Team Flow 

Teams must complete their lifts in the order listed above. Each athlete has a designated 4-minute window to establish their heaviest successful lift, and may not begin lifting before their individual time window begins. Athletes may help load or adjust the barbell for one another, and weights can be increased or decreased at any time. All three athletes must complete at least one lift—no athlete may lift on behalf of another. The final team score will be the sum of each athlete’s heaviest successful lift.

Movement Standards

All Divisions

• Clean: The athlete must lift the barbell from the floor to the front rack position in one continuous motion. The rep begins with the barbell on the ground and is complete when the athlete stands fully with the bar resting on the shoulders, elbows in front of the bar, and hips and knees fully extended. The athlete may receive the bar in a power clean (above parallel) or squat clean (below parallel) position. Any clean variation is allowed unless otherwise specified. Reps will not count if the bar is not lifted in one motion from the floor, if full extension is not reached at the top, or if the bar does not come to rest in the front rack position.
• Front Squat: The athlete must begin with the barbell in the front rack position, supported on the shoulders with elbows in front of the bar. The athlete must descend until the hip crease is clearly below the top of the knees (full depth), then return to a standing position with hips and knees fully extended. The barbell must remain in the front rack position throughout the entire movement. Reps will not count if the athlete fails to reach full depth, does not stand to full extension, or if the bar leaves the front rack before the rep is completed.

Team Flow

All athletes will work together to complete the chipper. Double-unders and Devil’s Press are the only movements performed by a single athlete at a time (except BAM division). The 100, 90, and 80 rep movements must be completed synchronously by two athletes. While two athletes are working on the chipper, the third athlete must be accumulating bike calories. Athletes may switch between the bike and chipper stations at any time, but chipper reps will only count while one athlete is actively biking. This workout has two scores: one for total bike calories accumulated and one for chipper completion time.

Movement Standards

RX Division

• Double-Unders: The athlete must jump and pass the rope under their feet twice for each jump. The rope must clearly pass under the feet two times on a single jump for the rep to count. Consecutive double-unders are permitted and encouraged. Reps will not count if the rope does not pass under the feet twice, if the athlete trips on the rope, or if the rope passes under the feet only once.
• Toes to Bar: The athlete must start from a full hang on the pull-up bar, with arms fully extended and feet clearly behind the vertical plane of the bar. To complete a rep, both feet must touch the bar at the same time, between the hands. Any part of the feet may make contact with the bar. Reps will not count if the arms are not fully extended at the start, the feet do not touch the bar simultaneously, or if the feet do not start behind the vertical plane.
  • Synchronization: Both athletes must start from a full hang with feet behind the vertical plane of the bar. Reps are only counted when both athletes’ feet make contact with the bar at the same time—if one athlete reaches the bar early, they must wait until their partner’s feet also touch before descending.
• Double Dumbbell Front Squat: The athlete begins with a dumbbell in each hand, held in the front rack position—dumbbells must be clearly supported on the shoulders with at least part of each head in contact. The athlete must descend until the hip crease is clearly below the top of the knees, then return to full extension of the hips and knees to complete the rep. The dumbbells must remain in the front rack position throughout the movement. Reps will not count if full depth is not reached, full extension is not achieved at the top, or the dumbbells are not maintained in the front rack.
  • Synchronization: Both athletes must hold a dumbbell in each hand in the front rack position and perform the squat together. Reps are only counted when both athletes reach full depth (hip crease below the knee) at the same time and then stand to full extension simultaneously. If one athlete reaches either the bottom or top position early, they must wait until their partner reaches that position before continuing the next rep.
• Pull-Ups: The athlete must begin each rep with arms fully extended and feet off the ground, hanging from the pull-up bar. The rep is complete when the chin clearly breaks the horizontal plane of the bar. Kipping and butterfly styles are allowed. Reps will not count if the arms are not fully extended at the start or if the chin does not pass above the bar.
  • Synchronization: Both athletes must start each rep hanging from the bar with arms fully extended. Reps are only counted when both athletes' chins clearly break the horizontal plane of the bar at the same time. If one athlete reaches the top position early, they must wait until their partner gets there before descending. Reps will not count if synchronization is not achieved at the top or if full extension is not shown at the bottom.
• Devil’s Press (Single Dumbbell): The athlete begins with the dumbbell on the floor. The rep starts with the athlete performing a burpee: both hands must touch the floor, and the chest and thighs must make contact with the ground. The athlete then stands up and lifts the dumbbell from the floor directly overhead in one fluid motion, finishing with the dumbbell locked out overhead—arm fully extended, bicep in line with or behind the ear, and hips and knees fully extended. The athlete may switch hands after each rep or as desired, but the dumbbell must alternate hands every rep. Reps will not count if the athlete does not perform the burpee, if the dumbbell is not locked out overhead, or if the athlete fails to alternate arms each rep.

