3 Person Team
For Time – 12 Min Cap
- Sandbag Suicide Sprints 10M/20M/30M Relay Style
- 45 Synchronized Toes to Bar – 2 Athletes
- 45 Handstand Push Ups – 1 Athlete
- Sandbag Suicide Sprints
- 45 Synchronized Weighted Front Rack Step Ups 24/20 (1 Dumbbell Each) – 2 Athletes
- 45/30 Ring Muscle Ups – 1 Athlete
- Sandbag Suicide Sprints
*Score is time or reps at 12-minute cap*
Scaling Key
RX: Sandbag Weight 50/30, Dumbbell Weight 70/50
Masters 35+: Sandbag Weight 50/30, Dumbbell Weight 70/50, Men- 45 Ring Muscle Ups/Women- 45 Chest 2 Bar Pull Ups
Intermediate/Masters 45+: Sandbag Weight 50/30, Scaled HSPU w/ 25 Plate and Abmat Riser, Dumbbell Weight 50/35, 45/45 Pull Ups
Novice: No Sandbag, Sync Hanging Knee Raise, Hand Release Push Up, Dumbbell Weight 35/25, 45/45 Ring Rows
Team Flow: Teams will start with all athletes in the starting box. The starting box will be ten feet from the rig with the sprint field on the side opposite the rig. The step up box will be between the starting box and the rig. Hand tags are required when there is a change in working athlete. Non-working athletes must remain in starting box. Teams may change working athletes at any time.
At the call of 3-2-1 go! One athlete will work at a time to complete the entire sandbag suicide sprint relay. Each teammate will complete the entire 10/20/30M sprint before tagging the next teammate in to repeat. Athletes will sprint 10M and return to the start, then 20M and return to the start, then 30M and return to the start before tagging the next teammate in to repeat.
Once the third athlete completes the sprint, two athletes will work at a time to complete 45 synchronized toes to bar or hanging knee raises.
Once toes to bar or knee raises are complete, one athlete will work at a time to complete 45 handstand push ups, scaled HSPU with riser, or hand release push ups.
Once HSPU or variations are complete, the team will complete another round of the sandbag suicide sprint relay.
Once the third athlete completes the sprint, two athletes will work at a time to complete 45 synchronized front rack weighted step ups.
Once step ups are complete, one athlete will work at a time to complete ring muscle ups, pull ups, or ring rows.
Once the muscle ups or variations are complete, the team will complete the final round of sandbag suicide sprints.
Coed Duo
For Time – 10 Min Cap
- Sandbag Suicide Sprints 10M/20M/30M Relay Style
- 30 Synchronized Toes to Bar
- 30 Handstand Push Ups
- Sandbag Suicide Sprints
- 30 Synchronized Weighted Front Rack Step Ups 20” (1 Dumbbell Each)
- 30 Ring Muscle Ups
- Sandbag Suicide Sprints
*Score is time or total reps at 10-minute cap*
Scaling Key
RX: Sandbag Weight 50/30, Dumbbell Weight 70/50
Masters 35+: Sandbag Weight 50/30, Dumbbell Weight 70/50, Men-10 Ring Muscle Ups/Women-20 Chest 2 Bar Pull Ups
Intermediate/Masters 45+: Sandbag Weight 50/30, Scaled HSPU w/ 25 Plate and Abmat Riser, Dumbbell Weight 50/35, Pull Up
Novice: No Sandbag, Sync Hanging Knee Raise, Hand Release Push Up, Dumbbell Weight 35/25, Ring Row
Coed Duo Flow: Teams will start with both athletes in the starting box. The starting box will be ten feet from the rig with the sprint field on the side opposite the rig. The step up box will be between the starting box and the rig. Hand tags are required when there is a change in working athlete. Non-working athletes must remain in starting box. Teams may change working athletes at any time.
At the call of 3-2-1 go! One athlete will work at a time to complete the entire sandbag suicide sprint relay. Each teammate will complete the entire 10/20/30M sprint before tagging the next teammate in to repeat. Athletes will sprint 10M and return to the start, then 20M and return to the start, then 30M and return to the start before tagging the next teammate in to repeat.
