2023 BEACH BRAWL: 9/22-9/24

Wods

2023 Fall Beach Brawl

Individual Event 1- Elite Only

Friday September 22, 2023

Individual Event 2

September 23, 2023

Individual Event 3

September 23, 2023

Individual Event 4

September 23, 2023

Individual Event 5

September 23, 2023

Team Event 1

September 24, 2023

Team Event 2

September 24, 2023

Team Event 3

September 24, 2023

Team Event 4

September 24, 2023

2023 Spring Beach Brawl WODs

All Divisions

 

“Bushwacker”

 

0:00-4:00 minutes
Athlete 1:
Clean + Shoulder to overhead

1 min transition

5:00-9:00 minutes
Athlete 2
Clean + Front Squat

1 min transition

10:00-14:00 minutes
Athlete 3
Clean

At 3-2-1 go, athlete 1 will load their barbell and complete 1 clean and 1 shoulder to overhead.  The athlete will have the choice to strict press, push press or jerk to the overhead position.  The repetition will be credited when the athlete is standing in the full upright position with their knees, hips and shoulders in line and the barbell directly overhead.

During the 1:00 transition period, the barbell may be loaded to the desired weight for athlete 2.

At the 5:00 mark, athlete 2 will complete 1 clean and 1 front squat. The clean repetition will be credited when the athlete is standing in the full upright position with their knees, hips and shoulders in line.  Athlete 2 must then complete 1 front squat with the hip crease going below the knee before returning to a full upright position with their knees, hips and shoulders in line.

During the 1:00 transition period, the barbell may be loaded to the desired weight for athlete 3.

At the 10:00 mark, Athlete 3 must complete 1 clean. The clean repetition will be credited when the athlete is standing in the full upright position with their knees, hips and shoulders in line.  

Power is allowed for all divisions.  Team members may assist with loading the barbell. 

Score will be the total of the heaviest weight completed by all 3 athletes. 

“Hurricane”

RX
2 rounds for time.  14:00 time cap 

Athlete 1
10 Power Snatch (135/95)
10/7 Bar Muscle Ups
10 Bar Facing Burpees

Athlete 2
10 Power Snatch (135/95)
50 foot Handstand Walk 
10 Bar Facing Burpees

Athlete 3
10 Power Snatch (135/95)
25 foot Overhead Walking Lunge (135/95)
10 Bar Facing Burpees

 

 

Intermediate/Masters
**3 rounds for time.  14:00 time cap**
Athlete 1
10 Power Snatch (95/65)
10 Pull ups
10 Bar Facing Burpees

Athlete 2
10 Power Snatch (95/65)
20 Wall balls (20/14) 
10 Bar Facing Burpees

Athlete 3
10 Power Snatch (95/65)
50 foot Front rack walking Lunge (95/65)
10 Bar Facing Burpees

 

 

Scaled
**3 rounds for time.  14:00 time cap**
Athlete 1
10 Power Snatch (75/55)
6- 25 foot shuttle runs
10 Bar Facing Burpees

Athlete 2
10 Power Snatch (75/55)
20 wall balls (14/10)
10 Bar Facing Burpees

Athlete 3
10 Power Snatch (75/55)
50 foot Front rack walking Lunge (75/55)
10 Bar Facing Burpees

 

At 3-2-1 Go, athletes will work one at a time to complete the prescribed repetitions of each round. Teams may choose to have athletes complete the same rounds or switch their working order. While the athlete order may change, the order of the workout may not.

Power Snatches will start with the barbell on the ground, athletes will lift the barbell to a full upright position with the knees, hips and shoulders in line demonstrating a fully locked out position before repetition is credited.  

In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. You must move through at least a portion of a dip to reach the top of the rep.
The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.
Only your hands can touch the bar, no other part of your arm can.
At the top of your rep, your arms must be supporting your weight, not resting on the bar.

The bar facing burpee will start with the athlete descending to the ground showing contact of the chest and thighs at the same time. RX, Intermediate and Masters divisions are required to jump over the bar.  A two foot take off is not required.  Scaled athletes will be allowed to step over the bar.  The repetition will be credited when the athlete’s feet touch the ground on the opposite side of the barbell. 

