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<p>As Many Repetitions As Possible in 20 Minutes of Synchronized Burpees (All 4 Athletes)</p><p><br></p><p>Every 4:00 minutes starting at minute 0 all 4 athletes must complete 10 Shuttle Runs (Each Shuttle Run is 15 meters down and back)</p><p><br></p><p>Score: Total Number of Burpees</p>
<p><strong>Athletes will have 5 minutes to establish their heaviest successful complex consisting of:</strong></p> <p><br></p> <p>1 Clean</p> <p>1 Front Squat</p> <p>1 Hang Clean</p> <p><br></p> <p>The weight on the bar may be built up during the time window.</p> <p><br></p> <p>✔ All three movements must be successfully completed before the end of the 5th minute for the lift to count.</p> <p><br></p> <p>❌ Any incomplete complex or lift finished after the time cap will not be valid.</p> <p><br></p> <p><br></p> <p><br></p> <p><br></p> <p><br></p>
<p><strong>This workout is performed in four elimination rounds. </strong></p> <p><strong>Athletes must complete the sequence exactly as written in each round.</strong></p> <p><br></p> <p><strong>Round 1 - 14 Athletes</strong></p> <p><br></p> <p>1 Wall Walk<br> 4 Clean and jerk</p> <p>1 Wall Walk</p> <p>4 Clean and jerk</p> <p><br> Time cap: 60s</p> <p><br> <em>Weight: 40 kg</em></p> <p><em>Elimination: 6 athletes are eliminated</em></p> <p><em>Advancing: Top 8 athletes move on to Round 2</em></p> <p><br> <strong>Round 2 - 8 Athletes </strong></p> <p><br></p> <p>1 Wall Walk<br> 3 Clean and jerk</p> <p>1 Wall Walk</p> <p>3 Clean and jerk</p> <p><br></p> <p>Time cap: 60s</p> <p><em><br> Weight: 50 kg</em></p> <p><em>Elimination: 4 athletes are eliminated</em></p> <p><em>Advancing: Top 4 athletes move on to Round 3 (Semifinal)</em></p> <p><br></p> <p><br></p> <p><br> <strong>Round 3 - 4 Athletes (Semifinal)</strong></p> <p><br></p> <p>1 Wall Walk<br> 2 Clean and jerk</p> <p>1 Wall Walk</p> <p>2 Clean and jerk</p> <p><br></p> <p>Time cap: 60s</p> <p><br></p> <p><em>Weight: 60 kg</em></p> <p><em>Elimination: 2 athletes are eliminated</em></p> <p><em>Advancing: Top 2 athletes move on to the Final Round</em></p> <p><br></p> <p><br> <strong>Round 4 - FINAL </strong></p> <p><br></p> <p>1 Wall Walk<br> 1 Clean and jerk</p> <p>1 Wall Walk</p> <p>1 Clean and jerk</p> <p><br></p> <p>Time cap: 60s</p> <p><br></p> <p><em>Weight: 70 kg</em></p> <p><em>This round determines the event winner</em></p> <p><br></p> <p><em><strong>Notes</strong></em></p> <p><em>Athletes are ranked based on finishing time. If fewer athletes complete the round than available advancement spots, ranking is determined by total completed reps.</em></p> <p><br></p> <p><em><strong>Scoring & Ranking</strong></em></p> <p><em>Athletes are ranked strictly by finishing time in each round. The timing system records results with hundredths of a second, ensuring precise ranking and eliminating ties.</em></p> <p><em>If an athlete does not complete the required work within the 90-second time cap, they are ranked below all athletes who finished and placed according to the total number of completed reps</em></p> <p><br></p>
<p><strong>2000</strong> meter Run</p><p><strong>3000</strong> meter Row</p><p></p>
<p><strong>8 </strong>Shuttle Runs (5m) <br><strong>48 </strong>Double Unders <br><strong>16</strong> Box Jump Over<br><strong>16</strong> Toes to Bar<br><strong>8</strong> Shuttle Runs (5m) <br><strong>16 </strong>Toes to Bar<br><strong>16</strong> Box Jump Over<br><strong>48</strong> Double Unders<br><strong>8</strong> Shuttle Runs (5m)<br><strong>8/8</strong> Pistols<br><strong>48</strong> Double Unders<br><strong>16</strong> Box Facing Burpee Over Box<br><strong>16</strong> Chest to Bar Pull-Ups<br><strong>8</strong> Shuttle Runs (5m)<br><strong>16</strong> Chest to Bar Pull-Ups <br><strong>16</strong> Box Facing Burpee Over Box<br><strong>48</strong> Double Unders<br><strong>8/8 </strong>Pistols</p>
