3 Person Team - Rx
For Time – 11 Min Cap
- 30 Synchronized Alternating Worm Cleans – 2 Athletes
- 50 M Swim – 1 Athlete
- 35 Synchronized Worm Squats – 2 Athletes
- 100 M Swim – 1 Athlete
- 40 Synchronized Worm Thrusters – 2 Athletes
- 150 M Swim – 1 Athlete
*Score is time or reps at 11-minute cap*
Worm Weight
150/120
Team Flow
At the call of 3-2-1 go! Two athletes will work to complete synchronized alternating worm cleans.
Once worm cleans are complete, one athlete will work to complete a 50M swim (25M down and 25M back = 50M).
Once the 50M swim is complete, two athletes will work to complete synchronized worm squats
Once worm squats are complete, one athlete will work at a time to complete a 100M swim.
Once the swim is complete, two athletes will work at a time to complete synchronized worm thrusters.
Once worm thrusters are complete, one athlete will work at a time to complete a 150M swim.
*Key Points for Teams*
Two teams will share one lane in the pool and will work simultaneously during the swim portion. Teams will start with all athletes on the pool deck. The worm or slamball will be set up a couple of feet from the pool and non-working athletes may stand anywhere from the worm or slamball to the pool. A hand tag is required when transitioning athletes. There is NO diving into the pool. You can only transition athletes in/out at the starting line of the pool (an athlete must complete a 50M swim; 25M down and 25M back before transitioning out). Athletes may help their teammates out of the pool. When a new athlete goes into the pool, they must lower in facing forward or backward and may use their feet to kick start off the wall. Flip turns are allowed. A non-working athlete may wait in the pool while working athletes complete worm or slamball movements. Athletes can transition out anytime during the worm/slamball movements. The worm or slamball must be placed on the deck when transitioning athletes into the worm or slamball movements. Again, a hand tag is always required when changing working athletes.
3 Person Team - Masters/Intermediate
For Time – 11 Min Cap
- 20 Synchronized Alternating Worm Cleans – 2 Athletes
- 50 M Swim – 1 Athlete
- 30 Synchronized Worm Squats – 2 Athletes
- 100 M Swim – 1 Athlete
- 40 Synchronized Worm Thrusters – 2 Athletes
- 150 M Swim – 1 Athlete
*Score is time or reps at 11-minute cap*
Worm Weight
150/120
Team Flow
At the call of 3-2-1 go! Two athletes will work to complete synchronized alternating worm cleans.
Once worm cleans are complete, one athlete will work to complete a 50M swim (25M down and 25M back = 50M).
Once the 50M swim is complete, two athletes will work to complete synchronized worm squats
Once worm squats are complete, one athlete will work at a time to complete a 100M swim.
Once the swim is complete, two athletes will work at a time to complete synchronized worm thrusters.
Once worm thrusters are complete, one athlete will work at a time to complete a 150M swim.
*Key Points for Teams*
Two teams will share one lane in the pool and will work simultaneously during the swim portion. Teams will start with all athletes on the pool deck. The worm or slamball will be set up a couple of feet from the pool and non-working athletes may stand anywhere from the worm or slamball to the pool. A hand tag is required when transitioning athletes. There is NO diving into the pool. You can only transition athletes in/out at the starting line of the pool (an athlete must complete a 50M swim; 25M down and 25M back before transitioning out). Athletes may help their teammates out of the pool. When a new athlete goes into the pool, they must lower in facing forward or backward and may use their feet to kick start off the wall. Flip turns are allowed. A non-working athlete may wait in the pool while working athletes complete worm or slamball movements. Athletes can transition out anytime during the worm/slamball movements. The worm or slamball must be placed on the deck when transitioning athletes into the worm or slamball movements. Again, a hand tag is always required when changing working athletes.
3 Person Team - Novice
For Time – 11 Min Cap
- 35 Slamball Ground Over Shoulder
- 50 M Swim
- 35 Slamball Squats
- 50 M Swim
- 35 Slamball Squat Cleans
- 50 M Swim
*Score is time or reps at 11-minute cap*
Slamball Weight
70/50
Team Flow
At the call of 3-2-1 go! One athlete will work at a time to complete slamball ground over shoulder.
Once slamball ground over shoulder are complete, one athlete will work to complete a 50M swim (25M down and 25M back = 50M).
Once the swim is complete, one athlete will work at a time to complete slamball squats.
Once slamball squats are complete, one athlete will work to complete a 50M swim.
Once the swim is complete, one athlete will work at a time to complete slamball squat cleans.
Once slamball squat cleans are complete, one athlete will work to complete a 50M swim.
*Key Points for Teams*
Two teams will share one lane in the pool and will work simultaneously during the swim portion. Teams will start with all athletes on the pool deck. The worm or slamball will be set up a couple of feet from the pool and non-working athletes may stand anywhere from the worm or slamball to the pool. A hand tag is required when transitioning athletes. There is NO diving into the pool. You can only transition athletes in/out at the starting line of the pool (an athlete must complete a 50M swim; 25M down and 25M back before transitioning out). Athletes may help their teammates out of the pool. When a new athlete goes into the pool, they must lower in facing forward or backward and may use their feet to kick start off the wall. Flip turns are allowed. A non-working athlete may wait in the pool while working athletes complete worm or slamball movements. Athletes can transition out anytime during the worm/slamball movements. The worm or slamball must be placed on the deck when transitioning athletes into the worm or slamball movements. Again, a hand tag is always required when changing working athletes.
