2024 Sahara

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For Time (14 min cap):

  • 45 Echo Bike Calories (Any Athlete)
  •  Male/Female 1 – 15 Synchronized Dumbbell Box Step Overs 20”
  •  Male/Female 1 (Shared) – 30 Dumbbell Shoulder To Overhead
    • *Non-working Partner holds DB Pair
  • Male/Female 2 – 15 Synchronized Dumbbell Box Step Overs 20”
  • Male/Female 2 (Shared) – 30 Dumbbell Shoulder To Overhead
    • *Non-working Partner holds DB Pair
  • 15 Synchronized Single Arm Devil Press (All Teammates)
  • Male/Female 1 – 15 Synchronized Dumbbell Box Step Overs
  • Male/Female 1 (Shared) – 30 Dumbbell Shoulder To Overhead
    • *Non-working Partner holds DB Pair
  • Male/Female 2 – 15 Synchronized Dumbbell Box Step Overs 
  • Male/Female 2 (Shared) – 30 Dumbbell Shoulder To Overhead
    • *Non-working Partner holds DB Pair
  • 45 Echo Bike Calories (Any Athlete)

Scaling Key

RX: 50/35 lbs

Masters 35+: 50/35 lbs

Intermediate/Masters 45+: 35/25 lbs

Novice: 25/15 lbs

Team Flow

Teams will begin inside the starting box. At the call of 3-2-1 GO! one athlete will move to the competition space to start on 45 calories on the Echo Bike. Athletes may switch out at any time. Only one athlete at a time is permitted in the working area.

After the required calorie count is met, Male 1 and Female 1 (M1/F1) will move to the boxes to complete 15 synchronized box step overs. Athletes will carry one dumbbell in each hand.  Once the step overs are complete, athletes will work together to complete 30 dumbbell shoulder to overhead, with only one athlete working at a time. The non-working athlete will hold one dumbbell in each hand while the other athlete is working. Athletes will only work while the dumbbell pair is being held. A no rep will be noted if reps are completed while dumbbells are not being held. 

Once the shoulder to overhead reps are complete, M1/F1 will move to the start to tag Male 2 and Female 2 (M2/F2) to perform 15 synchronized box step overs and 30 shoulder to overhead as described above. 

When the requirement is met, M1/F1 will join M2/F2 on the competition floor to complete 15 synchronized devil presses as a team using a single dumbbell. 

After the team devil press, M2/F2 will return to the start and M1/F1 will remain in the competition area to complete another round of box step overs and shoulder to overhead as described above. They will then move to the start to tag M2/F2 to perform their portion of the workout as described above.

Once the shoulder to overhead reps are completed by M2/F2, they will move back to the start to tag M1/F1. From there, one athlete will move to the competition space to work on 45 calories on the Echo Bike. Athletes may switch out at any time. Only one athlete at a time is permitted in the working area.

Upon completion of the final set of calories, the working athlete will move to start to join the remaining teammates, indicating the completion of the work out. 

Score is time to complete the workout or total reps at 14 min cap.

Standards

Dumbbell/Team Sync Box Step Over: The dumbbell box step-over begins with both feet on the ground and the dumbbells in the athlete’s hands. Dumbbells must remain at the athletes sides during the entire exercise. When stepping up and over, both feet must make contact with the top of the box. Feet may not swing around to the outside of the box while the athlete is moving over the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box. For Teams: Each athlete will have their own box. The synchronized rep is counted when all 4 athletes’ feet are touching the ground at the same time on the opposite side of the box. If one athlete gets to the other side first, they must wait for the opposite athlete’s feet to touch before starting the next rep.

Dumbbell Shoulder to Overhead: The rep begins with the dumbbells at the shoulders with the hands below the ears to begin the shoulder to overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells. The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the feet in line.

Echo Bike: A Rogue Echo Bike will be used for this event. Athletes are allowed to adjust the seat height as needed, however athletes will not be permitted to manipulate the monitors. Athletes must not get off the bike until the appropriate calories are met.

