2026 Season

Match Formats

Match Format. A Match Format is the specific set of movements and elements that make up the Races within a given Match.

Element Value (EV). The Element Value (EV) is a number ranging from 1-4 applied to each element to help quantify how important that element is to the race outcome. This is the basis of the Impact Score.

Regular season · Originally Washington

Triple Trouble

01
Partner Forward
One man and one woman per lane. One works while the partner waits in the hash box beside the equipment; reps only count while the partner is in the box.

8 Double DB overhead squat 30 lb (m) / 20 lb (f) 1

8 Burpee box jump-over 24 in (m) / 20 in (f) 1

6 Double DB overhead squat 40 lb (m) / 30 lb (f) 1

6 Burpee box jump-over 30 in (m) / 24 in (f) 1

4 Double DB overhead squat 50 lb (m) / 40 lb (f) 2

4 Burpee box jump-over 34 in (m) / 30 in (f) 2

2 Double DB overhead squat 70 lb (m) / 50 lb (f) 2

2 Burpee box jump-over 38 in (m) / 34 in (f) 2

Team race record
2:36.03 Breakers · 2026
All seasons since 2017
02
Mirror
Three men and three women, each group on its own barbell facing the other group. Both groups finish a quadrant before moving on together; if a barbell touches the ground, all six return to the start zone.
10 reps per quadrant

40 Shoulder-to-overhead 215 lb (m) / 140 lb (f) 2
Change log
- 2023 40 shoulder-to-overhead at 215 / 135 lb
- 2021 40 shoulder-to-overhead at 215 / 130 lb
- 2018 40 shoulder-to-overhead at 215 / 125 lb
Team race record
1:09.31 Brigade · 2025
Current version, run since 2025
RP Ringer Point race 1 Ringer Points
03
Echo 1 and Echo 2
Men and women share one barbell with different movements, one player working at a time. The race runs twice; Echo 2 starts 45 seconds after the second team finishes Echo 1.
30 Hang squat clean or hang squat cluster 95 lb 1

20 Bar muscle-up 2

30 Bar-facing burpee 1

30 Snatch or squat snatch 115 lb 1
Race change log
- 2021, 2018 Separate Female and Male Echo races, two legs each: 30 hang squat cleans, 20 bar muscle-ups, 30 bar-facing burpees and 30 snatches, at 85 lb for women and 135 lb for men
Team race record
Echo 1 3:01.72 Lions · 2026
Echo 2 3:04.00 Sharks · 2026
Current version, run since 2022
04
Ladder
One player at a time, alternating men and women, lifts any bars they choose moving forward. Each lift scores its quadrant number, up to 10 points per player; the highest team score wins.

Ladder lift Snatch

Quadrant 1 195 lb (m) / 120 lb (f) 1
Quadrant 2 215 lb (m) / 135 lb (f) 2
Quadrant 3 235 lb (m) / 150 lb (f) 3
Quadrant 4 255 lb (m) / 165 lb (f) 4

Team race record
84Ladder score Breakers · 2025
All seasons since 2017
RP Ringer Point race 2 Ringer Points
05
Jack and Jill
One man and one woman complete the reps at each station, one working at a time, splitting the reps however they choose.

60 Chest-to-bar 1

30 Double touch 2

15 Triple touch 3

Team race record
2:03.59 Lions · 2026
All seasons since 2017
06
Triad, Female
Three women work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
10 Devil press 1
Change log
- 2023, 2021 15 ground-to-overhead at 85 lb
- 2018 15 ground-to-overhead at 75 lb
15 Handstand push-up 1

15 DBall squat (shoulder support) 100 lb 1
Change log
- 2021 15 double KB front squats at 53 lb
- 2018 15 front squats at 105 lb
5 Ring muscle-up 3
Change log
- 2025, 2023, 2021, 2018 4 ring muscle-ups
15 Deadlift (Axel bar) 205 lb 1
Change log
- 2023, 2021 15 deadlifts at 205 lb, no Axel bar listed
- 2018 15 deadlifts at 195 lb
Team race record
2:20.22 Sharks · 2026
Current version, run since 2026
07
Triad, Male
Three men work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
10 Devil press 50 lb 1
Change log
- 2023, 2021, 2018 15 ground-to-overhead at 125 lb
15 Handstand push-up 1

15 DBall squat (shoulder support) 150 lb 1
Change log
- 2021 15 double KB front squats at 70 lb
- 2018 15 front squats at 175 lb
7 Ring muscle-up 2