BAM Division

• Single-Unders: the athlete must jump and pass the rope under their feet once for each jump. The rope must clearly travel under the feet one time per jump, with the athlete maintaining control of the rope throughout. Consecutive single-unders are permitted. Reps will not count if the rope does not pass under the feet, if the athlete trips on the rope, or if multiple rotations occur on a single jump.
• Knees Above Parallel: The athlete must start from a full hang on the pull-up bar, with arms fully extended and feet clearly behind the vertical plane of the bar. To complete a rep, the athlete must raise the knees above the height of the hips. Both knees must visibly pass above the hip crease for the rep to count. Reps will not count if the arms are not fully extended at the start, the knees do not rise above the hips, or the feet do not start behind the vertical plane.
  • Synchronization: Both athletes must begin each rep from a full hang with feet behind the bar. Reps are only counted when both athletes’ knees clearly pass above the height of the hips at the same time—if one athlete reaches the top position early, they must wait until their partner reaches it before descending.
• Double Dumbbell Front Squat: The athlete begins with a dumbbell in each hand, held in the front rack position—dumbbells must be clearly supported on the shoulders with at least part of each head in contact. The athlete must descend until the hip crease is clearly below the top of the knees, then return to full extension of the hips and knees to complete the rep. The dumbbells must remain in the front rack position throughout the movement. Reps will not count if full depth is not reached, full extension is not achieved at the top, or the dumbbells are not maintained in the front rack.
  • Synchronization: Both athletes must hold a dumbbell in each hand in the front rack position and perform the squat together. Reps are only counted when both athletes reach full depth (hip crease below the knee) at the same time and then stand to full extension simultaneously. If one athlete reaches either the bottom or top position early, they must wait until their partner reaches that position before continuing the next rep.
• Ring Rows: The athlete begins hanging from a pair of gymnastic rings with arms fully extended, body in a straight line, and heels on the ground. The bottom of the rings must be set at 36 inches from the ground. The rep is complete when the athlete pulls their chest to the rings so that both rings make clear contact with the chest below the collarbone. The body must remain rigid throughout the movement—no kipping, sagging, or excessive hip drive is allowed. Reps will not count if the arms are not fully extended at the start, the rings do not touch the chest, the body breaks position, or the ring height is improperly set.
• Devil’s Press (Single Dumbbell): The athlete begins with the dumbbell on the floor. The rep starts with the athlete performing a burpee: both hands must touch the floor, and the chest and thighs must make contact with the ground. The athlete then stands up and lifts the dumbbell from the floor directly overhead in one fluid motion, finishing with the dumbbell locked out overhead—arm fully extended, bicep in line with or behind the ear, and hips and knees fully extended. The athlete may switch hands after each rep or as desired, but the dumbbell must alternate hands every rep. Reps will not count if the athlete does not perform the burpee, if the dumbbell is not locked out overhead, or if the athlete fails to alternate arms each rep.

Team Flow

All athletes will work together to complete the chipper. Double-unders and Devil’s Press are the only movements performed by a single athlete at a time (except BAM division). The 100, 90, and 80 rep movements must be completed synchronously by two athletes. While two athletes are working on the chipper, the third athlete must be accumulating bike calories. Athletes may switch between the bike and chipper stations at any time, but chipper reps will only count while one athlete is actively biking. This workout has two scores: one for total bike calories accumulated and one for chipper completion time.

