This workout begins with the teams on the starting mat.

At the “beep” signal, they will head to the worm to perform the first set of BOW. Once completed, they will begin to perform the first set of repetitions of Worm Clean and Jerk. After completing the set, one of the athletes will head to the rack to start the first set of Rope Climbs while their teammates hold the worm in the hold position.

They can alternate between the worm and the rope as they wish, as long as the relay is carried out in the worm area, and this one having to be in the hold position before starting each repetition of Rope Climb. In the same way, they will continue with the sets of and BOW, Worm Clean and Jerk and Rope Climb.

Once the last repetition of Rope Climb is finished, the entire team must run towards the finish line, where the time will be stopped once the entire team has crossed it.

This workout begins with the teams on the starting mat.

At the “beep” signal, they will head to the worm to perform the first set of BOW. Once completed, they will begin to perform the first set of repetitions of Worm Clean and Jerk. After completing the set, one of the athletes will head to the rack to start the first set of Rope Climbs while their teammates hold the worm in the hold position.

They can alternate between the worm and the rope as they wish, as long as the relay is carried out in the worm area, and this one having to be in the hold position before starting each repetition of Rope Climb. In the same way, they will continue with the sets of and BOW, Worm Clean and Jerk and Rope Climb.

Once the last repetition of Rope Climb is finished, the entire team must run towards the finish line, where the time will be stopped once the entire team has crossed it.

This workout starts with the athletes behind the starting line. At the beep signal, 2 athletes will hang from the rack and perform the first round of 3 Synchro first gymnastic exercise, after completing them the 4 team members will go to the first quad to perform 5 reps of Synchro DB (one DB each team member). After finishing this first round, 2 athletes will return to the rack to start the second round, in the same way they have performed round 1.

This is how they will perform rounds 1, 2, 3, 4 and 5. After finishing round 5, and before starting round 6, each athlete must move their dumbbell to the next quadrant. They will do the same after round 6, and after round 7.

Once round 8 is completed, one of the athletes will move to the area where the rope will be located, and must perform 50 heavy DU, crossing the finish line when finished. After him, the rest of the team members must complete their 50 Heavy DU, one after the other, and all of them must complete their 50 Heavy DU.

The time will stop when the last athlete crosses the finish line after completing his 50 Heavy DU. During the entire workout 2 athletes will wear a 9kg vest and a 6kg vest. Weights and ranges of motion will depend on each category. 

Este workout comienza con los atletas tras la línea de salida. A la señal de beep, 2 atletas se colgarán del rack y realizarán la primera ronda de 3 Synchro de primer ejercicio gimnástico, tras completarlos los 4 componentes del equipo se dirigirán hacia el primer cuadrante para realizar 5 repeticiones de Synchro DB (una DB cada componente del equipo).

Tras terminar esta primera ronda, 2 atletas volverán al rack para comenzar la segunda ronda, de la misma manera que han realizado la ronda 1. Asi realizarán las rondas 1, 2, 3, 4 y 5. Tras finalizar la ronda 5, y antes de comenzar la ronda 6, cada atleta deberá mover su mancuerna hasta el cuadrante siguiente. Lo mismo harán tras la ronda 6, y tras la ronda 7.

Una vez completada la ronda 8, uno de los atletas pasará a la zona donde estará situada la comba, y deberá realizar 50 heavy DU, cruzando la línea de meta cuando los haya terminado. Tras el, deberán de ser el resto de componentes del equipo, uno tras otro los que completen sus 50 Heavy DU, debiendo todos ellos completar sus 50 Heavy DU.

El tiempo se detendrá cuando el último atleta cruce la línea de meta tras realizar sus 50 Heavy DU. Durante todo el workout 2 atletas llevarán puesto  un chaleco de 9kg y otro chaleco de 6kg. Los pesos y los rangos de movimiento dependerán de cada categoría.

This test is to be constituted in COUPLE A and COUPLE B. It starts with the athletes on the starting mat. At the “beep” signal, COUPLE A goes to the SlamBall and COUPLE B goes to the machines. 

COUPLE A starts their round of 20 SlamBall Squats and 20m Tank Push while COUPLE B starts racking up calories on the machines. When PAIR A has finished the 20 SlamBall Squats, one athlete of that couple pushes the Tank in the direction of the 10m rig and the other athlete of the couple pushes it towards the 10m finish, at the completion of 20m the athlete who just finished with the Tank moves the chesspiece marking the end of the round. 

COUPLE A goes to the machines where they will switch with COUPLE B. COUPLE A starts working on the calories and COUPLE B begins their round of 20 SlamBall Squats and 20m Tank Push. When COUPLE B completes the 2nd round, the athlete who completes the Tank Push moves the chesspiece. Repeating this process until all 4 rounds are completed or time expires. If athletes complete Test 4A within the 6min cap, they can change as they wish on the machines for the remaining time. Test 4B ends at the sound of the horn at 6min.

This test is to be constituted in COUPLE A and COUPLE B. It starts with the athletes on the starting mat. At the “beep” signal, COUPLE A goes to the SlamBall and COUPLE B goes to the machines. 

