3 Person Team
Starting at 12 Min Mark after The Girls
For Time – 15 Min Cap (27-Min Mark):
- 25/20 Echo Bike Cals (1 Athlete)
- 3 Rope Climbs (1 Athlete) 15’
- 55 Wall Ball Shots (1 Athlete) 10/9’
- 25/20 Echo Bike Cals (1 Athlete)
- 3 Rope Climbs (1 Athlete) 15’
- 45 Sync Toes to Bar (Any 2 Athletes)
- 25/20 Echo Bike Cals (1 Athlete)
- 3 Rope Climbs (1 Athlete) 15’
- 35 Handstand Push Ups (1 Athlete)
- 25/20 Echo Bike Cals (1 Athlete)
- 3 Rope Climbs (1 Athlete) 15’
- 25 Sync Bar Muscle Ups (Any 2 Athletes)
- 25/20 Echo Bike Cals (1 Athlete)
- 3 Rope Climbs (1 Athlete) 15’
- 10 Wall Walks (1 Athlete)
**Athletes may switch out at any time
Scaling Key
- RX: WBS 30/20
- Masters 35+: WBS 30/20, Female: Sync Chest 2 Bar Pull Ups
- Masters 45+/ Intermediate: WBS 20/14, Scaled Handstand Push Ups (25lb Plate w/ Abmat on top), Sync Pull Ups
- Novice: Scaled Rope Climbs, WBS 20/14, Sync Hanging Knee Raises, Hand Release Push Up, Sync Ring Rows, Scaled Wall Walks
Team Flow
Prior to the 12-minute mark, all three athletes will begin in the starting box in front of their designated lane at the rig.
At 3-2-1, GO!
One athlete will begin work on the Echo Bike to complete 25/20 calories. Athletes may switch at any time. Once calories are complete, the team will complete 3 rope climbs, switching as desired.
After completing the rope climbs, athletes will move to the rig to complete the assigned movement for that round.
- Round 1: 55 wall ball shots (one athlete working at a time)
- Round 2: 45 synchro toes-to-bar (two athletes working at a time)
- Round 3: 35 handstand push-ups (one athlete working at a time)
- Round 4: 25 synchro bar muscle-ups (two athletes working at a time)
- Round 5: 10 wall walks (one athlete working at a time)
For all single-athlete movements, the two non-working athletes must remain in the starting box. Athletes may not enter the working area until the working athlete has fully cleared the space.
Upon completion of each round’s gymnastics movement, athletes will return to the Echo Bike to begin the next round.
Athletes may switch at any time unless otherwise specified.
Score: time or total reps at 15 min cap / 27 min mark.
Coed Duo
Starting at 9 Min Mark after The Girls
For Time – 13 Min Cap (22-Min Mark):
- 20 Echo Bike Cals (1 Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 40 Wall Ball Shots (1 Athlete) 10/9’
- 20 Echo Bike Cals (1 Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 32 Sync Toes to Bar (Both Athletes)
- 20 Echo Bike Cals (1 Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 24 Handstand Push Ups (1 Athlete)
- 20 Echo Bike Cals (1 Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 16 Sync Bar Muscle Ups (Both Athletes)
- 20 Echo Bike Cals (1 Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 8 Wall Walks (1 Athlete)
**Athletes may switch out at any time
Scaling Key
- RX: WBS 30/20
- Masters 35+: WBS 30/20, Sync Chest 2 Bar Pull Ups
- Masters 45+/ Intermediate: WBS 20/14, Scaled Handstand Push Ups (25lb Plate w/ Abmat on top), Sync Pull Ups
- Novice: Scaled Rope Climbs, WBS 20/14, Sync Hanging Knee Raises, Hand Release Push Up, Sync Ring Rows, Scaled Wall Walks
Team Flow
Prior to the 9-minute mark, both athletes will begin in the starting box in front of their designated lane at the rig.
At 3-2-1, GO!
One athlete will begin work on the Echo Bike to complete 20 calories. Athletes may switch at any time. Once calories are complete, the team will complete 2 rope climbs, switching as desired.
After completing the rope climbs, athletes will move to the rig to complete the assigned movement for that round.
- Round 1: 40 wall ball shots (one athlete working at a time)
- Round 2: 32 synchro toes-to-bar (two athletes working at a time)
- Round 3: 24 handstand push-ups (one athlete working at a time
- Round 4: 16 synchro bar muscle-ups (two athletes working at a time)
- Round 5: 8 wall walks (one athlete working at a time)
For all single-athlete movements, the non-working athletes must remain in the starting box. Athletes may not enter the working area until the working athlete has fully cleared the space.
