EVENT 1: “Built for the Crew” 

For Time/AMRAP

Time Cap: 12 mins

All 4 competitors complete each movement with 4 person worm in order provided

30 deadlifts

20 squats

10 shoulder to overhead

–into–

15 deadlifts

10 squats

5 shoulder to overhead

–remaining time–

All 4 competitors complete synchro Max Effort Burpees over worm

Scoring Details:

Score #1:  will be TOTAL TIME to complete the event

100 points available

Score #2: Total amount of burpees complete

Workout Details:

This workout begins with all 4 athletes behind the designated start line. After “3,2,1…go”, all 4 athletes will move towards the worm and begin deadlifts, all reps must be complete before moving onto the next movement. Workout must be complete in order as provided, Deadlifts…squats…shoulder to overhead…deadlift…etc. AFTER all movements are complete, all 4 athletes must complete AMRAP of synchro burpees in remaining time.

Each athlete must be in contact with the worm EXCEPT Scaled division- each pair must be in contact with the 2-person worm.

Scaled Division: One pair (not gender-specific) will be working while 2nd pair is in a dead hang. Working pair cannot work unless 2nd pair is on the bar. In remaining time, all 4 athletes will complete as many synchro burpees as possible.

Movement Standards

4-person worm

The worm will be set up in designated lane and must complete synchro deadlifts with hips extended, squats below parallel and all must be standing upright, and sandbag on the same shoulder during shoulder to overhead in order to achieve successful rep. All 4 athletes must remain in the designated area within lane Repeat until time is complete. 

2-person worm

The worm will be set up in designated lane and must complete synchro deadlifts with hips extended, squats below parallel and all must be standing upright, and sandbag on the same shoulder during shoulder to overhead in order to achieve successful rep.

Division Modifications:

Rx: 375 lbs
Scaled: 141 lbs

EVENT 4: “Randy’s Revenge” 

For Time

Time Cap: 10 mins

Pair 1:  Synchro 25/20 cals Bike

            20 Synchro Alt DB Snatch (50/35)

Pair 2: 2-Person Rescue Randy Hold

—Pair 1 makes contact with Pair 2—

Pair 2:  Synchro 25/20 cals Bike

            20 Synchro Alt DB Snatch

Pair 1: 2-Person Rescue Randy Hold

*Each pair completes 2 rounds

Scoring Details:

Score will be TOTAL TIME to complete the event

100 points available

Workout Details:

This workout begins with all 4 athletes behind the designated start line. After “3,2,1…go”, 1st pair will get onto bikes and wait for 2nd pair to properly lift Rescue Randy in designated area. 1st pair will begin 25/20 synchro cals on bike, once both athletes complete designated amount, 1st pair will continue into 20 synchro Alternating DB snatches. Once both movements are complete, 1st pair will make contact with 2nd pair, whom will carry Rescue Randy into next designated area.

2nd pair will place Rescue Randy on the floor and move to the bikes to repeat the same sequence. If Rescue Randy is dropped at any point while a pair is working, any reps attempted by that working pair will not count.

Once each pair completes 2 rounds of synchro 25/20 cals on bike and 20 synchro alternating dumbbell snatches, all 4 athletes must cross designated finish line for time.

Movement Standards

Synchro Bike

Both athletes must complete 20 calories on the bike before moving onto the next movement.

Synchro Alternating Dumbbell Snatch

Each rep will begin with single head of the dumbbell in contact with the floor and both athletes must achieve full extension of elbow at the top in order to be considered a good rep. 

2-Person Rescue Randy Hold

1 athlete must be at the head of Rescue Randy and 1 athlete at the lower extremity. As a unit, both athletes will achieve full knee extension and Rescue Randy cannot be in contact at the floor at any time. Once the working pair makes contact with Rescue Randy pair, the Rescue Randy pair must carry to next designated area. No dragging will be allowed.

Division Modifications:

Rx: 50 lbs/ 35 lbs

      1 Rescue Randy doll

Scaled: 35 lbs/ 20 lbs

             1 Rescue Randy doll

EVENT 3: “Ground Work”- HFD 

 For Time

Time Cap: 10 mins

Pair 1/Pair 2: 

Part A: 21-15-9 (225/175)

           Synchro Deadlifts 

           Synchro Lateral Burpees over bar

          –into–

Part B: 9-15-21 (115/85)

            Synchro Thrusters

            Synchro Plate ground to overhead (All 4 athletes)

* Each Pair must complete at least ONE rep

Scoring Details:

Score will be TOTAL TIME to complete the event

100 points available

Workout Details:

This workout begins with all 4 athletes behind the designated start line. After “3,2,1…go”, The first pair will begin at the designated barbell and complete 21 synchro deadlifts followed by 21 synchro lateral burpees. The second pair will wait behind the starting line and may begin only after making contact with the first pair, resuming the work where the first pair left off. Continue with 15 deadlifts into 15 lateral burpees over the bar with pairs switching as desired until rep scheme is complete.

