized toes to bar/partner sit ups.
Upon completing the synchronized toes to bar/partner sit ups, teams will return to the field to complete 10 ball squats, 30M ball sprint back to the starting line, and 30M sled pull back to the starting line.
Score is time or total reps at 9-minute cap
10 and Under Adult-Youth Duo
For Time – 9 Min Cap
- 30M Slam Ball Advance: Adult 50/30 – Youth 10 (2 Athletes)
- 10 Synchronized Ball Squats (2 Athletes)
- 30M Stationary Sled Pull 75lbs (2 Athletes)
- 10 Partner Sit Ups (2 Athletes)
- 15 Ball Over Shoulder: Adult 50/30 – Youth 10 (1 Athlete)
- 10 Synchronized Ring Rows (2 Athletes)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Scaled Rope Climbs (1 Athlete)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Synchronized Ring Rows (2 Athletes)
- 15 Ball Over Shoulder (1 Athlete)
- 10 Partner Sit Ups (2 Athletes)
- 10 Synchronized Ball Squats (2 Athletes)
- 30M Slam Ball Advance (2 Athletes)
- 30M Stationary Sled Pull 75lbs (2 Athletes)
Score is time or total reps at 9-minute cap
Sled weight includes weight of plates and sled combined
Field Set Up
Athletes will start in the starting box approximately 30M from the rig and work toward the rig. The team will finish WOD heading back away from the rig. The balls and the sled will be located at the starting box with the rope extending the length of the field for easy access to pull once ball movements are complete. Both athletes may be in the working area at the same time. A hand tag is not required. The non-working athlete in the playing field is responsible for resetting the sled rope as needed.
Team Flow
At the call of 3-2-1 go! Both athletes will advance their ball towards the rig and 30M line. Once both athletes cross the line, they will begin 10 synchronized ball squats.
Upon completing the ball squats, both athletes may pick up the rope at the location where the worm or ball squats were complete and begin pulling the sled from the starting line towards the 30M line.
Upon completing the sled pull, both athletes will begin the sets of 10 partner sit ups, 15 ball over shoulder, 10 synchronized ring rows, and 15 ball over shoulder.
Upon completing the ball over shoulder, teams will work to complete 10 scaled rope climbs.
Upon completing the scaled rope climbs, teams will work back up to complete 15 ball over shoulder, 10 synchronized ring rows, 15 ball over shoulder, and 10 partner sit ups.
Upon completing the 10 partner sit ups, teams will return to the field to complete 10 ball squats, 30M ball sprint back to the starting line, and 30M sled pull back to the starting line.
Score is time or total reps at 9-minute cap
Standards
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 pullovers, 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 complete once both athletes achieve full lock out above the bar at the same time.
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 complete when both athlete’s chest clearly comes into contact with the bar at the same time at or below the collarbone.
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 complete when the athletes raise their 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.
Partner/High Five Sit Up: The rep begins with both athletes face up with hands touching the ground above the shoulders and feet interlocked. The rep is complete when both athletes sit up and complete a “high five” with both hands.
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.
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 complete when the athletes pull until the chest or arms touch the rings at the same time. Kipping is permitted.
Rope Climb: Using any style rope climb employing both hands and feet, the athlete must climb the rope and touch the crossbeam at the top. Jumping up to begin each ascent is permitted. Athletes must show control on the descent for the rep to be credited.
Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.
Slam Ball Advance: Athlete must clean the ball anywhere above the waist from the ground. The rep begins with both athletes behind the starting line. Athletes may walk, jog, or sprint with the ball held above their waist. The rep is complete when both athlete’s feet are across the designated distance line at the same time.
Slam Ball Over Shoulder: The rep starts with the slam ball on the ground. The rep is complete when the athlete stands at or near full extension, the slam ball crosses over the shoulder (not side), and drops to the ground behind the athlete. Re-dipping and leaning back are allowed.
Slam Ball Squat: The rep starts with the ball held anywhere above the waste. Both athletes must squats at the same time with the crease of both hips crossing the plane of the knee. The rep is complete once both athletes stand and achieve full extension at the same time.
Stationary Sled Pull: The rep starts with one or both athletes standing in a stationary position behind the designated distance line, facing the sled. Both feet must stay in contact with the ground and remain behind the designated distance line. The rep is complete when the athlete(s) pull the sled fully past the designated distance line. Athletes may not use their legs to walk or run with the weight of the sled. The non-working athlete on the playing field will be responsible for placing the sled in position for the next pull.
Toes to Bar: 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 the athletes touch both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each team to assist with climbing to the bar if needed.
Wall Ball: The rep begins when the medicine ball is taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
Worm Advance: Athletes must clean the worm to the starting position from the ground. The rep starts with the worm on the shoulders of both athletes and feet behind the starting line. The rep is complete when both athletes advance the worm via walk, run, or sprint past the designated distance line.
Worm Lunge: Athletes must clean the worm to the starting position from the ground. The rep starts with the worm on the same side of two athletes. The athletes must lunge until their knee touches the ground at the same time. Athletes must stand fully and can step to or step through to initiate their next steps. The lunge is complete when both athletes lunge past the finish and they stand up fully with both feet across the line. When transitioning athletes, the worm must go back to the ground.
Worm Squats: Athletes must clean the worm to the starting position from the ground. The rep starts with the worm on the same side of two athletes. Athletes can face the same direction or opposite directions. The athletes must squat until the crease of the hip reaches below the knee at the same time. The rep is complete when both athletes stand and extend their hips and knees at the same time with the worm maintained on the shoulder. Teams may squat clean into the first rep. When transitioning athletes, the worm must go back to the ground.