FiCT2021 TESTS

Individuals Teams
TEST 1 TEST 2 TEST 3 TEST 4 TEST 5 TEST 6 TEST 7 TEST 1 TEST 2 TEST 3 TEST 4 & 5 TEST 6 TEST 7

WORKOUT FLOW:
Athletes starts on start mat and on 3-2-1-go athlete runs to bike, which will be set up in the first 5m block in the field after the Rig.
Once an athlete finishes 3000m on the Bike Erg they will move forward to complete 30 Burpee Box Jump Overs.
After 30 BBJO the athlete will move to the Row Erg and complete 2000m.
After the Row the athlete moves forward to the next box and completes 20 Burpee Box Jump Overs.
Once completed the athlete moves forward to the Ski Erg and completes 1000m.

After finishing the 1000m the Athlete will run to the finish line for time to stop as the athlete passes the line.

SCORING & TIE BREAKER:
Time to cross the finish line is score, lowest time wins.

If an athlete does not finish within the Time Cap any remaining reps on the Burpee Box Jump Overs plus 1 rep for every 50m remaining on the Ergs, and including one rep for getting to the finish line, will be added as 1 second to the Time Cap.

MOVEMENT STANDARDS:
Athletes must remain on the Erg until the full distance is covered, getting off/letting go before to let the meters "tick over" to finish is not allowed and if doing so the athlete will be called back to perform 3 more hard strokes before being allowed to move forward.
Burpee Box Jump Overs are to be performed perpendicular to the boxes. Athletes must perform a two foot jump on to the box and both feet must touch on top of the box.

ATHLETES NOTES:

  • Are allowed to set machines at Damper and Seat/Foot settings before workout starts.
  • Athletes may place a water bottle at any point in their lane before the event starts.
  • Athletes are not allowed to touch the monitors, distances will be preset and only Judges are allowed to reset the monitor if needed.
  • Athletes must place Row and Ski Erg handles back gently. If letting go of either Rowing or Ski Erg handles, the athlete will be CALLED BACK and have to perform 3 more strokes on the machine.
  • If an athlete trips over the box they are responsible to put the box back in its original place before continuing with the next repetition.

NB: Athletes are not allowed to use any music devices during the event.

 

WORKOUT FLOW:
Athletes start on start mat and on 3-2-1-go athlete runs to first zone to perform 75 Double Unders.
Athletes will then cross over the safety zone line into the first 5m block to complete the remaining 75 Double Unders.
Athletes may not cross the line before 75 reps. Athletes may jump over the line to continue and reps will count if this is done as a continuous set as long as the athlete's movement is forward towards the next block.
Once the Double Unders are complete the athlete moves to Barbell 1 (80/55kg) to perform 5 Snatches, any style of Snatch is permitted. 
The athlete then moves to Barbell 2 (90/60kg) to perform 4 Snatches, any style of Snatch is permitted. 
The athlete then moves to Barbell 3 (100/65kg) to perform 3 Snatches, any style of Snatch is permitted. 
The athlete then moves to Barbell 4 (110/70kg) to perform 2 Snatches, any style of Snatch is permitted.
The athlete then moves to Barbell 5 (120/75kg)  to perform 1 Snatches, any style of Snatch is permitted.

SCORING & TIE BREAKER:
Time to cross the finish line is score, lowest time wins.
If an athlete does not finish within the Time Cap, any remaining reps including one rep for getting to the finish line will be added as 1 second to the Time Cap.

Tie Breaker in the event of not finishing the Test will be time for last finished rep at the last completed barbell rep range.

MOVEMENT STANDARDS:
Any style of Snatch is permitted, this means that a Power Snatch, Squat Snatch, Split Snatch are all allowed. 
Each Barbell will be set up in a specific space and the athlete must remain within that clearly marked space for a repetition to count. Stepping on/over the line in front, or behind, the marked space constitutes a no rep.
The athlete is allowed to drop the barbell after given the "good rep" call from the judge. 
The athlete must move over their barbell to get to the next barbell, or to the finish line. Moving around the barbell is not allowed.
NB: Dropping the bar behind constitutes a no rep.

