top of page
  • Writer's pictureAdmin



In MF pairs, complete for time:

75 Synchro Pull ups

75 Synchro Box jumps

75 Synchro Sit Ups

75 Synchro Alternating dumbbell snatch

In order for the working pair to earn reps, the other MF pair must be holding the top of the deadlift.

20-minute cap.


Rx divisions:

Men use 255 lbs for deadlift hold, 24” box jump, and 50 lb. dumbbell.

Women use 175 lbs. for deadlift hold, 20” box jump, and 35 lb. dumbbell.

Scaled divisions:

Men use 175 lb. for deadlift hold, 24” box with step ups allowed, 35 lb. dumbbell, and jumping pull ups

Women use 115 lb. for deadlift hold, 20” box with step ups allowed, 20 lb. dumbbell, and jumping pull ups

Score is the time to complete the workout.


This workout begins with the MF pairs at their stations - MF pair 1 will be at the pull up station, while MF pair 2 will be at the deadlift bars. After the call of “3, 2, 1 ... go,” MF pair 2 will lift the deadlift bars so that MF pair 1 can begin working on the chipper. The team may switch out either one or two athletes from the chipper to the deadlift station as often as they would like. Once the pull up station is complete, the team will move to the box jumps, then the situps, and finally dumbbell snatch. Reps done in the chipper without both deadlift bars being locked out in the top of the deadlift DO NOT COUNT!!!


  • (2) Barbells for deadlift hold, collars, and weights loaded to the appropriate level for your division

  • (2) Boxes to the appropriate height for your division

  • (2) Dumbbell of the appropriate weight for your division

  • Pullup bar

  • An Abmat or other situp mat along with something to be used to hold the feet while doing situps may be used.

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.


All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show all the weights on the barbell. A clock or timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.


Deadlift hold - This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, each of the athletes will lift their own bars to top position and hold. At the top, the athlete’s hips and knees must maintain full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No straps or assistance of any sort may be used to hold onto the bar. A switch or hook grip may be used.

Synchro Pull up - This is a standard chin-over-bar pullup. Dead hang, kipping or butterfly pull ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand or mixed grip are all permitted. A rep is counted when each of the partner's chins pass above the bar at the same time. For scaled divisions, a jumping pull up may be used in which a box is placed underneath the pull up bar for “jumping” assistance. The height of the box is determined by when both of the athlete’s hands are raised standing on the box, the wrist is no more than 6” above the height of the bar. The pull up must still meet the range of motion standards where the arms are fully extended at the bottom of the pull up, and the both of the partner’s chins must go over the vertical plane of the bar at the top at the same time.

Synchro Box Jump - This is a standard box jump. Athlete’s start with both feet on the ground and face the side of their box. Do not angle the box and jump or step up on the corner. Rx athletes must jump with a two-foot take off. Scaled athletes may jump or step up to the box. Stepping off the box for all athletes is allowed. Using hands to push on the legs for step ups is not allowed. A rep is credited when both athletes have both feet on the top of the box; and hips and knees are fully extended, with head and shoulders over the hips. Reaching extension in mid air is a no rep.

Synchro Situp - The begins with each of the athletes sitting vertical and spine tall. They may be facing or beside each other. The legs should be forward with the knees bent, or in a “butterfly” position. Weights or another object may be used as an anchor for the feet. Together, the athletes will sit back, touch their hands to the ground above their head, then return forward to where their head is tall and shoulders are above the hips. In order for the rep to count, athletes must be at the top of each completed rep at the same time. Reps will not be counted if the athlete does not return to the fully upright position.

Synchro Alternating dumbbell snatch - The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. Athletes may face, or stand beside each other. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. In order for the rep to count, both athletes must complete the rep together and have the DB’s in the overhead position at the same time.

167 views0 comments

Recent Posts

See All
bottom of page