2026 Raptor
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Teams
For Time: 14 Min Cap
- 5 Rope Climbs (1 Athlete) 15′
- 10 Sync Burpees (Team)
- 60 Partner Deadlifts 315/225 (30 Male/30 Female)
- 5 Rope Climbs (1 Athlete)
- 10 Sync Burpees (Team)
- 80 Hang Snatches 135/95 (40 Male/40 Female)
- 5 Rope Climbs (1 Athlete)
- 10 Sync Burpees (Team)
- 100 Ping Pong Wall Balls 30/20 (M/M & F/F) 10’/9’
- 5 Rope Climbs (1 Athlete)
- 10 Sync Burpees (Team)
Scaling Key
- RX / Masters 35+: Partner Deadlift 315/225, Snatch 135/95, Wall Ball 30/20
- Intermediate / Masters 45+: Partner Deadlift 275/185, Snatch 95/65, Wall Ball 20/14
- Novice: Scaled Rope Climb, Partner Deadlift 205/155, Snatch 65/55, Wall Ball 20/14
Key Points
There will be a male and female bar available for use. The female barbell will be loaded with the female snatch weight. ONLY THE MALE BAR WILL BE USED FOR DEADLIFTS. Both male and female pairs will use this barbell for deadlifts. The barbell will be loaded with the male prescribed deadlift weight to start. Once the males have completed their required reps, teams will be responsible for removing ONE plate from each side of the barbell to make the female prescribed weight. After the females finish their last deadlift, teams will be responsible for removing ONE plate from each side of the barbell to make the male prescribed snatch weight. The female bar will not be used during the deadlift portion of this event. Athletes not actively working must remain in the starting box. Only the M or F athlete actively lifting is permitted on the platform. The second athlete is permitted in the vicinity near the platform, designated by the judge.
Team Flow
Teams will start with Females snatch weight on the bar. The Males bar will be loaded with the Male Deadlift weight. All four team members will be in the starting box. At the call of “3-2-1 GO!”, the team will move to the rope to complete 5 rope climbs. Athletes may switch out at any time. Once complete, athletes will move to the floor to complete 10 synchronized burpees as a team.
Next, the team will move to the barbell for the males to complete 30 Partner Deadlifts at the prescribed male weight. Once complete the bar will be stripped down to the female prescribed weight for the females to complete 30 Partner Deadlifts. After the last deadlift, the barbell will be stripped down to the prescribed male snatch weight. From here, the team will move to the rope to complete 5 rope climbs and 10 synchronized burpees as a team.
Once complete, the team will move back to the barbell for the males to complete 40 Hang Snatches. Male athletes may switch out at any time. Only the athlete actively lifting is permitted on the platform. The second athlete is permitted in the vicinity near the platform, designated by the judge. Once the male athletes complete 40 reps, the females will move to their barbell to complete 40 reps in the same manner as the males. From here, the team will move to the rope to complete 5 rope climbs and 10 synchronized burpees as a team.
Next, the team will move to the wall balls at the rig for 100 Ping Pong Wall Balls. Males will work as a pair using their prescribed weight and females will work as a pair using their prescribed weight. Teams may switch out pairs at any time. After the final rep, the team will move to the rope to complete the last set of 5 rope climbs and 10 synchronized burpees as a team.
Workout is completed when all four team members return to the starting area.
*Score is the time finished or reps completed at the 14 min cap.
Standards
Partner Deadlift: The barbell begins on the ground with both athletes standing side-by-side. The rep begins when the barbell is lifted until both athletes’ hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Hand placement can be crossover-style or same-side.
Hang Snatch: When lifting the barbell from the ground, the athlete is not permitted to move straight into the snatch. The athlete must stop in the standing position with the barbell at or below the hips before lifting overhead. The athlete will begin the hang snatch from anywhere at or above the knees using any style snatch and must be lifted overhead in one motion.