ATHLETES NOTES:

  • Athletes must place their skipping rope in the SAFETY ZONE before the event starts. 
  • Athletes may have a second back up rope with them.
  • Athletes are allowed to change shoes between Double Unders & Snatches should they wish to (if so lifters can be placed by first barbell before the event starts).
  • May bring the chalk bucket forward (it is placed by the first barbell).
  • Barbell may not touch the side lines and/or roll over and touch the other barbell.

NB: A "technical judge" will follow the athletes and pull each finished barbell back to clear the space for the athlete's lifting area to be safe.

 

WORKOUT FLOW:
Athletes starts on start mat and on 3-2-1-go athlete runs to start of black lanes and performs 15m Hand Stand Walk towards the Finish Line.
Once they get to end of 15m they turn around and performs 15m Hand Stand Walk back towards the rig.
Once completed they move to the Rope and perform 5 Legless Rope Climbs.
Once completed they go to the Wall Ball (WB) and performs 150 Wall Balls. The first 75 Wall Balls are performed to the left target, while repetition 76-150 are performed to the right target.
The athlete then performs 5 more Legless Rope Climbs.
Once completed they run to the end of the 15m field and performs 15m Hand Stand Walk back towards the rig.
To finish the athlete then performs the last 15m Hand Stand Walk towards the finish line and then run over finish line.

SCORING & TIE BREAKER:
Time to cross the finish line is score, lowest time wins.
If an athlete does not finish within the Time Cap, any remaining reps including one rep for getting to the finish line will be added as 1 second to the Time Cap.

Tie Breaker in the event of not finishing the Test will be time for finishing the last completed movement's repetition range.

MOVEMENT STANDARDS:
For Hand Stand Walk both hands must start behind a given starting line, and both hands must finish past the next line before athlete's feet touches the ground.
The Hand Stand Walk must be completed in minimum of 5m blocks, if coming down before a 5m line athletes will be called back to previous passed line.
Rope Climbs are Legless UP & DOWN. If the athlete is using their thighs at any point the rep does not count.
There will be a mark on the Rope where the athletes must place both hands before dropping to the ground (for safety).
For the Wall Balls the athlete must first stand with an OPEN HIP before performing the first repetition of any set.
If the athlete drops the wall ball they are not allowed to catch it "on the bounce" but must place ball on floor before continuing with the next rep.

WORKOUT FLOW:
Athletes start on the start mat and on 3-2-1-go athlete moves to the Assault Bike and performs the allocated Calories.
Once finished, the athlete moves to Rings and performs 15 Ring Muscle Ups.
Once finished the athlete runs to the end of the arena to get 1 Dumbbell and place in the safety zone per judge's directive.
Athlete then performs 10 Ring Muscle Ups.
Once finished athlete runs to end of arena to get other Dumbbell and place in the safety zone per judge's directive
Athlete then performs 5 Ring Muscle Ups.
Once finished, the athlete runs to the finish line as time finishes when the athlete crosses the finish line.

NB: The Athletes will then rest to the 12:00min mark before starting TEST 5.

SCORING & TIE BREAKER:
Time to cross the finish line is score, lowest time wins.
If an athlete does not finish within the Time Cap, any remaining reps including one rep for getting to the finish line will be added as 1 second to the Time Cap.

Tie Breaker in the event of not finishing this Test will be time for finishing calories on the Assault Bike.

MOVEMENT STANDARDS:

  • Athletes must stay seated on bike until the entire calorie range has been completed, judge will call athlete "off bike".
  • Athlete may use a box to get up to the rings and if so that box should be placed according to the athlete's preference before the event starts (rings will NOT be modified in height).
  • Athletes must place Dumbbells in the allocated safety area when fetching them from the other side of the arena.
  • Athlete may not drop Dumbbells at any point but must place them safely on the floor, if failing to do so the athlete will be called back to pick Dumbbells up again and walk them past the last finished line and then over the same again.