Once the second athlete completes the sprint, both athletes will work to complete 30 synchronized toes to bar or hanging knee raises.
Once toes to bar or knee raises are complete, one athlete will work at a time to complete 30 handstand push ups, scaled HSPU with riser, or hand release push ups.
Once HSPU or variations are complete, the team will complete another round of the sandbag suicide sprint relay.
Once the second athlete completes the sprint, both athletes will work to complete 30 synchronized front rack weighted step ups.
Once step ups are complete, one athlete will work at a time to complete the ring muscle ups, pull ups, or ring rows. For Masters 35+, the male or the female can start first, but the first athlete must complete all reps before the second athlete begins.
Once the muscle ups or variations are complete, the team will complete the final round of sandbag suicide sprints.
13 and Under Adult/Youth Duo
For Time – 8 Min Cap
- Sandbag Suicide Sprints 10M/20M/30M Relay Style 30lbs
- 20 Toes to Bar; Switch every 5 reps
- 25 Synchronized Hand Release Push Ups
- Sandbag Suicide Sprints
- 25 Synchronized Weighted Front Rack Step Ups 20” (1 Dumbbell Each: Adult-35/25 Youth-15)
- 20 Pull Ups; switch every 5 reps
- Sandbag Suicide Sprints
*Score is time or total reps at 8-minute cap*
Adult/Youth Duo Flow: Teams will start with both athletes in the starting box. The starting box will be ten feet from the rig with the sprint field on the side opposite the rig. Hand tags are required when there is a change in working athlete. Athletes may stay near each other during the duration of the workout. Adults may help the kids get set up on the equipment or pull up bar. Teams may change working athletes at any time.
At the call of 3-2-1 go! One athlete will work at a time to complete the entire suicide sprint relay.
Once the second athlete completes the sprint, both athletes will work to complete 20 toes to bar or high five sit ups. 13 and under will switch working athlete every 5 reps.
Once toes to bar or high five sit ups are complete, both athletes will work to complete 25 synchronized hand release push ups.
Once push ups are complete, the team will complete another round of the suicide sprint relay.
Once the suicide sprints are complete, both athletes will work to complete 25 synchronized front rack weighted step ups. 10 and under may use hands to climb onto box.
Once step ups are complete, both athletes will work at a time to complete the pull ups or ring rows, switching every 5 reps.
Once pull ups or ring rows are complete, the team will complete the final round of suicide sprints
10 and Under Adult/Youth Duo
For Time – 8 Min Cap
- Suicide Sprints 10M/20M/30M Relay Style
- 20 High Five Sit Ups
- 25 Synchronized Hand Release Push Ups
- Suicide Sprints
- 25 Synchronized Weighted Front Rack Step/Climb Ups 20” (1 Dumbbell Each: Adult-35/25lbs Youth-None)
- 20 Ring Rows; Switch Every 5 Reps
- Suicide Sprints
*Score is time or total reps at 8-minute cap*
Adult/Youth Duo Flow: Teams will start with both athletes in the starting box. The starting box will be ten feet from the rig with the sprint field on the side opposite the rig. Hand tags are required when there is a change in working athlete. Athletes may stay near each other during the duration of the workout. Adults may help the kids get set up on the equipment or pull up bar. Teams may change working athletes at any time.
At the call of 3-2-1 go! One athlete will work at a time to complete the entire suicide sprint relay.
Once the second athlete completes the sprint, both athletes will work to complete 20 toes to bar or high five sit ups. 13 and under will switch working athlete every 5 reps.
Once toes to bar or high five sit ups are complete, both athletes will work to complete 25 synchronized hand release push ups.
Once push ups are complete, the team will complete another round of the suicide sprint relay.
Once the suicide sprints are complete, both athletes will work to complete 25 synchronized front rack weighted step ups. 10 and under may use hands to climb onto box.
