This event will test you as an individual and as a team. Athletes will have 15 minutes to complete this workout, which is comprised of 3 parts. Individuals will complete the entire workout on their own while teams will divide the work as follows. Teams must select one teammate to complete part 1, one teammate to complete part 3, and you will complete part 2 together. Teammates are not allowed to tag in and out in this workout.

Non Rx Teams Rx Teams Rx Individuals
Partner 1

21-15-9 reps

Dumbbell thrusters

Toes to bar or Toes to Rings

Partner 1 & Partner 2

12-9-6 reps

Synchro dumbbell snatches

Synchro dumbbell overhead squats

Partner 2

21-15-9 reps

Dumbbell Squat Clean

Dumbbell Front Rack Rear Lunge

Men: 35lbs dumbbells

Women:

20lbs dumbbells

Toes to rings

Men: 55lbs dumbbells

Women:

35lbs dumbbells

Toes to bar

Men: 55lbs dumbbells

Women:

35lbs dumbbells

Toes to bar

Movement Standards

  • DB thruster: The first rep can start from a squat clean. Each thrusters must demonstrate a squat, hip crease must descend below the knee, and full lockout with dumbbells overhead with arms slightly behind the ear at the top.
  • Toes to rings: At the bottom, arms must be fully extended with heels passing the anchoring base of the straps securing the rings to the rig. Toes must pass through the rings at the top.
  • Toes to bar: At the bottom, arms must be fully extended with heels reaching at least the vertical plane of the bar. Both toes must touch the bar at the same time.
  • DB snatch: Each rep starts with both sides of the dumbbell touching the floor and finishes with the dumbbell locked out overhead in with a single smooth movement.
  • DB Overhead squat: Each rep starts with one dumbbell locked out overhead. Hip crease must travel below the knee and the rep is complete when hips and knees fully extend with the dumbbell in a controlled lockout overhead. Option to scale to goblet squats in scaled divisions, however teams who scale will be ranked lower than teams who do not scale this movement.
  • When completing the synchro part of this workout, teammates do not necessarily have to be exactly in-sync during the movement. In this case, athletes must wait for their partner to reach extension at the top of each movement prior to doing another repetition, dumbbell must also stay overhead. The movement is counted when both athletes come to full extension with the dumbbell overhead. There is no requirement to switch the working arm at any point during this part of the workout.
  • DB squat clean: You may power clean the dumbbells but you must go down to a full squat and come up to full extension at the top. Both dumbbells must touch the floor at the bottom.
  • DB front rack rear lunge: With the dumbbells in a front rack position, the rear knee must make contact with the floor and you must stand to full extension of the knees and hips with both legs.