WORKOUT FLOW:
NB: TEST 5 continues at 12:00 on the running timer from TEST 4.

Athletes start on the start mat and on 3-2-1-go athlete moves to the Assault Bike and performs the allocated Calories.
Once finished, the athlete moves to pick up their Dumbbell and advances to the first box in their lane to perform the first 15 Dumbbell Box Step Overs
After 15 reps the athlete will advance the Dumbbells to the second box in their lane to perform the last 15 Dumbbell Box Step Overs.

Once finished, the athlete carries the Dumbbells over finish line as time finishes when the athlete crosses the finish line with the Dumbbells in their hands.

SCORING & TIE BREAKER:
Time to cross the finish line is score, lowest time wins.
If an athlete does not finish within the Time Cap, any remaining reps including one rep for getting to the finish line will be added as 1 second to the Time Cap.

Tie Breaker in the event of not finishing this Test will be time for finishing calories on the Assault Bike.

MOVEMENT STANDARDS:

  • Athletes must stay seated on bike until the entire calorie range has been completed, judge will call athlete "off bike".
  • In each Dumbbell Box Step Over both feet must clearly touch the top surface of the box for the repetition to count.
  • If the Athlete should receive a "no rep" in a Dumbbell Box Step Over the Athlete can simply continue and the next correctly executed repetition will count, regardless of which direction the repetition is performed from.
  • Athlete may not let the Dumbbells touch the box at any point during a repetition, or that will be deemed as a "no rep".
  • If the Athlete chooses to take a break the Dumbbells must rest on the floor.
  • Athlete may not drop Dumbbells at any point but must place them safely on the floor, if failing to do so the athlete will be called back to pick Dumbbells up again and walk them past the last finished line and then over the same again.

WORKOUT FLOW:
Athletes start on the start mat and on 3-2-1-go athlete moves to the Dumbbells, which are set up in the Hand Stand Push Up station, and performs the first 9 Hand Stand Push Ups on top of the Dumbbells.

Once completed they move forward to their D-Ball and perform 18 alternating D-Ball Cleans to Shoulder. 

Once completed the athlete will move into the first 2.5m mark and perform 27 alternating Pistol Squats.

Once completed athletes run back to Dumbbell, pick them up and carry them to the start of the 15min field where they place one Dumbbell Over Head and one Dumbbell in the Front Rack to perform 15m Carry towards Finish Line in an unbroken fashion.
Once they clear the 15m line the athlete must swop arm over head before returning back towards the start line.

Once completed they bring the Dumbbells back and place them on top of the Hand Stand Push Up Station and performs 12 Hand Stand Push Ups on top of the Dumbbells. 

This then continues in this fashion until all rep ranges and carries are complete, with the athlete completing the 36 Pistols on the 7.5m line, and finally the last 45 Pistols on the 12.5m line before running back to get Dumbbells to perform the last Carry.
After the final 30m of Carry the athlete sprints to the finish line for time to stop as the Athlete crosses.

SCORING & TIE BREAKER:
Time to cross the finish line is score, lowest time wins.
If an athlete does not finish within the Time Cap, any remaining reps including one rep for getting to the finish line will be added as 1 second to the Time Cap.

Tie Breaker in the event of not finishing this Test will be time for last finished Carry.

MOVEMENT STANDARDS:

  • For HandStand Push Ups Dumbbells must be placed within a taped box measuring 40x24inches on the INSIDE.
  • Any style of Hand Stand Push Up (Strict/Kipping) is allowed.
  • Athletes must keep both feet inside of the Hand Stand Push Up Wall.
  • D-Ball Cleans to Shoulder means that athlete cleans ball to ON TOP of shoulder, not throwing it over.
  • Athlete can start any round cleaning the D-Ball to any shoulder, but from there on reps must alternate left/right/left/etc… in case of a "no rep" the athlete must complete the rep on the same side as the "no rep" was given on again.
  • Pistols are completed on top of the 2.5m/7.5m/12.5-line in each round and foot must stay in contact with the FLOOR through each repetition, if the Athlete loses balance and the standing foot moves it constitutes a "no rep" and the Athlete must complete the next rep on the same foot again.
  • 1-arm Overhead + 1-arm Front Rack Carry: Athlete must have the Dumbbell clearly above height of top of head for it to be counted to be “over head”. The athlete must place the Dumbbells in position behind the line and carry a full 15m before swapping side.
  • Athletes must complete each 15m length UNBROKEN, failure to do so will result in going back to the start of the 15m length.

