WOD Explorer
Browse competition workouts. CF Open WODs include full descriptions.
For Load 6:00 Complex A: 1 Power Clean, 1 Front Squat + 1 Squat Clean Rest 1:00 6:00 Complex B: 1 Power Snatch, 1 Overhead Squat + 1 Squat Snatch
Max Load TC 6 minutes Complex 1 Any Clean 2 Thrusters 3 Shoulder to Overhead 4 Front Squats Deadline is 30.11. at 23.59
00:00-00:15- Warm Up 00:15-00:27- Test 2 - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan" (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run
For Time Time Cap: 14:00 Open: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 50/ ♀ 35kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 70/ ♀ 50kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 90/ ♀ 60kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 110/ ♀ 70kg Master 30-39: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 40-49: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 6 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 50+: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 30/ ♀ 20kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 45/ ♀ 30kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 3 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 75/ ♀ 50kg
For Time: 3 varv 800 m Run 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg *Hela testet genomförs med viktväst 9/6 kg **Bear Hug
Mixed Modality (Test 4) For Time (Time Cap 10 min ) 12 Hang Snatch 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 cal Row 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Snatch 15 kg Bodyweight (Test 5) For Time (Time Cap 10 min ) 18 Air Squat 9 Shuttle Run, 8+8 m 18 Box Step Over 12 Leg Raise 9 Shuttle Run, 8+8 m 12 Leg Raise 18 Box Step Over 9 Shuttle Run, 8+8 m 18 Air Squat Power (Test 6) For Time (Time Cap 5 min) 10 cal AirBike 12 Medball Deadlift 13 kg 8 Medball Squat 13 kg 4 Medball Ground to Overhead
For time: 3/2 Rope climb from seated 15 Power clean to Overhead 80/55kg 3/2 Rope climb from seated 15 Shoulder to overhead 80/55kg 3/2 Rope climb from seated 15 Power clean 80/55kg 3/2 Rope climb from seated
For time: 2/3 Rope climb 15 Power clean to Overhead 65/45kg 2/3 Rope climb 15 Shoulder to overhead 65/45kg 2/3 Rope climb 15 Power clean 65/45kg 2/3 Rope climb Rope climbs: Men: 2 Rope climbs from seated Women: 3 Regular rope climb
For time: 3/2 Rope climb 15 Power clean to Overhead 50/35kg 3/2 Rope climb 15 Shoulder to overhead 50/35kg 3/2 Rope climb 15 Power clean 50/35kg 3/2 Rope climb
Modus : Split as needed Workout : AMRAP: 10min Gewichte: Male: 15kg / 40kg Female: 10kg / 30kg Ablauf Station 1 2 Double DB Burpee Deadlift (add + 2 each round) (15/10kg) 4 Double DB Hang Power Clean + Shoulder to OH (add + 2 each round) (15/10kg) run (7,5m) to station 2 10 DB Goblet Squats (40kg/30kg) run back (7,5m) to station 1 Score : Wiederholungen
Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6 Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B 6 Front Squat @ 50/35 Kg 6 Shoulder to overhead Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B 6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)
Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6 Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B 6 Front Squat @ 50/35 Kg 6 Shoulder to overhead Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B 6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)
Sandbag Cleans: RX Male: 5@45kg 4@57kg 3@70kg 2@80kg max@90kg RX Female: 5@15kg 4@20kg 3@30kg 2@45kg max@57kg SC Male: 5@20kg 4@30kg 3@45kg 2@57kg max@70kg SC Female: 5@15kg on 40" box 4@20kg on 40" box 3@30kg on 40" box 2@45kg on 40" box max@57kg on 40" box
Teams of 3 FFF/MMM 9 min AMRAP 3 burpee boxjump overs R1: 9 Deadlifts (Scaled) / R2: 6 Clean (Int) / R3: 9 Thrusters (Rx) 3 burpee boxjump overs Barbell: 35/50kg Box: 20/24” - scaled: step overs
7 min AMRAP 10 cal standing bike erg 3 burpee box jump overs R1: 12 Deadlifts / R2: 9 Cleans / R3: 6 Thrusters 3 burpee box jump overs Rx: 40/60 - 20/24" Int/Masters: 35/50 - 20/24" Scaled/Teens: 25/40kg - 20/24" - step overs
