3 Person Team
For Time (12min Cap)
- 400M Team Stadium Run (All Three)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete1)
- 20 Sync Single Arm Dumbbell (1) Snatch (All 3 Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 2)
- 20 Sync Single Arm Dumbbell (1) Front Squats (3 Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 3)
- 400M Team Stadium Run (All Three)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 1)
- 20 Sync Single Arm Dumbbell (1) Front Squats (3 Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 2)
- 20 Sync Single Arm Dumbbell (1) Snatch (All 3 Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 3)
Scaling Key
- RX: 70/50 lbs
- Masters 35+: 50/35 lbs
- Intermediate/Masters 45+: 50/35 lbs
- Novice: 35/25 lbs
Team Flow
All three athletes will start at the lower landing area immediately in front of their designated lane. At 3-2-1 Go, all three athletes will begin the stadium run with each athlete holding a common single rope. Athletes must complete the entire run carrying the rope. The athletes will move from the finish of the run to the landing at the top of the stairs in their lane, where dumbbells will be staged according to their division. Athlete 1 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 1 will join their teammates to begin 20 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Once completed, Athlete 2 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 2 will join their teammates to begin 20 synchronized single-arm dumbbell front squats.
After the last rep is completed, Athlete 3 will farmers carry a pair of dumbbells to the bottom landing and return to the top.
Upon the completion of the farmers carry, all three athletes will move to the lower landing to begin the second stadium run with each holding a common single rope. Athletes must complete the entire run carrying the rope. The athletes will move from the finish of the run to the landing at the top of the stairs in their lane. Athlete 1 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, athlete 1 will join their teammates to begin 20 synchronized single-arm dumbbell front squats.
Once completed, Athlete 2 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 2 will join their teammates to begin 20 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep. Once completed, Athlete 3 will farmers carry a pair of dumbbells to the bottom landing and return to the top to complete the workout.
Score will be the time to complete all the reps or total reps at the 12 minute time cap.
Coed Duo
For Time (10 min cap)
- 400M Team Stadium Run (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 1)
- 15 Sync Single Arm Dumbbell (1) Snatch (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 2)
- 15 Sync Single Arm Dumbbell (1) Front Squats (Both Athletes)
- 400M Team Stadium Run (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 1)
- 15 Sync Single Arm Dumbbell (1) Front Squats (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 2)
- 15 Sync Single Arm Dumbbell (1) Snatch (Both Athletes)
Scaling Key
- RX: 70/50 lbs
- Masters 35+: 50/35 lbs
- Intermediate/Masters 45+: 50/35 lbs
- Novice: 35/25 lbs
Team Flow
Both athletes will start at the lower landing area immediately in front of their designated lane. At 3-2-1 Go, both athletes will begin the stadium run with each athlete holding a common single rope. Athletes must complete the entire run carrying the rope. The athletes will move from the finish of the run to the landing at the top of the stairs in their lane, where dumbbells will be staged according to their division. Athlete 1 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 1 will join their teammate to begin 15 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Once completed, Athlete 2 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 2 will join their teammate to begin 15 synchronized single-arm dumbbell front squats.
Upon the completion, both athletes will move to the lower landing to begin the second stadium run with each holding a common single rope. Athletes must complete the entire run carrying the rope. The athletes will move from the finish of the run to the landing at the top of the stairs in their lane. Athlete 1 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, athlete 1 will join their teammate to begin 15 synchronized single-arm dumbbell front squats.
Once completed, Athlete 2 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 2 will join their teammate to begin 15 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Score will be the time to complete all the reps or total reps at the 10 minute time cap.
Teens 14-17 Adult-Youth Duo Rx/Scaled
For Time (8 min cap)
- 300M Team Stadium Run (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 1)
- 15 Sync Single Arm Dumbbell (1) Snatch (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 2)
- 15 Sync Single Arm Dumbbell (1) Front Squats (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 1)
- 15 Sync Single Arm Dumbbell (1) Snatch (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 2)
- 15 Sync Single Arm Dumbbell (1) Front Squats (Both Athletes)
Scaling Key
- RX: Adult – 50/35 / Teen – 35/25
- Scaled: Adult – 35/25 / Teen 25/15
Team Flow
Both athletes will start at the lower landing area immediately in front of their designated lane. At 3-2-1 Go, both athletes will begin the stadium run with each athlete holding a common single rope. Athletes must complete the entire run carrying the rope. The athletes will move from the finish of the run to the landing at the top of the stairs in their lane, where dumbbells will be staged according to their division. Athlete 1 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 1 will join their teammate to begin 15 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Once completed, Athlete 2 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 2 will join their teammate to begin 15 synchronized single-arm dumbbell front squats.