COUPLE A starts their round of 20 SlamBall Squats and 20m Tank Push while COUPLE B starts racking up calories on the machines. When PAIR A has finished the 20 SlamBall Squats, one athlete of that couple pushes the Tank in the direction of the 10m rig and the other athlete of the couple pushes it towards the 10m finish, at the completion of 20m the athlete who just finished with the Tank moves the chesspiece marking the end of the round. 

COUPLE A goes to the machines where they will switch with COUPLE B. COUPLE A starts working on the calories and COUPLE B begins their round of 20 SlamBall Squats and 20m Tank Push. When COUPLE B completes the 2nd round, the athlete who completes the Tank Push moves the chesspiece. Repeating this process until all 4 rounds are completed or time expires. If athletes complete Test 4A within the 6min cap, they can change as they wish on the machines for the remaining time. Test 4B ends at the sound of the horn at 6min.

The workout starts with the athletes on the starting mat. At the “beep” signal, 2 athletes will go to the rack to perform 40 Synchro T2B, being able to alternate as they wish, as long as the relay is done in the athlete changeover zone behind the line. Once completed, 2 athletes will perform 30 Synchro HSPU on the wall under the rack enabled for this purpose, and may also alternate as they wish, following the same procedure above. Once these are completed, the 4 athletes of the team will go to the bars, already preloaded with their weight, to perform the 20 repetitions of 4 Synchro Power Clean. When they finish them, one of the athletes will advance the Chesspiece to the box marked as Round 2, and after that they can start Round 2. In this 2nd round, 2 athletes will go to the rack, while the rest wait behind the line, to perform 30 Synchro T2B. After completing these, 2 athletes will perform 20 Synchro HSPU, athlete changes being as they wish, following the same procedure as in Round 1. Once these are completed, all 4 athletes will return back to the bars, to each load one, and perform the 10 reps of Synchro Hang Power Clean (all 4 athletes). Once all repetitions are completed, they must run and cross the finish line. The time will stop when the last athlete has crossed the finish line. Weights and ranges of motion will depend on each category.

The workout starts with the athletes on the starting mat. At the “beep” signal, 2 athletes will go to the rack to perform 40 Synchro T2B, being able to alternate as they wish, as long as the relay is done in the athlete changeover zone behind the line. Once completed, 2 athletes will perform 30 Synchro HSPU on the wall under the rack enabled for this purpose, and may also alternate as they wish, following the same procedure above. Once these are completed, the 4 athletes of the team will go to the bars, already preloaded with their weight, to perform the 20 repetitions of 4 Synchro Power Clean. When they finish them, one of the athletes will advance the Chesspiece to the box marked as Round 2, and after that they can start Round 2. In this 2nd round, 2 athletes will go to the rack, while the rest wait behind the line, to perform 30 Synchro T2B. After completing these, 2 athletes will perform 20 Synchro HSPU, athlete changes being as they wish, following the same procedure as in Round 1. Once these are completed, all 4 athletes will return back to the bars, to each load one, and perform the 10 reps of Synchro Hang Power Clean (all 4 athletes). Once all repetitions are completed, they must run and cross the finish line. The time will stop when the last athlete has crossed the finish line. Weights and ranges of motion will depend on each category.

The final, this test starts with the 4 athletes on the starting mat, at the sound of the beep the 4 athletes head to the worm where they begin their first set of 15 Worm Thrusters, upon completion, 2 athletes move to the Deadlift bars where they must complete 20 Synchro Deadlifts. 

The 2 athletes who start the DL set must finish it without changing during that set. Upon completion of the DLs, 1 athlete, any of the team, goes to the start of the HS Walk at the red line at the back of the track. The 3 athletes not working must wait behind the HS Walk zone. The athlete going to the HS Walk will perform the first 10m run in the direction of the rig until past the yellow line. He turns and completes the second set of 10m in the direction of the finish mat. 

At the completion of the HS Walk the athlete moves the chesspiece forward indicating the end of Round 1. Athletes repeat this flow for rounds 2 and 3. In the 4th round, when the last athlete completes his HS Walk, all 4 athletes run and cross the finnish line.  Each Athlete must perform 1 Round of HS Walk. The female member must perform at least 1 round of Deadlift.

The final, this test starts with the 4 athletes on the starting mat, at the sound of the beep the 4 athletes head to the worm where they begin their first set of 15 Worm Thrusters, upon completion, 2 athletes move to the Deadlift bars where they must complete 20 Synchro Deadlifts. 

The 2 athletes who start the DL set must finish it without changing during that set. Upon completion of the DLs, 1 athlete, any of the team, goes to the start of the HS Walk at the red line at the back of the track. The 3 athletes not working must wait behind the HS Walk zone. The athlete going to the HS Walk will perform the first 10m run in the direction of the rig until past the yellow line. He turns and completes the second set of 10m in the direction of the finish mat. 

At the completion of the HS Walk the athlete moves the chesspiece forward indicating the end of Round 1. Athletes repeat this flow for rounds 2 and 3. In the 4th round, when the last athlete completes his HS Walk, all 4 athletes run and cross the finnish line.  Each Athlete must perform 1 Round of HS Walk. The female member must perform at least 1 round of Deadlift.