WORKOUT FLOW:

Athletes start on the start mat and on 3-2-1-go moves to the rig where they’ll perform 21 Toes To Bar.

Once completed Athletes will move forward to the first Barbell (50/35kg) which is set on the 2.5m line and perform 21 Thrusters.
Once completed they will move the barbell forward 2.5m to the 5m line and then return to the rig.

The athlete will then complete 15 Toes To Bar.

Once completed they move forward to the same Barbell as before (50/35kg) and perform 15 Thrusters, once completed the athlete leaves the bar where it is.

Athlete then moves back to the rig where the Athlete completes 9 Bar Muscle Ups.

Once completed the Athlete will move to the second Barbell (75/50kg) which is placed on the 10m line and complete 9 Thrusters. Once completed the athlete will move the Barbell forward to the 12.5m line and return to the rig.

The athlete will then complete 6 Bar Muscle Ups and then return to the same Barbell (75/50kg) again, this time completing 6 Thrusters. Once completed the Athlete will move the Barbell forward to the 15m line and return to the rig.
The Athlete will then complete 3 Bar Muscle Ups and return to the same Barbell (75/50kg) for the last time.
The Athlete will then complete 3 Thrusters before moving over the Barbell and run across the finish line.

SCORING & TIE BREAKER:
Time to cross the finish line is score, lowest time wins.
If an athlete does not finish within the Time Cap, any remaining reps including one rep for getting to the finish line will be added as 1 second to the Time Cap.

Tie Breaker in the event of not finishing this Test will be time for finishing the set of 15 Thrusters.

MOVEMENT STANDARDS:

  • Athlete must perform all Bar Gymnastic Reps facing the same direction.
  • Athletes may set up a box for the Pull Up bar station before their heat.
  • Athletes may also leave their weight belt at any point of choice within their lane.
  • Athletes may NOT drop the lighter barbell (50/35kg) from above the hip at any point and are also in charge of their barbells staying in their lane.
  • Dropping the lighter Barbells from above hip OR allowing their Barbells to roll into another Athlete’s lane equals a "no rep" and the last rep performed will not count. 
  • The heavier Barbell is allowed to be dropped from over head, but athlete is 100% responsible for keeping the Barbell in their lane AND their judge safe at all times.
  • Dropping the barbell behind equals a "no rep".
  • Athlete must move OVER their Barbell after the last Thruster before crossing the Finish Line.

WORKOUT FLOW:

[NB: There is a typo in the video-image, the Time Cap is 33min for Team Test 1]

Team starts on start mat and on 3-2-1-go Athlete 1 (male 1) runs to Row Erg who will be set up in the first 5m block in the field after the Rig.
Athlete 1 completes a 500m Row before moving forward to the first Plyo Box.
There Athlete 1 will complete 11 Burpee Over The Box Jumps before moving forward to the Ski Erg.
The Athlete then completes 500m on the Ski Erg before moving forward to the second Plyo Box.
There Athlete 1 completes another 11 Burpee Over The Box Jumps before moving forward to the Bike Erg.

Then Athlete completes 1000m on the Bike Erg before sprinting to the Finish Line.

Once Athlete 1 (male 1) crosses the finish line, Athlete 2 (female 1) will be released to perform the exact same sequence.

This will then continue with Athlete 3 (male 2) following Athlete 2 and then Athlete 4 (female 2) following Athlete 3.

Time stops once Athlete 4 crosses the Finish Line.

SCORING & TIE BREAKER:

If any athlete/athletes does not finish within the Time Cap, any remaining Burpee Box Jump Overs counts as one rep, 100m meters counts as one rep, and together with one rep for getting over the finish line will will be added as 1 second to the Time Cap.

