英文版正賽項目與示範 ENGLISH WORKOUTS
項目流程
EVENT 1 限時15分鐘 TC 15min

21 Synchro DB Snatch 22.5kg/15kg (50/35lb)-4p 
21 Shuttle Run 10m down and back-4p 
21 Synchro Pull-up-2p / 3 Synchro DB Suitcase Carry 22.5/15kg (50/35lb)-2p

15 Synchro DB Snatch-4p
15 Shuttle Run 10m down and back-4p
15 Synchro Pull-up-2p / 2 Synchro DB Suitcase Carry-2p

9 Synchro DB Snatch-4p 
9 Shuttle Run 10m down and back-4p 
9 Synchro Pull-up-2p / 1 Synchro DB Suitcase Carry-2p

流程説明
  • All team members begin positioned under the rig
  • At the start signal, the team moves to their dumbbells to perform 21 Synchronized DB Power Snatch
  • The full team completes 21 Synchronized Shuttle Run
  • Then any two members may proceed to complete 21 Synchronized Pull-up, as the remaining two members work to complete 3 reps of Synchro DB Suitcase Carry. Team members may switch roles at any time during the pull-ups, provided the suitcase carry rep is finished
  • Once both pull-up and dumbbell suitcase carries are done, the team begins the round of 15 reps. Following this format until the entire workout is complete, then run across the finish line
  • Tie Break - Time it takes to complete each round of Synchronize Pull-up
Flow & Scoring Regulations
  • For Time
Synchro DB Power Snatch
  • The dumbbell must start with both heads of the dumbbell on the ground
  • Lift the dumbbell to overhead in one single, continuous motion
  • Partial squat in receiving position is OK
  • A rep is credited once the elbow, hips, and knees are fully locked out with the DB overhead
  • Synchronization occurs when all team members reach the finish position simultaneously; members may wait at the top
  • The non-lifting hand or arm cannot touch the thigh or body
  • Lowering the weight before achieving full extension would be a no rep
Synchro Shuttle Run
  • All feet must begin behind the start line
  • All feet must cross the line, and one hand must touch the ground past the line at every turnaround
  • Synchronization occurs when ALL team members cross and touch the floor simultaneously
  • If you fail to synchronize, the entire team will have to just go to the same turnaround to touch and complete that segment
  • Each rep is credited when the athlete has traveled 10m down and 10m back (20 meters total)
  • All athletes can simply run past the start/finish line to complete the last rep
Synchro Pull-up
  • Start each rep with arms fully extended and feet off the ground
  • The rep is credited when both team members' chins clearly break the horizontal plane of the bar
  • Any grip and style of pull-up is permitted as long as the criteria above are met
Synchro DB Suitcase Carry
  • All feet must begin behind the start line
  • Feet of both team members must cross the line at the same time
  • Synchronization occurs when both team members cross line
  • If you fail to synchronize, both team members will have to just go to the same turnaround at the same time
  • Each rep is credited when the athlete has traveled 10m down and 10m back (20 meters total)
項目流程
EVENT 2 限時15分鐘 TC 15min

0:00-5:00 
1000m Row - FF pair

5:00-10:00 
1000m Row - MM pair
Find Max Clean - FF pair

10:00-15:00
Find Max Clean - MM pair

流程説明 Flow
  • Barbells may be pre-loaded before the start of the event
  • One female team member may start on the rower with the monitor on, and hand off the rower handle
  • The two female team members may switch as frequently as they like to complete 1000m Row
  • Any remaining time within the 5 minute window would be rest. Female athlete are not permitted to lift the bar until the next window
  • As the second 5 minute window opens, the two male team members follow the same rowing protocol to complete their 1000m
  • Simultaneously, the two female members will establish a max clean on one barbell. Each athlete must declare their intended weight to the judge before each attempt. There is no limit to the number of lift attempts within this time frame
  • The two male team members will follow the same protocol to establish a max clean on one barbell
  • Tie Break - If the teams have the same Clean weight, their tie break would be their total Row time. If the teams have the same Row time, their tie break would be their total Clean weight
Flow & Scoring Regulations
  • Total Row Time 50% Score
  • Total Weight 50% Score
Row
  • Athletes may be seated before the event begins, but handles must not be touched until the timer starts
  • If an athlete touches the handle before the clock starts (false start), it will be a 5-second penalty added to your finish time
  • Assistance with securing foot straps and damper is permitted
  • Your finish time is recorded the moment the monitor reaches 1000m
Clean
  • The barbell starts on the ground
  • Collars must be placed outside the plates during all attempts
  • All athletes may assist in loading the barbell
  • Athletes MUST declare the load they are attempting to the judge before starting the lift
  • Power clean, squat cleans, and split cleans are permitted
  • Hang cleans are NOT allowed
  • Your knees may NOT touch the floor during a successful lift
  • The rep is credited when the athlete's hips and knees reach full extension, with feet in line, and the bar is supported in front rack position
  • Any successful attempt where the bar has left the ground before the time cap will count
項目流程
EVENT 3 限時15分鐘 TC 15min