Once step ups are complete, both athletes will work at a time to complete the pull ups or ring rows, switching every 5 reps.
Once pull ups or ring rows are complete, the team will complete the final round of suicide sprints
Teen Individual Rx
For Time – 7 Min Cap
- Sandbag Suicide Sprint 10M/20M/30M 50/30lbs
- 20 Toes to Bar
- 20 Handstand Push Ups
- Sandbag Suicide Sprint
- 20 Weighted Front Rack Step Ups 24/20” (1 Dumbbell) 50/35 lbs.
- 20 Pull Ups
- Sandbag Suicide Sprint
*Score is time or total reps at 7-minute cap*
Teen Individual Flow: The athlete will begin in the starting box ten feet from the rig with the sprint field on the side opposite the rig.
At the call of 3-2-1 go! The athlete will complete the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 toes to bar or sit ups.
Once toes to bar or sit ups are complete, the athlete will work to complete 20 handstand push ups or hand release push ups.
Once HSPU or push ups are complete, the athlete will complete another round of the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 front rack weighted step ups.
Once step ups are complete, the athlete will work to complete the pull ups or ring rows.
Once the pull ups or ring rows are complete, the athlete will complete the final round of suicide sprints.
Teen Individual Scaled
For Time – 7 Min Cap
- Suicide Sprint 10M/20M/30M
- 20 Sit Ups
- 20 Handstand Release Push Ups
- Suicide Sprint
- 20 Weighted Front Rack Step Ups 20” (1 Dumbbell) 25/15 lbs.
- 20 Ring Rows
- Suicide Sprint
*Score is time or total reps at 7-minute cap*
Teen Individual Flow: The athlete will begin in the starting box ten feet from the rig with the sprint field on the side opposite the rig.
At the call of 3-2-1 go! The athlete will complete the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 toes to bar or sit ups.
Once toes to bar or sit ups are complete, the athlete will work to complete 20 handstand push ups or hand release push ups.
Once HSPU or push ups are complete, the athlete will complete another round of the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 front rack weighted step ups.
Once step ups are complete, the athlete will work to complete the pull ups or ring rows.
Once the pull ups or ring rows are complete, the athlete will complete the final round of suicide sprints.
13 and Under Individual Rx
For Time – 7 Min Cap
- Sandbag Suicide Sprint 10M/20M/30M 30lbs
- 20 Toes to Bar
- 20 Hand Release Push Ups
- Sandbag Suicide Sprint 10M/20M/30M 30lbs
- 20 Weighted Front Rack Step Ups 20” (15lbs)
- 20 Ring Rows
- Sandbag Suicide Sprint 10M/20M/30M 30lbs
*Score is time or total reps at 7 min cap*
13/10 and Under Individual Flow: The athlete will begin in the starting box ten feet from the rig with the sprint field on the side opposite the rig.
At the call of 3-2-1 go! The athlete will complete the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 toes to bar or sit ups.
Once sit ups are complete, the athlete will work to complete 20 hand release push ups.
Once push ups are complete, the athlete will complete another round of the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 front rack weighted step ups or box climb overs.
Once step ups are complete, the athlete will work to complete the ring rows.
Once the ring rows are complete, the athlete will complete the final round of suicide sprint.
13 and Under Individual Scaled
For Time – 7 Min Cap
- Suicide Sprint 10M/20M/30M
- 20 Sit Ups
- 20 Hand Release Push Ups
- Suicide Sprints
- 20 Box Climb Over 20”
- 20 Ring Rows
- Suicide Sprints
*Score is time or total reps at 7 min cap*
13/10 and Under Individual Flow: The athlete will begin in the starting box ten feet from the rig with the sprint field on the side opposite the rig.
At the call of 3-2-1 go! The athlete will complete the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 toes to bar or sit ups.
Once sit ups are complete, the athlete will work to complete 20 hand release push ups.
Once push ups are complete, the athlete will complete another round of the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 front rack weighted step ups or box climb overs.
Once step ups are complete, the athlete will work to complete the ring rows.