Coed Duo - Rx/Masters/Intermediate
For Time – 11 Min Cap
- 15 Synchronized Alternating Worm Cleans – 2 Athletes
- 50 M Swim – 1 Athlete
- 20 Synchronized Worm Squats – 2 Athletes
- 100 M Swim – 1 Athlete
- 25 Synchronized Worm Thrusters – 2 Athletes
- 150 M Swim – 1 Athlete
*Score is time or reps at 11-minute cap*
Scaling Key
Rx/Masters 35+: Worm Weight 150
Intermediate/Masters 45+: Worm Weight 120
Team Flow
At the call of 3-2-1 go! Both athletes will work to complete synchronized alternating worm cleans.
Once worm cleans are complete, one athlete will work to complete a 50M swim (25M down and 25M back = 50M).
Once the 50M swim is complete, both athletes will work to complete synchronized worm squats
Once worm squats are complete, one athlete will work at a time to complete a 100M swim.
Once the swim is complete, both athletes will work at a time to complete synchronized worm thrusters.
Once worm thrusters are complete, one athlete will work at a time to complete a 150M swim.
*Key Points for Teams*
Two teams will share one lane in the pool and will work simultaneously during the swim portion. Teams will start with all athletes on the pool deck. The worm or slamball will be set up a couple of feet from the pool and non-working athletes may stand anywhere from the worm or slamball to the pool. A hand tag is required when transitioning athletes. There is NO diving into the pool. You can only transition athletes in/out at the starting line of the pool (an athlete must complete a 50M swim; 25M down and 25M back before transitioning out). Athletes may help their teammates out of the pool. When a new athlete goes into the pool, they must lower in facing forward or backward and may use their feet to kick start off the wall. Flip turns are allowed. A non-working athlete may wait in the pool while working athletes complete worm or slamball movements. Athletes can transition out anytime during the worm/slamball movements. The worm or slamball must be placed on the deck when transitioning athletes into the worm or slamball movements. Again, a hand tag is always required when changing working athletes.
Coed Duo - Novice
For Time – 11 Min Cap
- 25 Slamball Ground Over Shoulder
- 50 M Swim – 1 Athlete
- 25 Slamball Squats
- 50 M Swim – 1 Athlete
- 25 Slamball Squat Cleans
- 50 M Swim – 1 Athlete
*Score is time or reps at 11-minute cap*
Slamball Weight
70/50
Team Flow
At the call of 3-2-1 go! One athlete will work at a time to complete slamball ground over shoulder.
Once slamball ground over shoulder are complete, one athlete will work to complete a 50M swim (25M down and 25M back = 50M).
Once the swim is complete, one athlete will work at a time to complete slamball squats.
Once slamball squats are complete, one athlete will work to complete a 50M swim.
Once the swim is complete, one athlete will work at a time to complete slamball squat cleans.
Once slamball squat cleans are complete, one athlete will work to complete a 50M swim.
*Key Points for Teams*
Two teams will share one lane in the pool and will work simultaneously during the swim portion. Teams will start with all athletes on the pool deck. The worm or slamball will be set up a couple of feet from the pool and non-working athletes may stand anywhere from the worm or slamball to the pool. A hand tag is required when transitioning athletes. There is NO diving into the pool. You can only transition athletes in/out at the starting line of the pool (an athlete must complete a 50M swim; 25M down and 25M back before transitioning out). Athletes may help their teammates out of the pool. When a new athlete goes into the pool, they must lower in facing forward or backward and may use their feet to kick start off the wall. Flip turns are allowed. A non-working athlete may wait in the pool while working athletes complete worm or slamball movements. Athletes can transition out anytime during the worm/slamball movements. The worm or slamball must be placed on the deck when transitioning athletes into the worm or slamball movements. Again, a hand tag is always required when changing working athletes.
13 and Under Adult/Youth Duo
No swim event for this division.
10 and Under Adult/Youth Duo
No Swim event for this division.
Teen Individual - Rx/Scaled
No swim event for this division.
13 and Under Individual - Rx/Scaled
No swim event for this division.
10 and Under Individual
No swim event for this division.
Standards
Slamball Ground Over Shoulder: The rep starts with the slamball on the ground. The rep is complete when the athlete stands at or near full extension, the slamball crosses over the shoulder (not side), and drops to the ground behind the athlete. Re-dipping and leaning back are allow.
Slamball Squat: The rep starts with the athlete holding the slamball anywhere above the waist. The athlete must squat until the crease of the hip drops below the knee. The rep is complete when the athlete stands back up with knees and hips fully extended while maintaining possession of the slamball. Squat cleaning into the first rep is allowed. When transitioning athletes, the ball must go back to the ground.
Slamball Squat Clean: The rep starts with the slamball on the ground. The athlete must lift the slamball up until hips are at or near full extension before squatting below parallel to receive the slamball above the waist at the chest or shoulders. The rep is complete when the athlete stands and extends knees and hips fully while maintaining possession of the slamball on the chest or shoulders. The slamball must drop to the ground before starting the next rep. Athletes may power clean and then squat to complete a rep.
Synchronized Alternating Worm Cleans: The rep starts with the worm on the ground and two athletes standing on the same side. The rep is complete when the athletes clean the worm up to their shoulders with knees and hips fully extended at the same time. Re-dipping is allowed. Once the worm is back on the ground, athletes must step or jump to the opposite side to complete the next rep.
Synchronized 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 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.
Synchronized Worm Thrusters: 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 hips and knees and press the worm into full elbow extension above the head at the same time. The worm must go to the opposite side/shoulder to start the next rep. Teams may squat clean into the first rep. When transitioning athletes, the worm must go back to the ground.