2025 Lightning Ladder

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For Time (13 min cap):

• 36 Synchronized RIGHT ARM Dumbbell Snatch (M/F Pair)
• Synchronized 25ft RIGHT ARM Overhead Walking Lunge (M/F Pair)
• 36 Synchronized Toes To Bar (M/F Pair)
• 36 Synchronized LEFT ARM Dumbbell Snatch (M/F Pair)
• Synchronized 25ft LEFT ARM  Overhead Walking Lunge (M/F Pair)

• 30 Synchronized RIGHT ARM Dumbbell Snatch (M/F Pair)
• Synchronized 25ft RIGHT ARM Front Rack Walking Lunge (M/F Pair)
• 30 Synchronized Toes To Bar (M/F Pair)
• 30 Synchronized LEFT ARM  Dumbbell Snatch (M/F Pair)
• Synchronized 25ft LEFT ARM  Front Rack Walking Lunge (M/F Pair)

• 24 Synchronized RIGHT ARM Dumbbell Snatch (M/F Pair)
• Synchronized 25ft Walking Lunge DB at RIGHT SIDE (M/F Pair)
• 24 Synchronized Toes To Bar (M/F Pair)
• 24 Synchronized LEFT ARM Dumbbell Snatch (M/F Pair)
• Synchronized 25ft Walking Lunge DB at LEFT SIDE (M/F Pair)

Scaling Key

Weight 1, Weight 2, Weight 3

RX: 50/35, 60/40, 70/50, Toes To Bar

35+: 50/35, 60/40, 70/50, Toes To Bar

Int/Mas 45+: 40/25, 50/35, 60/40, Toes To Bar

Novice: 25/15, 35/25, 50/35, Hanging Knee Raise

Team Flow

Teams will begin inside the starting box. At the call of 3-2-1 GO! ANY M/F pair will move to the competition space to start on 36 Synchronized Single Arm Dumbbell Snatches with the first weight on the RIGHT ARM ONLY. Athletes may switch out at any time. Only two athletes at a time are permitted in the working area.

After the required rep count is met, ANY M/F pair will move to the floor with their respective dumbbells to complete 25 ft Synchronized Overhead Walking Lunge moving towards the rig using their RIGHT ARM ONLY. Non-working athletes will trail the working athletes and may switch out at any time.  

Once at the rig, athletes will work in ANY M/F pairs to complete 36 Synchronized Toes to Bar. Only the two working athletes are permitted in the working area. Athletes may switch out at any time. 

After the toes to bar, ANY M/F pair will move to the competition space to start on 36 Synchronized Single Arm Dumbbell Snatches with the first weight on the LEFT ARM ONLY. Athletes may switch out at any time. Only two athletes at a time are permitted in the working area.

After the required rep count is met, ANY M/F pair will move to the floor with their respective dumbbells to complete 25 ft Synchronized Overhead Walking Lunge moving towards the start using their LEFT ARM ONLY. Non-working athletes will trail the working athletes and may switch out at any time.

At the start, ANY M/F pair will move to the competition space to start 30 Synchronized Single Arm Dumbbell Snatches with the second weight on the RIGHT ARM ONLY. Athletes may switch out at any time. Only two athletes at a time are permitted in the working area.

After the required rep count is met, ANY M/F pair will move to the floor with their respective dumbbells to complete 25 ft Synchronized Front Rack Walking Lunge moving towards the rig using their RIGHT ARM ONLY. Non-working athletes will trail the working athletes and may switch out at any time.  

Once at the rig, athletes will work in ANY M/F pairs to complete 30 Synchronized Toes to Bar. Only the two working athletes are permitted in the working area. Athletes may switch out at any time. 

After the toes to bar, a M/F pair will move to the competition space to start on 30 Synchronized Single Arm Dumbbell Snatches with the second weight on the LEFT ARM ONLY. Athletes may switch out at any time. Only two athletes at a time are permitted in the working area.

After the required rep count is met, ANY M/F pair will move to the floor with their respective dumbbells to complete 25 ft Synchronized Front Rack Walking Lunge moving towards the start using their LEFT ARM ONLY. Non-working athletes will trail the working athletes and may switch out at any time.

At the start, ANY M/F pair will move to the competition space to start 24 Synchronized Single Arm Dumbbell Snatches with the third weight on the RIGHT ARM ONLY. Athletes may switch out at any time. Only two athletes at a time are permitted in the working area.

After the required rep count is met, ANY pair will move to the floor with their respective dumbbells to complete 25 ft Synchronized Walking Lunge with the dumbbell hanging to the side in their RIGHT HAND ONLY, moving towards the rig. Non-working athletes will trail the working athletes and may switch out at any time.  

Once at the rig, athletes will work in ANY M/F pairs to complete 24 Synchronized Toes to Bar. Only the two working athletes are permitted in the working area. Athletes may switch out at any time. 

