The Challenge
WHAT IS SYNKRO RACE?
The race tests the duo’s versatility and teamwork under fatigue, with a target time of 45 to 60 minutes. The key rule of the competition is that the pair must move forward together at all times, both on the run and at the workout stations.
The course connects two areas: the Running Ring (300 meters) and the Central Zone with the four workout stations.
Synkro Race consists of 4 consecutive blocks with no breaks, divided into three specific phases:
Running Core:
Each block starts with a 1200 m run on the outer ring, timed by chip.
Sync-Workouts:
Coordinated, simultaneous exercises where a judge will validate technical synchronization.
Split-Workouts:
High-volume tests with free strategy; you split the work based on your strengths.
The Synkro Race Workouts
1200 m Race
Athletes must complete 1200 m (4 laps of the 300 m perimeter circuit). The pair must run together at all times, maintaining constant proximity from start to finish.
60 m Synchro walking lunges
Complete 3 stretches of 20 meters each. You must perform this with the same leg, and your back knee has to touch the ground. When coming up, full hip and knee extension is mandatory.
No es válido: Having a clear lag in the movement or failing to perform the extension correctly.
1200 Open / 1500 Pro Skierg
No es válido: Leaving the station without prior validation from the judge.
50 reps KB swing synchro
No es válido: Failure to reach the required height or showing obvious desynchronization.
100 m 2x KB farmer’s carry
No es válido: Do not rest the loads on your body to recover, or allow the unloaded athlete to get ahead of their partner.
75 reps Box step up/jump desynchro
One athlete on each side of the box. They must repeatedly step up and down from the box in the Open category, or jump onto the box in the Pro category. To clear the obstacle, both feet must land on the box, and both feet must touch the ground when descending. When one athlete performs the rep (i.e., is extended on top of the box), the other must have both feet on the ground.
No es válido: Performing an incomplete movement or having a clear desynchronization between the two members.
1200 m Open / 1500 m Pro RowErg
No es válido: Leaving the station without prior validation from the judge.
40 reps Open / 50 reps Pro Synchro burpee over the worm
One athlete on each side of the worm. On the way down in the burpee, the chest must touch the floor and the pair must synchronize in this floor phase. Then, you must do a full jump over the worm, keeping both feet in the air at the same time.
No es válido: Stepping over it, not touching the floor with your chest, or showing obvious lack of synchronization.
60 m Worm carry
The worm must be carried jointly, resting on the same shoulder of both athletes. You must complete the course and return the equipment to the initial pickup point, always waiting for the judge’s validation.
No es válido: Not carrying the worm jointly or dropping it outside the permitted zone.