The handstand walk  will be divided into 5-ft. segments visibly marked on the floor.  Athletes start by kicking up with their hands and feet behind the line. If both of the athlete’s hands do not cross the minimum targeted distance line of 5 ft and the athlete kicks down or falls, a no rep will be called and the athlete must return to the previously completed segment. 

The overhead walking lunge will start with the barbell overhead. Athletes will lunge forward to a designated line 12 feet  6 inches from the start line, athletes will then be required to set the barbell down, turn around, regain the overhead barbell position and complete the remaining 12 feet 6 inches to the finish line.  Athlete’s back knee must make contact with the surface and then both feet must come together under the hips for the repetition to count. 

The front rack walking lunge will start with the barbell supported at the collar. Athletes will lunge forward to a designated line 25 feet from the start line, athletes will then be required to set the barbell down, turn around, regain the front rack barbell position and complete the remaining 25 feet  to the finish line.  Athlete’s back knee must make contact with the surface and then both feet must come together under the hips for the repetition to count. 

In the Pull ups, you must start with your arms fully extended and feet off the ground.
You can utilize grips / hand protection.
The rep is counted when your chin breaks the horizontal plane of the pull-up bar.

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  The center of the ball must hit the target at or above the specified target height.  If the ball hits low or does not contact the target this will be a no rep.

In the shuttle run, athletes will start the shuttle at a designated line. Athletes must run to the target line located 25 feet away.  Both feet must fully cross the line and one hand must touch the ground for the repetition to be credited.  

Score will be the time of completion or 14:00 time cap plus one second for repetitions remaining.  The Lunges and shuttles will be counted as one repetition per 5 feet. 

“Bahama Mama”

For time. 14:00 time cap

RX
200 Heavy rope double unders
150 Kettlebell deadlifts (70’s/53’s)
125 Box jump overs (24”/20”)
100 Toes to bar

Intermediate/Masters
150 Heavy rope double unders
125 Kettlebell deadlifts (70’s/53’s)
100 Box jump overs (24”/20”)
75 Toes to bar

Scaled
175 Heavy rope single unders
150 Kettlebell deadlifts (53’s/35’s)
125 Box step overs (24”/20”)
100 Knee raises

At 3-2-1 Go, athletes will work one at a time to complete the prescribed repetitions of each movement. Athletes may share repetitions as desired but must complete all prescribed repetitions of each movement before moving on to the next. No athlete will be permitted to “skip” any movement. A minimum of 1 repetition must be completed by each athlete for each movement.

Kettlebell deadlifts must be performed to full range of motion. Starting with both kettlebells on the ground, athletes will lift the kettlebells to a full upright position with the knees, hips and shoulders in line demonstrating a fully locked out position before repetition is credited.

Box jump overs and box step overs will require the athlete to have both feet touch the top of the box before moving to the opposite side of the box. Repetition will be credited when both of the athletes feet touch the ground opposite of the starting position.

Toes to bar repetitions will be credited when both of the athletes feet come in contact with the bar at the same time. Knee raise repetitions will be credited when the athlete’s feet start behind the upright of the rig and the knees raise above the crease of the hip.

Score will be the time it takes to complete the workout or 14:00 time cap plus one second per repetition remaining.

“Rum Runner”

For time. 14:00 time cap

RX
15-12-9
Calorie Echo Bike
KettleBell Thrusters (53’s/35’s)
100’ Beach Shuttle run

Intermediate/Masters
12-9-6
Calorie Echo Bike
KettleBell Thrusters (53’s/35’s)
100’ Beach Shuttle run

Scaled
12-9-6
Calorie Echo Bike
KettleBell Thrusters (35’s/26’s)
100’ Beach Shuttle run

 

At 3-2-1 go, working one at a time, Athlete 1 will complete 15 calories on the echo bike followed by 15 kettlebell thrusters followed by one 100 foot beach shuttle run.  Athletes 2 and 3 will do the same.

Athlete 1 will then complete 12 calories on the echo bike, 12 kettlebell thrusters and one 100 foot beach shuttle run.  Athletes 2 and 3 will do the same.  

Athlete 1 will then complete 9 calories on the echo bike, 9 kettlebell thrusters and one 100 foot beach shuttle run.  Athletes 2 and 3 will do the same.

