2577 Triplet

INTERMEDIATE DIVISIONS

FOR TIME (22MIN CAP)

30/45cal Echo

30 synchro alt. DB Snatch 8/15kg

6 half wall walks

40 duel DB box step overs 8/15kg (20"/24")

8 half wall walks

50 wall balls 4/6kg

10 half wall walks

30/45cal Echo

10 half wall walks

50 wall balls 4/6kg

8 half wall walks

40 duel DB box step overs 8/15kg (20"/24")

6 half wall walks

30 synchro alt. DB snatch 8/15kg

30/45cal Echo

** ALL WALL WALKS ARE SHARED BETWEEN THE TWO ATHLETES

** FEMALE/MALE TEAMS COMPLETE THE 45CAL TARGET AND USE THE 20" BOX

ADVANCED FEMALE/FEMALE & FEMALE/MALE TEAMS:

FOR TIME (22MIN CAP)

30/45cal Echo

30 synchro alt. DB Snatch 15/22.5kg

4 wall walks each*

40 duel DB box step overs 15/22.5kg (20"/24")

5 wall walks each*

50 wall balls 6/9kg

6 wall walks each*

30/45cal Echo

6 wall walks each*

50 wall balls

5 wall walks each*

40 duel DB box step overs 15/22.5 (20"/24")

4 wall walks each*

30 synchro alt. DB snatch 15/22.5kg

30/45cal Echo

** ATHLETE 1 MUST COMPLETE ALL THEIR WALL WALKS BEFORE TAGGING IN THEIR PARTNER

** FEMALE/MALE TEAMS COMPLETE THE 45CAL TARGET AND 20" BOX FOR STEP OVERS

ADVANCED MALE/MALE 

FOR TIME (22MIN CAP)

45cal Echo

30 synchro alt. DB Snatch 22.5kg

6 wall walks each*

40 duel DB box step overs 22.5kg (24")

7 wall walks each*

50 wall balls 9kg

8 wall walks each*

45cal Echo

8 wall walks each*

50 wall balls 9kg

7 wall walks each*

40 duel DB box step overs 22.5 (24")

6 wall walks each*

30 synchro alt. DB snatch 22.5kg

45cal Echo

** ATHLETE 1 MUST COMPLETE ALL THEIR WALL WALKS BEFORE TAGGING IN THEIR PARTNER

MOVEMENT STANDARDS:

Synchro Alternating DB Snatch:

- Both Dumbbell heads must clearly touch the floor on each rep.
- Dumbbell travels in one motion to lock out overhead (knees/hips extended, elbow locked)
- Alternate arms every rep.
- SYNCHRO AT THE TOP: both athletes must be in full lockout simultaneously before either descends.
- No-rep if: either DB doesn’t touch down with both heads, lockout is not achieved or synchronisation at the top is missed.

Wall Walk (advanced)

- Hands on starting line (male = white line furthest from wall/female = green line), chest and thighs on the floor; both feet must be on the wall before hands move.
- Walk hands back until both hands touch the full wall-walk line.
- Return hands to the starting line, then bring feet and chest back to the floor to finish the rep.
- Format: Non-working partner stands behind the line on the cross. One athlete completes all prescribed reps for that set, then tags the partner to complete theirs.
- No-rep if: hands don’t start on the line, feet move before both are on the wall, hands don’t touch the target line, or the athlete doesn’t return with hands to the start line and chest/feet to floor.

Wall Walk (intermediate)

- Same start standards (hands on starting line, both feet on wall before hands move).
- Walk hands back until both hands touch the “half wall-walk line”, then return to start (hands back to line, chest/feet to floor).
- Shared work: partners may switch at any time; non-working partner behind the line on the cross.
- No-rep reasons match the full wall walk.

Dual-DB Box Step-Over

Loads:

INT: 8 kg (F) / 15 kg (M)
ADV: 15 kg (F) / 22.5 kg (M)
- Box heights: 20" (F) / 20" (F/M) / 24" (M) 
- Carry: Farmer’s or front rack is allowed. No shouldering the DBs.
Standard: Step both feet onto the box, then step off the opposite side.