Movement Standards

RX Division

• Double-Unders: The athlete must jump and pass the rope under their feet twice for each jump. The rope must clearly pass under the feet two times on a single jump for the rep to count. Consecutive double-unders are permitted and encouraged. Reps will not count if the rope does not pass under the feet twice, if the athlete trips on the rope, or if the rope passes under the feet only once.
• Toes to Bar: The athlete must start from a full hang on the pull-up bar, with arms fully extended and feet clearly behind the vertical plane of the bar. To complete a rep, both feet must touch the bar at the same time, between the hands. Any part of the feet may make contact with the bar. Reps will not count if the arms are not fully extended at the start, the feet do not touch the bar simultaneously, or if the feet do not start behind the vertical plane.
  • Synchronization: Both athletes must start from a full hang with feet behind the vertical plane of the bar. Reps are only counted when both athletes’ feet make contact with the bar at the same time—if one athlete reaches the bar early, they must wait until their partner’s feet also touch before descending.
• Double Dumbbell Front Squat: The athlete begins with a dumbbell in each hand, held in the front rack position—dumbbells must be clearly supported on the shoulders with at least part of each head in contact. The athlete must descend until the hip crease is clearly below the top of the knees, then return to full extension of the hips and knees to complete the rep. The dumbbells must remain in the front rack position throughout the movement. Reps will not count if full depth is not reached, full extension is not achieved at the top, or the dumbbells are not maintained in the front rack.
  • Synchronization: Both athletes must hold a dumbbell in each hand in the front rack position and perform the squat together. Reps are only counted when both athletes reach full depth (hip crease below the knee) at the same time and then stand to full extension simultaneously. If one athlete reaches either the bottom or top position early, they must wait until their partner reaches that position before continuing the next rep.
• Pull-Ups: The athlete must begin each rep with arms fully extended and feet off the ground, hanging from the pull-up bar. The rep is complete when the chin clearly breaks the horizontal plane of the bar. Kipping and butterfly styles are allowed. Reps will not count if the arms are not fully extended at the start or if the chin does not pass above the bar.
  • Synchronization: Both athletes must start each rep hanging from the bar with arms fully extended. Reps are only counted when both athletes' chins clearly break the horizontal plane of the bar at the same time. If one athlete reaches the top position early, they must wait until their partner gets there before descending. Reps will not count if synchronization is not achieved at the top or if full extension is not shown at the bottom.
• Devil’s Press (Single Dumbbell): The athlete begins with the dumbbell on the floor. The rep starts with the athlete performing a burpee: both hands must touch the floor, and the chest and thighs must make contact with the ground. The athlete then stands up and lifts the dumbbell from the floor directly overhead in one fluid motion, finishing with the dumbbell locked out overhead—arm fully extended, bicep in line with or behind the ear, and hips and knees fully extended. The athlete may switch hands after each rep or as desired, but the dumbbell must alternate hands every rep. Reps will not count if the athlete does not perform the burpee, if the dumbbell is not locked out overhead, or if the athlete fails to alternate arms each rep.

BAM Division

• Single-Unders: the athlete must jump and pass the rope under their feet once for each jump. The rope must clearly travel under the feet one time per jump, with the athlete maintaining control of the rope throughout. Consecutive single-unders are permitted. Reps will not count if the rope does not pass under the feet, if the athlete trips on the rope, or if multiple rotations occur on a single jump.
• Knees Above Parallel: The athlete must start from a full hang on the pull-up bar, with arms fully extended and feet clearly behind the vertical plane of the bar. To complete a rep, the athlete must raise the knees above the height of the hips. Both knees must visibly pass above the hip crease for the rep to count. Reps will not count if the arms are not fully extended at the start, the knees do not rise above the hips, or the feet do not start behind the vertical plane.
  • Synchronization: Both athletes must begin each rep from a full hang with feet behind the bar. Reps are only counted when both athletes’ knees clearly pass above the height of the hips at the same time—if one athlete reaches the top position early, they must wait until their partner reaches it before descending.
• Double Dumbbell Front Squat: The athlete begins with a dumbbell in each hand, held in the front rack position—dumbbells must be clearly supported on the shoulders with at least part of each head in contact. The athlete must descend until the hip crease is clearly below the top of the knees, then return to full extension of the hips and knees to complete the rep. The dumbbells must remain in the front rack position throughout the movement. Reps will not count if full depth is not reached, full extension is not achieved at the top, or the dumbbells are not maintained in the front rack.
  • Synchronization: Both athletes must hold a dumbbell in each hand in the front rack position and perform the squat together. Reps are only counted when both athletes reach full depth (hip crease below the knee) at the same time and then stand to full extension simultaneously. If one athlete reaches either the bottom or top position early, they must wait until their partner reaches that position before continuing the next rep.
• Ring Rows: The athlete begins hanging from a pair of gymnastic rings with arms fully extended, body in a straight line, and heels on the ground. The bottom of the rings must be set at 36 inches from the ground. The rep is complete when the athlete pulls their chest to the rings so that both rings make clear contact with the chest below the collarbone. The body must remain rigid throughout the movement—no kipping, sagging, or excessive hip drive is allowed. Reps will not count if the arms are not fully extended at the start, the rings do not touch the chest, the body breaks position, or the ring height is improperly set.
• Devil’s Press (Single Dumbbell): The athlete begins with the dumbbell on the floor. The rep starts with the athlete performing a burpee: both hands must touch the floor, and the chest and thighs must make contact with the ground. The athlete then stands up and lifts the dumbbell from the floor directly overhead in one fluid motion, finishing with the dumbbell locked out overhead—arm fully extended, bicep in line with or behind the ear, and hips and knees fully extended. The athlete may switch hands after each rep or as desired, but the dumbbell must alternate hands every rep. Reps will not count if the athlete does not perform the burpee, if the dumbbell is not locked out overhead, or if the athlete fails to alternate arms each rep.

