Koda Iron Games 2025

EVENT 1 FOR TIME (15:00 TIME CAP)

RX:

125 C2B pullups - split however (1 works, 2 rest)

100 synchro T2B (2 works, 1 rest)

75 power snatch (135/95) (1 works, 2 rest)

SCALED:

75 chin over bar pullups

75 T2B 

75 power snatch (95/65)

*1 works, 2 rest the whole time

MASTERS:

125 chin over bar pullups - split however (1 works, 2 rest)

100 synchro T2B (2 works, 1 rest)

75 power snatch (115/85) (1 works, 2 rest)

FLOW:
All athletes will start on the start mat behind the rig. At the call of 3-2-1-GO, 1 athlete will leave the start mat and move to the pullup bar to begin their pullups. Athletes can switch at any time but resting athletes must remain at the start mat behind the rig. After completing the prescribed number of pullups, they will then move to their prescribed number of toes to bar. For RX and masters, a second athlete will join for synchro toes to bar. Again, athletes can switch at any point but the resting partner(s) must remain on the start mat behind the rig. After completing the prescribed number of toes to bar, one athlete will proceed to the barbell and begin snatching. Athletes can switch at any point but resting athletes must still remain on the start mat behind the rig. Athletes will advance their barbell to the next section on the floor every 25 reps. After the last snatch has been completed, all 3 athletes will finish at the end of the floor on the finish mat. Time stops when the last athlete has crossed the line or the time cap is reached.

MOVEMENT STANDARDS:
Chest to bar pull-ups (RX only) - The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

Chin over bar pull-ups (Masters and scaled only) - The athlete must start each rep with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. 

Toes to bar (RX + masters = synchro) - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar. For RX, synchro is both athletes' feet making contact with the bar at the same time.

Snatch - The barbell starts on the ground. Collars must be placed outside the plates. Power snatches, squat snatches, and split snatches are permitted. Hang snatches are not allowed. The rep is counted when the athlete’s hips, knees, and arms are extended with the bar overhead. The bar must be over the middle of the body, or slightly behind. If a split snatch is used, the feet must return in line before the bar is lowered.

EVENT 2 &2a: ALL DIVISIONS: 

25:00 CAP

400/320 cal row

400/320 cal echo bike

Two Scored Event

Event 2: Total time for both machines = 100 points

Event 2a: 1st 100/80 calories on echo bike = 50 points

ALL DIVISIONS

Flow:
All athletes will start standing behind their machines. Athletes may adjust their machines before start of the event. At the call of 3-2-1-GO, 2 athletes may begin working on the echo bike and rower. Athletes may switch at any point on either machine, but the resting partner must stay waiting behind the machines. After every 100/80 calories, judges will stack a cone to indicate how far teams are in the workout for both the rower and echo bike. The 1st 100/80 calories on the echo bike is score as a separate 50pt event (event 2a). The athletes will continue working until both machines show the final number of calories, the team will advance to the finish line. Time stops when the last athlete crosses the finish line or the time cap is reached. If all calories have not been completed by the time cap, the team’s score will be the total number of calories completed on both machines added together.

Movement Standards:
Echo bike and rower - Bike Monitor must show 100/80 calories for Event 2a and Both monitors must show the final number of calories before leaving their machine for Event 2. Athletes can adjust machines before the start of the workout. Athletes can adjust machines during the workout.

EVENT 2 &2a: ALL DIVISIONS: 

25:00 CAP

400/320 cal row

400/320 cal echo bike

Two Scored Event

Event 2: Total time for both machines = 100 points

Event 2a: 1st 100/80 calories on echo bike = 50 points

ALL DIVISIONS

Flow:
All athletes will start standing behind their machines. Athletes may adjust their machines before start of the event. At the call of 3-2-1-GO, 2 athletes may begin working on the echo bike and rower. Athletes may switch at any point on either machine, but the resting partner must stay waiting behind the machines. After every 100/80 calories, judges will stack a cone to indicate how far teams are in the workout for both the rower and echo bike. The 1st 100/80 calories on the echo bike is score as a separate 50pt event (event 2a). The athletes will continue working until both machines show the final number of calories, the team will advance to the finish line. Time stops when the last athlete crosses the finish line or the time cap is reached. If all calories have not been completed by the time cap, the team’s score will be the total number of calories completed on both machines added together.

