3 Person Team
Starting at the 11-minute mark after Tampa Tonnage
3 Rounds For Time – 10 Min Cap (21-Min Mark)
- 300ft Sandbag Bear hug Sprint (Any Athlete)
- 500m/400m Row (Any Athlete)
- 10 Sync Line Facing Burpees (2 Athletes)
- 20 You Go, I Go Box Jumps (2 Athletes)
Score = Time or total reps at 10-minute cap.
**One teammate must bear hug hold a sandbag at all times during this event**
*Upon completion or cap, rest/transition until 23-minute mark
At the 23-minute mark, teams will begin Championship Rounds
Scaling Key
- RX: Sandbag 150/100, Box 30/24
- Masters 35+: Sandbag 150/100, Box 24/20
- Masters 45+/ Intermediate: Sandbag 100/70, Box 24/20
- Novice: Sandbag 70/50, Box 24/20 (Step Ups)
Team Flow
Athletes will begin inside the designated starting box located adjacent to the rower and in front of the sandbag. At the call of “3, 2, 1, GO,” one athlete may cross the start/finish line to begin the sandbag carry.
The athlete will lift the sandbag and carry it in the bear hug position to the 50 ft marker. The athlete will then return with the sandbag to the start/finish line, completing 100ft. This down-and-back carry must be completed three (3) times for a total of 300ft. Athletes may switch at any time during the carry. The sandbag and athlete must fully cross each designated marker line for the distance to count.
Upon completion of the sandbag carry, the working athlete must continue to hold the sandbag or pass the sandbag to another teammate to hold in order for the row to begin. If the sandbag is dropped, the row will not begin until it is secured by a teammate. Teammates may alternate holding the sandbag, but only one athlete will hold it at a time. The bag must not touch the ground until the row is completed. If the sandbag is dropped during the row, the rowing athlete must stop rowing until the bag is secured. Any teammate may begin the 500m/400m row. Athletes may switch out of the row as desired. The row distance must be completed in full before advancing. Athletes may switch out as desired.
Following the row, all three athletes will advance to the midfield line to perform synchronized line-facing burpees, with one athlete carrying the sandbag. If the sandbag is dropped, the burpees will not begin until it is secured by a teammate. Teammates may alternate holding the sandbag, but only one athlete will hold it at a time. The bag must not touch the ground until the burpee requirement is reached. If the sandbag is dropped during the burpees, athletes must stop working until the bag is secured. Two athletes will begin the burpees. Athletes must begin each repetition on opposite sides of the line. Athletes will perform a burpee and finish the repetition by jumping over the line and landing on the opposite side while facing the line.
At the bottom position of the burpee, no part of the athlete’s body may be in contact with or cover the line. All synchronized burpees must be completed simultaneously and meet the movement standard for the repetition to count. Athlete substitutions are permitted at any time.
After completing ten (10) synchronized line-facing burpees, all three athletes will advance to the boxes to complete box jumps, with one athlete carrying the sandbag. If the sandbag is dropped, the box jumps will not begin until it is secured by a teammate. Teammates may alternate holding the sandbag and the bag must not touch the ground until the box jumps requirement is reached. If the sandbag is dropped during the box jumps, athletes must stop working until the bag is secured. Two athletes will complete twenty (20) alternating box jumps in a “You Go, I Go” format. Each athlete must complete ten (10) jumps, alternating each repetition. The working athlete must reach full extension on top of the box and return both feet to the floor before the next athlete begins their repetition. Repetitions that do not meet the movement standard will not count.
Upon completion of the box jumps, all three athletes must return and fully cross the start/finish line with the sandbag to complete the round. All athletes must cross the line before the next athlete is permitted to begin the subsequent sandbag carry.
Athletes will repeat this sequence for the remaining two rounds following the same movement standards and workout flow.
Coed Duo
Starting at the 8-minute mark after Tampa Tonnage
2 Rounds For Time – 8 Min Cap (16-Min Mark)
- 200ft Sandbag Bear hug Sprint (Any Athlete)
- 500m/400m Row (M Round 1, F Round 2)
- 10 Sync Line Facing Burpees (2 Athletes)
- 10 You Go, I Go Box Jumps (2 Athletes)
Score = Time or total reps at 8-minute cap.
