RX/MASTERS
2 Rounds for Time:
40 Calorie Row
20 Synchro Box Jumps 24”/20”
40 Handstand Push-ups
20 Synchro DB OHS 50/35/35
40 Chest to Bar Pull-ups
SCALED
2 Rounds for Time:
40 Calorie Row
20 Synchro Box Jumps 20”
40 Hand Release Push-ups
20 Synchro KB Goblet Squat 53/35
40 Ring Rows
TIME CAP: 16 MIN
-SCORE-
Score 1: Total time to complete workout
or Cap+ reps not completed
EVENT FLOW
Event 1 begins with one athlete on the rower. At the count of 3, 2, 1, go, you will begin a 40 calorie row. Athletes may split the row however they would like. Upon completion, both athletes will advance to their lane and begin 20 synchronized box jumps, step ups allowed for scaled only. The hands may not touch the box in any division.
Both athletes must extend the knees and hips while showing control on top of the box simultaneously to be deemed a rep. There is no requirement for synchronization on the ground: athletes may step down, jump down or rebound repetitions. Athletes will then advance to the wall for 40 Handstand Push-ups, or remain in their lane for scaled Hand Release Push-ups. Athletes may split reps however they would like. Reps will begin and end with the elbows fully locked out.
Once completed athletes will advance to 40 synchronized DB OHS or KB Goblet squats. For repetitions to be deemed synchronized athletes must display full extension of the hips and knees and control at the top of the squat as well as the hip crease below the knee simultaneously at the bottom of the squat. Failure to do one or the other will result in a no-rep. Rx/Masters athletes must complete 10 repetitions on each arm. Athletes will then advance to the rig for Chest-to-Bar pull-ups or ring rows. Athletes may split reps however they would like. At the completion of Round 1 they will return to the rower for round 2 in which the rower must begin at 0. See below for more detailed movement standard requirements.
MOVEMENT STANDARDS
Row:
All divisions must start at 0 at the beginning of each round and may be split however athletes
choose.
Box jumps:
Synchronization occurs on top of the box. Both athletes must meet the criteria below
simultaneously to earn the rep.
Rx/Masters
• 2 foot take-off and landing
• Extension of the hips and knees on top of the box
• Under control on top of the box
• Hands may not touch the box
Scaled
• 2 foot take-off and landing or step-ups
• Extension of the hips and knees on top of the box
• Under control on top of the box
• Hands may not touch the box
Handstand Push-ups: (SCALED)
• May be split however athletes choose
• Plates will be in contact with abmat at all times
• Must start in full handstand with elbows extended, feet on the wall and ears aligned
with arms
• Head must contact mat at bottom
• Elbows return to lock out with feet on the wall and ears aligned with arms
• Strict or kipping is allowed
Hand Release Push-ups: (SCALED)
• May be split however athletes
• Must start with elbows extended
• Chest must contact the ground
• Hands must clearly leave the floor
• Chest and thighs must leave the ground simultaneously
• Hips must stay in line with shoulders
• Elbows must return to fully extended position
“***Worming” up or sagging hips will not be tolerated. Judges will be trained to identify it
quickly and will not count them as good reps.***
Dumbbell Overhead Squat: (RX/MASTERS)
Synchronization occurs at the top and bottom of the squat. Athletes must
simultaneously demonstrate open hips and knees at the top as well as both athletes hip crease be below the knee at the bottom.
Weight: 50/35/35
• Open hip at top of squat
• Hip crease below the top of the knee at bottom
• 10 reps must be performed on one arm before alternating to the opposite arm
• DB must contact shoulder before it can be dropped to the floor-failure to make contact
will result in a no rep
Goblet Squat: (SCALED)
Synchronization occurs at the top and bottom of the squat. Athletes must simultaneously
demonstrate open hips and knees at the top as well as both athletes hip crease be below the knee at the bottom.
Weight: 53/35
• Open hip at top of squat
• Hip crease elbow the top of the knee at bottom
• KB supported under chin
• KB must be controlled below knee before it may be dropped to the ground
Chest to Bar Pull-ups: (RX/MASTERS)
• May be split however athletes choose
• Begin with elbow fully extended elbow
• Must contact bar anywhere between the base of the chest and base of collarbone
• Strict, kipping or butterfly is accepted
Ring Rows: (SCALED)
• May be split however athletes choose
• Begin with fully extended elbow
• Heels must remain on the provided line
• Knees must remain extended but athletes may flex at the hip to simulate kipping motion
• Rings must break the plane of the chest