Echo bike calories must reach the prescribed number of calories on the monitor before the athlete gets off the bike.

Athletes must reach full depth in the squat with the hip crease below the knee.  Thruster repetition will be credited when the athlete is in the full upright position with the knee, hip and shoulders in line with the arms fully extended over head.

Score will be the time it takes to complete the workout or 14:00 time cap plus one second for each rep remaining.  The beach shuttle run is counted as 2 repetitions. 

2022 Fall Beach Brawl WODs

INDIVIDUAL EVENT 1- ELITE ONLY

50  Kettlebell Front rack squats (53’s/35’s)
1 Mile run
500 Meter Swim
1 Mile run
50  Kettlebell Front rack squats (53’s/35’s)

INDIVIDUAL EVENT 2

All Divisions

1 Hang Snatch
1 Snatch
1 Overhead Squat

Complex to be completed unbroken. Power allowed.

INDIVIDUAL EVENT 3

INDIVIDUAL EVENT 3

10:00 time cap for all divisions

Elite
Two rounds for time
80 Double Unders (Heavy Calf rope will be provided)
80 feet handstand walk
40 Wall Balls (20/14)(10’/9’)
20 Strict handstand pushups

 

RX
Two rounds for time
60 Double Unders (Heavy Calf rope will be provided)
40 feet handstand walk
40 Wall Balls (20/14)(10’/9’)
20 handstand pushups

 

Scaled
Two rounds for time
80 Single Unders (Heavy Calf rope will be provided)
20/16 Calorie row
30 Wall Balls (14/10)(10’/9’)
5 Wall Walks

 

Teen
Two rounds for time
80 Single Unders (Heavy Calf rope will be provided)
20/16 Calorie row
30 Wall Balls (14/10)(10’/9’)
5 Wall Walks

 

Masters 40+
Two rounds for time
40 Double Unders (Heavy Calf rope will be provided)
20/16 Calorie row
40 Wall Balls (14/10)(10’/9’)
5 Wall Walks

 

Masters 50+ 
Two rounds for time  
80 Single Unders (Heavy Calf rope will be provided)
20/16 Calorie row
30 Wall Balls (14/10)(10’/9’)
5 Wall Walks

 

At 3-2-1 GO, Athletes will complete the prescribed number of Heavy jump rope before proceeding to the next movement. Elite and RX athletes will complete the prescribed distance of handstand walk.  Scaled, Masters and Teens will complete the prescribed calorie row before moving to the next movement.  All athletes will then complete the prescribed number of wall balls to their appropriate heights before moving on to the final movement of the round.  Elite will complete 20 Strict handstand pushups, RX will complete 20 Handstand pushups, Scaled/masters 40+/masters 50+ and teens will complete 5 wall walks.

Time will cease when the final repetition of the 2nd round has been completed and the athlete crosses the start/finish line.

***For Heavy Calf rope (3/4 lb) click HERE

 

 

DOUBLE UNDER

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

HANDSTAND WALK

The handstand walk area will be divided into 10-ft. segments visibly marked on the floor.

WALLBALL

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep

HANDSTAND PUSHUP

  • The arms must be fully extended and in line with the body before the athlete can 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.
  • At the bottom, the head must make contact with the ground.
  • The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.
  • At the lockout of each repetition, the feet may be no wider than the width of the hands.

WALLWALK

Scaled/Masters 50+

  • This first line will be the start and finish line for each repetition. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches.
  • Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
  • At the start and finish of each rep, both hands must be in front of the tape line.
  • No part of the hand may be touching the line.
  • Both hands must remain in front of the tape until both feet are on the wall.
  • The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
  • The fingers may NOT be touching the tape line.
  • On the descent, the feet must remain on the wall until both hands are in front of the tape line.
  • No part of the hand may be touching the line.
  • The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

 

Teen/Masters 40+

  • This first line will be the start and finish line for each repetition. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches.
  • The second line will be 10 inches at the tape’s far edge from the wall.
  • Every rep begins and ends with the athlete lying down, with their 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 tape line for the 10-inch mark before the athlete can 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 their chest, thighs, and feet touching the ground.
  • Any part of the hand may make contact with the tape line.