15 Deadlift (Axel bar) 295 lb 1
Change log
- 2023, 2021, 2018 15 deadlifts at 295 lb, no Axel bar listed
Team race record
2:30.16 Breakers · 2026
Current version, run since 2025
RP Fan-voted Ringer Point race Ringer Points
08
Sprint Relay
Four men and four women each take one element, one player at a time: reps, a four-point touch in the start zone, then a sprint to the finish. Worth 3 points.
25 Thruster (women's bar) 100 lb 1

3 Back handspring into backflip 4
Change log
- 2025, 2023, 2021, 2018 25 pull-ups
10 Devil press 35 lb 2
Change log
- 2021, 2018 20 weighted pistols at 15 lb
Farmer carry 2 x 215 lb 2
Change log
- 2023, 2021, 2018 Farmer carry at 200 lb each handle
15 Bar-facing burpee 1
Change log
- 2021, 2018 15 box jump-overs at 30 in
4 Backward roll to support 3
Change log
- 2021, 2018 5 rope climbs
7 Deficit handstand push-up 10 in 2

25 Thruster (women's bar) 100 lb 1
Team race record
3:48.56 Lions · 2026
Current version, run since 2026

2026 matches featuring Triple Trouble

Regular season · Originally Fuji

Walking Dead

01
Partner Forward
One man and one woman per lane. One works while the partner waits in the hash box beside the equipment; reps only count while the partner is in the box.

8 Single DB pistol thruster 40 lb (m) / 20 lb (f) 1

8 Overhead squat 125 lb (m) / 75 lb (f) 1

6 Single DB pistol thruster 50 lb (m) / 30 lb (f) 1

6 Overhead squat 155 lb (m) / 95 lb (f) 1

4 Single DB pistol thruster 60 lb (m) / 40 lb (f) 2

4 Overhead squat 185 lb (m) / 115 lb (f) 2

2 Single DB pistol thruster 70 lb (m) / 50 lb (f) 2

2 Overhead squat 215 lb (m) / 135 lb (f) 2

Team race record
2:39.19 Sharks · 2026
All seasons since 2018
02
Mirror
Three men and three women, each group on its own barbell facing the other group. Both groups finish a quadrant before moving on together; if a barbell touches the ground, all six return to the start zone.
10 reps per quadrant

40 Hang clean and jerk 185 lb (m) / 125 lb (f) 2
Change log
- 2024, 2023 40 hang clean and jerk at 185 / 120 lb
- 2021, 2019, 2018 40 hang clean and jerk at 185 / 115 lb
Team race record
1:29.63 Sharks · 2026
Current version, run since 2025
RP Ringer Point race 1 Ringer Points
03
Echo 1 and Echo 2
Men and women share one barbell with different movements, one player working at a time. The race runs twice; Echo 2 starts 45 seconds after the second team finishes Echo 1.
40 Single arm KB squat snatch (m) / KB snatch (f) 53 lb 1
Change log
- 2021 30 single arm KB squat snatch at 70 lb (M), squat clean (F)
- 2019, 2018 30 single arm KB squat snatch at 70 / 53 lb
15 Deficit freestanding handstand push-up 5 in 3

15 Med ball ring muscle-up 6 lb 3
Change log
- 2019, 2018 15 (M) or 8 (F) med ball muscle-ups, 6 lb
15 Cluster (m) / Clean (f) 205 lb 2
Change log
- 2019, 2018 15 clusters at 205 / 135 lb, women also did clusters
Race change log
- 2019 Separate Echo races for women (FF) and men (MM), two of each
Team race record
Echo 1 3:04.81 Lions · 2026
Echo 2 3:02.06 Lions · 2025
Current version, run since 2022
04
Ladder
One player at a time, alternating men and women, lifts any bars they choose moving forward. Each lift scores its quadrant number, up to 10 points per player; the highest team score wins.
Ladder lift 2 deadlifts and 1 clean

Quadrant 1 250 lb (m) / 155 lb (f) 1
Quadrant 2 275 lb (m) / 175 lb (f) 2
Quadrant 3 300 lb (m) / 195 lb (f) 3
Quadrant 4 325 lb (m) / 215 lb (f) 4
Race change log
- 2024, 2023, 2021, 2019, 2018 Quadrants at 225 / 135, 250 / 155, 275 / 175 and 300 / 195 lb
Team race record
65Ladder score Wolves · 2026
Current version, run since 2025
RP Ringer Point race 2 Ringer Points
05
Jack and Jill
One man and one woman complete the reps at each station, one working at a time, splitting the reps however they choose.
10 Handstand walk to 2nd quadrant and back 1

1 Med ball handstand walk to 3rd quadrant and back 6 lb 2
Change log
- 2018 Med ball handstand walk to 3rd quadrant and back with a 4 lb ball
1 Sled drag handstand walk, length of GRID 3
Team race record
2:13.16 Brigade · 2026
Current version, run since 2019
06
Triad, Female
Three women work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
16 Double KB hang clean and jerk 2 x 35 lb 1