Movement Standards:
Echo bike and rower - Bike Monitor must show 100/80 calories for Event 2a and Both monitors must show the final number of calories before leaving their machine for Event 2. Athletes can adjust machines before the start of the workout. Athletes can adjust machines during the workout.

EVENT 3
ALL DIVISIONS (12:00 CAP): 

@ 0:00 - P1: 1 RM OHS

@ 4:00 - P2: 1 RM FS

@ 8:00 - P3: 1 RM BS

Flow:
All athletes will start under the rig. Athletes can have their first weight loaded onto the barbell before the event starts. At the call of 3-2-1-GO, athlete 1 will have 4 minutes to find their heaviest overhead squat. Resting athletes may not perform any lifts while athlete 1 is resting between attempts, but they are allowed to help change weight on the barbell or help get the bar back to the rack if the lift is failed or the bar is dropped. While lifting, resting partners must be standing under the rig throughout the entire lift for the rep to count. At the 4:00 mark, athlete 2 will rotate in and find their heaviest front squat. Then at the 8:00 mark, athlete 3 will rotate in and find their heaviest back squat. All lifts can be completed after the finish time if the bar was off the rack before time stops. Athletes may take as many attempts as they wish during their 4 minutes and add or subtract weight from the bar. The score will be the heaviest weight lifted across all 3 athletes added together for a total weight.

Movement Standards:
Overhead Squat - Athletes must start and finish with their hips and knees in full extension. The hip crease must be below the top of the knee at the bottom of the squat. The rep is credited when: the athlete’s hips and knees are fully extended, the barbell is in a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body or slightly behind, and the athlete’s feet are in line with one another when the athlete is viewed from profile. The judge will indicate a good lift before the weight can be lowered.

Front Squat - Each attempt begins on the athlete’s shoulders in the front-rack position. Any grip is permitted. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when: the athlete’s hips and knees are fully extended, the bar is resting on the athlete’s shoulders with the bar in the front-rack position and the athlete’s feet are in line with one another when the athlete is viewed from profile.

Back Squat - The bar rests on the athlete’s shoulders behind the neck. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when: the athlete’s hips and knees are fully extended, the bar is resting on the athlete’s shoulders; and the athlete’s feet are in line with one another when the athlete is viewed from profile.

EVENT 4 - Offsite: Centaurus High School

(Address: 10300 W South Boulder Rd, Lafayette, CO 80026) 

RX and MASTERS:

Event 4a: @ 0:00 - Athlete 1: Field sprint with feedsack (3 Min CAP)

For Time:

100/100 yard feedsack run (52/40#)

100/100 yard run

Event 4b@ 3:30

Athlete 2: 3:00 AMRAP HS walk down the field

*RX= minimum 5 yard increments

**Masters= no minimum distance

Event 4c @ 7:00

Athlete 3: 1 mile run for time

SCALED:

@ 0:00 - Athlete 1: Field sprint with feedsack (3 Min CAP)

For Time:

100/100 yard feedsack run (52/40#)

100/100 yard run

@ 3:30 - Athlete 2: 3:00 AMRAP:

5-10-15-etc Feedsack S2OH (52/40#)

***5 Yard OH Feedsack Carry before every set of S2OH

@ 7:00 - Athlete 3: 1 mile run for time

EVENT 4 SCORING

***Each event (4a, 4b, 4c) is worth 50 points each (scored separately)

Flow:
Athlete 1 - Athletes will start at the back of the endzone. At the call of 3-2-1-GO at the 0:00 mark, athletes will run to the goal line, pick up the feedsack, and run to the opposite goal line, around the cone, and back to the starting goal line. Once back at the starting goal line, athlete 1 will drop the feedsack, then again run to the opposite goal line, around the cone, and back to the starting goal line. Time stops when they cross the starting goal line.

Athlete 2 - Athletes will start at the end of the endzone. At the call of 3-2-1-GO at the 3:30 mark, RX and masters athletes will advance to the goal line and begin handstand walking for distance. RX athletes must complete their handstand walk in 5yd unbroken sections. Masters athletes can break anytime and the judge will hold their position. Scaled athletes will begin with a 5yd overhead carry + 5 feedsack S2OH reps. Then overhead carry to the 10yd line and perform 10 feedsack S2OH reps. Athletes will continue in this fashion down the field for 3:00 to get as far as they can. Athlete 2 in the scaled division will be required to return their sandbag back to the starting line.