<p><strong><u>Herrar/Damer 18 & 20</u></strong><br></p><p><strong>5</strong> m Handstand Walk<br><strong>4/2</strong> Bar Muscle-Ups<br><strong>5</strong> m Handstand Walk<br><strong>10</strong> sek Handstand Hold<br><strong>5</strong> m Handstand Walk med Piroutte<br><strong>6/4</strong> Bar Muscle-Ups<br><strong>5</strong> m Handstand Walk med Piroutte<br><strong>20</strong> sek Handstand Hold<br><strong>5</strong> m Backwards Handstand Walk<br><strong>8/6</strong> Bar Muscle-Ups<br><strong>5</strong> m Backwards Handstand Walk<br><strong>30</strong> sek Handstand Hold<br></p><p><strong><u>Herrar/Damer 16</u></strong></p><p></p><p><strong>5</strong> m Handstand Walk<br><strong>10</strong> Pull-Ups<br><strong>5</strong> m Handstand Walk<br><strong>5</strong> sek Handstand Hold<br><strong>5</strong> m Handstand Walk med Piroutte<br><strong>5</strong> Chest to Bar Pull-Ups<br><strong>5</strong> m Handstand Walk med Piroutte<br><strong>2x5</strong> sek Handstand Hold<br><strong>5</strong> m Backwards Handstand Walk<br><strong>3/2</strong> Bar Muscle-Ups<br><strong>5</strong> m Backwards Handstand Walk<br><strong>3x5</strong> sek Handstand Hold</p><p></p><p><strong><u>Herrar/Damer 14</u></strong></p><p></p><p><strong>10</strong> Toes To Bar<br><strong>5</strong> sek Handstand Hold<br><strong>5</strong> m Handstand Walk<br><strong>5</strong> Pull-Ups<br><strong>5</strong> m Handstand Walk<br><strong>2x5</strong> sek Handstand Hold<br><strong>5</strong> m Handstand Walk med Piroutte<br><strong>3/2</strong> Chest to Bar Pull-Ups<br><strong>5</strong> m Handstand Walk med Piroutte<br><strong>3x5</strong> sek Handstand Hold</p>
<p><strong><u>Herrar/Damer 16, 18 & 20</u></strong><br><br><strong>10</strong> Snatch <strong>*</strong><em> kg</em></p><p><strong><em>20</em></strong><em> Clean </em><strong>*</strong> kg<br><strong>*/*</strong> Cal. SkiErg</p><p><strong>10 </strong>Pull-Over</p><p><strong>*/*</strong> Cal. SkiErg</p><p><strong>20</strong> Clean <strong>*</strong><em> kg</em></p><p><strong><em>10</em></strong><em> Snatch </em><strong>*</strong> kg</p><p><br><strong><u>Herrar/Damer 14</u></strong></p><p><strong>10</strong> Snatch <strong>*</strong><em> kg</em></p><p><strong><em>20</em></strong><em> Clean </em><strong>*</strong> kg</p><p><strong>*/*</strong> Cal. SkiErg</p><p><strong>15/12 </strong>Pull-ups</p><p><strong>*/*</strong> Cal. SkiErg</p><p><strong>20</strong> Clean <strong>*</strong><em> kg</em></p><p><strong><em>10</em></strong><em> Snatch </em><strong>*</strong> kg</p><p></p><p></p><p><strong>* Kalorier/Vikt:</strong></p><p>H/D20: Kalorier: 20/16, Vikt: 55/40 kg</p><p>H/D18: Kalorier: 20/16, Vikt: 50/35 kg</p><p>H/D16: Kalorier 16/12, Vikt: 40/30 kg</p><p>H/D14: Kalorier: 12, Vikt: 30/25 kg</p>
<p><strong><em>*/</em>* </strong>Cal. AirBike</p><p><strong>12</strong> Front Squats <strong>*</strong><em> kg</em></p><p><strong><em>8</em></strong><em> Shoulder to Overhead </em><strong><em>*</em></strong><em> kg </em></p><p><strong><em>4</em></strong><em> Thrusters </em><strong><em>*</em></strong><em> kg<br>-</em></p><p><strong>* Kalorier/Vikter:</strong> <br>H/D20 - Kalorier 32/24, Vikt: 60/42,5 kg <br>H/D18 - Kalorier: 32/24, Vikt: 50/35 kg <br>H/D16 - Kalorier: 20/15, Vikt: 40/30 kg <br>H/D14 – Kalorier: 15, Vikt: 30/25 kg</p>
<p>TIME CAP: 15 min</p> <p><br></p> <p>3 round run</p> <p>1000 m skierg</p> <p>3 round run</p>
<p>15-12-9<br> Kcal row<br> Thruster 40kg</p>
<p>15-12-9</p> <p>Kcal row<br> Thruster 25kg</p> <p><br></p>
<p>15-12-9<br> Unbroken toes to bar<br> HSPU</p>
<p>15-12-9</p> <p>Unbroken toes to bar</p> <p>HSPU</p>
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