Workouts
Block 1
1200 m Run
Athletes must complete 1200 m (4 laps of the 300 m perimeter course). The pair must run together at all times, staying close from the start to the finish line.
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 m Skierg
No es válido: Leaving the station without prior validation from the judge.
Block 2
1200 m Run
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.
50 reps Russian KB synchro
Athletes must lift the kettlebells using an explosive hip drive until they reach approximately shoulder height. Each repetition must be visually coordinated to be validated.
Weights: Men 24 kg / Women 16 kg
No es válido: Failure to reach the required height or showing obvious desynchronization.
100 m 2xKB farmers carry
A participant carries both loads (one in each hand) with arms extended. Participant changes are unrestricted until the entire 100 m course is completed.
No es válido: Do not rest the loads on your body to recover, or allow the unloaded athlete to get ahead of their partner.
Block 3
1200 m Run
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.
75 reps Desynchro box step ups
One athlete on each side of the box, stepping up and down repeatedly. To clear the obstacle, both feet must step onto 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 RowErg
You must complete the total distance of 1,200 m and you can alternate the work freely. Upon finishing, athletes must notify the judge by raising their hand for screen review.
No es válido: Leaving the station without prior validation from the judge.
Block 4
1200 m Run
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.
40 reps Synchro burpee over the worm
An athlete on each side of the worm. During the burpee descent, the chest must touch the ground, and partners must synchronize during this ground phase. Afterward, a full jump over the worm must be performed, keeping both feet in the air simultaneously.
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.