Athlete 3 - Athletes will start on the track along the waterfall start line. At the 7:00 mark, athletes will complete 4 laps around the track. They can run in any lane and merge immediately at the start of the 4 laps. Time stops when athletes cross the line after their fourth and final lap. 

Movement Standards:
Handstand Walk - Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with your hands on or over the line is a “no rep.” Must walk forward. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Must handstand walk fully across the line. Jumping both hands over the line to finish a section is not allowed. 

RX ONLY - Athletes must complete their handstand walk in 5 yard unbroken sections but are not required to come down after each 5 yard section. Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

MASTERS ONLY: No minimum Distance required. Judge will mark the distance completed with their foot. Athlete must kick up with both hands behind the foot mark to begin theie subsequent attempts. A Completed segment will be where both hands are when the feet come down to the ground. If hands are staggered then the lag hand will be the distance completed. 

Feedsack shoulder to overhead - The feedsack starts on the shoulders with hips, and knees fully extended. The rep is credited when the feedsack is locked out overhead, and arms, hips, and legs are extended; and the feedsack is over or slightly behind the center of the body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. If a split jerk is used, the feet must return in line before the feedsack is lowered. Athletes may use either set of handles on the sandbag, so long as all movement standards are kept.

EVENT 4 - Offsite: Centaurus High School

(Address: 10300 W South Boulder Rd, Lafayette, CO 80026) 

RX and MASTERS:

Event 4a: @ 0:00 - Athlete 1: Field sprint with feedsack (3 Min CAP)

For Time:

100/100 yard feedsack run (52/40#)

100/100 yard run

Event 4b@ 3:30

Athlete 2: 3:00 AMRAP HS walk down the field

*RX= minimum 5 yard increments

**Masters= no minimum distance

Event 4c @ 7:00

Athlete 3: 1 mile run for time

SCALED:

@ 0:00 - Athlete 1: Field sprint with feedsack (3 Min CAP)

For Time:

100/100 yard feedsack run (52/40#)

100/100 yard run

@ 3:30 - Athlete 2: 3:00 AMRAP:

5-10-15-etc Feedsack S2OH (52/40#)

***5 Yard OH Feedsack Carry before every set of S2OH

@ 7:00 - Athlete 3: 1 mile run for time

EVENT 4 SCORING

***Each event (4a, 4b, 4c) is worth 50 points each (scored separately)

Flow:
Athlete 1 - Athletes will start at the back of the endzone. At the call of 3-2-1-GO at the 0:00 mark, athletes will run to the goal line, pick up the feedsack, and run to the opposite goal line, around the cone, and back to the starting goal line. Once back at the starting goal line, athlete 1 will drop the feedsack, then again run to the opposite goal line, around the cone, and back to the starting goal line. Time stops when they cross the starting goal line.

Athlete 2 - Athletes will start at the end of the endzone. At the call of 3-2-1-GO at the 3:30 mark, RX and masters athletes will advance to the goal line and begin handstand walking for distance. RX athletes must complete their handstand walk in 5yd unbroken sections. Masters athletes can break anytime and the judge will hold their position.

-Scaled athletes will begin with a 5yd overhead carry + 5 feedsack S2OH reps. Then overhead carry to the 10yd line and perform 10 feedsack S2OH reps. Athletes will continue in this fashion down the field for 3:00 to get as far as they can. Athlete 2 in the scaled division will be required to return their sandbag back to the starting line. Scoring will be total S2OH reps + every 5yd section = 1 rep.

Athlete 3 - Athletes will start on the track along the waterfall start line. At the 7:00 mark, athletes will complete 4 laps around the track. They can run in any lane and merge immediately at the start of the 4 laps. Time stops when athletes cross the line after their fourth and final lap. 

Movement Standards:
Handstand Walk - Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with your hands on or over the line is a “no rep.” Must walk forward. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Must handstand walk fully across the line. Jumping both hands over the line to finish a section is not allowed. 

RX ONLY - Athletes must complete their handstand walk in 5 yard unbroken sections but are not required to come down after each 5 yard section. Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

MASTERS ONLY: No minimum Distance required. Judge will mark the distance completed with their foot. Athlete must kick up with both hands behind the foot mark to begin theie subsequent attempts. A Completed segment will be where both hands are when the feet come down to the ground. If hands are staggered then the lag hand will be the distance completed. 