40 Wall Walk

20 Worm Squat

20 Worm Burpee

120 Toes to Bar

20 Worm Squat

20 Worm Burpee

流程説明 Flow
  • All team member will start under the rig
  • At the start, the team must transition the worm into a shoulder supported position
  • While three team members hold the worm on their shoulders, any single member can accumulate the Wall Walk
  • Once they completed the Wall Walk, they will complete 20 Worm Squat as a team
  • Once they completed the Worm Squat, they will complete the 20 Worm Burpee as a team
  • Once they completed the Worm Burpee, while three members hold the worm on their shoulders, any single member can accumulate the Toes to Bar
  • Once they completed the Worm Squat, they will complete the 20 Worm Burpees as a team
  • Once they completed the Worm Burpee, run across the finish line
  • Tie Break - Completion time of the first 20 Worm Burpee
Flow & Scoring Regulations
  • For Time
Wall Walk
  • Every rep begins and ends with the athlete lying down, with chest, feet, and thigh touching the ground
  • At the start and finish of each rep, both hands must touch the 60/55 inch 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 be on the 10 inch tape line 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 unitl both hands are touching the 60/55 inch tape line
  • The rep is credited when the athlete returns to the starting position, with both hands touching the 60/55 inch tape line and the chest, thighs, and feet are touching the ground
  • The hands may not leave the 60/55 inch tape line before both feet are on the wall. This will be a no rep
  • Feet may not touch the ground before both hands touch the 60/55 inch tape line on the descend
  • Not touching both hands on the 10 inch tape line before descend
  • At any point if it is a no rep - the rep must be completed from the starting position
Toes to Bar
  • Start each rep with arms fully extended and feet off the ground
  • The heel must be brought back behind the bar at the start of each rep
  • Any grip is 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
Worm Squat
  • All team members must face the same direction with the worm resting on the same side of their shoulder
  • All team members must stand fully upright with hips and knees locked out before initiating the repetition
  • At the bottom of each rep, every athlete must pass through the bottom of a squat with the hip crease below parallel
  • All team members must stand up, reaching full hip extension with hips and knees fully locked out with full control of the worm on the shoulders
  • The rep is credited with all athletes passing through the squat and reaching full extension
  • If any team member fails to reach depth or finish with full extension, it will be a no rep. The entire team must then repeat the full squat. It is not necessary to drop the worm between attempts
Worm Burpee
  • Two team members will begin on opposite sides of the worm, facing the same direction. There is no designation on ordering
  • The chest and thighs of all team members must touch the floor at the bottom of each rep at the same time
  • A strict lateral orientation is not required
  • Return to both feet with the hands off the floor. Jumping or stepping in and out of the bottom of the burpee is permitted. All team members do not need to have the same footwork
  • The athlete must jump over the top of the worm. A two-foot takeoff or a two-foot landing is not required
  • The rep is credited when all athletes are on the opposite side of the worm
  • You cannot jump around the front or tail end of the worm, or step on the worm at any point. If you do so, that is a no rep. You do not have to get back to the previous side to complete your next rep
Worm Support Hold during Wall Walk and Toes to Bar
  • Three team members are required to support the worm on their shoulders
  • Any orientation is OK
  • If any portion of the worm makes contact with the ground, the team must drop the worm completely, and reset by picking it back up before they can continue any Wall Walk or Toes to Bar