AMRAP 15 Partner 1: Run Up And Down Stairs (1 time, Up 1 Rep, Down 1 Rep, in total 2 reps) Partner 2: 15 Jumping Air Squats 5 Deadlifts 40/25 kg 4 Power Clean 40/25 kg 3 Shoulder To Overhead 40/25 kg 2 Front Squats 40/25 kg 15 Jumping Air Squats switch each round
then: AMRAP 6 9 Scaled: Leg Raises Rx: Toes to Bar + Scaled: 1 Wall Walk Rx: 6 Handstand Push-Ups + 3 Clean & Jerk ____________________ *Power or Squat Cleans Scaled 40/30kg Rx 50/40kg
00:00-00:15- Warm Up 00:15-00:27- Test 2 - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min "Mulan" (Timecap: 5:00) For Time: 16-12-8 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan" (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run
TEST 2 For time 40 double DB DL 20 DB facing burpees 20 double DB hang Clean & Jerks 10 DB facing burpees - Rest 2:00 - Test 3 6:00 for a heavy complex of 1 Squat Clean + 2 front rack reverse lunges + 1 Squat Clean Score Test 2: Time (mm:ss) Score Test 3: weight Complex must be finished before time cap Weights for Test 2: Seniors & Masters 30 - 44: 22.5/15kg Masters 45+: 15/10kg
This event is performed as a weight ladder. Every 40 seconds, the athlete must successfully complete the prescribed lift at the current weight. At the end of each 40-second interval, the athlete is given 10 seconds to advance to the next barbell in the ladder. Failure to complete the lift within the 40-second window results in elimination, and the athlete’s score will be the last successfully completed weight. Divisions & Movements Ages 12–13 Clean & Jerk Ladder Ages 14–15 / 16–17 Complex Ladder • 1 Clean • 1 Hang Clean • 1 Jerk All movements must be completed unbroken and meet standard judging requirements Weight ranges by category can be found on the Standards page.
5 Rounds for time: 6 Clean and Jerk (30kg) 7 Hanging knee raises 30 Single Unders Time Cap : 12:00
5 Rounds for time: 6 Clean and Jerk (42.5 kg) 7 Toes to Bar 25 Double Unders Time Cap : 12:00
EVENT 2 In 5 mins find RM clean and jerk EQUIPMENT: - barbell - safety clips - weightlifting plates FLOW: On 3, 2, 1 go we pick up the previously loaded bar from the ground to perform a Clean leading into the Jerk. Multiple tryouts are allowed until the 5 min mark is still running. If the lift started 5 sec before the end of the 5 min mark, if the lift was successful it will be counted. If the lift started 4 sec before the end of the 5 min mark, the lift will be invalid. Your score is your heaviest successful lift done in the 5 min mark of the workout. STANDARDS: The Athlete will move the bar from the ground to the shoulder in one smooth motion. Power variations are allowed. Hang clean is not allowed. The barbell must pass through the front-rack position before going overhead. Snatching is not permitted. The Athlete will then take the bar from the shoulder to overhead. You do NOT need to reach full extension of the hips and legs in the receiving position of the clean before beginning the overhead lift. Strict press, push press, push jerk, split jerk are permitted. The rep will be completed when the Athlete stands up to full extension with the barbell fully locked out overhead directly over the middle of the athlete's body, with the arms, hips, and knees extended, and the feet in line under the body. If the feet remain wider than shoulders or not in line with the body (eg. one foot in step forward position) and the bar is dropped, the lift will be invalid. The loaded bar MUST have safety clips on before the lift otherwise the lift will be invalid. THE ATHLETE MUST LOAD AND UNLOAD THE BAR BY HIM/HERSELF! If otherwise, the lift will be invalid. VIDEO SUBMISSION STANDARDS ● State your name, your division, and optional your training box ● Film the bar and plates so the weight can be seen clearly. ● Videos must be uncut and unedited to accurately display the performance. ● Your judge (optional) and a clock or timer must be visible throughout the event. ● Shoot the video so all exercises can be seen clearly meeting the movement standards. ● Videos shot with a fisheye lens or similar lens may be rejected. ● Do NOT use a countdown timer.