INDIVIDUAL EVENT 4

10:00 time cap for all divisions
ELITE
Three rounds for time
21 toes to Bar
15/12 Calorie Echo Bike
9 Bar muscle ups

RX
Three rounds for time
15 toes to Bar
12/9 Calorie Echo Bike
9/7 Bar muscle ups

SCALED
Three rounds for time
18 Knee raises
12/9 Calorie Echo Bike
6 Pull ups

MASTERS 40+
Three rounds for time
15 toes to Bar
12/9 Calorie Echo Bike
6/5 Bar muscle ups

MASTERS 50+
Three rounds for time
15 toes to Bar
12/9 Calorie Echo Bike
9 Pull ups

TEEN
Three rounds for time
15 toes to Bar
12/9 Calorie Echo Bike
9 Pull ups

At 3-2-1 GO athletes will move from the start position and complete the prescribed number of toes to bar/knee raises. Once completed athletes will move to the Echo bike and complete the prescribed number of calories. After completing the Echo bike athletes will complete the prescribed number of bar muscle ups/pull ups.
This format will continue for three rounds. Time will cease once the athlete completes all three rounds of movement and crosses the start/finish line.

TOE TO BAR
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar at the same time.

KNEE RAISES
Begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when the knees are above the hips

BAR MUSCLE UP
In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. You must move through at least a portion of a dip to reach the top of the rep.
The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.
Only your hands can touch the bar, no other part of your arm can.
At the top of your rep, your arms must be supporting your weight, no resting on the bar.

PULL UP
You must start with your arms fully extended and feet off the ground.
You can utilize grips / hand protection.
The rep is counted when your chin breaks the horizontal plane of the pull-up bar.

INDIVIDUAL EVENT 5

10:00 time cap for all divisions

ELITE
15 Burpee beam get overs (36” for all)
-move to sandbag –
15 Sandbag cleans (150/100)
-advance sandbag 10 feet

12 Burpee beam get overs (36” for all)
-move to sandbag –
12 Sandbag cleans (150/100)
-advance sandbag 10 feet

9 Burpee beam get overs (36” for all)
-move to sandbag –
9 Sandbag cleans (150/100)
-advance sandbag 50 feet to finish

 

 

RX
12 Burpee beam get overs (36” for all)
-move to sandbag –
12 Sandbag cleans (100/70)
-advance sandbag 10 feet

9 Burpee beam get overs (36” for all)
-move to sandbag –
9 Sandbag cleans (100/70)
-advance sandbag 10 feet

6 Burpee beam get overs (36” for all)
-move to sandbag –
6 Sandbag cleans (100/70)
-advance sandbag 50 feet to finish

 

 

SCALED/MASTERS 50+
12 Burpee beam get overs (36” for all)
-move to sandbag –
12 Sandbag cleans (70/50)
-advance sandbag 10 feet

9 Burpee beam get overs (36” for all)
-move to sandbag –
9 Sandbag cleans (70/50)
-advance sandbag 10 feet

6 Burpee beam get overs (36” for all)
-move to sandbag –
6 Sandbag cleans (70/50)
-advance sandbag 50 feet to finish

 

 

TEEN/MASTERS 40+
12 Burpee beam get overs (36” for all)
-move to sandbag –
12 Sandbag cleans (100/70)
-advance sandbag 10 feet

9 Burpee beam get overs (36” for all)
-move to sandbag –
9 Sandbag cleans (100/70)
-advance sandbag 10 feet

6 Burpee beam get overs (36” for all)
-move to sandbag –
6 Sandbag cleans (100/70)
-advance sandbag 50 feet to finish

 

 

BURPEE BEAM GET OVER
The burpee begins with the athlete standing fully upright.
Then the athlete will move to the ground where chest and thighs must touch the ground at the same time.
Athlete may get up from the burpee and get over the beam any way they choose.  

 

 

SANDBAG CLEAN
The sandbag starts on the ground and must be lifted to the shoulder.
With the sandbag at the shoulder, the hips and knees must reach full extension.
Once the hips and knees reach full extension with the sandbag at the shoulder the repetition will be complete.