*Upon completion or cap, rest/transition until 18-minute mark
At the 18-minute mark, teams will begin Championship Rounds
Scaling Key
- RX: Sandbag 150/100, Box 24
- Masters 35+: Sandbag 150/100, Box 20
- Masters 45+/ Intermediate: Sandbag 100/70, Box 20
- Novice: Sandbag 70/50, Box 20 (Step Ups)
Team Flow
Athletes will begin inside the designated starting box located adjacent to the rower and in front of the sandbag. At the call of “3, 2, 1, GO,” one athlete will cross the start/finish line to begin the sandbag carry.
The athlete will lift the sandbag and carry it in the bear hug position to the 50 ft marker. The athlete will then return with the sandbag to the start/finish line, completing 100ft. This down-and-back carry must be completed two (2) times for a total of 200ft. Athletes may switch at any time during the carry. The sandbag and athlete must fully cross each designated marker line for the distance to count.
Upon completion of the sandbag carry, the working athlete must place the sandbag on the ground and tag a teammate. The male athlete may then begin the 500m/400m row. The row distance must be completed in full before advancing.
Following the row, both athletes will advance to the midfield line to perform synchronized line-facing burpees. Athletes must begin each repetition on opposite sides of the line. Athletes will perform a burpee and finish the repetition by jumping over the line and landing on the opposite side while facing the line.
At the bottom position of the burpee, no part of the athlete’s body may be in contact with or cover the line. All synchronized burpees must be completed simultaneously and meet the movement standard for the repetition to count. Athlete substitutions are permitted at any time.
After completing ten (10) synchronized line-facing burpees, athletes will advance to the box to complete ten (10) alternating box jumps in a “You Go, I Go” format. Each athlete must complete five (5) jumps, alternating each repetition. The working athlete must reach full extension on top of the box and return both feet to the floor before the next athlete begins their repetition. Repetitions that do not meet the movement standard will not count.
Upon completion of the box jumps, both working athletes must return and fully cross the start/finish line to complete the round. Both athletes must cross the line before the next athlete is permitted to begin the subsequent sandbag carry.
Athletes will repeat this sequence for the next round following the same movement standards and workout flow. The female will perform the row.
Teens 14-17 Adult-Youth Duo Rx/Scaled
For Time: 8 Min Cap
- 200ft Sandbag Bear hug Sprint (Adult Athlete)
- 500m/400m Row (Youth Athlete)
- 10 Sync Line Facing Burpees (2 Athletes)
- 10 You Go, I Go Box Jumps 20” (2 Athletes)
- 200ft Sandbag Bear hug Sprint (Youth Athlete)
- 500m/400m Row (Adult Athlete)
- 10 Sync Line Facing Burpees (2 Athletes)
- 10 You Go, I Go Box Jumps 20” (2 Athletes)
*Score is time or total reps at 8-minute cap
Scaling Key
- Adults
- RX: Sandbag 100/70
- Scaled: Sandbag 70/50, Box Step Ups
- Teens
- RX: Sandbag 70/50
- Scaled: Medicine Ball 30/20, Box Step Ups
Flow
Athletes will begin inside the designated starting box located adjacent to the rower and in front of the sandbag. At the call of “3, 2, 1, GO,” the adult athlete will cross the start/finish line to begin the sandbag carry.
The athlete will lift the sandbag and carry it in the bear hug position to the 50 ft marker. The athlete will then return with the sandbag to the start/finish line, completing 100ft. This down-and-back carry must be completed two (2) times for a total of 200ft. Athletes will not switch at any time during the carry. The sandbag and athlete must fully cross each designated marker line for the distance to count.
Upon completion of the sandbag carry, the working athlete must place the sandbag on the ground and tag a teammate. The tagged youth teammate may then begin the 500m/400m row. The row distance must be completed in full before advancing.
Following the row, both athletes will advance to the midfield line to perform synchronized line-facing burpees. Athletes must begin each repetition on opposite sides of the line. Athletes will perform a burpee and finish the repetition by jumping over the line and landing on the opposite side while facing the line.
At the bottom position of the burpee, no part of the athlete’s body may be in contact with or cover the line. All synchronized burpees must be completed simultaneously and meet the movement standard for the repetition to count. Athlete substitutions are permitted at any time.
