3 Person Team
For Time (12min Cap)
- Sprint to Worm at Rig (All Three)
- 40ft Worm Lunge Toward Start (2 Athletes)
- 15 Sync Burpee Over Worm (2 Athletes)
- 20 Ring Muscle Ups (1 Athlete)
- 20 Sync T2B (2 Athletes)
- 40ft Worm Lunge Toward Start (2 Athletes)
- 15 Sync Burpee Over Worm (2 Athletes)
- 15 Ring Muscle Ups (1 Athlete)
- 15 Sync T2B (2 Athletes)
- 40ft Worm Lunge Toward Rig (2 Athletes)
- 15 Sync Burpee Over Worm (2 Athletes)
- 10 Ring Muscle Ups (1 Athlete)
- 10 Sync T2B (2 Athletes)
- 40ft Worm Lunge Toward Rig (2 Athletes)
- 15 Sync Burpee Over Worm (2 Athletes)
- Sprint Back to Start/Finish (All Three)
Scaling Key
- Worm Weight All Divisions: 150lb/120lb
- Masters 35+: Male Bar Muscle Up / Female: 30-20-10 Chest To Bar Pull Up
- Intermediate/Masters 45+: 30-20-10 Pull Up
- Novice: *Worm Carries on Shoulder Only (No Lunges), 30-20-10 Ring Rows, Sync Hanging Knee Raise
Team Flow
All three athletes will begin in the starting box immediately in front of their designated lane on the opposite side of the rig. *ALL TEAMMATES will remain together during the duration of the workout. At 3-2-1 Go, all three athletes will sprint towards the rig, where the two-person worm is staged. Once there, two athletes will bring the worm to their shoulders and lunge 40 feet away from the rig to the first drop zone at midfield. Athletes may switch out at any time, but the worm must go to the ground for an athlete change. Once inside the drop zone, two athletes will perform 15 synchronized burpees over the worm. Upon completion, athletes will return to the rig area to begin completion of 20 ring muscle ups. Partners may switch out at any time. Non-working athletes must remain out of the working area. After the muscle ups are complete, the athletes will begin completion of 20 synchronized toes to bar. Athletes may switch out at any time.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone. Once there, two athletes will bring the worm to their shoulders and lunge 40 feet away from the rig to the second drop zone (toward the Start). Once inside the drop zone, two athletes will perform 15 synchronized burpees over the worm. Upon completion, athletes will return to the rig area to begin completion of 15 ring muscle ups. Partners may switch out at any time. Non-working athletes must remain out of the working area. After the muscle ups are complete, the athletes will begin completion of 15 synchronized toes to bar. Athletes may switch out at any time.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone at the Start. Once there, two athletes will bring the worm to their shoulders and lunge 40 feet away from the Start to the drop zone at midfield. Once inside the drop zone, two athletes will perform 15 synchronized burpees over the worm. Upon completion, athletes will return to the rig area to begin completion of 10 ring muscle ups. Partners may switch out at any time. Non-working athletes must remain out of the working area. After the muscle ups are complete, the athletes will begin completion of 10 synchronized toes to bar. Athletes may switch out at any time.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone at midfield. Once there, two athletes will bring the worm to their shoulders and lunge 40 feet away from the drop zone at midfield towards the rig. Once inside the drop zone, two athletes will perform 15 synchronized burpees over the worm. Upon completion, teammates will sprint to the Start/Finish to complete the workout.
Score for this workout is the time to complete the workout or total reps completed at the time cap.