TEAM EVENT 1

Elite/RX

Co-Ed:

Male 1: 0:00 to 3:00 Max repetition Power Snatch (135)
Male 2: 3:00 to 6:00 Max repetition Clean & Jerk (135)

Female 1: 6:00 to 9:00 Max repetition Power Snatch (95)
Female 2: 9:00 to 12:00 Max repetition Clean & Jerk (95)

 

Male:

Male 1/ Male 2:  0:00 to 6:00 Max repetition Power Snatch (135)
Male 3/Male 4: 6:00 to 12:00 Max repetition Clean & Jerk (135)

 

Female:

Female 1/Female 2: 0:00 to 6:00 Max repetition Power Snatch (95)
Female 3/Female 4: 6:00 to 12:00 Max repetition Clean & Jerk (95)

 

Scaled/Masters/Teens

Co-Ed:

Male 1: 0:00 to 3:00 Max repetition Power Snatch (95)
Male 2: 3:00 to 6:00 Max repetition Clean & Jerk (95)

Female 1: 6:00 to 9:00 Max repetition Power Snatch (65)
Female 2: 9:00 to 12:00 Max repetition Clean & Jerk (65)

 

Male:

Male 1/Male 2:  0:00 to 6:00 Max repetition Power Snatch (95)
Male 3/Male 4: 6:00 to 12:00 Max repetition Clean & Jerk (95)

 

Female:

Female 1/Female 2: 0:00 to 6:00 Max repetition Power Snatch (65)
Female 3/Female 4: 6:00 to 12:00 Max repetition Clean & Jerk (65)

TEAM EVENT 2

Elite:

Relay Style

4/3 Legless Rope Climbs (15’)

15 Devils Press (50’s/35’s) 

50 ft Overhead walking lunge (50’s/35’s)

50 ft Handstand walk 

 

RX:

Relay Style

3/2 Rope Climbs (15’) 

10 Devils Press (50’s/35’s) 

25 ft Overhead walking lunge (50’s/35’s)

25 ft Handstand walk 

 

Scaled:

Relay Style

5 Rope pull to stand 

10 Devils Press (35’s/25’s) 

25 ft Front rack walking lunge (35’s/25’s)

20/15 Shoulder to overhead (2×35/2×25)

 

Masters:

Relay Style 

3/2 Rope climbs (15 ft) 

10 Devils Press (35’s/25’s) 

25 ft Front rack walking lunge (35’s/25’s)

20 Shoulder to overhead (2×35/2×25)

 

 

Working one at a time, athletes will complete all repetitions of each movement in order.

Athletes must complete the prescribed repetitions of each movement before moving on to the next movement.

Once athlete 1 has completed all repetitions, they will tag in the next athlete at the start/finish line.

Time will cease once all four athletes complete all repetitions and cross the start/finish or when time expires. 

14:00 time cap

 

 

Legless Rope Climb
The athlete will move to the top of the rope and touch the designated area on the crossbeam. The athlete will not be permitted to touch the rope with any portion of the legs or feet during the ascent; however they may use legs and feet on the descent.

 

Rope Climb
The athlete will move to the top of the rope and touch the designated area on the crossbeam

 

Pull to Stand rope climb
Start laying on the ground with the heels on the floor, with straight legs and the rope in hand.  

While keeping your feet on the floor and in front of a designated line directly under the rope, pull hand over hand to a complete standing position.

The rep is complete when the athlete has stood all the way up.

Follow this link to view a demonstration of this movement: https://www.youtube.com/watch?v=Rjinn8e1eQs

 

 

Devil Press
Chest touches the ground at the bottom of the burpee between dumbbells. 

Dumbbells must move in continuous motion overhead. No clean and jerk.

Rep is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body.

 

Double Dumbbell overhead walking lunges
The dumbbells must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Resting the head of the dumbbell in the hand is NOT allowed.

The dumbbells and/or hands cannot be held or pressed together.

The athlete must reach the finish position of a repetition before lowering the dumbbells from overhead.  The finish position is fully standing with the knee over ankle, hip over the knee and arms fully extended overhead.  

 

HANDSTAND WALK
The handstand walk area will be divided into 10-ft. segments visibly marked on the floor.