After completing ten (10) synchronized line-facing burpees, athletes will advance to the box to complete ten (10) alternating box jumps in a “You Go, I Go” format. Each athlete must complete five (5) jumps, alternating each repetition. The working athlete must reach full extension on top of the box and return both feet to the floor before the next athlete begins their repetition. Repetitions that do not meet the movement standard will not count.
Upon completion of the box jumps, both working athletes must return and fully cross the start/finish line to complete the round. Both athletes must cross the line before the next athlete is permitted to begin the subsequent sandbag carry.
Athletes will repeat this sequence for the next round following the same movement standards and workout flow. The youth athlete will begin the second round with the sandbag carry and the adult will perform the row.
13 and Under Adult-Youth Duo Rx/Scaled
For Time: 8 Min Cap
- 200ft Sandbag Bear hug Sprint (Adult Athlete)
- 350m/250m Row (Youth Athlete)
- 10 Sync Line Facing Burpees (2 Athletes)
- 10 You Go, I Go Box Jumps 20” (2 Athletes)
- 200ft Medicine Ball Bear hug Sprint (Youth Athlete)
- 500m/400m Row (Adult Athlete)
- 10 Sync Line Facing Burpees (2 Athletes)
- 10 You Go, I Go Box Jumps 20” (2 Athletes)
*Score is time or total reps at 8-minute cap
Scaling Key:
- Adults
- RX: Sandbag 100/70
- Scaled: Sandbag 70/50, Step Ups
- Youths
- RX: Med Ball 30/20, Climb Ups
- Scaled: Med Ball 20/14, Climb Ups
Flow:
Athletes will begin inside the designated starting box located adjacent to the rower and in front of the sandbag. At the call of “3, 2, 1, GO,” the adult athlete will cross the start/finish line to begin the sandbag carry.
The athlete will lift the sandbag and carry it in the bear hug position to the 50 ft marker. The athlete will then return with the sandbag to the start/finish line, completing 100ft. This down-and-back carry must be completed two (2) times for a total of 200ft. Athletes will not switch at any time during the carry. The sandbag and athlete must fully cross each designated marker line for the distance to count.
Upon completion of the sandbag carry, the working athlete must place the sandbag on the ground and tag a teammate. The tagged youth teammate may then begin the 350m/250m row. The row distance must be completed in full before advancing.
Following the row, both athletes will advance to the midfield line to perform synchronized line-facing burpees. Athletes must begin each repetition on opposite sides of the line. Athletes will perform a burpee and finish the repetition by jumping over the line and landing on the opposite side while facing the line.
At the bottom position of the burpee, no part of the athlete’s body may be in contact with or cover the line. All synchronized burpees must be completed simultaneously and meet the movement standard for the repetition to count. Athlete substitutions are permitted at any time.
After completing ten (10) synchronized line-facing burpees, athletes will advance to the box to complete ten (10) alternating box jumps in a “You Go, I Go” format. Each athlete must complete five (5) jumps, alternating each repetition. The working athlete must reach full extension on top of the box and return both feet to the floor before the next athlete begins their repetition. Repetitions that do not meet the movement standard will not count. *Youth athletes may use arms and legs to climb onto the box and achieve full extension at the top.
Upon completion of the box jumps, both working athletes must return and fully cross the start/finish line to complete the round. Both athletes must cross the line before the next athlete is permitted to begin the subsequent med ball carry.
Athletes will repeat this sequence for the next round following the same movement standards and workout flow. The youth athlete will begin the second round with the med ball carry and the adult will perform the row.
10 and Under Adult-Youth Duo
For Time: 8 Min Cap
- 200ft Sandbag Bear hug Sprint (Adult Athlete)
- 200m Row (Youth Athlete)
- 10 Sync Line Facing Burpees (2 Athletes)
- 10 You Go, I Go Box Jumps 20” (2 Athletes)
- 200ft Medicine Ball Bear hug Sprint (Youth Athlete)
- 500m/400m Row (Adult Athlete)
- 10 Sync Line Facing Burpees (2 Athletes)
- 10 You Go, I Go Box Jumps 20” (2 Athletes)
*Score is time or total reps at 8-minute cap
Scaling Key:
- Adults
- Sandbag 70/50, Step Ups as needed
- Youths
- Med Ball 14, Climb Ups
Flow:
Athletes will begin inside the designated starting box located adjacent to the rower and in front of the sandbag. At the call of “3, 2, 1, GO,” the adult athlete will cross the start/finish line to begin the sandbag carry.
