Competition Corner

24.3 Sync or Suffer

Full rulebook can be found
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Video 25.3 Sync or Suffer
For time: Time cap 12 minutes
Fundamentals
Advanced
Buy-in: 800 meter run together (2 laps)
3 rounds:
10 Synchronised Ring Rows
15 Synchronised Burpees
30 Wall balls
Buy-in: 800 meter run together (2 laps)
3 rounds:
10 Synchronised Pull ups
15 Synchronised Burpees
30 Wall balls
Medball 4/6kg
Mixed 4/6kg
Medball 6/9kg
Mixed 6/9kg
Workout flow
1.      After the start signal both athletes may start with the 800-meter run, from their starting position in the assigned lane. The first lap is a full lap on the track, the second lap is slightly shorter and ends at the starting position.
2.      When BOTH athletes are back in their lane, they can start their synchronised Ring Rows (fundamentals) or Pull Ups (advanced).
3.      When finished the Ring Rows or Pull ups both athletes start their 15 synchronised burpees.
4.      When finished the 15 synchronised burpees the athletes move into the 30 Wallballs.
5.      When the 30 Wall balls are completed, the athletes start their next round of Ring Rows or Pull ups, followed by the synchronized burpees and wall balls.
6.      This will be repeated for a third round.
7.      The workout finishes when BOTH athletes move back into the starting position in their assigned lane.
Rules
·         It is NOT allowed to adjust the height of the rings. The height will be the same for all athletes.
·         The wall balls can be divided however you want, there is no minimum requirement per athlete.
·         The medball must stay in your lane. Be careful with dropping the medball, prevent the medball from rolling into another lane.
·         If movements are not sync, the judge will call a NO REP.
Score
This workout is for time. Your score will be the final time after finishing the workout (time cap 12 minutes). If you do not finish the workout your score will be the total amount of reps.
Movement standards
Ring rows
The movement starts with the athletes having both feet/heels completely over the line on the floor. The athletes hold the rings in their hands and have extension in hips, knees and elbows. Both athletes pull themselves up at the same time till the rings or thumbs are clearly touching the body. The rep is credited when the athletes are in the top position together.
Pull ups
The athletes move their body up at the same time until the chin is clearly above the pull-up bar. This may be done strict, kipping or butterfly as long as all standards are met and no other parts of the body than the hands touch the rig. The rep is credited when both athletes are in the top position together. Make sure both feet are breaking the vertical plane directly under the bar before moving into the next repetition.
Burpees
The movement starts with the athlete standing tall. The athlete jumps/steps down into the burpee until hands, hips and chest are touching the floor at the same time. The athlete jumps/steps back on their feet and jumps up to fully extend hips and knees. Athletes’ hands need to be at least above the head while jumping.
Make sure you are in the bottom position touching the floor at the same time and standing tall at the same time. When the rep is not sync, the judge will call a NO REP.
Wallballs
The movement starts with the athlete standing tall with extended knees and hips with the medicine ball in the supported position in front of the body. The athletes’ hips crease must clearly pass below the top of the knees in bottom position of the squat. The athlete throws the ball to the target and the knees and hips must be fully extended at the end of the rep.  The rep is credited when the center of the ball hits the target at or above the specified height. Female athletes use the lower target, Male athletes use the higher target.
Tips from our crew
-          Don’t blast all your energy with the run
-          Work together and have fun!