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For Time (14 Min Cap):

  • 30 Dumbbell Front Squats – F/F
  • 4 Rope Climbs (15’) – F/F
  • 50ft Handstand Walk – F/F
  • 10 Synchro Single Arm Devil Press – All Four Athletes
  • 30 Dumbbell Front Squats – M/M
  • 4 Rope Climbs (15’) – M/M
  • 50ft Handstand Walk – M/M
  • 10 Synchro single Arm Devil Press – All Four Athletes
  • 30 Dumbbell Thrusters – F/F
  • 4 Rope Climbs (15’) – F/F
  • 50ft Handstandwalk – F/F
  • 10 Synchro Single Arm Devil Press – All Four Athletes
  • 30 Dumbbell Thrusters – M/M
  • 4 Rope Climbs (15’) – M/M
  • 50ft Handstand Walk – M/M
  • 10 Synchro Single Arm Devil Press – All Four Athletes

*Score is time or total reps at the 14-minute cap*

Scaling Key

Handstand Walk:  All divisions can choose to handstand walk or wheelbarrow walk. Whichever movement the team chooses must be used by the ENTIRE TEAM for the length of the workout. 1 male and 1 female may complete the entire length if desired. *Wheelbarrow walks will be 100 ft, and the handstand walks will be 50 ft.

RX: Dumbbell 70/50

Masters 35+: Dumbbell 50/35

Intermediate/Masters 45+: Dumbbell 35/25

Novice: Dumbbell 25/20, Scaled Rope Climb

Team Flow

This workout begins with all four athletes in the starting box approximately 10 feet from the rig. At the call of 3, 2, 1, GO! the pair of female athletes will move toward the rig to complete 30 dumbbell front squats at the designated weight, sharing the reps as desired. The non-working male athletes will remain in the starting box. 

Upon completion of the front squats, the female athletes will complete 4 rope climbs. Both female athletes are permitted in the working area, from the rig to the starting box. Athletes can switch out as needed until 4 climbs are complete.

From there, the female athletes will move to the floor opposite the starting box to complete the 50ft handstand walk consisting of 25ft down and 25ft back. One female will work at a time and the 50ft walk can be split between both athletes. Athletes can switch out only after completing the 25ft increment. The non-working athlete must remain in the starting box unless tagged to perform the exercise. *If teams choose to perform the wheelbarrow walk, they will complete 100ft (or four 25ft lengths).

Once the handstand walk is complete, ALL FOUR athletes will move to the working area to complete the first set of 10 synchronized single arm devil press.

From there, the pair of male athletes will move to the floor to complete 30 dumbbell front squats at the designated weight, sharing the reps as desired. The non-working female athletes will remain in the starting box. 

Upon completion of the front squats, the male athletes will complete 4 rope climbs. Both male athletes are permitted in the working area, from the rig to the starting box. Athletes can switch out as needed until 4 climbs are complete.

From there, the male athletes will move to the floor opposite the starting box to complete the 50ft handstand walk consisting of 25ft down and 25ft back. One male will work at a time and the 50ft walk can be split between both athletes. Athletes can switch out only after completing the 25ft increment. The non-working athlete must remain in the starting box unless tagged to perform the exercise. 

Once the handstand walk is complete, ALL FOUR athletes will move to the working area to complete the second set of 10 synchronized single arm devil press.

From there, the pair of female athletes will complete 30 dumbbell thrusters, 4 rope climbs and the 50ft handstand walk in the same manner as described above. 

Once the handstand walk is complete, ALL FOUR athletes will move to the working area to complete the third set of 10 synchronized single arm devil press.

After the devil press, the pair of male athletes will complete 30 dumbbell thrusters, 4 rope climbs and the 50ft handstand walk in the same manner as described above. 

Once the handstand walk is complete, ALL FOUR athletes will move to the working area to complete the final set of 10 synchronized single arm devil press to finish the work out.

Standards

Dumbbell Front Squat: The rep begins with the athlete standing tall, and one head of the dumbbell resting on each shoulder. The athlete must pass through a full squat in one continuous motion with hip crease below the knees. The rep is credited when the athlete’s hips and knees are fully extended, and one head of the DBs is resting on the shoulders.

Dumbbell Thrusters: A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The dumbbells will be lifted and placed in the front rack position to begin the first rep. The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. The rep is credited when the dumbbells are at full lockout overhead with the hips, knees, and arms fully extended. The hands holding the dumbbells must be directly over or slightly behind the middle of the body with the feet in line. 

Handstand Walk: The athlete must start with feet BEHIND the starting line, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she can start with hands at the last point of contact with the ground that the judge designates. Both hands, including palms and fingers, must cross the 25 ft marker. The athlete may turn while in the handstand, switch partners, or drop and restart the next 25 ft back towards the rig.