The athlete will lift the sandbag and carry it in the bear hug position to the 50 ft marker. The athlete will then return with the sandbag to the start/finish line, completing 100ft. This down-and-back carry must be completed two (2) times for a total of 200ft. Athletes will not switch at any time during the carry. The sandbag and athlete must fully cross each designated marker line for the distance to count.
Upon completion of the sandbag carry, the working athlete must place the sandbag on the ground and tag a teammate. The tagged youth teammate may then begin the 200m row. The row distance must be completed in full before advancing.
Following the row, both athletes will advance to the midfield line to perform synchronized line-facing burpees. Athletes must begin each repetition on opposite sides of the line. Athletes will perform a burpee and finish the repetition by jumping over the line and landing on the opposite side while facing the line.
At the bottom position of the burpee, no part of the athlete’s body may be in contact with or cover the line. All synchronized burpees must be completed simultaneously and meet the movement standard for the repetition to count. Athlete substitutions are permitted at any time.
After completing ten (10) synchronized line-facing burpees, athletes will advance to the box to complete ten (10) alternating box jumps in a “You Go, I Go” format. Each athlete must complete five (5) jumps, alternating each repetition. The working athlete must reach full extension on top of the box and return both feet to the floor before the next athlete begins their repetition. Repetitions that do not meet the movement standard will not count. *Youth athletes may use arms and legs to climb onto the box and achieve full extension at the top.
Upon completion of the box jumps, both working athletes must return and fully cross the start/finish line to complete the round. Both athletes must cross the line before the next athlete is permitted to begin the subsequent med ball carry.
Athletes will repeat this sequence for the next round following the same movement standards and workout flow. The youth athlete will begin the second round with the med ball carry and the adult will perform the row.
Layout
Standards
Alternating Box Jump (Step-Up for Novice): A two-foot takeoff is always required for box jumps and only the athlete’s feet may touch the box. Jumping OR stepping onto and off the box is permitted. Using hands to push into the legs during the step-up is not allowed. The rep is credited when both feet are on top of the box, hips and knees are fully extended, with head and shoulders over the hips. Reaching extension in midair is a no rep. From there, the athlete will move to the floor in order for the other athlete to complete their box jump repetition. Athletes will alternate single reps, with one athlete completing one repetition and then the other, continuing in sequence until the total number of reps is reached.
Row: A Rogue Echo Rower will be used for this event. The damper can be at any setting desired. The rower handle cannot be dropped and must be placed in the rack when changing athletes. Oncoming athletes must be seated on the rower before pulling the handle to begin stride.
Sandbag Bear Hug Carry: The athlete will hold the sandbag entirely on the front of the body, lower than the chin and above the thighs. Once secure the athlete will carry the sandbag in this position to the designated marker. At no time can the bag be carried on the shoulders, at or below the knees. Athletes must place the bag at the designated marker to complete the carry.
Sandbag Bear Hug Hold (Trios Only): The hold begins with the sandbag placed entirely on the front of the body, in a position lower than the chin and above the thighs for the duration of the hold. The bag will be supported with the athlete’s arms only in a “bear hug” position. The athlete’s hands and arms can be positioned anywhere they would like on/around the bag with interlocking fingers, arms and wrists. Holding the bag from the bottom is permitted. Hitching to regain control is permitted as long as the bag stays in the approved position on the body. Resting in the bottom of the squat with the sandbag is not permitted.
The hold is over when the bag is no longer in the approved hold position, rests on the thighs, moves above the chin or hits the ground.
Non-working teammates may alternate holding the sandbag, but only one athlete will hold it at a time, and the bag must not touch the deck until the exercise is completed
Synchronized Line-Facing Burpee: The burpees must be performed perpendicular to and facing the line. Athletes must begin each repetition on opposite sides of the line. The rep begins when athletes jump or step back to reach the bottom position at the same time. Each athlete’s head must stay behind the line. Stepping and/or jumping back to the starting position are both permitted. Each athlete MUST clearly move over the line. Both feet must be off the ground as the athlete passes over the line. Athletes do NOT need to use a two-foot take off. Touching the barbell on the jump or step over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the line. There is no requirement to land with both feet at the same time. The athlete must be perpendicular to and facing the line before starting the next rep. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.