Coed Duo
For Time (10 min cap)
- Sprint to Worm at Rig (Both Athletes)
- 40ft Worm Lunge (Both Athletes) – Toward Start
- 10 Sync Burpee Over Worm (Both Athletes)
- 15 Ring Muscle Ups (1 Athlete)
- 15 Sync T2B (Both Athletes)
- 40ft Worm Lunge (Both Athletes) – Toward Start
- 10 Sync Burpee Over Worm (Both Athletes)
- 10 Ring Muscle Ups (1 Athlete)
- 10 Sync T2B (Both Athletes)
- 40ft Worm Lunge (Both Athletes) – Toward Rig
- 10 Sync Burpee Over Worm (Both Athletes)
- 5 Ring Muscle Ups (1 Athlete)
- 5 Sync T2B (Both Athletes)
- 40ft Worm Lunge (Both Athletes) – Toward Rig
- 10 Sync Over Worm (Both Athletes)
- Sprint Back to Start/Finish
Scaling Key
- RX: Worm = 150lb
- Masters 35+: Worm = 150lb, Male 6-4-2 Bar Muscle Up / Female 9-6-3 Chest To Bar Pull Up
- Intermediate/Masters 45+: Worm = 120lb, Pull Ups 25-15-10
- Novice: Worm = 120lb, *Worm Carries on Shoulder Only (No Lunges), 25-15-10 Ring Rows, Sync Hanging Knee Raise
Duo Flow
Both athletes will begin in the starting box immediately in front of their designated lane on the opposite side of the rig. At 3-2-1 Go, both athletes will sprint towards the rig, where the two-person worm is staged. Once there, both athletes will bring the worm to their shoulders and lunge 40 feet away from the rig to the first drop zone at midfield. Once inside the drop zone, athletes will perform 10 synchronized burpees over the worm. Upon completion, both athletes will return to the rig area to begin completion of 15 ring muscle ups. Partners may switch out at any time. Non-working athletes must remain out of the working area. After the muscle ups are complete, the athletes will begin completion of 15 synchronized toes to bar.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone. Once there, two athletes will bring the worm to their shoulders and lunge 40 feet away from the rig to the second drop zone (toward the Start). Once inside the drop zone, athletes will perform 10 synchronized burpees over the worm. Upon completion, both athletes will return to the rig area to begin completion of 10 ring muscle ups. Partners may switch out at any time. Non-working athletes must remain out of the working area. After the muscle ups are complete, athletes will begin completion of 10 synchronized toes to bar.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone toward the Start. Once there, athletes will bring the worm to their shoulders and lunge 40 feet away from the Start to the drop zone at midfield. Once inside the drop zone, two athletes will perform 10 synchronized burpees over the worm. Upon completion, both athletes will return to the rig area to begin completion of 10 ring muscle ups. Partners may switch out at any time. Non-working athletes must remain out of the working area. After the muscle ups are complete, the athletes will begin completion of 10 synchronized toes to bar.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone at midfield. Once there, both athletes will bring the worm to their shoulders and lunge 40 feet away from the drop zone at midfield towards the rig. Once inside the drop zone, two athletes will perform 10 synchronized burpees over the worm. Upon completion, athletes will sprint to the Start/Finish to complete the work out.
Score for this workout is the time to complete the workout or total reps completed at the time cap.
Teens 14-17 Adult-Youth Duo Rx/Scaled
For Time (9 min cap)
- Sprint to Worm at Rig (Both Athletes)
- 40ft Worm Carry (Both Athletes) – Toward Start
- 10 Sync Burpee Over Worm (Both Athletes)
- 20 Pull Ups (10 Each Athlete)
- 20 T2B (10 Each Athlete)
- 40ft Worm Lunge (Both Athletes) – Toward Start
- 10 Sync Burpee Over Worm (Both Athletes)
- 16 Pull Ups (8 Each Athlete)
- 16 T2B (8 Each Athlete)
- 40ft Worm Carry (Both Athletes) – Toward Rig
- 10 Sync Burpee Over Worm (Both Athletes)
- 10 Pull Ups (5 Each Athlete)
- 10 Sync T2B (5 Each Athlete)
- 40ft Worm Lunge (Both Athletes) – Toward Rig
- 10 Sync Burpee Over Worm (Both Athletes)
- Sprint Back to Start/Finish
Scaling Key
- RX: Worm Weight 150lb; If female on team 120lb
- Scaled: NO WORM/BURPEE OVER WORM – Only 40′ Sync Burpee Broad Jumps, Ring Rows, Hanging Knee Raises
Flow
Both athletes will begin in the starting box immediately in front of their designated lane on the opposite side of the rig. At 3-2-1 Go, both athletes will sprint towards the rig, where the two-person worm is staged. Once there, both athletes will bring the worm to their shoulders and carry 40 feet away from the rig to the first drop zone at midfield. Once inside the drop zone, athletes will perform 10 synchronized burpees over the worm. Upon completion, both athletes will return to the rig area to begin completion of 20 pull ups, with one partner completing their 10 reps, followed by the opposite partner. Non-working athletes must remain out of the working area. After the pull ups are complete, the athletes will begin completion of 20 toes to bar, with one partner completing their reps, followed by the opposite partner.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone. Once there, two athletes will bring the worm to their shoulders and lunge 40 feet away from the rig to the second drop zone (toward the Start). Once inside the drop zone, athletes will perform 10 synchronized burpees over the worm. Upon completion, both athletes will return to the rig area to begin completion of 16 pull ups, with one partner completing their reps, followed by the opposite partner. Non-working athletes must remain out of the working area. After the pull ups are complete, athletes will begin completion of 16 toes to bar, with one partner completing their reps, followed by the opposite partner.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone toward the Start. Once there, athletes will bring the worm to their shoulders and carry 40 feet away from the Start to the drop zone at midfield. Once inside the drop zone, two athletes will perform 10 synchronized burpees over the worm. Upon completion, both athletes will return to the rig area to begin completion of 10 pull ups, with one partner completing their reps, followed by the opposite partner. Non-working athletes must remain out of the working area. After the pull ups are complete, the athletes will begin completion of 10 toes to bar, with one partner completing their reps, followed by the opposite partner.