8 Bar muscle-up 2

2 Legless rope climb 12 ft 3

8 Shoulder-to-overhead 115 lb 2

16 Deck to squat over box 24 in 1
Race change log
- 2021 No Triad races in the match
Team race record
2:44.10 Lions · 2026
Current version, run since 2022
07
Triad, Male
Three men work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
16 Double KB hang clean and jerk 2 x 53 lb 1

8 Bar muscle-up 2

2 Legless rope climb 15 ft 3

8 Shoulder-to-overhead 185 lb 2

16 Deck to squat over box 30 in 1
Race change log
- 2021 No Triad races in the match
Team race record
2:39.25 Sharks · 2025
Current version, run since 2022
RP Fan-voted Ringer Point race Ringer Points
08
Sprint Relay
Four men and four women each take one element, one player at a time: reps, a four-point touch in the start zone, then a sprint to the finish. Worth 3 points.

12 Double DB burpee over box 2 x 50 lb, 24 in 1

8 Ring muscle-up 2

12 Single DB pistol thruster 35 lb 1

1 Med ball handstand walk 6 lb 2

4 Triple touch 3

8 Deck to squat over box 30 in 2

12 Wall ball 30 lb, 10 ft target 1

4 Overhead squat 225 lb 3

Team race record
4:06.50 Sharks · 2025
All seasons since 2018

2026 matches featuring Walking Dead

Regular season · Originally Kilimanjaro

Over Under

01
Partner Forward
One man and one woman per lane. One works while the partner waits in the hash box beside the equipment; reps only count while the partner is in the box.

5-4-3-2 reps of snatch and box jump-over

5 Snatch 135 lb (m) / 95 lb (f) 1

5 Box jump-over 30 in (m) / 24 in (f) 1

4 Snatch 165 lb (m) / 105 lb (f) 1

4 Box jump-over 30 in (m) / 24 in (f) 1

3 Snatch 185 lb (m) / 115 lb (f) 2

3 Box jump-over 34 in (m) / 30 in (f) 2

2 Snatch 205 lb (m) / 125 lb (f) 2

2 Box jump-over 38 in (m) / 34 in (f) 2

Team race record
1:33.32 Palms · 2021
All seasons since 2020
02
Mirror
Three men and three women, each group on its own barbell facing the other group. Both groups finish a quadrant before moving on together; if a barbell touches the ground, all six return to the start zone.
10 reps per quadrant

40 Thruster 195 lb (m) / 130 lb (f) 2
Change log
- 2021 40 Thruster at 195 / 125
- 2018 40 Thruster at 195 / 120
Team race record
1:32.22 Wild · 2024
Current version, run since 2022
RP Ringer Point race 1 Ringer Points
03
Echo 1 and Echo 2
Men and women share one barbell with different movements, one player working at a time. The race runs twice; Echo 2 starts 45 seconds after the second team finishes Echo 1.
30 Clean (m) / Deadlift (f) 205 lb 1
Change log
- 2018 30 Deadlift at 305 (M) or 205 (F)
20 Toes over bar + bar muscle up 1
Change log
- 2024, 2023, 2018 30 Chest-to-bar pull-up
6 Rope climb 15 ft 3
Change log
- 2018 4 Rope climb
30 Ground-to-overhead (m) / Clean (f) 165 lb 2
Change log
- 2018 30 Ground-to-overhead at 165 (M) or 105 (F)
Race change log
- 2018 Echo ran as separate female (FF) and male (MM) races
Team race record
Echo 1 2:43.60 Brigade · 2026
Echo 2 2:49.43 Brigade · 2026
Current version, run since 2026
04
Ladder
One player at a time, alternating men and women, lifts any bars they choose moving forward. Each lift scores its quadrant number, up to 10 points per player; the highest team score wins.
Ladder lift Ground to overhead

Quadrant 1 225 lb (m) / 135 lb (f) 1
Quadrant 2 250 lb (m) / 155 lb (f) 2
Quadrant 3 275 lb (m) / 175 lb (f) 3
Quadrant 4 300 lb (m) / 195 lb (f) 4
Race change log
- 2023 Five quadrants: 225, 250, 275, 300, 325 / 135, 155, 175, 195, 215 lb
- 2021, 2018 Clean ladder: 250, 275, 300, 325 / 165, 180, 195, 210 lb
Team race record
96Ladder score Wild · 2024
Current version, run since 2024
RP Ringer Point race 2 Ringer Points
05
Jack and Jill
One man and one woman complete the reps at each station, one working at a time, splitting the reps however they choose.