Feedsack shoulder to overhead - The feedsack starts on the shoulders with hips, and knees fully extended. The rep is credited when the feedsack is locked out overhead, and arms, hips, and legs are extended; and the feedsack is over or slightly behind the center of the body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. If a split jerk is used, the feet must return in line before the feedsack is lowered. Athletes may use either set of handles on the sandbag, so long as all movement standards are kept.

EVENT 4 - Offsite: Centaurus High School

(Address: 10300 W South Boulder Rd, Lafayette, CO 80026) 

RX and MASTERS:

Event 4a: @ 0:00 - Athlete 1: Field sprint with feedsack (3 Min CAP)

For Time:

100/100 yard feedsack run (52/40#)

100/100 yard run

Event 4b@ 3:30

Athlete 2: 3:00 AMRAP HS walk down the field

*RX= minimum 5 yard increments

**Masters= no minimum distance

Event 4c @ 7:00

Athlete 3: 1 mile run for time

SCALED:

@ 0:00 - Athlete 1: Field sprint with feedsack (3 Min CAP)

For Time:

100/100 yard feedsack run (52/40#)

100/100 yard run

@ 3:30 - Athlete 2: 3:00 AMRAP:

5-10-15-etc Feedsack S2OH (52/40#)

***5 Yard OH Feedsack Carry before every set of S2OH

@ 7:00 - Athlete 3: 1 mile run for time

EVENT 4 SCORING

***Each event (4a, 4b, 4c) is worth 50 points each (scored separately)

Flow:
Athlete 1 - Athletes will start at the back of the endzone. At the call of 3-2-1-GO at the 0:00 mark, athletes will run to the goal line, pick up the feedsack, and run to the opposite goal line, around the cone, and back to the starting goal line. Once back at the starting goal line, athlete 1 will drop the feedsack, then again run to the opposite goal line, around the cone, and back to the starting goal line. Time stops when they cross the starting goal line.

Athlete 2 - Athletes will start at the end of the endzone. At the call of 3-2-1-GO at the 3:30 mark, RX and masters athletes will advance to the goal line and begin handstand walking for distance. RX athletes must complete their handstand walk in 5yd unbroken sections. Masters athletes can break anytime and the judge will hold their position. Scaled athletes will begin with a 5yd overhead carry + 5 feedsack S2OH reps. Then overhead carry to the 10yd line and perform 10 feedsack S2OH reps. Athletes will continue in this fashion down the field for 3:00 to get as far as they can. Athlete 2 in the scaled division will be required to return their sandbag back to the starting line.

Athlete 3 - Athletes will start on the track along the waterfall start line. At the 7:00 mark, athletes will complete 4 laps around the track. They can run in any lane and merge immediately at the start of the 4 laps. Time stops when athletes cross the line after their fourth and final lap. 

Movement Standards:
Handstand Walk - Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with your hands on or over the line is a “no rep.” Must walk forward. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Must handstand walk fully across the line. Jumping both hands over the line to finish a section is not allowed. 

RX ONLY - Athletes must complete their handstand walk in 5 yard unbroken sections but are not required to come down after each 5 yard section. Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

MASTERS ONLY: No minimum Distance required. Judge will mark the distance completed with their foot. Athlete must kick up with both hands behind the foot mark to begin theie subsequent attempts. A Completed segment will be where both hands are when the feet come down to the ground. If hands are staggered then the lag hand will be the distance completed. 

Feedsack shoulder to overhead - The feedsack starts on the shoulders with hips, and knees fully extended. The rep is credited when the feedsack is locked out overhead, and arms, hips, and legs are extended; and the feedsack is over or slightly behind the center of the body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. If a split jerk is used, the feet must return in line before the feedsack is lowered. Athletes may use either set of handles on the sandbag, so long as all movement standards are kept.

EVENT 4 - Offsite: Centaurus High School

(Address: 10300 W South Boulder Rd, Lafayette, CO 80026) 

RX and MASTERS:

Event 4a: @ 0:00 - Athlete 1: Field sprint with feedsack (3 Min CAP)

For Time:

100/100 yard feedsack run (52/40#)

100/100 yard run

Event 4b@ 3:30

Athlete 2: 3:00 AMRAP HS walk down the field

*RX= minimum 5 yard increments

**Masters= no minimum distance

Event 4c @ 7:00

Athlete 3: 1 mile run for time

SCALED:

@ 0:00 - Athlete 1: Field sprint with feedsack (3 Min CAP)

For Time:

100/100 yard feedsack run (52/40#)

100/100 yard run

@ 3:30 - Athlete 2: 3:00 AMRAP:

5-10-15-etc Feedsack S2OH (52/40#)

***5 Yard OH Feedsack Carry before every set of S2OH

@ 7:00 - Athlete 3: 1 mile run for time

EVENT 4 SCORING

***Each event (4a, 4b, 4c) is worth 50 points each (scored separately)

Flow:
Athlete 1 - Athletes will start at the back of the endzone. At the call of 3-2-1-GO at the 0:00 mark, athletes will run to the goal line, pick up the feedsack, and run to the opposite goal line, around the cone, and back to the starting goal line. Once back at the starting goal line, athlete 1 will drop the feedsack, then again run to the opposite goal line, around the cone, and back to the starting goal line. Time stops when they cross the starting goal line.

Athlete 2 - Athletes will start at the end of the endzone. At the call of 3-2-1-GO at the 3:30 mark, RX and masters athletes will advance to the goal line and begin handstand walking for distance. RX athletes must complete their handstand walk in 5yd unbroken sections. Masters athletes can break anytime and the judge will hold their position. Scaled athletes will begin with a 5yd overhead carry + 5 feedsack S2OH reps. Then overhead carry to the 10yd line and perform 10 feedsack S2OH reps. Athletes will continue in this fashion down the field for 3:00 to get as far as they can. Athlete 2 in the scaled division will be required to return their sandbag back to the starting line.

Athlete 3 - Athletes will start on the track along the waterfall start line. At the 7:00 mark, athletes will complete 4 laps around the track. They can run in any lane and merge immediately at the start of the 4 laps. Time stops when athletes cross the line after their fourth and final lap. 

Movement Standards:
Handstand Walk - Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with your hands on or over the line is a “no rep.” Must walk forward. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Must handstand walk fully across the line. Jumping both hands over the line to finish a section is not allowed. 

RX ONLY - Athletes must complete their handstand walk in 5 yard unbroken sections but are not required to come down after each 5 yard section. Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

MASTERS ONLY: No minimum Distance required. Judge will mark the distance completed with their foot. Athlete must kick up with both hands behind the foot mark to begin theie subsequent attempts. A Completed segment will be where both hands are when the feet come down to the ground. If hands are staggered then the lag hand will be the distance completed. 

Feedsack shoulder to overhead - The feedsack starts on the shoulders with hips, and knees fully extended. The rep is credited when the feedsack is locked out overhead, and arms, hips, and legs are extended; and the feedsack is over or slightly behind the center of the body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved. If a split jerk is used, the feet must return in line before the feedsack is lowered. Athletes may use either set of handles on the sandbag, so long as all movement standards are kept.

EVENT 5: 3 Rounds For Time (9:00 Time Cap)

RX:

3 rounds for time

*20-15-10 Handstand Pushup variation (20 kipping, 15 strict, 10 wall walk + WFHSPU complexes)

75 drag rope DUs

10 Power cleans (225/155)

P1 = min 1

P2 = min 2

P3 = min 3

SCALED:

3 rounds for time

*20-15-10 pushup variation (20 hand release, 15 deficit hand release, 10 wall walk)

75 drag rope SUs

10 Power cleans (135/95)

P1 = min 1

P2 = min 2

P3 = min 3

MASTERS:

3 rounds for time

*20-15-10 HSPU variation (kipping, strict, wall walk)

75 drag rope DUs

10 Power cleans (185/125)

P1 = min 1

P2 = min 2

P3 = min 3

Flow:
All athletes will start on the start/finish mat. At the call of 3-2-1-GO, athlete 1 will move to the wall and begin working on their pushup variation. The other two athletes will remain on the start mat. Athlete 1 will be the only athlete allowed to work for the whole first minute. Athletes may NOT switch until the next minute. At the top of the next minute, athlete 1 will return back to the start mat and athlete 2 will pick up exactly in the workout where athlete 1 left off. At the top of the next minute, athlete 2 will switch with athlete 3 and pick up right where athlete 2 left off in the workout. The resting athlete may not leave the start mat until the call of “3-2-1-switch.” Teams will continue to switch on the minute until the workout is finished and all athletes are on the starting mat or the 9:00 time cap is reached.

Movement Standards:
Handstand pushups (RX and Masters only) - The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Both hands must remain on the designated tape line (same tape line as Wall Walk). At the bottom, the head must make contact with the ground. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.