- Both feet must touch the floor on the far side before the next rep begins. You cannot leave one foot on the box between reps.
- No-rep if: hands touch the box at any time, a DB is dropped during the step-over, only one foot steps up/down, or box height is modified.

Wall Balls

Loads / targets:

INT Females: 4 kg
INT Males & ADV Females: 6 kg
ADV Males: 9 kg
Target lines: Females above purple, Males above green.
- Standard: Begin each rep with a full squat (hip crease clearly below parallel).
- Ball must hit the wall above the correct target line and be caught to complete the rep.
- Partners can swap anytime; non-working partner stands behind the line.
- No-rep if: depth is not below parallel, the target height is not reached, the ball doesn’t contact the wall above the line, or the ball is not caught (i.e. bounce-and-drop).

Event 2 - INTERMEDIATE

4:00 ON / 1:00 REST x 3

500m Row*

220 Single Skips*

Remaining Time:

max Sandbag Cleans 35/50kg

(final round = 5min)

*shared reps

Event 2 - ADVANCED

4:00 ON / 1:00 REST x 3

500m Row*

150 Double Unders*

Remaining Time:

max Sandbag Cleans 45/68kg

final round = 5min

*shared reps

EVENT 2: SPEED — 3 ROUNDS (4:00 + 1:00 REST, 4:00 + 1:00 REST, 5:00)

1. EVENT OVERVIEW
Event 2 consists of three working intervals:

Round 1: 4 minutes work, 1 minute rest
Round 2: 4 minutes work, 1 minute rest
Round 3: 5 minutes work (no additional rest)
Score = total reps accumulated across all three rounds.

2. START PROCEDURE
Athlete 1 starts seated on the rower, knees locked, hands behind back.
On “3-2-1 go”, Athlete 1 may begin rowing.
Partners may switch at any time.
500m row must be completed before advancing to the skipping.

3. MOVEMENT SEQUENCE (ALL DIVISIONS)
Judges must enforce this exact order every round:

500m Row
Skipping

INT: 220 single skips
ADV: 150 double unders

Sandbag Cleans (AMRAP for remainder of the interval)
Rest (1 minute between Rounds 1 & 2 only)
Repeat
Round 3 = extended 5-minute interval

4. MOVEMENT STANDARDS & NO-REP CRITERIA

A. ROWING
Must start only after “go.”
Monitor must display full 500m before athletes advance.
Partners may swap freely.

B. SKIPPING
Requirements:

Intermediate: 220 single skips
Advanced: 150 double unders
Partners may switch freely.

No-Rep:

Any skipped or incomplete reps.
Rope catching or missed jumps do not count.

C. SANDBAG CLEANS
Loads:

Intermediate: 35kg (F), 45kg (M)
Advanced: 45kg (F), 68kg (M)

Standard:

Lift sandbag from ground using two hands.
Bag must travel to the shoulder.
Athlete must show full hip extension.
Athlete must demonstrate control by removing one hand from the bag while the bag is on the shoulder.
Only one athlete works at a time.

No-Rep:

Bag not reaching the shoulder.
No full hip extension.
No visible single-hand release/control.
Dropping the bag before it is secured on the shoulder.
Bag touching the shoulder but no upward extension shown.

5. ROUND TRANSITION RULES
After each 4-minute interval (Rounds 1 & 2), athletes receive exactly 1 minute rest.
Athletes must remain within their lane during rest.
Round 3 begins at judge’s countdown and follows same order:
Row → Skips → Cleans (full 5 minutes).

6. SCORING
Score = Total reps completed across Rounds 1, 2, and 3.

Event 3 Part A - Intermediate

FOR TIME:

20 synchro push ups*

40 synchro air squats

400m run (together)

40 synchro air squats

20 synchro push ups*

*knees or toes

Event 3 Part A - Advanced

FOR TIME:

25 synchro hand release push ups

50 synchro air squats

400m run (together)

50 synchro air squats

25 synchro hand release push ups

START POSITION
Partners begin facing each other inside their lane.
On ‘3-2-1 go’, the team begins their first synchronised movement.