Team Synchronized Single Arm Devil Press:  Teams will start each repetition with all 4 athletes standing, with a dumbbell on the ground. The team will drop to the floor to perform a push up with one hand on the dumbbell handles. All 4 athletes’ chests must make contact with the ground at the same time. From here, the athletes will step or jump to their feet, while holding the dumbbell. The athlete will perform a kind of snatch or swing to bring the dumbbell from the floor, and finish with the arm locked out overhead in one fluid motion. Hips, knees, shoulders, and arms must be locked out at full extension. Athletes may NOT pause at the shoulders and press the dumbbells. The dumbbell may be alternated to the other hand for the next rep anywhere below the shoulders. However, alternating is NOT required. The synchronized focus will be all 4 athlete chests touching the ground simultaneously to begin each rep. 

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Individuals

For time (10 min cap):

3 Rounds

  • 4 Echo Bike Calories
  • 4 Dumbbell Box Step Overs (20″ all divisions)
  • 4 Dumbbell Devil Press 

2 Rounds

  • 8 Echo Bike Calories 
  • 8 Dumbbell Box Step Overs 
  • 8 Dumbbell Ground To Overhead

1 Round

  • 16 Echo Bike Calories Cals 
  • 16 Dumbbell Box Step Overs 
  • 16 Dumbbell Shoulder To Overhead

Scaling Key

Elite: 70/50

RX: 50/35

Masters 35-39: 50/35

Masters 40-44: 35/25

Masters 45-49: 35/25

Masters 50-54: 35/25

Masters 55-59: 35/25

Masters 60+: 25/15

Intermediate: 35/25

Novice: 25/15

Teens RX: 35/25

Teens Novice: 25/15, *NO Dumbbells during box step overs

Individual Flow

Key Point: All dumbbell movements will be performed with one dumbbell in each hand.

Flow: The athlete will begin inside the starting box. At the call of 3-2-1 GO! the athlete will move to the competition space to perform the first of three rounds of 4 Echo Bike calories, 4 dumbbell box step overs, and 4 dumbbell devil presses. 

Once the third round of devil press is complete, the athlete will begin the completion of two rounds of 8 Echo Bike calories, 8 dumbbell box step overs and 8 dumbbell ground to overhead. 

After the second round of ground to overhead is complete, the athlete will begin the completion of one round of 16 Echo Bike calories, 16 dumbbell box step overs and 16 shoulder to overhead. 

After the last rep of shoulder to overhead is complete, the athlete will step onto the box, marking the completion of the workout.

Score is time to complete the workout or total reps at 10 minute cap.

Standards

Devil Press: Athletes will start each repetition standing, with both dumbbells on the ground. The athlete will drop to the floor to perform a push up with one hand on each dumbbell handle. The chest must make contact with the ground. From here, the athlete will step or jump to their feet, while holding both dumbbells. The athlete will perform a kind of snatch or swing to bring the dumbbells from the floor, and finish with the arm locked out overhead in one fluid motion. Hips, knees, shoulders, and arms must be locked out at full extension. The athlete may NOT pause at the shoulders and press the dumbbells. 

Dumbbell Box Step Over: The dumbbell box step-over begins with both feet on the ground and the dumbbells in the athlete’s hands. Dumbbells must remain at the athletes sides during the entire exercise. When stepping up and over, both feet must make contact with the top of the box. Feet may not swing around to the outside of the box while the athlete is moving over the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

Dumbbell Ground to Overhead: The rep begins at the bottom of the movement with both heads of the dumbbell on the ground. Touching only one head of the dumbbell will result in no-rep. The dumbbells can be inside or outside of the feet. The dumbbells must move together into the overhead position using a press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. Pausing at the shoulders to move the dumbbells overhead is permitted. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells. The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the feet in line.

Dumbbell Shoulder to Overhead: The rep begins with the dumbbells at the shoulders with the hands below the ears to begin the shoulder to overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbells are locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbells. The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the feet in line.

Echo Bike: A Rogue Echo Bike will be used for this event. Athletes are allowed to adjust the seat height as needed, however athletes will not be permitted to manipulate the monitors. Athletes must not get off the bike until the appropriate calories are met.

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