Partner Ping Pong Wallball: This exercise starts with both athletes standing side-by-side, underneath a single target. The rep begins when one athlete takes the medicine ball from the bottom of a squat (hip crease below the knee), and throws it to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target, it is a “no rep.” After the ball makes contact, it must fall to the second athlete, who receives the ball and moves to the bottom of the squat (as described earlier) and then throws it to the target. If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. Each time the wallball hits the target in the required location, a rep will be counted.
Rope Climb: Using any style rope climb employing both hands and feet, the athlete must climb the rope and touch the crossbeam at the top. Jumping up to begin each ascent is permitted. Athletes must show control on the descent for the rep to be credited.
Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.
Synchronized Burpee: Teams can face the same or opposite directions. The repetition begins when athletes jump or step back to reach the bottom position, with chest and hips touching the ground at the same time. Stepping and/or jumping back to the starting position are both permitted. Each athlete MUST clearly extend hips and move both feet off the ground with hands above the shoulders. The rep is credited when all athletes’ jump with hands above the shoulders. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
Individuals
For Time: 10 Min Cap
- 2 Rope Climbs 15′
- 10 Burpees
- 30 Deadlifts
- 2 Rope Climbs
- 10 Burpees
- 30 Hang Snatches
- 2 Rope Climbs
- 10 Burpees
- 30 Wall Balls 10’/9′
- 2 Rope Climbs
- 10 Burpees
Scaling Key
- RX & Masters 35-39: Deadlift 225/155, Snatch 135/95, Wall Ball 30/20
- Masters 40-44, 45-49: Deadlift 205/145, Snatch 115/85, Wall Ball 20/14
- Intermediate, Masters 50-54, 55-59: Deadlift 185/125, Snatch 95/65, Wall Ball 20/14
- Novice & Masters 60+: (*Novice Scaled Rope Climb) Deadlift 155/105, Snatch 75/55, Wall Ball 20/14
- Teens RX: Deadlift 185/125, Snatch 95/65, Wall Ball 20/14
- Teens Scaled: Scaled Rope Climb, Deadlift 155/105, Snatch 65/55, Wall Ball 20/14
Key Points
The barbell will be loaded with the prescribed deadlift weight to start. Once the required reps are completed, the athlete will strip down the barbell to the prescribed snatch weight.
Individual Flow
The workout begins with the barbell loaded to the prescribed deadlift weight. Athletes will start inside the designated starting box.
At the call of “3-2-1 GO!”, the athlete will complete 2 rope climbs followed by 10 burpees. The athlete will then move to the barbell and complete 30 deadlifts at the prescribed weight. After the final deadlift, the athlete will strip the barbell to the prescribed hang snatch weight before completing another 2 rope climbs and 10 burpees.
The athlete will then complete 30 hang snatches at the prescribed weight. After the final repetition, the athlete will complete 2 rope climbs followed by 10 burpees before moving to the wall ball station.
The athlete will then complete 30 wall ball shots. After the final wall ball, the athlete will complete the final set of 2 rope climbs and 10 burpees. The workout is complete when the athlete returns to the designated starting area.
*Score is the time finished or reps completed at the 10 min cap.
Standards
Burpee: The repetition begins when athletes jump or step back to reach the bottom position, with chest and hips touching the ground at the same time. Stepping and/or jumping back to the starting position are both permitted. Athlete MUST clearly extend hips and move both feet off the ground with hands above the shoulders. The rep is credited when athlete jumps with hands above the shoulders. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.
Deadlift: The barbell begins on the ground. The rep begins when the barbell is lifted until the athlete’s hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Hand placement can be crossover-style or same-side.
Hang Snatch: When lifting the barbell from the ground, the athlete is not permitted to move straight into the snatch. The athlete must stop in the standing position with the barbell at or below the hips before lifting overhead. The athlete will begin the hang snatch from anywhere at or above the knees using any style snatch and must be lifted overhead in one motion.
Rope Climb: Using any style rope climb employing both hands and feet, the athlete must climb the rope and touch the crossbeam at the top. Jumping up to begin each ascent is permitted. Athletes must show control on the descent for the rep to be credited.
Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.
Wall Balls: The rep begins when the medicine ball is taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.