Once the ring rows are complete, the athlete will complete the final round of suicide sprint.
10 and Under Individual
For Time – 7 Min Cap
- Suicide Sprint 10M/20M/30M
- 20 Sit Ups
- 20 Hand Release Push Ups
- Suicide Sprints
- 20 Box Climb Overs 20”
- 20 Ring Rows
- Suicide Sprints
*Score is time or total reps at 7 min cap*
13/10 and Under Individual Flow: The athlete will begin in the starting box ten feet from the rig with the sprint field on the side opposite the rig.
At the call of 3-2-1 go! The athlete will complete the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 toes to bar or sit ups.
Once sit ups are complete, the athlete will work to complete 20 hand release push ups.
Once push ups are complete, the athlete will complete another round of the suicide sprint.
Once the sprint is complete, the athlete will work to complete 20 front rack weighted step ups or box climb overs.
Once step ups are complete, the athlete will work to complete the ring rows.
Once the ring rows are complete, the athlete will complete the final round of suicide sprint.
Standards
Box Climb Over: The rep begins with the athlete facing the box with both feet on the ground. Athletes may use hands and feet to climb onto the box and over to the opposite side. The rep is complete when both feet are on the ground on the opposite side. The athlete does not need to reach full extension on top of the box.
Handstand Push Up: The rep begins with the athlete in the handstand position with elbows fully extended and heels touching the backboard. The mass of the athlete’s hand must be inside or on the 3 ft box line. The athlete must then lower head to touch the ground or riser. The rep is complete when the athlete returns to the starting position with elbows fully extended and heels touching the backboard. Kipping is permitted.
Hand Release Push Up: The rep begins with the athlete’s chest touching the ground and hands lifted. The rep is complete when the athlete lifts knee, hips, and chest to achieve full elbow lock out. For synchronized, the rep starts with both athletes’ chest touching the ground at the same time with hands lifted. The rep is complete when both athletes’ elbows are extended at the same time.
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. For synchronized, both athletes must raise their knees above 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.
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.
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.
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 athletes chin rises above the bar. One stepper will be available on the rig in each lane to assist with getting to the rings. For chest to bar, the chest must contact the bar to complete the rep.
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.
Sandbag Suicide Sprint: The athletes must touch each line with one hand or foot. The rep begins with the athlete behind the starting line with sandbag held anywhere waist level or above. Each teammate will complete the entire 10/20/30M sprint before tagging the next teammate in to repeat. The athlete will sprint to the 10-meter line and sprint back to the starting line. The athlete will then turn around and sprint to the 20-meter line and sprint back to the starting line. Finally, the athlete will sprint to the 30-meter line and return to the starting line. The rep is complete once the athlete returns to the starting line after touching the 30-meter line. Athletes can transition the sandbag by handing it off at the starting line.
Sit Up/Med Ball Sit Up: The rep begins with the athlete lying face up with hands or medicine ball touching the ground above the shoulders. The rep is complete when the athlete sits up and brings the shoulders across the crease of the hips to touch the ground with both hands or the medicine ball. Legs can be butterflied, bent, or straight.
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.
Weighted Front Rack Step Up: For synchronized-There will be ONE box per each team. Athletes can utilize any perimeter of the box. Athletes may start on the same side or opposite sides. The rep begins with both athletes’ feet on the ground at the same time and facing the box on any side. Each athlete will support ONE dumbbell with one or both hands in the front rack position (in front of or on top of chest or shoulder). The rep is complete when both athletes step up onto the box with both feet and fully extend hips and knees while maintaining the front rack position at the same time. Athletes may step up with either leg and do not need to alternate. The key point of a good rep will be athletes’ feet starting on the ground at the same time and athletes standing fully extended on top for the finish at the same time. If the front rack position is broken at any point during the rep, both athletes will return to the starting position. If an athlete uses one hand for the front rack hold, the opposite hand may not be used to push off on the hip or box.
For individual, athletes will have the same standards without the synchronized component.