This event benefits the breast cancer charity called Compete for a Cure. As part of the event, your team has the opportunity to create a fundraising page! Fundraising is also part of your overall event score (how freaking fun)

Set up your team fundraising page HERE
You have specific details on the how-to in your registration confirmation email with a video demo too

Team Flow

Before the workout begins, the team must designate one athlete to complete Part A and the remaining two athletes to complete Part B. Once the workout starts, athletes may not switch roles or assist each other.

Movement Standards

All Divisions

• Row: The athlete must begin seated on the rower with feet securely strapped in and hands on the handle. The monitor must be reset to zero before the athlete begins. The athlete may begin pulling once the workout starts and must remain seated with feet in contact with the footplates throughout the row. The monitor must clearly display the required distance before the athlete exits the rower. Meters will not count if the athlete leaves the rower before the target is reached, or if the monitor was not properly reset at the start.
• Deadlift: The athlete must lift the barbell from the floor to a standing position with hips and knees fully extended and shoulders behind the bar at the top. The arms must remain straight throughout the lift, and the bar must be controlled to the floor after lockout—no dropping from the top unless otherwise specified. Each rep begins with the barbell on the ground. Reps will not count if full extension is not reached, if the bar is dropped from the top without control, or if the athlete bounces the bar off the ground into the next rep.
  • Synchronization: Both athletes must lift their barbells from the ground and reach full extension at the same time—hips and knees fully extended, with shoulders behind the bar. The rep is only counted when both athletes are locked out at the top simultaneously. If one athlete reaches the top early, they must hold the position until their partner reaches full extension before lowering the bar. Reps will not count if synchronization is not achieved at the top or if either athlete fails to meet the movement standard.
• Double Dumbbell Bench Press: The athlete begins lying flat on a bench with a dumbbell in each hand, held at full extension above the chest. Each rep begins with the arms fully extended and ends when both dumbbells are lowered to make contact with the shoulders or chest, then pressed back up to full lockout with elbows fully extended. The athlete’s shoulders, back, and glutes must remain in contact with the bench throughout the movement, and feet must stay planted on the floor. Reps will not count if the elbows are not fully extended at the top, if the dumbbells do not clearly make contact at the bottom, or if the athlete lifts their back or glutes off the bench.

Team Flow

Before the workout begins, the team must designate one athlete to complete Part A and the remaining two athletes to complete Part B. Once the workout starts, athletes may not switch roles or assist each other.

Movement Standards

All Divisions

• Row: The athlete must begin seated on the rower with feet securely strapped in and hands on the handle. The monitor must be reset to zero before the athlete begins. The athlete may begin pulling once the workout starts and must remain seated with feet in contact with the footplates throughout the row. The monitor must clearly display the required distance before the athlete exits the rower. Meters will not count if the athlete leaves the rower before the target is reached, or if the monitor was not properly reset at the start.
• Deadlift: The athlete must lift the barbell from the floor to a standing position with hips and knees fully extended and shoulders behind the bar at the top. The arms must remain straight throughout the lift, and the bar must be controlled to the floor after lockout—no dropping from the top unless otherwise specified. Each rep begins with the barbell on the ground. Reps will not count if full extension is not reached, if the bar is dropped from the top without control, or if the athlete bounces the bar off the ground into the next rep.
  • Synchronization: Both athletes must lift their barbells from the ground and reach full extension at the same time—hips and knees fully extended, with shoulders behind the bar. The rep is only counted when both athletes are locked out at the top simultaneously. If one athlete reaches the top early, they must hold the position until their partner reaches full extension before lowering the bar. Reps will not count if synchronization is not achieved at the top or if either athlete fails to meet the movement standard.
• Double Dumbbell Bench Press: The athlete begins lying flat on a bench with a dumbbell in each hand, held at full extension above the chest. Each rep begins with the arms fully extended and ends when both dumbbells are lowered to make contact with the shoulders or chest, then pressed back up to full lockout with elbows fully extended. The athlete’s shoulders, back, and glutes must remain in contact with the bench throughout the movement, and feet must stay planted on the floor. Reps will not count if the elbows are not fully extended at the top, if the dumbbells do not clearly make contact at the bottom, or if the athlete lifts their back or glutes off the bench.