60 Handstand push-up 1

30 Deficit handstand push-up 10 in 2

10 Freestanding HSPU 3

Team race record
1:42.00 Freaks · 2020
All seasons since 2020
06
Triad, Female
Three women work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
14 Bar facing burpee 1

20 Toes-to-bar 1

10 DB pistol 30 lb 1

12 Overhead squat 115 lb 3
Change log
- 2024, 2023, 2021, 2018 12 OHS 100 lb as the first element
1 Flip sled, start to finish 450 lb 3
Change log
- 2021 20 burpee box jump, 20 in
- 2018 20 Burpee over the box, 24 in
Race change log
- 2024, 2023, 2021, 2018 5 Muscle-up was the fourth element; 2026 removed it and added 14 bar facing burpees as the first element
Team race record
2:26.38 Sharks · 2026
Current version, run since 2026
07
Triad, Male
Three men work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
14 Bar facing burpee 1

20 Toes-to-bar 1

10 DB pistol 50 lb 1

12 Overhead squat 175 lb 2
Change log
- 2024, 2023, 2021, 2018 12 OHS 155 lb as the first element
1 Flip sled, start to finish 630 lb 3
Change log
- 2024, 2023 Flipsled start to finish @650lb
- 2021 20 burpee box jump, 24 in
- 2018 20 Burpee over the box, 30 in
Race change log
- 2024, 2023, 2021, 2018 8 Muscle-up was the fourth element; 2026 removed it and added 14 bar facing burpees as the first element
Team race record
2:30.25 Lions · 2026
Current version, run since 2026
RP Fan-voted Ringer Point race Ringer Points
08
Sprint Relay
Four men and four women each take one element, one player at a time: reps, a four-point touch in the start zone, then a sprint to the finish. Worth 3 points.
20 Wall ball 20 lb to 10 ft 1

15 Overhead squat 185 lb 2

Back handspring, run back to startline, then to finish 40 ft 3
Change log
- 2021, 2018 3 burpee back flip
Handstand walk 2

6 Deck to pull-over 2
Change log
- 2018 9 Bar muscle-up
12 DB hang snatch 2 x 40 lb 1

9 Burpee to ring 9 ft 9 in 2

8 Clean and jerk 225 lb 3
Change log
- 2024, 2023 7 Clean and jerk at 225
- 2021, 2018 5 Clean and jerk at 225
Race change log
- 2018 Order: wall ball, overhead squats, DB hang snatch, handstand walk, bar muscle-up, burpee back flip, burpee to ring, clean and jerk
Team race record
4:15.16 Sharks · 2026
Current version, run since 2026

2026 matches featuring Over Under

Regular season

Hang Loose

01
Partner Forward
One man and one woman per lane. One works while the partner waits in the hash box beside the equipment; reps only count while the partner is in the box.

8-6-4-2, burpee over pole height increases each round

8 Devils press 2 x 40 lb (m) / 2 x 20 lb (f) 1

8 Bar facing burpee over pole 6 in 1

6 Devils press 2 x 50 lb (m) / 2 x 30 lb (f) 1

6 Bar facing burpee over pole 12 in 1

4 Devils press 2 x 60 lb (m) / 2 x 40 lb (f) 2

4 Bar facing burpee over pole 15 in 2

2 Devils press 2 x 70 lb (m) / 2 x 50 lb (f) 2

2 Bar facing burpee over pole 18 in 2

Team race record
2:49.85 Brigade · 2026
All seasons since 2023
02
Mirror
Three men and three women, each group on its own barbell facing the other group. Both groups finish a quadrant before moving on together; if a barbell touches the ground, all six return to the start zone.

8 reps per quadrant

32 Hang squat clean 205 lb (m) / 140 lb (f) 2

Team race record
1:19.57 Lions · 2026
All seasons since 2023
RP Ringer Point race 1 Ringer Points
03
Echo 1 and Echo 2
Men and women share one barbell with different movements, one player working at a time. The race runs twice; Echo 2 starts 45 seconds after the second team finishes Echo 1.

One movement per quadrant, Q1 to Q4

12 Heavy D-ball over yoke 150 lb, 65 in (m) / 45 in (f) 1

10 Toes-to-bar to double touch to triple touch 4

8 Toes-to-rings to back uprise 3

10 Clean and 2 thrusters (m) / Clean and 2 shoulder-to-overhead (f) 175 lb 2

Team race record
Echo 1 2:45.81 Breakers · 2026
Echo 2 2:42.22 Lions · 2025
All seasons since 2023
04
Ladder
One player at a time, alternating men and women, lifts any bars they choose moving forward. Each lift scores its quadrant number, up to 10 points per player; the highest team score wins.