After the toes to bar, ANY M/F pair will move to the competition space to start on 24 Synchronized Single Arm Dumbbell Snatches with the third weight on the LEFT ARM ONLY. Athletes may switch out at any time. Only two athletes at a time are permitted in the working area.

After the required rep count is met, ANY M/F pair will move to the floor with their respective dumbbells to complete 25 ft Synchronized Walking Lunge with the dumbbell hanging to the side in their LEFT HAND ONLY, moving towards the start. Non-working athletes will trail the working athletes and may switch out at any time.

Score is time to complete the workout or total reps at 13 min cap.

Standards

Dumbbell Snatch: Each rep starts with both heads of the dumbbell on the ground. The athlete will lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The athlete may not place the non-working hand/ arm on the thigh or anywhere on the body to assist with the lift. Lowering the dumbbell before reaching full extension of the elbow, knees, or hips is not permitted. Additionally, finishing with the dumbbell in front of the body will be considered a no rep. 

*The synchronized portion of this rep is credited when all athletes’ knees, hips, and elbow of the working arm are fully extended and the middle of the dumbbell is in line with, or behind, the body when viewed from the side at the same time. 

LUNGES

Walking Lunge: Each lunge begins with a dumbbell in a side hang position and the athlete standing tall with hips and knees extended. No portion of the dumbbell may be supported by the legs or torso. The free hand not  must not contact the body or support the dumbbell in any manner. This position must be maintained for the entire 25-foot section. 

The athlete must begin behind the line denoting the start of the lunge. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must remain at the athlete’s side. Athletes are not permitted to switch arms. 

The rep is credited when the athlete gets both heels across the line, has the dumbbell secured at the side, and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

If an athlete is unable to complete a repetition, they must return to the start of the last successfully completed rep as determined by the judge..

Front-rack Walking Lunge: Each lunge begins with a dumbbell in the front rack, the feet together and the athlete standing tall with hips and knees extended. The dumbbell must remain at the shoulder. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell on the shoulders is allowed. Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed. Supporting the dumbbell with the opposite hand is not allowed.  Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed. 

The athlete must begin behind the line denoting the start of the lunge. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must remain above the height of the athlete’s shoulder. If, during the lunge, either head of the dumbbell falls below the level of the athlete’s shoulder, the athlete must stop lunging and return to the last completed rep marked by the judge in order to continue. Athletes are not permitted to switch arms. 

The rep is credited when the athlete gets both heels across the line, has the dumbbell in the front rack position, and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

Overhead Walking Lunge: Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. 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 athlete must be behind the line denoting the start of the lunge. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed rep marked by the judge in order to continue. Athletes are not permitted to switch arms. 

The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

The athlete must finish the entire 25-foot section with both feet over the line, knees and hips extended, and the dumbbell in the overhead position before lowering the dumbbell.

*Synchronized Lunges: The trailing knee of both athletes must make contact with the ground at the same time for each lunge before the athletes may return to full hip and leg extension. If one athlete reaches the ground before the other, they may wait in position for their teammate.

If either athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep, or not keeping the dumbbells in position for the entire rep, both athletes must repeat from the last completed rep as denoted by the judge.

Hanging Knee Raise: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete raises their knees above the level of the hips. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.

Synchronized Hanging Knee Raise: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when the athletes raise their knees above the level of the hips at the same time. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed

Toes to Bar: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete touches both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each team to assist with climbing to the bar if needed.

Synchronized Toes to Bar: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when the athletes touch both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each team to assist with climbing to the bar if needed.

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For time (10 min cap):

• 18 Dumbbell Snatch RIGHT ARM 
• 25ft Overhead Walking Lunge RIGHT ARM
• 20 Toes To Bar
• 18 Dumbbell Snatch LEFT ARM
• 25ft Overhead Walking Lunge LEFT ARM
  

• 15 Dumbbell Snatch RIGHT ARM
• 25ft Front Rack Walking Lunge RIGHT ARM
• 20 Toes To Bar
• 15 Dumbbell Snatch LEFT ARM
• 25ft Front Rack Walking Lunge LEFT ARM

• 12 Dumbbell Snatch RIGHT ARM
• 25ft Dumbbell Walking Lunge DB at RIGHT SIDE
• 20 Toes To Bar
• 12 Dumbbell Snatch LEFT ARM 
• 25ft Dumbbell Walking Lunge DB at LEFT SIDE

 

Scaling Key

Weight 1, Weight 2, Weight 3

Elite: 50/35, 70/50, 90/70, Toes To Bar

RX: 50/35, 60/40, 70/50, Toes To Bar

Masters 35-39: 50/35, 60/40, 70/50, Toes To Bar

Masters 40-44: 40/25, 50/35, 60/40, Toes To Bar

Masters 45-49: 40/25, 50/35, 60/40, Toes To Bar

Masters 50-54: 40/25, 50/35, 60/40, Toes To Bar

Masters 55-59: 35/25, 40/35, 50/40, Toes To Bar

Masters 60+: 25/15, 35/25, 50/35, Toes To Bar

Intermediate: 40/25, 50/35, 60/40, Toes To Bar

Novice: 25/15, 35/25, 50/35, Hanging Knee Raise

Teens RX: 40/25, 50/35, 60/40, Toes To Bar

Teens Novice: 25/15, 35/25, 50/35, Hanging Knee Raise

Individual Flow

Athletes will begin inside the starting box. At the call of 3-2-1 GO! The athlete will move to the competition space to start on 18 Single Arm Dumbbell Snatches with the first weight on the RIGHT ARM ONLY.