SYNCHRO PUSH-UPS
Intermediate: 20 synchro push-ups (on knees or toes)
Advanced: 25 synchro hand-release push-ups

STANDARD — Intermediate Push-Ups
For reps to count:
• Both athletes must touch their chest to the ground at the same time.
• Both athletes must reach full elbow extension at the top.
• Athletes on toes must keep hips off the ground.
Partners may use different variations (knees or toes) and may change at any time.

No-reps:
• Chest-to-floor not synchro
• Soft elbows at top
• Hips touching ground on toe push-ups.

STANDARD — Advanced Hand-Release Push-Ups
For reps to count:
• Both athletes must have their chest on the ground at the same time.
• Athletes must show a clear hand release, lifting hands up and forward.
• Athletes must reach full elbow extension at the top.

No-reps:
• Not synchro on the floor
• No visible hand release
• No full extension
• Using hips to lift body.

SYNCHRO AIR SQUATS
Intermediate: 40 reps
Advanced: 50 reps

STANDARD
For a rep to count:
• Both athletes start standing tall.
• Hip crease must pass below parallel.
• The synchro point is at the top — both athletes must stand tall together before beginning the next rep.

No-reps:
• Squat not below parallel
• Not standing tall at the top
• Athletes not synchro at the top.

400m RUN — WITH DRAG ROPES
At the completion of the first round of air squats, both athletes pick up their drag rope and begin a 400m run together.

To ensure consistency and fairness across all lanes:
• Athletes exit their lane to the left,
• Run a full loop around the outside of the arena,
• Exit through the garage roller door,
• Run their 400m loop,
• Re-enter through the main roller door,
• Run to the right of the arena and enter their lane.

(This ensures every team covers identical distance.)

RETURN TO SYNCHRO SQUATS → SYNCHRO PUSH-UPS
When athletes re-enter their lane, they immediately begin:

Their second set of synchro air squats
Followed by their final set of synchro push-ups
following the same standards as before.

SCORING FOR PART A
Part A ends at the 6:00 mark.
Score is the time you finish all required work, or total reps completed at the time cap.

Event 3 - Part B - Intermediate 7 Advanced:

@6:00min (or completion of Part A) teams will build to a total for:

Partner A - 1RM clean*

Partner B - 3RM clean*

At exactly 6:00, Part B begins — the strength test.

EQUIPMENT
Same-sex teams: one barbell
• 15kg for females
• 20kg for males
Mixed teams: two barbells
Plates available in each lane: 25 / 20 / 15 / 10 / 5 / 2.5 / 1kg
Chalk and collars included in every lane.

DECLARING YOUR LIFT
You must tell your judge before you lift whether the attempt is:
• Your 1 rep max, or
• Your 3 rep max.

(This cannot be changed later in the event.)

And the weight you are lifting on the bar.

MOVEMENT STANDARD — CLEAN
Power cleans and squat cleans are both allowed.
For a rep to count:
• The bar must start on the ground.
• Bar must move in one continuous motion to the shoulders.
• Athlete must show full hip extension at the top.
• Collars must be on the bar.
• Athlete must wait for the judge’s audible ‘rep’ before dropping the bar.

1 REP MAX — STANDARD & NO-REPS
For the 1RM attempt:
• Bar starts on the ground
• One continuous motion to the shoulders
• Full hip extension
• Must hold the bar until your judge credits you

No-reps:
• Dropping the bar early
• Bar pausing on the thighs
• Hips not fully extended.

3 REP MAX — STANDARD & NO-REPS
For a 3RM attempt:
• All three reps must be unbroken
• A brief stop in the hang position is allowed
• Reps must be touch-and-go
• Full hip extension required for all three

No-reps:
• Dropping the bar before all 3 reps are completed
• Letting the bar settle on the ground between reps
• No hip extension
• Dropping the bar before the judge credits the final ‘rep’.

ADDITIONAL RULES
• Only one partner may lift at a time unless in mixed divisions where both bars may be used simultaneously.
• When not lifting, athletes must remain inside their safety box.
• Athletes may increase or decrease load at any time.
• Athletes have 8 minutes to establish both scores.

SCORE

Score is the combined total of the 1RM and the 3RM