RX will be open standard (30” wide- any part of hand touching the red tape line)

Masters= no width requirement

Wall Facing HSPU Complex - Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the red tape line at the 10-inch mark. Any part of the hand may touch the tape line. Then, the athlete will descend. Each rep begins and ends with the athlete in the lockout position with their toes against the wall, arms fully extended, and shoulders in line with the body. Both hands must remain on the red tape line. At the bottom, the head must make contact with the ground. Once returning to the lockout position, the athlete can descend from the wall. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. 

Wall Walks - Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the red tape line at the 10-inch mark before the athlete may descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. 

Drag Rope - For RX and Masters, the rope must pass under the feet twice during a single jump. For Scaled, the rope must pass under the feet once during a single jump. For all divisions, the rope must spin forward.

Clean - The barbell starts on the ground. Collars must be placed outside the plates. Power cleans, squat cleans, and split cleans are permitted. Hang cleans are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands. If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count. If a split clean is used, the feet must return in line before the bar is lowered.

Regular and Deficit Hand Release Pushup - The rep begins and ends with the locked at the top of the pushup. Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees. The chest (nipple line or above) must touch the floor. Then the hands must be lifted completely off the ground. The athlete will then return their hands to the ground and press up to return to the straight body position with arms fully locked out. 

17.1 Team Redux (13:00 CAP)

RX and MASTERS:

10-20-30-40-50 synchro DB snatch (50/35)

15 synchro BBJO after each round (24/20”)

**2 work, 1 rests

Can rotate athletes at any point

SCALED:

10-20-30-40-50 synchro DB snatch (35/20)

15 synchro BBJO after each round (24/20”)

**Step ups OK

**2 work, 1 rests

Can rotate athletes at any point

Flow:
All athletes will start on the starting mat. At the call of 3-2-1-GO, 2 athletes will move to the DBs and begin doing synchro alternating DB snatches. After completing their 10 synchro DB snatch, 2 athletes will move to the boxes and complete 15 synchro burpee box jump overs. After completing their synchro burpee box jump overs, 2 athletes will return to the DBs and will advance their DBs to the next box before beginning their 20 synchro DB snatches. After completing their 20 DB snatch, 2 athletes will return to their boxes for another 15 synchro burpee box jump overs. Athletes will continue in this fashion through the 30, 40, and 50 synchro DB snatches, always with 15 synchro burpee box jump overs after each round and advancing the DBs. Athletes may switch their 2 working and 1 resting partners at any time. The resting athlete must remain on the start mat and athletes must switch at the start mat. Time stops when all 3 teammates return to their start mat after completing their last round of burpee box jump overs or the time cap is reached.

Movement Standards:
Synchro Dumbbell Snatch - The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes do not need to alternate arms after each repetition.The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The rep is credited once both athletes have reached lockout. The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

Synchro Burpee Box Jump Over - The burpee box jump-over starts with the athlete facing the box while both athletes are touching their chest and thighs to the ground and finishes with the athletes jumping over the box. Athletes may step or jump in and out of the push-up position. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. A two-foot takeoff is always required for the box jump, and only the athlete’s feet may touch the box. After landing on the box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. *Scaled may step up.

EVENT 7: 3 Rounds For time (9 minute Cap)

RX:

3 rounds (1 athlete per round)

4/3 rope climbs to 12’ (seated start)

21-18-15 dual DB thrusters (2x50s/35s)

**45ft dual DB Lunge

Athlete 1 = farmer lunge

Athlete 2 = front rack lunge

Athlete 3 = OH lunge

SCALED:

3 rounds (1 athlete per round)

3 seated feedsack rope pulls (52/40#)

21-18-15 dual DB thrusters (2x35s/20s)

**45ft dual DB Lunge

Athlete 1 = farmer lunge

Athlete 2 = front rack lunge

Athlete 3 = Mixed FR/OH lunge

MASTERS:

3 rounds (1 athlete per round)

4/3 rope climbs to 12’

21-18-15 dual DB thrusters (2x50s/35s)

