Competition Corner

"Monkey Business"

Get ready to swing into action with "Monkey Business," where synchronization is the name of the game. Every jump, pull, and burpee needs to be perfectly in sync with your partner as you fly through a mix of gymnastic movements and explosive box work. This workout is all about coordination, power, and speed—whether you’re crushing it in RX or tackling the scaled version, your ability to move in unison is key.
For RX athletes, you’ll take on synchronized box jumps, pull-ups, and bar muscle-ups, testing your teamwork and gymnastic skills to the limit. Meanwhile, scaled athletes will perform synchronized box jump variations, with core-focused movements like knee raises, leg raises, and alternating toe-to-bar.
With a tight 12-minute time cap, there’s no room for missteps—every rep counts, and every second matters. Stay sharp, stay fast, and stay together if you want to beat the clock!
The Rules:
1.       Time Cap: 12 minutes. If time runs out, your score will be the total number of reps completed.
2.       Synchronization: Both athletes must meet the synchronization standard at the top of each movement for pull-ups, chest-to-bar pull-ups, and bar muscle-ups.
3.       Synchronization: For all synchronized movements (knee raises, leg raises, alternating toe-to-bar), both athletes must hit the top of the movement at the same time for reps to count.
4.       Score: The final score is the total time to complete the workout, or the number of reps completed within the time cap. If the workout is completed before the cap, the tie-break time will not be factored.
"Monkey Business"
RX
For time (TC. 12:00)
3 Rounds
10 Synchro Box Jumps
10 Synchro pull-ups
2 Rounds
10 Synchro Box jump overs
10 Synchro Chest to bar pull-ups
1 Round
10 Synchro Burpee box jump overs
10 Synchro Bar Muscle ups
Scaled
3 Rounds
10 Synchro Box Jumps
10 Synchro Knee raises
2 Rounds
10 Synchro Box jump overs
10 Synchro Leg Raises
1 Round
10 Synchro Burpee box jump overs
10 Synchro alternating Toe to bar
Movement Standards:
Synchronized Box Jumps
Height: 24 inches for men, 20 inches for women.
Both athletes start standing in front of the box.
Athletes must jump from both feet onto the box at the same time.
Both athletes must reach full hip and knee extension at the top of the box simultaneously.
You can step or jump off the box, but the rep is complete when both athletes land back on the ground and reset for the next jump.
Synchronization: Both athletes must jump onto the box and extend fully at the top in sync for the rep to count.
No-rep: If one athlete doesn’t reach full extension or if synchronization is off, the rep won’t count.
Synchronized Pull-ups
Both athletes must start from a dead hang with arms fully extended.
The chin must clearly break the plane of the bar for each rep.
Reps are synchronized, meaning both athletes’ chins must be over the bar at the same time for the rep to count.
Kipping and butterfly pull-ups are allowed.
No-rep: If one athlete’s chin doesn’t break the plane or if the athletes aren’t in sync at the top, the rep won’t count.
Synchronized Box Jump Overs
Height: 24 inches for men, 20 inches for women.
Both athletes start by performing a burpee, ensuring chest and thighs touch the ground simultaneously.
After completing the burpee, both athletes must jump from both feet onto the box in sync, and then jump or step down to the other side.
Full extension on top of the box is not required, but both athletes must land on the other side of the box at the same time to complete the rep.
Synchronization: Athletes must be synchronized at both the burpee (chest and thighs touching the ground) and at the landing on the other side of the box.
No-rep: If either the burpee or the landing isn’t synchronized, or if both athletes don’t land on the other side at the same time, it’s a no-rep.
Synchronized Chest-to-Bar Pull-ups
Both athletes must start from a dead hang with arms fully extended.
Athletes must pull until their chest (below the collarbone) makes clear contact with the bar.
Reps are synchronized, meaning both athletes must touch their chest to the bar at the same time for the rep to count.
Kipping and butterfly pull-ups are allowed.
No-rep: If one athlete’s chest doesn’t make contact or if synchronization is off, the rep won’t count.
Synchronized Burpee Box Jump Overs
Height: 24 inches for men, 20 inches for women.
·Both athletes start by performing a burpee, ensuring chest and thighs touch the ground simultaneously.
After completing the burpee, both athletes must jump from both feet onto the box in sync, and then jump or step down to the other side.
Full extension on top of the box is not required, but both athletes must land on the other side of the box at the same time to complete the rep.
Synchronization: Athletes must be synchronized at both the burpee (chest and thighs touching the ground) and at the landing on the other side of the box.
No-rep: If either the burpee or the landing isn’t synchronized, or if both athletes don’t land on the other side at the same time, it’s a no-rep.
Synchronized Bar Muscle-ups
Both athletes must start from a dead hang with arms fully extended.
Athletes must pull themselves over the bar and finish with elbows locked out at the top of the movement.
The rep is synchronized when both athletes reach full lockout at the top of the muscle-up at the same time.
Kipping muscle-ups are allowed.
No-rep: If one athlete doesn’t reach full lockout or if synchronization is off, the rep won’t count.
Synchronized Knee Raises
Execution: Both athletes start from a dead hang. The movement is completed when both athletes bring their knees above hip level at the same time. The knees must pass the horizontal line of the hips for the rep to count.
Synchronization: Reps are synchronized, meaning both athletes must have their knees above hip height at the same time for the rep to count.
No-rep: If the knees don’t break the horizontal plane or if the athletes aren’t synchronized, it’s a no-rep.
Synchronized Leg Raises
Execution: Both athletes start from a dead hang. The rep is completed when both athletes raise their legs to a point where their feet are above hip level, legs extended. Both feet must pass the horizontal plane of the hips simultaneously for the rep to count.
Synchronization: Both athletes' legs must be above hip height at the same time.
No-rep: If either athlete fails to raise their legs above hip level or the synchronization is off, it’s a no-rep.
Synchronized Alternating Toe-to-Bar
·         Execution: Both athletes start from a dead hang. Each athlete alternates bringing one foot at a time to make contact with the bar. The rep is completed when both athletes touch one foot to the bar at the same time, alternating feet between reps.
·         Synchronization: Both athletes must touch the bar with one foot simultaneously for each rep to count.
·         No-rep: If either athlete fails to touch the bar or if synchronization is off, it’s a no-rep.
Tie Break Rule:
Tie Break: At the end of Round 2 (after completing 2 rounds of Box Jump Overs and Synchronized Leg Raises), athletes must record their time. This time will serve as a tie-breaker in case two teams finish the workout with the same total time or are capped at the same rep count.
General Notes:
Synchronization is required for box jumps, box jump overs, burpee box jump overs, knee raises, leg raises, alternating toe to bar. Both athletes must meet the movement standards and be synchronized at the key points of the movement for the rep to count.
Synchronization is required for box jumps, box jump overs, burpee box jump overs, pull-ups, chest-to-bar pull-ups, and bar muscle-ups. Both athletes must meet the movement standards and be synchronized at the key points of the movement for the rep to count.
Box Jump Movements do not require full extension unless specified, but synchronization must be maintained throughout.