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For Time:

32 Synchro DB facing burpees

160 Double unders (40 each)

10 Synchro Single-arm overhead alternating reverse lunges*

160 Double unders (40 each)

20 Synchro Single-arm overhead alternating reverse lunges*

160 Double unders (40 each)

30 Synchro Single-arm overhead alternating reverse lunges*

160 Double unders (40 each)

40 Synchro Single-arm overhead alternating reverse lunges*

16 Synchro DB facing burpees

20-min cap


Rx divisions:

Men use 50 lbs. dumbbell

Women use 35 lbs. Dumbbell

Scaled divisions:

35/20 lb. Single-arm front rack alternating reverse lunges*, same number (40 reps) single unders

*The dumbbell must be switched in hands at the halfway point of each set.

Score is the time to complete the workout.


This workout begins with all athletes standing in front of their dumbbells on the ground. After the call of “3, 2, 1 ... go,” all athletes will begin together with 32 synchro dumbbell facing burpees. Once complete, they will move forward to double/single unders, where they will work at the same time to complete 50 double unders (or single unders for scaled) each. Once each athlete has completed their jump rope set, the team will move to the first set of synchro single arm overhead dumbbell reverse lunges, ensuring to switch sides at the halfway point. Once the reps are complete, the team will move to the jump rope and complete in the same fashion as round 1. After the fourth round of synchro dumbbell overhead reverse lunges is complete, the athletes will finish the workout with 16 final synchro dumbbell facing burpees. Refer to movement standards below.


  • (4) dumbbells of the appropriate weight for your division

  • Jump ropes

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.


Synchro dumbbell facing burpees - Similar to a bar facing burpee, the athlete begins standing, lowers the chest to touch the ground, with the head behind the DB, then returns to standing before jumping over their dumbbell ensuring the feet pass clearly over the dumbbell as opposed to around the sides. In the synchro burpee, all athletes must have their chests on the ground at the same time. The rep is counted when all athletes have had their chest on the ground at the same time, then return to their feet and get to the other side of the dumbbell.

Double unders/Single unders - For the double under, the rope must pass completely under the feet twice for each jump. For scaled divisions, the single under may be used in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

Synchro single arm overhead dumbbell reverse lunge - This movement begins with all athletes holding the dumbbell overhead, the feet together and standing tall with hips and knees extended. At the same time, the athletes will step one leg backward so that the knee touches the ground simultaneously. The athletes will then step forward to where the feet return together again. Both the bottom and the top of the rep must stay within synchronization - all four athletes at the bottom, then all four athletes at the top. Teams do not have to alternate feet (however, it’s recommended), but they must switch the carrying side of the dumbbell at the halfway point. If the dumbbell of any one athlete falls below the height of their head, touches their body or the ground, the rep for the entire team may need to be started over.

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