Once the toes to bar rep requirement has been met, athletes will sprint to the worm in the drop zone at midfield. Once there, both athletes will bring the worm to their shoulders and lunge 40 feet away from the drop zone at midfield towards the rig. Once inside the drop zone, two athletes will perform 10 synchronized burpees over the worm. Upon completion, athletes will sprint to the Start/Finish to complete the work out.
Score for this workout is the time to complete the workout or total reps completed at the time cap.
13 and Under Adult-Youth Duo Rx/Scaled
For Time (9 min cap)
- Sprint to Rig (Both Athletes)
- 40ft Sync Burpee Broad Jumps (Both Athletes) – Toward Start
- 20 Pull Ups (10 Each Athlete)
- 20 T2B (10 Each Athlete)
- 40ft Sync Burpee Broad Jumps (Both Athletes) – Toward Start
- 16 Pull Ups (8 Each Athlete)
- 16 T2B (8 Each Athlete)
- 40ft Sync Burpee Broad Jumps (Both Athletes) – Toward Start
- 10 Pull Ups (5 Each Athlete)
- 10 T2B (5 Each Athlete)
- 40ft Sync Burpee Broad Jumps (Both Athletes) – Toward Start
- Sprint Back to Start/Finish
Scaling Key
- Scaled: Ring Rows, High Five Sit Ups (both athletes work at same time)
Flow
Both athletes will begin in the starting box immediately in front of their designated lane on the opposite side of the rig. At 3-2-1 Go, both athletes will sprint towards the rig to the drop zone closest to the rig. Once there, both athletes will begin sync burpee broad jumps 40 feet away from the rig to the drop zone at midfield. Upon completion, both athletes will return to the rig area to begin completion of 20 pull ups, with one partner completing their reps, followed by the opposite partner. Non-working athletes must remain out of the working area. After the pull ups are complete, the athletes will begin completion of 20 toes to bar, with one partner completing their reps, followed by the opposite partner.
Once the toes to bar rep requirement has been met, both athletes will begin sync burpee broad jumps, 40 feet from the first drop zone to the drop zone at midfield. Upon completion, both athletes will return to the rig area to begin completion of 16 pull ups, with one partner completing their reps, followed by the opposite partner. Non-working athletes must remain out of the working area. After the pull ups are complete, the athletes will begin completion of 16 toes to bar, with one partner completing their reps, followed by the opposite partner.
Once the toes to bar rep requirement has been met, both athletes will begin sync burpee broad jumps, 40 feet from the first drop zone to the drop zone at midfield. Upon completion, both athletes will return to the rig area to begin completion of 10 pull ups, with one partner completing their reps, followed by the opposite partner. Non-working athletes must remain out of the working area. After the pull ups are complete, the athletes will begin completion of 10 toes to bar, with one partner completing their reps, followed by the opposite partner.
Once the toes to bar rep requirement has been met, both athletes will begin sync burpee broad jumps, 40 feet from the first drop zone to the drop zone at midfield. Upon completion, both athletes will sprint to the start/finish to complete the workout.