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbell unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Everyday Variation : 1 x Dumbbell 15kg / 10kg 2 x D-balls 30kg / 20kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works Dumbbell movements to be on the same arm in one round No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbell unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Intermediate Variation : 1 x Dumbbell 22.5kg / 15kg 2 x D-balls 40kg / 30kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works Dumbbell movements to be on the same arm in one round No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
Arena: Swimming Pool 2 Workout zones run simultaneously Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat Athletes C & D (Zone 2) start standing next to the Ski Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time Each round to be performed by one athlete 50 m Swim (25 m out + 25 m back) 15 Dual Dumbbell Deadlifts 12 Dual Dumbbell Hang Cleans 9 Dual Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work. Athlete A cannot move the dumbbells unless Athlete B is in the water Athlete B can start their swim once Athlete A’s dumbbells are on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests 3 Rounds for time 1000m Ski (distance may be split between athletes as desired) 20 D-Ball Cleans (Split) Elite Variation : 2 x Dumbbell 22.5kg / 15kg 2 x D-balls 70kg / 40kg Rules: Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m) Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time. Teams may not rotate athletes between zones. All assigned work must be completed before the team can finish Any pair The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split 1 athlete must always be resting whilst the other works No dropping of dumbbells People in the pool to wear swim caps provided Time Cap: 20mins Score: There are 2 scores Time of completion Zone 1 Time of completion Zone 2 If time cap is reached, score is total reps/meters completed at 20:00 Movement Standards: Dumbbell Deadlifts - The dumbbells must start on the ground. Athletes must lift the dumbbells, reaching full extension at the top (hips and knees locked out. Dumbbell Hang Cleans - Athletes must deadlift the dumbbells to the hang position before beginning the first rep and clean the dumbbells to the shoulders in one motion. Dumbbell Shoulder to Overhead - Athlete starts standing upright with both dumbbells held at the shoulders. Athletes move the dumbbells from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the dumbbells are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball. Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0. Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m
Arena: Rig Arena Round 1: 40 Syncro Hang Cleans 40 YGIG Single Dumbbell DB Box Step-Up 40 Synchro TTB Round 2: 30 Synchro Hang Cleans 30 YGIG Single Dumbbell DB Box Step-Up 30 Synchro Pull Ups Round 3: 20 Synchro Hang Cleans 20 YGIG Single Dumbbell DB Box Step-Up Max Synchro TTB Intermediate Variation: Male bar @60kg Female bar @ 40kg 1 x Dumbbells 22.5kg / 15kg Rules: All athletes start in the holding area Male and Female pair on the barbell, box & dumbbell movements Any pair on the TTB and pull ups Athletes may switch roles any time, as long as there is a male / female pair on the barbell, box & dumbbell movements Time Cap: 15 minutes Score: Total reps of TTB. If no TTB done, total number of reps. Movement Standards: Hang Cleans - Athletes must deadlift the barbell to the hang position before beginning the first rep. Power clean or squat clean is permitted. The rep is only valid if the athlete stands up fully, showing control with the bar in the front rack position. Dumbbell Box Step Up - Athlete starts facing the box, standing upright holding one dumbbells. Both feet start on the ground on one side of the box. The athlete steps onto the box with one foot, followed by the second foot and steps back down on the same side of the box. Both feet need to be on top of the box at the same time. Athletes may not use the hands or dumbbells to assist on the box.The athlete must show full extension of the hips and knees while standing on top of the box before returning to the floor. The Dumbbell can be held in any way as long as they are off the ground. Toes to Bar - Athletes must start with arms fully extended. Both feet must touch the bar at the same time. Heel must pass the plane of the rig at the bottom of the rep. The synchro is achieved with both athletes feet touch the bar at the same time. Athletes may not hook their feet onto the bar at the top in order to wait for their partner to meet them there. Pull Ups - Athletes must start with arms fully extended. The chin must clearly pass above the bar for both athletes at the same time. Athletes may use any pull-up variation (kipping, butterfly, strict). Both athletes must be in sync at the top position of each rep.