Ladder lift Snatch + hang snatch

Quadrant 1 175 lb (m) / 105 lb (f) 1
Quadrant 2 195 lb (m) / 125 lb (f) 2
Quadrant 3 215 lb (m) / 140 lb (f) 3
Quadrant 4 235 lb (m) / 155 lb (f) 4

Team race record
70Ladder score Sharks · 2026
All seasons since 2023
RP Ringer Point race 2 Ringer Points
05
Jack and Jill
One man and one woman complete the reps at each station, one working at a time, splitting the reps however they choose.

15 Ring forward roll 1

10 Deck to pullover 2

5 Deck to back flip 3

Team race record
1:23.94 Brigade · 2026
All seasons since 2023
06
Triad, Female
Three women work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.

Bells are picked up in the first quadrant and put down past the middle quadrant line; GTO in the 3rd quadrant, hang cluster in the 4th

40 ft Double KB overhead lunge 2 x 35 lb 3

6 Deficit HSPU 10 in 2

12 Double KB GTO 2 x 35 lb 1

4 Medball bar muscle-up 6 lb 2

16 Double KB hang cluster 2 x 35 lb 1

Team race record
2:27.40 Sharks · 2025
All seasons since 2023
07
Triad, Male
Three men work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
Bells are picked up in the first quadrant and put down past the middle quadrant line; GTO in the 3rd quadrant, hang cluster in the 4th

40 ft Double KB overhead lunge 2 x 53 lb 3
Change log
- 2024, 2023 40 ft double KB overhead lunge at 50 lb bells
6 Deficit HSPU 10 in 2

12 Double KB GTO 2 x 53 lb 1

6 Medball bar muscle-up 6 lb 2

16 Double KB hang cluster 2 x 53 lb 1
Team race record
2:35.06 Breakers · 2026
Current version, run since 2025
RP Fan-voted Ringer Point race Ringer Points
08
Sprint Relay
Four men and four women each take one element, one player at a time: reps, a four-point touch in the start zone, then a sprint to the finish. Worth 3 points.

6 Heavy D-ball over yoke 150 lb, 45 in 1

2 Short rope climb (starts at 8 ft) 15 ft 3

4 Toes-to-rings to back uprise 3

1 D-ball carry (past middle quadrant line, back to start, through finish) 150 lb 2

9 Deck to pistol over pole 6 in 2

9 KB squat snatch 53 lb 2

6 Snatch 200 lb 3

2 Clean and jerk (women's bar) 200 lb 3

Team race record
3:13.20 Brigade · 2024
All seasons since 2023

2026 matches featuring Hang Loose

Wild card round · Originally Everest

Ascend

01
Partner Forward
One man and one woman per lane. One works while the partner waits in the hash box beside the equipment; reps only count while the partner is in the box.
Male clean, female clean, male thruster, female thruster, 4 rounds
8 Clean 165 lb (m) / 115 lb (f) 1
Change log
- Everest (2022 and earlier) Power clean
8 DB thruster 30 lb (m) / 20 lb (f) 1
6 Clean 185 lb (m) / 125 lb (f) 1
Change log
- Everest (2022 and earlier) Power clean
6 DB thruster 40 lb (m) / 30 lb (f) 1
4 Clean 225 lb (m) / 145 lb (f) 2
Change log
- Everest (2022 and earlier) Power clean
4 DB thruster 50 lb (m) / 40 lb (f) 2
2 Clean 265 lb (m) / 165 lb (f) 2
Change log
- Everest (2022 and earlier) Power clean
2 DB thruster 70 lb (m) / 50 lb (f) 2
Team race record
2:19.72 Breakers · 2025
Current version, run since 2023
02
Mirror
Three men and three women, each group on its own barbell facing the other group. Both groups finish a quadrant before moving on together; if a barbell touches the ground, all six return to the start zone.
10 reps per quadrant

40 Front squat 255 lb (m) / 170 lb (f) 2
Change log
- 2023 40 front squats at 255 / 145 lb
- Everest (2022 and earlier) 28 hang snatches at 175 / 110 lb, move quadrants after 7 reps
Team race record
1:20.09 Lions · 2026
Current version, run since 2025
RP Ringer Point race 1 Ringer Points
03
Echo 1 and Echo 2
Men and women share one barbell with different movements, one player working at a time. The race runs twice; Echo 2 starts 45 seconds after the second team finishes Echo 1.
Echo 1 sets the handstand complex at the 2/3 quad line

