Rulebook

Starting position

• Three athletes must begin behind the designated starting line with the worm on the floor.
• The fourth athlete must be seated on the rower, with both hands resting on their lap.
• Athletes may not begin moving until the countdown: 3, 2, 1, GO!

Worm walking lunges — 6 m

• At the start of each round, the three athletes lift the worm and perform 6 meters of walking lunges.
• The fourth athlete may begin rowing only after all three athletes have crossed the finish line and the worm has been dropped.

Row

• The designated athlete must remain seated with hands on their lap until the worm is dropped.

Required calories

Round 1

16 cal

Round 2

14 cal

Round 3

12 cal

Round 4

10 cal

• Once the required calories are displayed on the monitor, the athlete may leave the rower and proceed to the deadlift station.

Deadlifts

• The athlete performs as many valid deadlifts as possible in the remaining time.
• Only repetitions completed before the 2-minute round ends will count.
• Deadlift weights must be selected before the event begins and cannot be changed during the event.
• Each team has two barbells: one for the men and one for the women.
• Both male athletes must use the same weight, and both female athletes must use the same weight.

Athlete rotation & rest

• Each team member must complete the Row + Deadlift station exactly once across the four rounds, rotating in any order.
• Teams have 1 minute of rest between rounds.
• Each new round begins with the worm on the floor behind the starting line.

Worm walking lunges

• Athletes must move forward using walking lunges while supporting the worm.
• The knee of the trailing leg must make contact with the ground on every lunge.
• All three athletes must fully cross the designated 6-meter finish line before dropping the worm.
• If the worm is dropped before passing the finish line, athletes must clean it again and continue lunges.

Row

• The required calorie target must be visible on the rower monitor before the athlete leaves the machine.

Deadlift

• The barbell must begin on the floor.
• The athlete must lift the barbell until the knees and hips are fully extended.
• Shoulders must finish behind the barbell with the athlete standing upright.
• Muted hips or incomplete extension will result in a no-rep.
• Both sides of the loaded barbell must make contact with the floor between repetitions.
• Bouncing the barbell is not permitted.
• Grips are not permitted for deadlifts.

Starting position

• Two athletes (1 male and 1 female) start underneath the pull-up bar.
• On "3, 2, 1, GO!" both athletes jump onto the bar.
• One athlete performs pull-ups while the other maintains a dead hang.

General rules

• One male and one female must work together during all movements.
• Athletes may switch partners and roles at any time during the workout. Male/female pairings do not need to remain fixed.
• Athletes cannot begin repetitions at the next station until the previous movement is completed.
• Grips are allowed for pull-ups and dead hangs.
• Grips are not permitted for Devil Presses.

Pull-ups + partner dead hang

Pull-up athlete

• Strict, kipping, and butterfly pull-ups are permitted.
• Arms must reach full extension at the bottom.
• Chin must clearly pass above the horizontal plane of the bar.

Dead hang athlete

• Must maintain a dead hang with both hands gripping the bar.
• Arms must remain fully extended.
• Both feet must remain off the floor.

Synchro single-dumbbell devil presses

Dumbbell weights

Male

12.5 kg

Female

10 kg

Movement standards

• One male and one female perform Devil Presses simultaneously.
• Both athletes must synchronize at two points: chest touching the floor, and full extension overhead.
• Athletes may wait for their partner at either synchronization point.
• Both athletes must demonstrate each synchronization position simultaneously for the repetition to count.
• The dumbbell must travel from the ground to overhead in one fluid motion.
• Athletes may swing or snatch the dumbbell overhead.
• A clean and jerk or pausing at the shoulders is not permitted.
• At the top, the dumbbell must be directly overhead with the elbow, hips, and knees fully extended.
• Athletes may use the same hand throughout or alternate hands as they wish.

Handstand push-ups + partner handstand hold

Handstand push-up athlete

• Both strict and kipping HSPU are permitted.
• An AbMat is used as the head target.
• The head must touch the AbMat at the bottom of each repetition.
• Arms must reach full extension at the top.
• Only the heels may contact the wall at the top of each repetition. Hips should not touch the wall.
• Both hands must touch the designated 10 × 30-inch floor marking.

Handstand hold athlete

• Must maintain a handstand against the wall.
• Arms must remain fully extended.
• Only the feet may be supported by the wall.
• Both hands must touch the designated 10 × 30-inch floor marking.
• Athletes may enter the handstand hold by kicking up to the wall or performing a wall walk.

Starting position

• All four athletes may be in position before the start.
• The long rope must begin on the floor.
• On "3, 2, 1, GO!" athletes may begin turning the rope.

Synchro single Dutch jumps

• Two athletes turn one long rope while the other two jump together.
• Teams must complete 50 M+M and 50 F+F synchronized jumps.
• Teams may switch between male and female pairs at any time and divide repetitions however they choose.
• All 100 successful jumps must be completed before beginning the clean portion.

1RM clean

• The clock continues running between jumps and cleans.
• Once all jumps are completed, athletes use the remaining time to establish a 1RM Clean each.
• Only one athlete may attempt a clean at a time.
• Before each attempt, the athlete must announce the weight they are attempting to the judge.
• Athletes may lift in any order, switch freely, and make unlimited attempts within the time cap.
• Teammates may assist with loading and changing weights.
• All four athletes must participate in the clean portion.

Synchro single Dutch jumps

• Both jumping athletes must successfully clear the rope on the same rotation for the repetition to count.
• Each successful synchronized jump counts as one repetition.
• A missed jump or failed rope clearance is a no-rep.

Clean

• Every attempt must begin with the barbell on the floor.
• Power cleans and squat cleans are permitted.
• The athlete must lift the barbell from the ground to the front-rack position.

For a successful clean, the athlete must finish with

• Hips and knees fully extended.
• Elbows in front of the bar.
• Feet in line with each other.
• Barbell supported in the front-rack position, demonstrating control.

• Don't drop the barbell until the judge has counted the rep with a "good lift".
• Athletes may move their feet during the clean but must bring them back in line to finish.