Score for this workout is the time to complete the workout or total reps completed at the time cap.
10 and Under Adult-Youth Duo
For Time (9 min cap)
- Sprint to Rig (Both Athletes)
- 40ft Sync Burpee Broad Jumps (Both Athletes) – Toward Start
- 20 Ring Rows (10 Each Athlete)
- 20 High Five Sit ups (Both Athletes)
- 40ft Sync Burpee Broad Jumps (Both Athletes) – Toward Start
- 16 Ring Rows (8 Each Athlete)
- 16 High Five Sit ups (Both Athletes)
- 40ft Sync Burpee Broad Jumps (Both Athletes) – Toward Start
- 10 Ring Rows (5 Each Athlete)
- 10 High Five Sit ups (Both Athletes)
- 40ft Sync Burpee Broad Jumps (Both Athletes) – Toward Start
- Sprint Back to Start/Finish
Team Flow
Both athletes will begin in the starting box immediately in front of their designated lane on the opposite side of the rig. At 3-2-1 Go, both athletes will sprint towards the rig to the drop zone closest to the rig. Once there, both athletes will begin sync burpee broad jumps 40 feet away from the rig to the drop zone at midfield. Upon completion, both athletes will return to the rig area to begin completion of 20 ring rows. Partner must complete 10 before the other partner starts their reps. Non-working athletes must remain out of the working area. After the ring rows are complete, the athletes will begin completion of 20 high five sit ups.
Once the high five sit ups requirement has been met, both athletes will begin sync burpee broad jumps, 40 feet from the first drop zone to the drop zone at midfield. Upon completion, both athletes will return to the rig area to begin completion of 16 ring rows. Partner must complete 8 before the other partner starts their reps. Non-working athletes must remain out of the working area. After the ring rows are complete, the athletes will begin completion of 15 high five sit ups.
Once the high five sit ups rep requirement has been met, both athletes will begin sync burpee broad jumps, 40 feet from the first drop zone to the drop zone at midfield. Upon completion, both athletes will return to the rig area to begin completion of 10 ring rows. Partner must complete 5 before the other partner starts their reps. Non-working athletes must remain out of the working area. After the ring rows are complete, the athletes will begin completion of 10 high five sit ups.
Once the toes to bar rep requirement has been met, both athletes will begin sync burpee broad jumps, 40 feet from the first drop zone to the drop zone at midfield. Upon completion, both athletes will sprint to the start/finish to complete the workout.
Score for this workout is the time to complete the workout or total reps completed at the time cap.
Layout
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 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 rep is complete once the athlete achieves full lock out above the bar. One stepper will be available on the rig in each lane to assist with getting to the bar.
Chest to Bar Pull Up: The athlete must start each rep with 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 complete when the chest clearly comes into contact with the bar at or below the collarbone. One stepper will be available on the rig in each lane to assist with getting to the bar.
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 athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the chin rises above the bar. One stepper will be available on the rig in each lane to assist with getting to the bar.
Ring Muscle Up: The rep begins with the athlete hanging from the rings with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete achieves elbow extension above the rings. 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 rep is complete when the athletes pull until the chest or arms touch the rings. Kipping is permitted.
Synchronized Burpee Broad Jump: The repetition begins when both athletes jump or step back to reach the bottom position, with chest and hips touching the ground at the same time. Stepping and/or jumping back to the starting position are both permitted. Both athletes will move back to their feet to perform a broad jump. Athletes are not permitted to shuffle or move forward prior to or after landing each jump. Athletes do NOT need to use a two-foot take off. The rep is credited when both feet have touched the ground on the opposite side of the broad jump. There is no requirement to land with both feet at the same time. Athletes need to stay generally next to each other for the full distance.
Synchronized Burpee Over Worm: Teams can face the same or opposite directions and start on either side of the worm. The burpees must be performed lateral to the worm. The repetition begins when athletes jump or step back to reach the bottom position, with chest and hips touching the ground at the same time. Stepping and/or jumping back to the starting position are both permitted. Each athlete MUST clearly move over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is permitted for Novice and Scaled Teens. Athletes do NOT need to use a two-foot take off. Touching the worm on the jump or step over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. The athlete must be lateral to the worm before starting the next rep. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
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 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
Sync 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.
Synchronized 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.