The Toa X 2025

3 Rounds For Time: 
30 Worm Squats
400 m Team Run
30 Synchro Toes to Bar

18 Min Time Cap 

2 athletes working at a time
Whole team must run the 400 m
Can swap out at any time on worm and T2B

3 Rounds For Time: 
20 Worm Squats
400 m Team Run
20 Synchro Hanging Knee Raises

18 Min Time Cap 

2 athletes working at a time
Whole team must run the 400 m
Can swap out at any time on worm and HKR

RX
Event 2: Pull Rank (RX)
Against a 2 min window, Each athlete will complete 1 round of:
50 m Sled Drag
50 m Sand Bag Carry
Max Reps of C2B/BMU*
*Athletes 1 & 2: Chest to Bar Pull ups
Athletes 3 & 4: Bar Muscle Ups
-1 min Transition between athletes- 

SCALED:
Event 2: Pull Rank (Sc)
Against a 2 min window, Each athlete will complete 1 round of:
50 m Sled Drag 
50 m Sand Bag Carry
Max Reps of Burpees/Pull ups*
*Athletes 1 & 2: Burpees to target
Athletes 3 & 4: Pull ups
-1 min Transition between athletes- 

Sled weight: 66/56 kgs 
Sand bags: 68/45 kgs 

Teams of 2 – Any male/female pairing allowed
2 Rounds for Time:
80 Drag Rope Double Unders (Scaled: 160 Drag Rope Single Unders)
60 Cal Echo Row
40 Cal Echo Bike
20 Deadlifts RX: 120/80 kg | Scaled: 100/60 kg

Movement Standards
Athletes must tag their partner 

Drag Rope Double Unders (Scaled: Drag Rope Single Unders)
Rope must pass under the feet twice per jump for doubles, once per jump for singles.
Rope must travel forward; backward skips are not allowed.
Missed reps must be repeated.

Echo Row (Calories)
Athlete must remain seated with feet strapped in until required calories are reached.
Calories are counted as displayed on the monitor.

Echo Bike (Calories)
Athlete must remain seated until required calories are reached.
Calories are counted as displayed on the monitor.

Deadlift
Bar starts on the ground.
Lift until hips and knees are fully extended, with shoulders behind the bar at the top.
No bouncing; control the bar to the floor each rep.
Mixed grip, hook grip is allowed. 
Wearing straps is NOT permitted. 

For Max Load
Each pair will have 6 minutes to work to a max complex of
3 cleans
2 front squats
1 Jerk
→1-minute transition between pairs
→ Once the bar is loaded, you may not decrease the weight.

As A relay, each athlete completes:
15 dual Dumbbell thrusters
12m dual suitcase dumbbell lunges
12m dual suitcase dumbbell farmers carry
15 burpee box jump overs
x - gymnastic (handstand) movement

Gymnastics Movement: 
Athlete 1: 5 Wall Walks 
Athlete 2: 12 Handstand Push Ups 
Athlete 3: 12 Deficit Handstand Push up (10 kg plates) 
Athlete 4: 12 m Handstand Walk 

DB load - M: 22.5kg / F: 15kg

Box Height - M: 60cm / F: 50cm

Time Cap: 17mins

As A relay, each athlete completes:
15 Dual Kettlebell thrusters
12m Dual suitcase Kettlebell lunges
12m Dual suitcase Kettlebell farmers carry
15 Burpee box step overs
x - gymnastic (handstand) movement

Gymnastics Movement: 
Athlete 1: 3 Scaled Wall Walks
Athlete 2: 5 Scaled Wall Walks 
Athlete 3: 3 Wall Walks 
Athlete 4: 5 Wall Walks 

KB load - M: 16kg / F: 12kg

Box Height - M: 60cm / F: 50cm

Time Cap: 17mins