Tie Breaker will be counted as the finishing time for the last athlete to cross the finish line.

MOVEMENT STANDARDS:

  • Athletes are allowed to set machines at Damper and Seat/Foot settings of their preference before workout starts for the first Male Athlete.
  • Athletes are also allowed to change these settings as they see fit for each athlete, but following Athletes may only do so when getting to each Erg during their portion of the Test.
  • Athletes may place water bottles in their team's lane before the event starts.
  • Athletes MAY NOT touch the monitor, any resetting/adjustment to the monitor can only be conducted by Judge's and/or FiCT Staff.
  • If letting go of either Rowing or Ski Erg handles at any point, including when finishing that station the athlete will be called and have to perform 3 more hard strokes on the machine.

WORKOUT FLOW:

The Team starts on the start mat and on the call of “3-2-1-GO” the entire team moves to the first 5m block on the other side of the safety zone.
Team then sends one Athlete in to start doing Hand Stand Push Ups for one UNBROKEN SET set. Once the athlete comes off the wall he/she is finished and must run to the-zone and tag a teammate of the opposite gender.
The team athletes then take turns to do their unbroken sets of Hand Stand Push Ups until all 150 reps are accumulated.
Once 150 reps are accumulated the team moves on to the 200 Synchro Wall Balls where either 2 Male Athletes or 2 Female Athletes perform synchronised reps. Gender pairs keep their Medicine Balls with them in the Tag Zone while waiting for a tag.
The Team can swap gender pair at any point

The Tag Zone moves every 50 reps as follow (“Xm” defines the line marker in the lanes in direction away from Rig):

  • Rep 0-50: “0m”
  • Rep 51-100: “5m”
  • Rep 101-150: “10m”
  • Rep 151-200: “15m”

Once 200 Synchronised reps are complete the team moves back to the first Tag Zone and sends ONE athlete in to start the Rope Climbs, all other athletes stay in the “5m”-zone until a new athlete is tagged in. An athlete can perform as many Rope Climbs as they want to until tagging in another Athlete which must be of the opposite gender.

Note that the first 10 rope climbs are Legless, whilst Rope Climb 11-20 is “anyhow”.

Once 20 Rope Climbs are finished the entire Team moves to the Safety Zone closest to the Rig and sends out one athlete to perform the 15m of Hand Stand Walk moving in the direction of the finish line.
The 15m HandStand Walk must be performed UNBROKEN.

Once Athlete 1 has completed the 15m Hand Stand Walk and crossed the finish line, Athlete 2 which must be of the opposite gender can start and so on until all 4 athletes have completed 15m.

SCORING & TIE BREAKER:

If any athlete/athletes does not finish within the Time Cap any incomplete reps gets added as 1 second to the time cap, including 1 second per 15m Hand Stand Walk and including getting across the finish line as one rep.

Tie Breaker will be time for last completed movement, so if for instance 2 teams have 1 athlete that could not complete any Hand Stand Walks they will be separated by the time they finished the 20 Rope Climbs.

MOVEMENT STANDARDS:

  • Hand Stand Push Ups must be performed within a taped box measuring 40x24inches on the inside, hands can not touch any part of the tape.
  • Any style of Hand Stand Push Up (Strict/Kipping) is allowed.
  • The first 10 Rope Climbs are Legless UP & DOWN. If the athlete is using their thighs at any point the rep does not count.
  • NOTE: Each Wall Ball set must start with the Athletes standing tall with the ball in "front rack position" and hips fully open.
  • Synchronized Wall Balls means that the athletes must squat below parallel simultaneously while the ball can touch the target “out of synchronisation”.
  • There will be a mark on the Rope where the athletes must place both hands before dropping to the ground.
  • Hand Stand Walk must be completed UNBROKEN. If athletes come down before 15m they will be called back to start the HandStand walk again.
  • Both hands must start behind the starting line, and both hands must finish past the 15m-line for a Hand Stand Walk to count.