Upon completion of each round’s gymnastics movement, athletes will return to the Echo Bike to begin the next round.
Athletes may switch at any time unless otherwise specified.
Score: time or total reps at 13 min cap / 22 min mark.
Teens 14-17 Adult-Youth Duo Rx/Scaled
For Time – 10 Min Cap:
*1 Athlete Works at a time:
- 10/8 Echo Bike Cals (Each Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 20 Wall Ball Shots (Each Athlete) 10/9’
- 10/8 Echo Bike Cals (Each Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 15 Toes to Bar (Each Athlete)
- 10/8 Echo Bike Cals (Each Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 10 Handstand Push Ups (Each Athlete)
- 10/8 Echo Bike Cals (Each Athlete)
- 2 Rope Climbs (1 Athlete) 15’
- 5 Wall Walks (Each Athlete)
**Rope climbs allow switching anytime. All other movements require one athlete to complete all reps before the other starts.
Scaling Key
- Adults
- RX: WBS 30/20
- Scaled: WBS 20/14, Hanging Knee Raises, Hand Release Push Up, Ring Rows, Scaled Wall Walk
- Teens
- RX: WBS 20/14
- Scaled: Med Ball Squats 30/20, Hanging Knee Raises, Hand Release Push Up, Ring Rows, Scaled Wall Walk
Flow
Both athletes will begin in the starting box in front of their designated lane at the rig.
At 3-2-1, GO!
One athlete will begin work on the Echo Bike to complete 10/8 calories, followed by the opposite athlete. Once calories are complete, the team will complete 2 rope climbs, switching as desired.
After completing the rope climbs, athletes will move to the rig to complete the assigned movement for that round.
- Round 1: 20 wall ball shots each
- Round 2: 15 toes-to-bar each
- Round 3: 10 handstand push-ups each
- Round 4: 5 wall walks each
Non-working athletes must remain in the judge-designated area. Athletes may not enter the working area until the working athlete has fully cleared the space.
Upon completion of each round’s gymnastics movement, athletes will return to the Echo Bike to begin the next round.
Score: time or total reps at 10-minute cap.
13 and Under Adult-Youth Duo Rx/Scaled
For Time – 10 Min Cap:
*1 Athlete Works at a time:
- 10/8 Echo Bike Cals (Adult)
- 25 Double Unders (Youth)
- 2 Rope Climbs 15’ (Any Athlete)
- 20 Wall Ball Shots 10/9’ (Adult)
- 20 Medicine Ball Squats (Youth)
- 10/8 Echo Bike Cals (Adult)
- 25 Double Unders (Youth)
- 2 Rope Climbs 15’ (Any Athlete)
- 15 Toes to Bar (Each Athlete)
- 10/8 Echo Bike Cals (Adult)
- 25 Double Unders (Youth)
- 2 Rope Climbs 15’ (Any Athlete)
- 10 Handstand Push Ups (Each Athlete)
- 10/8 Echo Bike Cals (Adult)
- 25 Double Unders (Youth)
- 2 Rope Climbs 15’ (Any Athlete)
- 5 Wall Walks (Each Athlete)
**Rope climbs allow switching anytime. All other movements require one athlete to complete all reps before the other starts.
Scaling Key:
- Adults:
- RX: WBS 30/20
- Scaled: Scaled Rope Climbs, WBS 20/14, Hanging Knee Raises, Hand Release Push Ups, Ring Rows. Scaled Wall walk
- Youth – *Must bring your own jump rope.
- RX: Med Ball Squat 30/20
- Scaled: Single Unders, Scaled Rope Climbs, Med Ball Squat 20/14. Hanging Knee Raises, Hand Release Push Ups, Ring Rows, Scaled Wall Walk
Flow:
Both athletes will begin in the starting box in front of their designated lane at the rig.
At 3-2-1, GO!
The adult athlete will begin work on the Echo Bike to complete 10/8 calories, followed by the youth completing jump rope reps. Once complete, the team will complete 2 rope climbs, switching as desired.
After completing the rope climbs, athletes will move to the rig to complete the assigned movement for that round.
- Round 1: 20 wall ball shots / 20 med ball squats
- Round 2: 15 toes-to-bar each
- Round 3: 10 handstand push-ups each
- Round 4: 5 wall walks each
Non-working athletes must remain in the judge-designated area. Adult athletes may spot the youth athlete with movements, but not assist with completing repetitions.
