workout description
A - 15 Minute AMRAP
Whilst 2 athletes hold deadlift (60/40kg). The other male and female athletes work through…
100 Cal Row
30 Synchro Down Ups
60 Synchro Wall Balls (6/4kg)
40 Synchro Devils Press (15/10kg)
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Then straight into…
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B - As Fast As Possible with a 5 Minutes time cap
40 Synchro Pull Ups
40 Synchro Toes to Bar
40 Synchro Hand Stand Push Ups
20 minutes on the Clock
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15 Minute AMRAP
Athletes are working in a male and female pair. When switching in and out the deadlift and AMRAP (As Many Reps as Possible) athletes may only start the AMRAP when both athletes have fully picked up the deadlift.
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As Fast As Possible with a 5 Minute time cap.
Any athletes may complete through the gymnastic movements and must be completed in a synchronized fashion.
workout instruction
Workout Standards & Flow Workout Structure
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Total time on the clock: 20 minutes
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Part A:
15 Minute AMRAP (Athletes work in male/female pairs)
Straight into...
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Part B:
5 Minutes for Time (All athletes working synchronously)
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Workout Flow
15 Minute AMRAP
Deadlift Hold Requirement: Before the AMRAP can begin, both athletes in the deadlift pair must fully pick up and hold the barbell at lockout. Only then can the working athletes start accumulating reps.
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Athlete Rotation: Athletes may switch roles (between deadlift hold and working on the AMRAP) at any time, but the AMRAP work can only resume once the new deadlift holders are at full lockout.
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Workout Movements:
100 Cal Row (Partition as needed)
30 Synchronised Down Ups (Chest and thighs must touch the ground at the same time; full extension at the top)
60 Synchronised Wall Balls (6/4kg; full squat below parallel and target must be hit simultaneously)
40 Synchronised Devils Press (15/10kg; chest to the ground, dumbbells locked out overhead simultaneously)
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5 Minutes for Time
2 athletes participate in synchronised gymnastic movements (Any formation).
40 Synchronised Pull-Ups (Chin over the bar at the same time, full extension at bottom)
40 Synchronised Toes-to-Bar (Both feet must make contact at the same time, full extension at bottom)
40 Synchronised Handstand Push-Ups (Head touches the floor, full lockout at the top simultaneously)
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Movement Standards
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Deadlift Hold: Full lockout required, with hips and knees extended and shoulders behind the bar. Any loss of control results in a no-rep for the AMRAP pair.
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Synchronised Movements: Both athletes must meet movement standards at the same time for a rep to count.
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Rowing: Athletes may switch as needed; damper and foot settings can be adjusted during transitions.
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Down Ups: Chest and thighs must touch the ground, and full hip/knee extension is required at the top.
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Wall Balls: Full squat depth below parallel; ball must hit the target at the same time.
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Devil’s Press: Both dumbbells must be locked out overhead simultaneously for reps to count.
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Pull-Ups, Toes-to-Bar, Handstand Push-Ups: Reps only count if both athletes execute the rep simultaneously with proper form.
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Judging & Scoring
15 Minute AMRAP: Total reps completed in the time frame.
Score: Reps completed for Part A
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5 Minutes for Time: Time taken to complete all synchronised reps (or total reps if time cap is reached).
Score: Time or reps completed for Part B (Separate score)
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Equipment Requirements
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Deadlift Bars: 60kg (Male) / 40kg (Female)
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Rowers
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Wall Balls: 6kg (Male) / 4kg (Female)
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Dumbbells: 15kg (Male) / 10kg (Female)
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Pull-Up Rig
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We have made the weights and movements accessible to allow all levels to take part, no movements or weights should be scaled.
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This workout is designed to test teamwork, endurance, and synchronisation. Best of luck to all competing Clans!