TAG ZONES:

  • All non working athletes must stay in the designated “Tag Zone”. 
  • Athletes can only swap athletes by a clear HAND TAG in the designated “Tag Zone”.
  • During Wall Ball sequence of the Test a Hand Tag = Medicine Balls making contact.
  • If the team sends out an athlete without a clear hand tag the next reps will NOT count until the hand tag has been completed, in the "Tag Zone".

WORKOUT FLOW:

Team starts on the start mat and on 3-2-1-go Athlete 1 runs to the Assault Bike and performs as many calories as he/she wants. Athlete 1 then moves to the block past the safety zone after the rig and when he/she is there Athlete 2, which must be of the opposite gender, gets to the Assault Bike and performs their set on the bike. Once Athlete 4 has gotten the Bike to 150 TOTAL calories the Team moves all athletes to the first block after safety zone.

Team then sends out 1 Athlete of any gender to start chipping away at Muscle Ups. The Athlete performs muscle ups until deciding to tag in a second Athlete which must be of the opposite gender.

There is no set order for Athletes, except alternating male and females, so the Team can send in the same Athlete over and over again, as long as the previous Athlete was of the opposite gender and completed at least ONE muscle up.
Should the Athlete fail their first muscle up in any set they are required to stay and try until successfully having completed at least ONE rep.

The Team will move their “Tag zone” to the 10m-line once 25 Muscle Ups are completed.

Once the Team has finished 50 Muscle Ups the Team moves the Plyo Box placed by the Rings to the already waiting second Ply Box by the 5m-line to start the Synchronized Dumbbells Box Step Overs.

Here one Male & one Female Athlete works in synchronisation to step over the two boxes.

After 25 step overs the Team moves the Boxes and the Dumbbells forward to the 10m-line to complete rep 26-50.

Once the team has finished all 50 Dumbbell Box Step Overs they move the whole team and the Dumbbells to past the finish line to stop time.

SCORING & TIE BREAKER:

If the Team does not finish within the Time Cap, any remaining reps including one rep for crossing the finish line will be added as 1 second to the Time Cap.

If two teams end up with the same score the time to complete the last station will count as the tiebreaker.

MOVEMENT STANDARDS:

  • The First Athlete will run to the bike from the start mat, but following Athletes are allowed to start seated on the Assault Bike and can also get on the bike before the previous athlete gets to the tag zone.
  • Athletes will however only be allowed to put feet on pedals once the previous Athlete have been cleared by the judge as passing the correct line.
  • Athletes are allowed to use the Plyo Box set up to reach the set of rings if needed.
  • Athletes can do 1 or multiple sets of Ring Muscle Ups before tagging, but once an Athlete is tagged in they must perform at least ONE good rep before tagging in another Athlete.
  • During the Dumbbell Box Step Overs Dumbbells can NOT rest on the ground or the Box, if the Dumbbells at any point touches any of those the Team receives a 5 Synchronised Burpee-penalty before being able to continue.
  • This includes when the team moves the Boxes forward.
  • Team must Carry both set of Dumbbells across the finish line and are not allowed to drop them, but must put them down on the floor with control.
  • Failure to do so will result in Team being asked to pick up BOTH set of Dumbbells to carry them back past the finish line and then cross the same again before time stops.

TAG ZONES:

  • All non working athletes must stay in the designated “Tag Zone”. 
  • Athletes can only swap athletes by a clear HAND TAG in the designated “Tag Zone”.
  • During Dumbbell Step Overs this includes a clear line where Dumbbells can be swapped between athletes of the same gender.
  • A swap of Athlete carrying Dumbbells equals a "hand tag".
  • If the team sends out an athlete without a clear hand tag the next reps will NOT count until the hand tag has been completed, in the "Tag Zone".

WORKOUT FLOW:

Gender Pair starts on start mat and on 3-2-1-go athletes runs to first safety zone to complete 100 Double Unders, split anyhow.