Upon completion of each round’s gymnastics movement, athletes will return to the Echo Bike and jump rope to begin the next round.
Score: time or total reps at 10 min cap
10 and Under Adult-Youth Duo
For Time – 10 Min Cap:
- 10/8 Echo Bike Cals (Adult)
- 25 Single Unders (Youth)
- 20 Wall Ball Shots 20/14 (Adult) 10/9’
- 20 MB Squats 14lb (Youth)
- 10/8 Echo Bike Cals (Adult)
- 25 Single Unders (Youth)
- 20 High Five Site Ups
- 10/8 Echo Bike Cals (Adult)
- 25 Single Unders (Youth)
- 20 Hand Release Push Ups (Each Athlete)
- 10/8 Echo Bike Cals (Adult)
- 25 Single Unders (Youth)
- 10 Inch Worms (Each Athlete)
**High five sit ups are done as a team. All other movements require one athlete to complete all reps before the other starts.
Scaling Key:
Youth – *Must bring your own jump rope.
Flow:
Both athletes will begin in the starting box in front of their designated lane at the rig.
At 3-2-1, GO!
The adult athlete will begin work on the Echo Bike to complete 10/8 calories, followed by the youth completing jump rope reps.
After completing the bike/jump rope, athletes will move to the rig to complete the assigned movement for that round.
- Round 1: 20 wall ball shots / 20 med ball squats
- Round 2: 20 high five sit ups
- Round 3: 20 hand release push-ups each
- Round 4: 10 inch worms each
Non-working athletes must remain in the judge-designated area. Adult athletes may spot the youth athlete with movements, but not assist with completing repetitions.
Upon completion of each round’s gymnastics movement, athletes will return to the Echo Bike and jump rope to begin the next round.
Score: time or total reps at 10-minute cap.
Layout
Adult
Youth
Standards
Echo Bike: A Rogue Echo Bike will be used for this event. Athletes are allowed to adjust the seat height as needed, however athletes will not be permitted to manipulate the monitors. Athletes must not get off the bike until the appropriate calories are met.
High Five Sit Up: The rep begins with both athletes face up with hands touching the ground above the shoulders and feet interlocked. The rep is complete when both athletes sit up and complete a “high five” with both hands. Ab mats will not be used.
Inchworm: From a standing position, the athlete will hinge at the hips and place the hands on the floor in front of the feet. The athlete will walk the hands forward until the chest and quads are resting on the ground, creating a plank position with the body in a straight line from head to heels. The athlete will then walk the hands back toward the feet and return to a fully upright standing position with hips and knees fully extended. Each repetition begins and ends with the athlete standing tall. Bending the knees is permitted. Heels are not required to remain in contact with the floor.
Medicine Ball Squat: The rep begins when the medicine ball is held in front of the body at chest level. The athlete must squat with the ball held securely at the chest and clearly cross the crease of the hip below the knee while maintaining control of the ball. The rep is complete once the athlete returns to the top with hips and knee fully extended and the ball held at the chest.
Pull Up: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the chin rises above the bar. One stepper will be available on the rig in each lane to assist with getting to the bar.
Ring Row: The rep begins with the athletes’ elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athletes pull until the chest or arms touch the rings. Kipping is permitted.
Rope Climb: 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.
Synchronized Bar Muscle Up: The athletes must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The Synchronized rep is complete once both athletes achieve full lock out above the bar at the same time.
Synchronized Chest to Bar Pull Up: The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The synchronized rep is complete when both athlete’s chest clearly comes into contact with the bar at the same time at or below the collarbone.
Synchronized Hanging Knee Raise: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when the athletes raise their knees above the level of the hips at the same time. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.
Synchronized Pull Up: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when both athletes’ chins rise above the bar at the same time. One stepper will be available on the rig in each lane to assist with getting to the rings.
Synchronized Ring Row: The rep begins with the athletes’ elbows fully extended and heels on the ground across the plane of the rig. The synchronized rep is complete when the athletes pull until the chest or arms touch the rings at the same time. Kipping is permitted.
Synchronized Toes to Bar: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when the athletes touch both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each team to assist with climbing to the bar if needed.
Wall Balls: The rep begins when the medicine ball is taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.
Wall Walks: For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. The line 10 inches from the wall is the top of the rep.
Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line at the 10-inch mark before the athlete may descend. Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.
The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.
Wall Walk (SCALED ONLY): For all scaled athletes, the tape line is measured 55 inches from the wall to the edge of the tape that is CLOSEST to the wall.
Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the tape line.
On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The fingers may NOT be touching the tape line.
The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.