30 Thruster (m) / Front squat (f) 155 lb 1
Change log
- Everest (2022 and earlier) 30 thrusters at 155 lb (M) or 100 lb (F)
8 Handstand complex 4
Change log
- 2023 20 weighted pull-ups, 14 lb medball
- Everest (2022 and earlier) 20 weighted pull-ups, 20 lb medball (M) or 10 lb medball (F)
15 Muscle-up 2
Change log
- Everest (2022 and earlier) 15 muscle-ups (M) or 10 ring muscle-ups (F)
15 Flipper + 100 lb 300 lb total 2
Change log
- Everest (2022 and earlier) 15 overhead squats at 205 lb (M) or 125 lb (F)
Race change log
- Everest (2022 and earlier) Four Echo races: two female (FF) and two male (MM)
Team race record
Echo 1 2:55.50 Sharks · 2025
Echo 2 2:52.00 Breakers · 2026
Current version, run since 2025
04
Ladder
One player at a time, alternating men and women, lifts any bars they choose moving forward. Each lift scores its quadrant number, up to 10 points per player; the highest team score wins.
Ladder lift Sandbag over yoke, 200 lb (m) / 150 lb (f) sandbag

Quadrant 1 30 in 1
Quadrant 2 44 in (m) / 42 in (f) 2
Quadrant 3 58 in (m) / 54.5 in (f) 3
Quadrant 4 71 in (m) / 67 in (f) 4
Race change log
- 2023 Clean ladder: 250, 275, 300, 325 lb (M); 165, 180, 195, 210 lb (F)
- Everest (2022 and earlier) Ground-to-overhead ladder: 225, 250, 275, 300 lb (M); 135, 155, 175, 195 lb (F), with an earlier Everest doc listing 125, 145, 165, 185 lb (F)
Team race record
85Ladder score Sharks · 2025
Current version, run since 2025
RP Ringer Point race 2 Ringer Points
05
Jack and Jill
One man and one woman complete the reps at each station, one working at a time, splitting the reps however they choose.
15 Rope climb 15 ft 2
Change log
- Everest (2022 and earlier) 20 rope climbs, 12 ft
10 Legless rope climb 15 ft 3
Change log
- Everest (2022 and earlier) 15 legless rope climbs, 12 ft
3 L-sit rope climb 15 ft 4
Change log
- Everest (2022 and earlier) 3 L-sit rope climbs, 12 ft
Team race record
3:17.28 Brigade · 2025
Current version, run since 2023
06
Triad, Female
Three women work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
16 Barbell cluster 75 lb 1

3 Free-standing HSPU 3

16 Burpee box jump-over 24 in 1

9 DB shoulder-to-overhead 2 x 50 lb 2
Change log
- Everest (2022 and earlier) 12 front squats at 115 lb
60 ft Handstand walk from 3rd quadrant back to start, then sprint to finish 3
Change log
- Everest (2022 and earlier) 4 full-court shuttle sprints, done as the first element
Team race record
2:37.00 Sharks · 2025
Current version, run since 2023
07
Triad, Male
Three men work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
16 Barbell cluster 115 lb 1

3 Free-standing HSPU 3

16 Burpee box jump-over 30 in 1

9 DB shoulder-to-overhead 2 x 70 lb 2
Change log
- Everest (2022 and earlier) 12 front squats at 205 lb
60 ft Handstand walk from 3rd quadrant back to start, then sprint to finish 3
Change log
- Everest (2022 and earlier) 4 full-court shuttle sprints (down and back = 1), done as the first element
Team race record
2:41.09 Breakers · 2026
Current version, run since 2023
RP Fan-voted Ringer Point race Ringer Points
08
Sprint Relay
Four men and four women each take one element, one player at a time: reps, a four-point touch in the start zone, then a sprint to the finish. Worth 3 points.
1 Suicide run 1-2-3-4 1

12 Snatch 165 lb 1

2 L-sit rope climb 4
Change log
- Everest (2022 and earlier) 4 legless rope climbs
12 Triple-under 1

6 Single DB overhead squat 40 lb 1

9 Burpee to ring 9 ft 9 in 2

6 Free-standing HSPU 2

3 Cluster 250 lb 3
Change log
- Everest (2022 and earlier) 3 cleans at 300 lb
Team race record
3:18.94 Lions · 2026
Current version, run since 2023

2026 matches featuring Ascend

Conference finals

Rope Swing

01
Partner Forward
One man and one woman per lane. One works while the partner waits in the hash box beside the equipment; reps only count while the partner is in the box.