Rope Climbs: 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.

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 synchronized focus will be all 4 athlete chests touching the ground simultaneously to begin each rep.

Wheelbarrow Walk: Athlete 1 will start from the plank position with hands underneath the shoulders BEHIND the starting line. Athlete 2 is standing in between the feet of athlete 1, lifting their feet off the ground in any fashion. The rep begins when both athletes advance from the start in this position to the 25 ft marker. Swapping out after 25 ft is permitted. The next 25 ft length be back towards the rig. This will repeat until 100 ft is complete.

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Individuals

For time (10 min cap):

  • 21 Dumbbell Front Squats
  • 25’ Handstand Walk
  • 4 Rope Climbs (15’)
  • 25’ Handstand Walk
  • 15 Single Arm Devil Press
  • 25’ Handstand Walk
  • 4 Rope Climbs
  • 25’ Handstand Walk
  • 9 Dumbbell Thrusters

*Score is time or total reps at the 10 min cap*

Scaling Key

Handstand Walk/Bear Crawl:  All divisions other than Elite or RX can choose to handstand walk or bear crawl. Whichever movement the athlete chooses must be used by the for the length of the workout. *The bear crawls will be 50 ft, and the handstand walks will be 25 ft. 

Elite: Dumbbell 70/50, Handstand Walk, Legless Rope Climb

RX: Dumbbell 70/50, Handstand Walk, Rope Climb

Masters 35-39: Dumbbell 50/35, Handstand Walk or Bear Crawl, Rope Climb

Masters 40-44: Dumbbell 50/35, Handstand Walk or Bear Crawl, Rope Climb

Intermediate: Dumbbell 35/25, Handstand Walk or Bear Crawl, Rope Climb

Masters: 45-49: Dumbbell 35/25, Handstand Walk or Bear Crawl, Rope Climb

Masters 50+ : Dumbbell 35/25, Handstand Walk or Bear Crawl, Rope Climb

Masters 60+: Dumbbell 25/20, Handstand Walk or Bear Crawl, Scaled Rope Climb

Novice: Dumbbell 25/20, Handstand Walk or Bear Crawl, Scaled Rope Climb

Individual Flow

This workout begins with the athlete in the starting box approximately 40 feet from the rig. At the call of 3, 2, 1, GO! the athlete will move to the floor next to the starting box to complete 21 dumbbell front squats at the designated weight. 

Upon completing the front squats, the athlete will begin their 25ft handstand walk towards the rig. *If the athlete chooses to perform the bear crawl, they will complete 50ft (or two 25ft lengths).

Upon completing the handstand walk, the athlete will move to the rig to perform 4 rope climbs. 

Upon completing the rope climbs, the athlete will move back to the floor to complete the 25ft handstand walk back towards the starting box.

Once complete the athlete will begin 15 single arm devil presses.

Upon completing the single arm devil presses, the athlete will begin their 25’ handstand walk towards the rig.

Upon completing the handstand walk, the athlete will move to the rig to perform 4 rope climbs.

Upon completing the rope climbs, the athlete will move back to the floor to complete the 25ft handstand walk back towards the starting box.

Once complete the athlete will begin 9 thrusters.

Once the final rep of thrusters is complete, the athlete must move to the starting box to complete the event.

Standards

Bear Crawl: Athletes will start with only their hands and feet in contact with the ground. Hands must be behind the starting line to start. They will move in a crawling position to the 25 ft marker, then 25 ft back to the start line before sprinting to the rig.

Dumbbell Front Squat: The rep begins with the athelete standing tall, and one head of the dumbbell resting on each shoulder. The athlete must pass through a full squat in one continuous motion with hip crease below the knees. The rep is credited when the athlete’s hips and knees are fully extended, and one head of the DBs is resting on the shoulders.

Dumbbell Thrusters: A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The dumbbells will be lifted and placed in the front rack position to begin the first rep. The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. The rep is credited when the dumbbells are at full lockout overhead with the hips, knees, and arms fully extended. The hands holding the dumbbells must be directly over or slightly behind the middle of the body with the feet in line. 

Handstand Walk: The athlete must start with feet BEHIND the starting line, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she can start with hands at the last point of contact with the ground that the judge designates. Both hands, including palms and fingers, must cross the 25ft marker.

Legless Rope Climbs: The athlete may only use their arms to climb the rope. Legs may be used on the descent after both hands are back on the rope after touching the crossbeam.

Rope Climbs: 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.

Single Arm Devil Press: Athletes will start each repetition standing, with a dumbbell on the ground. The athlete will drop to the floor to perform a push up with one hand on the dumbbell handles. The chest must make contact with the ground. From here, the athlete 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. The athlete may NOT pause at the shoulders and press the dumbbells. The dumbbell must be alternated to the other hand for the next rep.

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