Once the working pair finishes the lateral burpees, continue into Part B. The resting pair will hold behind the new line and can rotate in whenever the team chooses. Each pair MUST COMPLETE AT LEAST 1 REP of each movement.

Part B begins with desired pair to complete 9 synchro thrusters into 9 synchro plate ground to overhead (all 4 athletes must complete plate ground to overhead),while resting pair will hold behind the line. Repeat sequence of 15 and 21 reps until complete and all 4 athletes have crossed finish line for time.

Movement Standards

Synchro Deadlifts

Both athletes must begin with weight of barbell in contact with the ground and achieve full knee and hip extension with chest upright at the top to achieve a good rep.

Synchro Lateral Facing burpees over bar

A rep starts with chest and hips on the ground, followed by a lateral jump over the bar, and finishes when chest and hips return to the ground

Synchro Thrusters

Both athletes must pull barbell from the ground into full depth squat (Hip crease below parallel) into hip and elbow extension.

Synchro Plate Ground to over head

Each rep begins with the plate in contact with the ground. All four athletes must lift to full hip and elbow extension, with elbows fully locked out, for the judge to acknowledge a good rep.

​Division Modifications:                    

RX: Male

Deadlift 225 lbs

Thruster 115 lbs

Plate ground to overhead 45 lb plate

RX: Female

Deadlift 175 lbs

Thruster 85 lbs

Plate ground to overhead 25 lbs

Scaled: Male

Deadlift 175 lbs

Thruster 85 lbs

Plate ground to overhead 25 lbs

Scaled: Female

Deadlift 125 lbs

Thruster 55 lbs

Plate ground to overhead 10 lbs

EVENT 2: “High Rise Haul” 

For Time

Time Cap: 16 mins

Partners complete the following:

1st pair: Synchro 40 box step overs with 3” high rise pack 

2nd pair: Sand Bag Hold (100)

–switch–

2nd pair: Synchro 40 box step overs with 3” high rise pack 

1st pair: Sand Bag Hold (100)

--switch–

1st pair: Synchro 40 box step overs with 3” high rise pack 

2nd pair: Sand Bag Hold (100)

--switch–

2nd pair: Synchro 40 box step overs with 3” high rise pack

1st pair: Sand Bag Hold

–INTO–

500m Ski *each pair must complete

*Each Pair will complete 2 rounds of 40 box step overs

Scoring Details:

Score #1:  will be TOTAL TIME to complete the event

100 points available

Workout Details:

This workout begins with all 4 athletes behind the designated start line with SCBA tanks fastened. After “3,2,1…go”, 1st pair will pick up High Rise Pack, position on desired shoulder and move towards box to complete SYNCHRO 40 step overs. Partners must be on same side of box to complete successful rep.

2nd pair will move towards designated sand bags and in BEAR HUG position in order for 1st pair to start work. If 2nd pair drops sand bags to the floor, 1st pair reps will not count.

Once each pair completes 2 rounds of 40 box step overs, the working pair will ski 500m, then contact non‑working pair to initiate their 500m ski. Once both pairs complete ski, all 4 athletes must cross designated finish line for time.

Movement Standards

Synchro Box Step Overs

Both athletes must complete box-facing step ups.Synchro is achieved when both athletes are on same side of box. Step up and over DOES NOT have to be synchro. 

Sand Bag Hold- Bear Hug Style

2nd pair of Athletes must have sand bag between shoulders and hips entire time pair is working. Sand Bags CANNOT rest on legs, shoulders, head, etc. If 2nd pair of athletes drop bag, 1st pair of athletes must stop.

Synchro Ski

Each pair of athletes will complete 500m ski and cannot tag non working pair until both athletes have completed 500m Ski. 

Division Modifications:

Rx: 3” High Rise Pack

      100 lbs/ 75 lbs Sand Bag
      Box Height: 24"/20"

Scaled: 1 ¾” High Rise Pack

      75 lbs/ 50 lb Sand Bag
      Box Height: 20"/20"

Max Effort Calories- 4 min