Once finished Pair moves to Barbell 1 (90/60kg) to perform 10 Cleans, any style of Clean is permitted, and Athletes can share these anyhow as long as they adhere to the positional requirements with the non lifting Athlete behind the lifting athlete and tag happening in the allocated "Tag Zone".

Once finished Athletes moves over Barbell 1 to perform 80 Double Unders and then forward to Barbell 2 (100/65kg) to perform 8 Cleans, with the same requirements as above on style of Clean and/or sharing reps.

Once finished, the Athletes moves over Barbell 2 to perform 60 Double Unders and then forward to Barbell 3 (110/70kg) to perform 6 Cleans, with the same requirements as above on style of Clean and/or sharing reps.

Once finished, the Athletes moves over Barbell 3 to perform 40 Double Unders and then forward to Barbell 4 (120/75kg) to perform 4 Cleans, with the same requirements as above on style of Clean and/or sharing reps.

Once finished, the Athletes moves over Barbell 4 to perform 20 Double Unders and then forward to Barbell 5 (130/80kg) to perform 2 Cleans, with the same requirements as above on style of Clean and/or sharing reps.

After completing the last Clean the Athletes moves over Barbell 5 and runs across the finish line for time to stop.

SCORING & TIE BREAKER:

If the Team does not finish within the Time Cap, any remaining reps including one rep for crossing the finish line will be added as 1 second to the Time Cap.

If two teams end up with the same score the time to complete the last finished Barbell will count as the tiebreaker.

MOVEMENT STANDARDS & TAG ZONES:

  • Non-working Athlete must be in the Tag Zone which equals the last 2.5m-line behind the working Athlete working.
  • Athletes can only swap athletes by a clear HAND TAG in the designated “Tag Zone”.
  • BOTH athletes must move over the barbell before starting the next set of Double Unders.
  • Any athlete can complete none or all reps in any set of either Double Unders or Cleans as long as the Pair gets through the required rep range.

WORKOUT FLOW:

Throughout the entire TEST the non-working athletes are staying behind the working athletes in terms of the direction the athletes are moving:

This Test starts with the team on the start mat, at “3-2-1-GO” the first two athletes move to the D-Ball and perform Synchronized D-Ball Cleans to Shoulder. 

Team can swap any/both athletes at any time in any of the movements. 

Once the team have cleared the 66 D-Ball Cleans the team move on to the Synchronised Pistol Squats which will be performed under the highest point of the rig.

Then the team performs the 66 Synchronised Dumbbell Snatches in the same fashion, placed in the second Safety Zone (after the rig).

Once the team have finished the 66 Dumbbell Snatches they will start the Over Head Lunges which will be completed in 4 sets of 15m where 1 male/female athlete will start lunging and must complete 15m before the other team mate of the same gender brings the DB back and the next gender couple can go. (The none working athlete stays in the Tag Zone at all times).
On the Over Head Lunge the Athlete must step forward alternating legs, back knee must touch the floor and the athlete must either stand tall with open hips or pass through the same position if they move straight into the next step. The Lunges are to be performed in a minimum of 5m lengths and the athlete must stand tall past the last line before lowering the Dumbbell.

Once both genders have completed their lengths of DB-Overhead Lunges they will bring the Barbell to the 5m mark where one female & one male Athlete will start the Partner Deadlifts.
Once the Team have completed 33 Partner Deadlifts they will move the Barbell forward to the 7.5m mark.

Once the Team have completed 66 Partner Deadlifts they will move the Barbell forward to the 10m mark where they will complete the first set of 33 Synchronised Bar Facing Burpees.
After 33 Synchronised Bar Facing Burpees the team will move the barbell forward to the 12.5m mark where they will complete the final reps of the test.

Once the 66th Synchronised Partner Burpee is completed the entire Team will run over the Barbell and cross the finish line with time stopping when the last Athlete crosses the finish line.

SCORING & TIE BREAKER:

If the Team does not finish within the Time Cap, any remaining reps including one rep for crossing the finish line will be added as 1 second to the Time Cap.

If two teams end up with the same score the time to complete the last station will count as the tiebreaker.

