CFY Christmas Challenge 2025

For time 

600m run together (3p)

15 synchro lateral burpee over dumbbell (2p)

30 synchro single arm dumbbell ground to overhead（15kg/10kg）(2p)

15 synchro lateral burpee over dumbbell (2p)

30 synchro single arm dumbbell ground to overhead（15kg/10kg）(2p)

15 synchro lateral burpee over dumbbell (2p)

600m run together (3p)

Time Cap：18 mins

3P : Three participants must complete the event together, holding one rope and running 3 laps around the course.

2P : Any two participants can complete this event, and they may switch partners at any time on the spot.

Weights: Males use 15 kg, females use 10 kg.

For synchronized burpees over dumbbell, both participants must touch their chest to the ground at the same time. When jumping over the dumbbell, they must jump completely over—stepping over is not allowed.

For synchronized ground to overhead, both participants must use the same technique (either clean jerk or snatch). A rep only counts when both athletes hold the weight overhead simultaneously.

4 Rounds for time

20 Box jump over (20 inch)

20 Pull ups

20 Barbell lifts

（Male：snatch；Female：clean）30kg

Time Cap：12mins

Relay race rules, Time cap is 12 minutes. All team members start at the starting line. Only one athlete may move forward to perform the exercise at a time.

Each forward athlete may only complete one movement type at a time and cannot perform two or more movements consecutively.
Each athlete must complete at least one rep before returning.
Athletes may return to the start at any time and tag their teammate to switch.

For the barbell lift, male athletes must perform a snatch, and female athletes must perform a clean.

The team that completes 4 full rounds in the shortest time wins.

If the team does not finish within the time cap, the result will be based on the total number of reps completed.

For time

3 Synchro wallwalk

10 Partner deadlift 100kg

30 Partner jump rope

6 Synchro wallwalk

20 Partner deadlift 100kg

60 Partner jump rope

9 Synchro wallwalk

30 Partner deadlift 100kg

90 Partner jump rope

Time cap: 10mins

· All team members start at the starting line. At the start, two athletes move forward to complete 3 synchronized wall climbs. The distance between the marked line and the wall is 40 cm, and a rep counts only when both athletes’four hands (two each) touch the line simultaneously.

· Next, complete 10 partner deadlifts, which may be performed by one athlete alone or by any two athletes working together.

· Then, perform 30 partner jump rope. They may stand front-to-back, with one person turning the rope for both athletes, or

Stand side-by-side, each holding one handle and turning the rope together while jumping in sync.

· Repeat this until 90 partner jump rope finished. When switching athletes, they must return to the starting line and tag their teammate before exchanging.