4 Thruster 185 lb (m) / 125 lb (f) 2

4 Heavy jump rope 2 in (m) / 1.5 in (f) 2

6 Thruster 185 lb (m) / 125 lb (f) 2

6 Heavy jump rope 2 in (m) / 1.5 in (f) 2

8 Thruster 185 lb (m) / 125 lb (f) 2

8 Heavy jump rope 2 in (m) / 1.5 in (f) 2

10 Thruster 185 lb (m) / 125 lb (f) 2

10 Heavy jump rope 2 in (m) / 1.5 in (f) 2

Team race record
2:44.37 Wild · 2025
All seasons since 2024
02
Mirror
Three men and three women, each group on its own barbell facing the other group. Both groups finish a quadrant before moving on together; if a barbell touches the ground, all six return to the start zone.

10 reps per quadrant

40 Back squat 315 lb (m) / 210 lb (f) 2

Team race record
1:29.28 Brigade · 2025
All seasons since 2024
RP Ringer Point race 1 Ringer Points
03
Echo 1 and Echo 2
Men and women share one barbell with different movements, one player working at a time. The race runs twice; Echo 2 starts 45 seconds after the second team finishes Echo 1.
16 Sandbag over wall + jump over wall (m) / Sandbag over wall + under wall (f) 75 lb, 6 ft 1 in wall 2

8 Aerial 3

3 Ring hang to handstand 4

60 ft Rope sled pull 180 lb + sled -
Change log
- 2025, 2024 60 ft sled push, 40 ft rope sled pull (feet static), 60 ft sled push
Team race record
Echo 1 2:18.96 Bandits · 2026
Echo 2 2:04.65 Bandits · 2026
Current version, run since 2026
04
Ladder
One player at a time, alternating men and women, lifts any bars they choose moving forward. Each lift scores its quadrant number, up to 10 points per player; the highest team score wins.

Ladder lift Push press

Quadrant 1 225 lb (m) / 140 lb (f) 1
Quadrant 2 250 lb (m) / 160 lb (f) 2
Quadrant 3 275 lb (m) / 180 lb (f) 3
Quadrant 4 300 lb (m) / 200 lb (f) 4

Team race record
78Ladder score Wolves · 2026
All seasons since 2024
RP Ringer Point race 2 Ringer Points
05
Jack and Jill
One man and one woman complete the reps at each station, one working at a time, splitting the reps however they choose.
20 Pullover 2
Change log
- 2024 20 L-sit chin-ups
10 L-sit to handstand 3

5 L-sit med-ball rope climb 4
Team race record
2:22.09 Sharks · 2025
Current version, run since 2025
06
Triad, Female
Three women work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.

All elements while wearing a 14 lb vest

20 ft Rope sled drag 135 lb 4

20 Heavy jump rope 1.5 in 1

12 Synchro burpee box jump 20 in 2

4 Rope climb 12 ft 3

1 Farmers carry 115 lb 3

Team race record
2:03.15 Sharks · 2025
All seasons since 2024
07
Triad, Male
Three men work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.

All elements while wearing a 20 lb vest

20 ft Rope sled drag 225 lb 4

20 Heavy jump rope 2 in 1

12 Synchro burpee box jump 24 in 2

4 Rope climb 15 ft 3

1 Farmers carry 175 lb 3

Team race record
2:03.65 Sharks · 2025
All seasons since 2024
RP Fan-voted Ringer Point race Ringer Points
08
Sprint Relay
Four men and four women each take one element, one player at a time: reps, a four-point touch in the start zone, then a sprint to the finish. Worth 3 points.
10 Cluster 155 lb (women’s bar) 1

4 Aerial 4

60 ft Sled pull 135 lb + sled -
Change log
- 2025, 2024 Sled push from start to finish
5 Burpee wall jump 6 ft 1 in 2

2 Ring hang to handstand 4

7 Bar muscle-up (3rd bar) 2

10 Double KB GTOH 2 x 35 lb 1

4 Deadlift 330 lb 3
Team race record
3:12.59 Sharks · 2026
Current version, run since 2026

2026 matches featuring Rope Swing

Championship · Originally McKinley

Roll Up

01
Partner Forward
One man and one woman per lane. One works while the partner waits in the hash box beside the equipment; reps only count while the partner is in the box.

9 KB GTO 2 x 35 lb (m) / 2 x 25 lb (f) 1

9 Pistol stick jump-over 6 in 1

7 KB GTO 2 x 45 lb (m) / 2 x 35 lb (f) 1

7 Pistol stick jump-over 12 in 1

5 KB GTO 2 x 53 lb (m) / 2 x 45 lb (f) 2

5 Pistol stick jump-over 15 in (m) / 12 in (f) 2

3 KB GTO 2 x 70 lb (m) / 2 x 53 lb (f) 2

3 Pistol stick jump-over 18 in (m) / 15 in (f) 2

Team race record
3:00.37 Palms · 2025
All seasons since 2018
02
Mirror
Three men and three women, each group on its own barbell facing the other group. Both groups finish a quadrant before moving on together; if a barbell touches the ground, all six return to the start zone.