MOVEMENT STANDARDS:

  • Synchro D-Ball Clean to Shoulder: Ball must touch the ground in the bottom at some point and then Athletes must Synch the top position only.
  • Athletes must synchronize the D-Ball Clean to the same sided shoulder for a repetition to count.

  • Synchro Pistols: Athletes must reach a below parallel position simultaneously and also lock out together (athletes can ‘wait for each other’ in either of the end ranges of movement). 
  • Athletes must synchronize the Pistol on the same sided leg for a repetition to count.
  • Both Athletes' standing must stay in contact with the FLOOR throughout each repetition, if an Athlete loses balance and the standing foot moves it constitutes a "no rep" and BOTH Athletes must complete the next rep on the same foot again.

  • Synchro Dumbell Snatches: Dumbbell must touch the ground with at least one head of the Dumbbell in the bottom at some point and then Athletes must Synch the top position only.

  • Partner Deadlifts: Athletes must lock out at the same time and if a Touch and Go rep is performed both sides of the barbell’s bumpers must touch the ground at the same time.

  • Synchro Bar Facing Burpees: Athletes must have their chest on the floor at the same time while facing the bar.
    Both athletes must perform a two foot take off and landing, they are not required to be air borne at the same time but must simply end up on the floor on the other side with their chest down at the same time before starting the next rep. 

TAG ZONES:

  • All non working athletes must stay in the designated “Tag Zone” which moves with the Team throughout the Test.
  • Athletes can only swap athletes by a clear HAND TAG in the designated “Tag Zone”.
  • If the team sends out an athlete without a clear hand tag the next reps will NOT count until the hand tag has been completed, in the "Tag Zone".

WORKOUT FLOW:

Workout starts with Team on Start Mat, on “3-2-1-GO” team sends out EITHER Male or Female Pair to complete their portion of the Test.

The first Gender Pair completes 42 Toes To Bar, sharing reps in any fashion.
Once completed the Pair moves to the first Barbell placed on the 2.5m-line and performs 42 Thrusters, shared in any fashion.

Once completed the Pair first moves the Barbell to the 7.5m-line and then moves back to the rig to complete 30 Chest To Bar Pull Ups, shared in any fashion.

Once completed the Pair moves to the Barbell to perform 30 Thrusters, shared in any fashion.

Once completed the Pair moves the Barbell to the 12.5m-line and moves back to the rig to perform 18 Bar Muscle Ups, shared in any fashion. 

Once completed the Pair moves to the Barbell to perform 18 Thrusters, shared in any fashion.

Once completed the first Gender Pair runs OVER the barbell to the Finish Line to release the second Gender Pair.
The second Gender Pair then completes the Test in exactly the same order as per above.

SCORING & TIE BREAKER:

If the Team does not finish within the Time Cap, any remaining reps including one rep for crossing the finish line will be added as 1 second to the Time Cap.

Tie breaker: If two teams end up with the same score the finishing time for the first Gender Pair will act as a Tiebreaker.

MOVEMENT STANDARDS:

  • Teams are allowed to place their desired Barbell, for their Gender Pair of choice to start the Test, on the first mark for 42 Thrusters before the event starts.
  • Both athletes must move to the closest line behind the working station for each movement and rep range, i.e. can not leave one athlete by the barbell while the other athlete performs gymnastics or the other way around.
  • Any athlete can complete all reps in any set and movement if the Team uses that strategy.
  • Non-working Athlete must remain in the Tag Zone behind the working athlete.
  • At no point is the Barbell allowed to be dropped, Athletes must keep their hands on the barbell until it touches the floor after last reps in any set. Failure to hold on to the barbell until it touches the floor equals a "no rep" and the last performed rep does not count. 

TAG ZONES:

  • All non working athletes must stay in the designated “Tag Zone” which moves with the Team throughout the Test.
  • Athletes can only swap athletes by a clear HAND TAG in the designated “Tag Zone”.
  • If the team sends out an athlete without a clear hand tag the next reps will NOT count until the hand tag has been completed, in the "Tag Zone".