After the required rep count is met, the athlete will move to the floor with their respective dumbbell to complete 25 ft Overhead Walking Lunge moving towards the rig using their RIGHT ARM ONLY.

Once at the rig, the athlete will work to complete 20 Toes to Bar. 

After the toes to bar, the athlete will move to the competition space to start on 18 Single Arm Dumbbell Snatches with the first weight on the LEFT ARM ONLY.

After the required rep count is met, the athlete will move to the floor with their respective dumbbell to complete 25 ft Overhead Walking Lunge moving towards the start using their LEFT ARM ONLY. 

At the start, the athlete will move to the competition space to begin 15 Single Arm Dumbbell Snatches with the second weight on the RIGHT ARM ONLY. 

After the required rep count is met, the athlete will move to the floor with their respective dumbbell to complete 25 ft Front Rack Walking Lunge moving towards the rig using their RIGHT ARM ONLY. 

Once at the rig, the athlete will work to complete 20 Toes to Bar. 

After the toes to bar, the athlete will move to the competition space to begin 15 Single Arm Dumbbell Snatches with the second weight on the LEFT ARM ONLY. 

After the required rep count is met, the athlete will move to the floor with their respective dumbbell to complete 25 ft Front Rack Walking Lunge moving towards the start using their LEFT ARM ONLY. 

At the start, the athlete will move to the competition space to begin 12 Single Arm Dumbbell Snatches with the third weight on the RIGHT ARM ONLY. 

After the required rep count is met, the athlete will move to the floor with their respective dumbbell to complete 25 ft Walking Lunge with the dumbbell hanging in their RIGHT HAND ONLY, moving towards the rig. 

Once at the rig, the athlete will work to complete 20 Toes to Bar. 

After the toes to bar, the athlete will move to the competition space to begin 12 Single Arm Dumbbell Snatches with the third weight on the LEFT ARM ONLY. 

After the required rep count is met, the athlete will move to the floor with their respective dumbbell to complete 25 ft Walking Lunge with the dumbbell hanging in their LEFT HAND ONLY, moving towards the start to complete the workout.

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

Standards

Dumbbell Snatch: Each rep starts with both heads of the dumbbell on the ground. The athlete will lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The athlete may not place the non-working hand/ arm on the thigh or anywhere on the body to assist with the lift. Lowering the dumbbell before reaching full extension of the elbow, knees, or hips is not permitted. Additionally, finishing with the dumbbell in front of the body will be considered a no rep. 

*The synchronized portion of this rep is credited when all athletes’ knees, hips, and elbow of the working arm are fully extended and the middle of the dumbbell is in line with, or behind, the body when viewed from the side at the same time. 

LUNGES

Walking Lunge: Each lunge begins with a dumbbell in a side hang position and the athlete standing tall with hips and knees extended. No portion of the dumbbell may be supported by the legs or torso. The free hand not  must not contact the body or support the dumbbell in any manner. This position must be maintained for the entire 25-foot section. 

The athlete must begin behind the line denoting the start of the lunge. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must remain at the athlete’s side. Athletes are not permitted to switch arms. 

The rep is credited when the athlete gets both heels across the line, has the dumbbell secured at the side, and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

If an athlete is unable to complete a repetition, they must return to the start of the last successfully completed rep as determined by the judge..

Front-rack Walking Lunge: Each lunge begins with a dumbbell in the front rack, the feet together and the athlete standing tall with hips and knees extended. The dumbbell must remain at the shoulder. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell on the shoulders is allowed. Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed. Supporting the dumbbell with the opposite hand is not allowed.  Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed. 

The athlete must begin behind the line denoting the start of the lunge. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must remain above the height of the athlete’s shoulder. If, during the lunge, either head of the dumbbell falls below the level of the athlete’s shoulder, the athlete must stop lunging and return to the last completed rep marked by the judge in order to continue. Athletes are not permitted to switch arms. 

The rep is credited when the athlete gets both heels across the line, has the dumbbell in the front rack position, and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

Overhead Walking Lunge: Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. 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 athlete must be behind the line denoting the start of the lunge. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed rep marked by the judge in order to continue. Athletes are not permitted to switch arms. 

The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

The athlete must finish the entire 25-foot section with both feet over the line, knees and hips extended, and the dumbbell in the overhead position before lowering the dumbbell.

Hanging Knee Raise: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete raises their knees above the level of the hips. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.

Toes to Bar: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete touches both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each team to assist with climbing to the bar if needed.

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