 

Double Dumbbell Front rack walking lunge
Holding the dumbbells at the shoulders

One leg steps forward

Keep heel of forward leg down

Maintain a straight back

Lower torso until back knee touches the ground

Complete at full hip and knee extension

Opposite leg begins next step

TEAM EVENT 3

ELITE

Male 1/Female 1
9, 15, 21
Syncro Chest to Bar
Syncro Thrusters (115/80)
Calorie Echo Bike
-Then-
Male 2/Female 2
45 Syncro Chest to bar
45 Syncro thruster (115/80)
45 Calorie Echo bike

 

RX

Pair 1
8,12,15
Syncro Chest to Bar
Syncro Thrusters (95/65)
Calorie Echo Bike
-Then-
Pair 2
35 Syncro Chest to bar
35 Syncro thruster (95/65)
35 Calorie Echo bike

 

SCALED

Pair 1
 5,8,12
Syncro Pull Ups
Syncro Thrusters (75/55)
Calorie Echo Bike
-Then-
Pair 2
25 Syncro Knee raises
25 Syncro thruster (75/55)
25 Calorie Echo bike

 

MASTERS

Pair 1
8,12,15
Syncro Chest to Bar
Syncro Thrusters (75/55)
Calorie Echo Bike
-Then-
Pair 2
35 Syncro Chest to bar
35 Syncro thruster (75/55)
35 Calorie Echo bike

 

Athletes will complete the prescribed number of repetitions of each movement in order.  The chest to bar pull ups will count when both athletes’ chest comes in contact with the pull up bar at the same time.  The thruster will count when both athletes are standing in the locked out position.  Knees, hips and arms must be fully extended at the same time for the rep to count.  The calories on the echo bike may be split however.  

Once the first pair completes the prescribed repetitions they will tag in the 2nd pair at the start/finish line.

For Co-ed, Male 1 & Female 1 will go first and then Male 2 & Female 2

Time will cease when the 2nd pair of athletes completes the prescribed repetitions and crosses the start/finish line.

 

Synchronized chest to bar 

Athletes will start with full arm extension to the chest touching the bar, the chest starts below the collar to the end of the sternum.  The chest to bar pull ups will count when both athletes’ chest comes in contact with the pull up bar at the same time

 

Synchronized thruster  

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels. The thruster will count when both athletes are standing in the locked out position.  Knees, hips and arms must be fully extended at the same time for the rep to count. 

 

PULL UP
Both Athletes  must start with their arms fully extended and feet off the ground.
You can utilize grips / hand protection.
The rep is counted when both athletes’ chin breaks the horizontal plane of the pull-up bar at the same time.

KNEE RAISES
Begin by hanging from the pull-up bar with arms extended.
Heels must be brought back behind the bar.
Overhand, underhand, or mixed grips are all permitted.
The rep is credited when the knees are above the hips

TEAM EVENT 4

ELITE 

Male 1/ Female 1
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (150/100)
Male 2/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (150/100)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (150)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (100)

 

RX CO-ED

Male 1/ Female 1
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100/70)
Male 2/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100/70)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (100)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (70)

 

RX MALE

Male 1/ Male 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100)
Male 3/ Male 4 
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (100)(Split carry time as needed)
Male 3/ Male 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (100)(Split carry time as needed)

 

RX FEMALE

Female 1/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Female 3/ Female 4 
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)
Female 3/ Female 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)

 

SCALED CO-ED

Male 1/ Female 1
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70/50)
Male 2/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70/50)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (70)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (50)

 

SCALED MALE 

Male 1/ Male 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Male 3/ Male 4 
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time  as needed)
Male 3/ Male 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time  as needed)

 

SCALED FEMALE

Female 1/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (50)
Female 3/ Female 4 
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (50)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (50)(Split carry time  as needed)
Female/ Female 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (50)(Split carry time  as needed)

 

MASTERS CO-ED

Male 1/ Female 1
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100/70)
Male 2/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100/70)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (100)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (70)

 

MASTERS MALE 

Male 1/ Male 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100)
Male 3/ Male 4 
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (100)(Split carry time  as needed)
Male 3/ Male 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (100)(Split carry time  as needed)

 

MASTERS FEMALE

Female 1/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Female 3/ Female 4 
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)
Female/ Female 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)