Team Flow

Athlete 1 will begin by completing the first full round of 9-9-9. Once finished, Athlete 2 will enter the competition floor to complete the second full round, followed by Athlete 3 in the same fashion. Athletes will continue to alternate full rounds in this order until time is called.

While one athlete is completing the 9-9-9 work, a second athlete must hold a static position (see division standards), and the third athlete will rest. The resting athlete and the athlete holding the static movement may switch at any time during the round. However, the athlete performing the 9-9-9 must pause while this switch occurs—any reps completed during a switch will not count.

Movement Standards

RX Division

• Front Squat: The athlete begins with the barbell in the front rack position, supported on the shoulders with elbows clearly in front of the bar. Each rep starts with the athlete standing tall, hips and knees fully extended. The athlete must descend until the hip crease is clearly below the top of the knees (full depth) and then return to a standing position with hips and knees fully extended to complete the rep. The barbell must remain in the front rack position for the entire movement. Reps will not count if the athlete fails to reach full depth, does not achieve full extension at the top, or if the barbell leaves the front rack position before the rep is complete.
• Box Jump: The athlete must start with both feet on the ground and jump onto the box using a two-foot takeoff. The rep is complete when the athlete lands with both feet on the box and reaches full extension of the hips and knees while standing tall on top. Stepping down is allowed unless otherwise specified. Reps will not count if the athlete does not use a two-foot takeoff, fails to stand fully on top of the box, or does not land with both feet on the box.
• Handstand Push-Up: the athlete begins in an inverted position with arms fully extended and heels in contact with the wall. The athlete lowers until their head clearly makes contact with the abmat, which must be placed on a level surface with one standard 25-lb plate on each side. The rep is complete when the athlete presses back to full arm extension with heels returning to touch the wall. Kipping is allowed. Reps will not count if the head does not make contact with the abmat, if full lockout is not achieved, or if the heels do not touch the wall at the top of the rep. The hands must remain within the width of the plates throughout the movement.
• Handstand Hold (Against the Wall): The athlete must begin in an inverted position with both hands on the floor and both heels in contact with the wall. The arms must remain fully extended, and the body must be stacked in a straight line with the hips over the shoulders. The hold begins when the athlete reaches full extension and both heels are clearly touching the wall. Time will be paused if the athlete drops down, the arms bend, or the heels lose contact with the wall. The athlete may kick back up and continue as long as time remains. Only time spent in a proper handstand position with full lockout and heel contact will be counted.

BAM Division

• Overhead Squat: The athlete must start with the barbell taken from the floor and locked out overhead, with hips and knees fully extended. The bar must remain overhead and locked out throughout the entire movement. Each rep requires the athlete to squat until the hip crease is clearly below the top of the knees, then return to full extension of the hips and knees with the barbell still overhead to complete the rep. Reps will not count if proper depth is not reached, the bar is not controlled overhead, or full extension is not achieved at the top.
• Box Step Up: The athlete must start with both feet on the ground and step onto the box using one foot at a time. The rep is complete when both feet are on top of the box and the athlete reaches full extension of the hips and knees while standing tall. The athlete must step down—jumping or rebounding off the box is not allowed. Reps will not count if the athlete does not reach full extension on top of the box or if both feet are not on the box before standing to full extension.
• Shoulder to Overhead: The athlete begins with the barbell in the front rack position and must lift it to full lockout overhead. The rep is complete when the bar is fully extended over the center of the body, with elbows, hips, and knees fully extended, and feet in line. Any style of press is allowed—strict press, push press, push jerk, or split jerk—unless otherwise specified. If a split jerk is used, the feet must return in line under the body with full control before the rep is credited. Reps will not count if the bar does not reach full lockout, if the athlete does not reach full extension, or if control is not shown at the top of the lift.
• Plate Overhead Hold: The athlete must stand fully upright with the plate held overhead using both hands. The plate must be clearly stacked over the athlete’s midline, with arms fully extended, elbows locked out, and hips and knees fully extended. The plate must remain above the head for the duration of the hold—no resting on the head, behind the neck, or bent elbows is allowed. The hold ends if the arms bend, the plate drops below the head, or the athlete lowers their posture. Only time spent in a fully locked-out overhead position will count toward the total.