Sweet Threes 2026

FOR TIME

TIME CAP
7 Minutes

Each athlete to complete one full round of:

75 Double Unders (Unbroken)
12 Dumbbell Alternating Hang Snatches 30/22.5kg
2 Shuttle Runs (7.5m each)

VARIATIONS

INTERMEDIATE
50 Double Unders (Unbroken)
22.5/15kg

SCALED
75 Single Unders
15/10kg

FLOW
This event runs in a waterfall format.

On 3, 2, 1, Go, Athlete one begins their skips. Once they finish the skipping, they move straight into the dumbbell hang snatches. After completing the snatches, they finish with their shuttle run. As soon as Athlete one crosses the finish line, Athlete two begins their entire round. Athlete three follows once Athlete two finishes. Only one athlete works at a time. Time stops when Athlete three completes their shuttle run and crosses the finish line.

FOR TIME

TIME CAP
10 Minutes

Two Rounds For Time

5 Legless Rope Climbs (Shared)
20 Front Squats 80/50kg (2 Athletes working)
12 Synchro Strict Handstand Push Ups (2 Athletes working)
12 Push Jerks 80/50kg (2 Athletes working)

VARIATIONS

INTERMEDIATE
Rope Climbs
Front Squats 60/40kg
Synchro Handstand Push Ups
Push Jerks 60/40kg

SCALED
Rope Pulls
Front Squats 40/30kg
Synchro Hand Release Push Ups
Push Press 40/30kg

FLOW
On go, one athlete begins on the rope. Once the rope work is complete, two team members move to the barbell to complete the synchro front squats. The team then sends two athletes to the wall or floor to complete the synchro pressing variation. After this, two athletes perform the synchro push jerks or press. This sequence counts as one round. The team completes two full rounds. Time stops once all reps in the second round are completed and run to the finish line.

FOR TIME

TIME CAP
10 Minutes

ROW RELAY → SYNCHRO SANDBAGS →
SHARED GYMNASTICS

45 Row Calories (15 Per Athlete)
18 Synchro Sandbag Cleans 150lb/100lb
45 Ring Muscle Ups (Shared)


VARIATIONS

INTERMEDIATE
45 Row Calories (15 Per Athlete)
18 Synchro Sandbag Cleans 100lb/75lb
45 Bar Muscle Ups (Shared)

SCALED
36 Row Calories (12 Per Athlete)
18 Synchro Sandbag Cleans 100lb/75lb
45 Burpee Pull Ups (Shared)


TIE BREAK
Time at Completion of the Sandbag Cleans


FLOW
The event begins with a row relay. Only one athlete rows at a time. Athlete one rows their required calories first then Athlete two rows and Athlete three rows last. Once all three athletes have completed their calories, the team moves to the sandbags.

At the sandbags, only two athletes are required to work. These two athletes perform all eighteen sandbag shoulders together in synchro. Both athletes must reach the top position at the same time for each rep to count. The third athlete stands clear of the working area and does not participate in the sandbag portion. Athletes may rotate.

When the sandbag reps are complete, all three athletes move to the gymnastics station. The team shares the total gymnastics reps with one athlete working at a time. Athletes may rotate whenever they choose until the full number of reps is completed. Time stops when the final gymnastics rep is finished and run to the finish line.

FOR TIME

TIME CAP
12 Minutes

21-15-9
Thrusters 50/35kg (All synchro)
Burpees Over Bar (All synchro)
Toes to Bar (All synchro)

VARIATIONS

INTERMEDIATE
Thrusters 40/30kg

SCALED
Thrusters 30/25kg
Knee Raises

FLOW
On 3, 2, 1, Go, all three athletes will complete synchronized thrusters. Athletes must squat below parallel and then stand to full extension, finishing the movement with the barbell locked out overhead. A repetition will count when all three barbells are in the locked-out position overhead at the same time.

After completing the thrusters, the team moves to synchro burpees over the bar. All three athletes must have their chests on the floor at the same time, and then jump or step so that both feet land on the opposite side of the barbell for the repetition to count.

Once the burpees are complete, the team moves to the rig. The rig movement is synchro, with all team members performing the movement together.

The team must complete the sequence of thrusters, burpees, and rig work for a round of 21 reps, then repeat the same flow for 15 reps, and finally 9 reps.

Time stops when the final synchro rig repetition in the round of 9 is completed and all athletes have crossed the finish line.

FOR TIME

TIME CAP
4 Minutes

Each athlete to complete

3 Cleans 110/75kg
15m Handstand Walk (7.5m Unbroken)

Tag next athlete

VARIATIONS

INTERMEDIATE
3 Cleans 80/55kg
15m Handstand Walk (2.5m Unbroken)

SCALED
3 Cleans 60/40kg
15m Overhead Plate Walking Lunge 15/10kg (7.5m Unbroken)

* Cleans can be Power or Squat for all divisions

FLOW
This event runs in a waterfall format.

On 3, 2, 1, Go, Athlete one completes 3 cleans and then immediately moves into the 15m movement for their division. When Athlete one crosses the finish line, they release Athlete two who then completes the same sequence. Finally, once Athlete two crosses the finish line, Athlete three performs their 3 cleans and 15m movement last. Time stops once Athlete three crosses the finish line.