Once completed, Athlete 1 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 1 will join their teammate to begin 15 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Once completed, Athlete 2 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 2 will join their teammate to begin 15 synchronized single-arm dumbbell front squats.
Score will be the time to complete all the reps or total reps at the 8 minute time cap.
13 and Under Adult-Youth Duo Rx/Scaled
For Time (8 min cap)
- 300M Team Stadium Run (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 1)
- 15 Sync Single Arm Dumbbell (1) Snatch (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 2)
- 15 Sync Single Arm Dumbbell (1) Front Squats (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 1)
- 15 Sync Single Arm Dumbbell (1) Snatch (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Athlete 2)
- 15 Sync Single Arm Dumbbell (1) Front Squats (Both Athletes)
Scaling Key
- RX: Adult – 50/35 / Youth – 25/15
- Scaled: Adult – 35/25 / Youth – 15/10, 30 Step Ups to 8” Step
Team Flow
Both athletes will start at the lower landing area immediately in front of their designated lane. At 3-2-1 Go, both athletes will begin the stadium run with each athlete holding a common single rope. Athletes must complete the entire run carrying the rope. The athletes will move from the finish of the run to the landing at the top of the stairs in their lane, where dumbbells will be staged according to their division. Athlete 1 will farmers carry (or step up for scaled) a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 1 will join their teammate to begin 15 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Once completed, Athlete 2 will farmers carry (or step up for scaled) a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 2 will join their teammate to begin 15 synchronized single-arm dumbbell front squats.
Once completed, Athlete 1 will farmers carry (or step up for scaled) a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 1 will join their teammate to begin 15 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Once completed, Athlete 2 will farmers carry (or step up for scaled) a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 2 will join their teammate to begin 15 synchronized single-arm dumbbell front squats.
Score will be the time to complete all the reps or total reps at the 8 minute time cap.
10 and Under Adult-Youth Duo
For Time (8 min cap)
- 300M Team Stadium Run (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Adult)
- 15 Sync Single Arm Dumbbell (1) Snatch (Both Athletes)
- 30 Dumbbell (1) Step Ups to 8” Step (Youth)
- 15 Sync Single Arm Dumbbell (1) Front Squats (Both Athletes)
- 31 Stairs Dumbbell (2) Farmers Carry (Down/Back) (Adult)
- 15 Sync Single Arm Dumbbell (1) Snatch (Both Athletes)
- 30 Dumbbell (1) Step Ups to 8” Step (Youth)
- 15 Sync Single Arm Dumbbell (1) Front Squats (Both Athletes)
Scaling Key
- Adult – 35/25 / Youth – 10 *Hold 1 dumbbell at either side
Team Flow
Both athletes will start at the lower landing area immediately in front of their designated lane. At 3-2-1 Go, both athletes will begin the stadium run with each athlete holding a common single rope. Athletes must complete the entire run carrying the rope. The athletes will move from the finish of the run to the landing at the top of the stairs in their lane, where dumbbells will be staged according to their division. Adult Athlete 1 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 1 will join their teammate to begin 15 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Once completed, Youth Athlete 2 will begin 30 dumbbell step ups. Once completed, Athlete 2 will join their teammate to begin 15 synchronized single-arm dumbbell front squats.
Once completed, Adult Athlete 1 will farmers carry a pair of dumbbells to the bottom landing, ensuring both feet touch the designated area at the bottom, before returning to the top. Once back at the top, Athlete 1 will join their teammate to begin 15 synchronized single-arm dumbbell snatches. Athletes are not required to alternate each rep.
Once completed, Youth Athlete 2 will begin 30 dumbbell step ups. Once completed, Athlete 2 will join their teammate to begin 15 synchronized single-arm dumbbell front squats.
Score will be the time to complete all the reps or total reps at the 8 minute time cap.
Layout
Standards
Dumbbell Front Squat: The rep begins with standing tall, and one head of the dumbbell resting on a shoulder. The athlete must pass through a full squat in one continuous motion with hip crease below the knees. The rep is credited when the athlete’s hips and knees are fully extended, and one head of the dumbbell is resting on the shoulders of all athletes. Athletes must maintain control of the dumbbell with one hand on the handle. The synchronized portion of this movement is at the top of the squat.
Dumbbell Snatch: Each rep starts with both heads of the dumbbell on the ground. Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The athlete may not place the non-working hand/ arm on the thigh or anywhere on the body to assist with the lift. Lowering the dumbbell before reaching full extension of the elbow, knees, or hips is not permitted. Additionally, finishing with the dumbbell in front of the body will be considered a no rep. The synchronized portion of this rep is credited when all athletes’ knees, hips, and elbow of the working arm are fully extended and the middle of the dumbbell is in line with, or behind, the body when viewed from the side at the same time.