Brief Description

For Time

21 x Synchro Shoulder to Overhead 50 / 35kg

42 x Pull Ups

15 x Synchro Shoulder to Overhead 60 / 40kg

30 x Chest to Bar

9 x Synchro Shoulder to Overhead 70 / 50kg

18 x Bar Muscle Ups

Scaled Option

21 x Synchro Shoulder to Overhead 40 / 25kg

42 x Sit Ups

15 x Synchro Shoulder to Overhead 50 / 30kg

30 x Knee Raises

9 x Synchro Shoulder to Overhead 60 / 35kg

18 x Toes to Bar

Workout Flow

On 3, 2, 1, Go, pairs will work through 21 synchro STOH, before moving too the rig to work through 42 pull ups, athletes may swap in and out as they wish on the rig. Once completed athletes will move back to their bars for a further 15 synchro STOH - loading the bar is allowed at any point between the STOH portions of the workout (Before, during, after the rig work).

Athletes will continue with the same format, increasing their weights per round and progressing to finish with 18 bar muscle ups.

Upon completion of the bar muscle ups, athletes will run down their lane to finish by reaching the barrier. Time will be taken once both athletes have reached the end of the lane.

Scaled teams will complete the same flow however will replace the rig elements.

Movement Standards

Syncho Shoulder to Overhead

Athletes will start with the barbells in the front rack position, they will then move the barbell above head either by strict press, push press, push jerk, split jerk. At the top of the rep, ahletes must be at full extension with the barbell stacked above shoulders, hips in line with knees in syncronisation.

The rep will be called when both athletes are at the top of the rep in synchronisation, athletes may however move at different speeds but must wait at the top of the rep for eachother.

Clips must be used outside all plates when changing the weights.

Pull Ups

Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chin must clearly pass above the horizontal plane of the bar.

Strict, kipping, butterfly pull ups may be used, along with any style of grip.

Athletes may not make contact with the floor, boxes, or other objects during the repetition.

Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement.

Chest to Bar

Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chest below the collarbone must clearly make contact with the horizontal plane of the bar.

Strict, kipping, butterfly chest to bar may be used, along with any style of grip.

Athletes may not make contact with the floor, boxes, or other objects during the repetition.

Bar Muscle Ups

Athletes will jump up to the rig, arms fully extended and feet off the floor.

The athlete must pass through the pull and transition phases to finish in a stable support position above the bar with elbows fully locked out and shoulders over the bar.

Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may not use any part of their arms to assist with pulling over the bar.

Sit Ups

Athletes will begin sitting on the floor, feet together. Athletes will lie back to touch their shoulders to the floor, and touch the floor behind their head with their fingers. At the top of the movement, the athlete must sit up until the shoulders pass the vertical plane of the hips, with hands touching the floor in front of the feet

An ab mat may be used, however feet are not to be secured by anything or anyone.

The resting athlete may swap in and out as they wish, there is no minimum work requirement.

Toes to Bar / Knee Raises

Athletes will jump up to the rig, arms fully extended. The athletes feet must pass behind the rig before touching both feet inside their hands.

Between each rep, the athletes feet must pass behind the line of the rig before the next rep is started.