**45ft dual DB Lunge

Athlete 1 = farmer lunge

Athlete 2 = front rack lunge

Athlete 3 = Mixed FR/OH lunge

Flow:
All athletes will start on the start mat behind the rig. At the call of 3-2-1-GO, athlete 1 will advance to the rope and complete their number of rope climbs or the rope pull distance from the ground. After completing these, they will advance to the DBs behind the rig and complete 21 DB thrusters. After completing the thrusters, they will perform a 45ft farmer lunge down the floor towards the finish mat. Once they cross the finish mat, the judge will drop their hand and athlete 2 can begin. Athlete 2 will first perform their rope climbs or seated rope pull, then advance to the DBs near the finish line and perform their 18 DB thrusters and then a 45ft front rack lunge down the floor back through the rig. They will cross the line, drop the DBs, and then proceed to the finish mat. The judge will drop their hand one more time and athlete 3 can now begin. Athlete 3 will advance to the rope, complete their rope climbs or seated rope pull. Then advance to the DBs behind the rig for their 15 DB thrusters and then a 45ft DB OH lunge for RX or mixed FR/OH for masters and scaled. Once crossing the line, athletes may drop their DBs and finish on the finish mat. Time stops when athletes have crossed the finish mat or the time cap has been reached. 

Movement Standards:
Rope Climbs (RX = seated start, Masters = regular) - Each rep starts with athletes sitting on the ground for RX or both feet on the ground for masters. For RX divisions, athletes must have both feet off the ground before their butt leaves the ground. Once high enough, athletes may use their feet to climb the rope. There is no requirement to stay in an L-Sit type position but their feet are not allowed to touch the ground until the rep has been completed. For masters, any style of climbing is permitted.The athlete may jump into the rope climb. The rep is credited when one hand clearly touches above the designated mark. There are no requirements during the descent of the climb.

Feedsack Drag (Scaled only) - The athlete must start fully sitting on the ground and remain this way the entire pull. The athlete may pull the feedsack with the rope in whatever fashion they would like but they must remain seated on the ground the entire time unless they are moving their rope. The feedsack must clearly pass the line.

Dumbbell Thrusters - The dumbbells begin on the ground. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel). The rep is credited when the hips, knees, and arms are fully extended. The dumbbells are directly over, or behind, the middle of the body when viewed from the side. A squat clean is allowed, but not required, to start a set.

Dumbbell Farmer Lunge - Each rep begins with the dumbbells in the farmer position by the side, the feet together, and the hips and legs extended. A full grip around the handle of the dumbbell must be maintained. Resting the head of the dumbbell in the hand is NOT allowed. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. There is NO requirement to alternate feet after each step. Walking lunges are required in 15 foot unbroken sections but athletes are not required to stop after 15 feet. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the sides for the entire rep, the athlete must restart from behind the last 15 foot increment they successfully crossed. Similarly, if at any time during the lunge the dumbbells are dropped, the athlete must restart from behind the last 15 foot increment they successfully crossed. The rep is credited when: the dumbbells are by the side and the hips and knees are fully extended.

Dumbbell Front Rack Lunge - Each lunge begins with the dumbbells at the shoulders, the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the center of the athlete’s body when viewed from profile. The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbells must remain at the shoulders, and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. Walking lunges are required in 15 foot unbroken sections but athletes are not required to stop after 15 feet. The rep ends with the dumbbells still at the shoulders and the athlete standing tall with the hips and knees fully extended. Stopping between lunges with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. There is NO requirement to alternate feet after each step. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells at the shoulders for the entire rep, the athlete must restart from behind the last 15 foot increment they successfully crossed. Similarly, if at any time during the lunge the dumbbells are lowered from the shoulders, the athlete must restart from behind the last 15 foot increment they successfully crossed. A lunge rep will count when both heels are past the line, the athlete is standing tall with the dumbbells at the shoulders and all standards for the repetition have been met. 

Dumbbell Overhead Lunge - Each rep begins with the dumbbells in the overhead position, the feet together, and the hips and legs extended. The dumbbells must remain overhead. A full grip around the handle of the dumbbell must be maintained. Resting the head of the dumbbell in the hand is NOT allowed. The dumbbells may not be held/pressed together in the overhead position. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. There is NO requirement to alternate feet after each step. Walking lunges are required in 15 foot unbroken sections but athletes are not required to stop after 15 feet. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells overhead for the entire rep, the athlete must restart from behind the last 15 foot increment they successfully crossed. Similarly, if at any time during the lunge the dumbbells are dropped from the overhead position, the athlete must restart from behind the last 15 foot increment they successfully crossed. The rep is credited when: the dumbbells are overhead (full arm extension is NOT required) and the hips and knees are fully extended.