28 Hang snatch 175 lb (m) / 115 lb (f) 2

Team race record
1:05.28 Lions · 2026
All seasons since 2018
RP Ringer Point race 1 Ringer Points
03
Echo 1 and Echo 2
Men and women share one barbell with different movements, one player working at a time. The race runs twice; Echo 2 starts 45 seconds after the second team finishes Echo 1.

30 Overhead squat (m) / Front squat (f) 155 lb (m) / female bar (f) 1

20 DB burpee over box 2 x 50 lb (m) / 2 x 35 lb (f), 20 in box 2

30 Double touch 2

30 Hang snatch (m) / Hang clean (f) 125 lb (female bar) 1

Team race record
Echo 1 2:36.88 Sharks · 2025
Echo 2 2:22.00 Brigade · 2020
All seasons since 2018
04
Ladder
One player at a time, alternating men and women, lifts any bars they choose moving forward. Each lift scores its quadrant number, up to 10 points per player; the highest team score wins.
Ladder lift Thruster

Quadrant 1 205 lb (m) / 130 lb (f) 1
Quadrant 2 225 lb (m) / 145 lb (f) 2
Quadrant 3 245 lb (m) / 160 lb (f) 3
Quadrant 4 265 lb (m) / 175 lb (f) 4
Quadrant 5 285 lb (m) / 190 lb (f) -
Race change log
- 2025, 2024, 2023, 2022 Four quadrants, 205 / 130 lb to 265 / 175 lb (no 285 / 190 lb quadrant)
Team race record
73Ladder score Sharks · 2026
Current version, run since 2026
RP Ringer Point race 2 Ringer Points
05
Jack and Jill
One man and one woman complete the reps at each station, one working at a time, splitting the reps however they choose.

30 Bar muscle-up 1

20 Ring muscle-up 2

5 Backwards roll to support 4

Team race record
1:42.47 Sharks · 2024
All seasons since 2018
06
Triad, Female
Three women work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
15 KB snatch 53 lb 1
Change log
- 2023, 2022 25 KB swings at 53 lb
5 Pullover 3
Change log
- 2024 15 chest-to-bar pull-ups (6 pullovers)
- 2023, 2022 15 chest-to-bar pull-ups
15 Wall ball 14 lb to 10 ft 1

Handstand ramp, stairs first 4
Change log
- 2024, 2023, 2022 3 freestanding handstand push-ups
15 Hang squat clean 100 lb 2
Team race record
2:16.31 Sharks · 2026
Current version, run since 2025
07
Triad, Male
Three men work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
15 KB snatch 70 lb 1
Change log
- 2023, 2022 25 KB swings at 70 lb
5 Pullover 3
Change log
- 2024, 2023, 2022 15 chest-to-bar pull-ups
15 Wall ball 30 lb to 10 ft 1

Handstand ramp, stairs first 4
Change log
- 2024, 2023, 2022 3 freestanding handstand push-ups
15 Hang squat clean 155 lb 2
Team race record
2:13.62 Sharks · 2025
Current version, run since 2025
RP Fan-voted Ringer Point race Ringer Points
08
Sprint Relay
Four men and four women each take one element, one player at a time: reps, a four-point touch in the start zone, then a sprint to the finish. Worth 3 points.
10 Double DB shoulder-to-overhead 2 x 60 lb 1

10 D-ball squat 100 lb 1
Change log
- 2024, 2023, 2022 20 handstand push-ups
4 Back uprise to forward roll 3
Change log
- 2024, 2023, 2022 4 back uprises
3 Legless rope climb 2

Strongman sandbag toss 40 lb 2
Change log
- 2024, 2023, 2022 Flip sled +100 lb
8 Medball chest-to-bar pull-up 14 lb 1
Change log
- 2024, 2023, 2022 20 chest-to-bar pull-ups
6 Plate handstand step-over 45 lb plates 3

3 Clean 315 lb 3
Team race record
3:06.22 Sharks · 2025
Current version, run since 2025

2026 matches featuring Roll Up

vReplay

Not used in 2026 · Originally Pikes Peak

Clean Up

Not used in 2026. Last used in 2024.

01
Partner Forward
One man and one woman per lane. One works while the partner waits in the hash box beside the equipment; reps only count while the partner is in the box.

9 Deadlift 225 lb (m) / 135 lb (f) 1

9 Weighted pistol 30 lb (m) / 20 lb (f) 1

7 Deadlift 255 lb (m) / 155 lb (f) 1

7 Weighted pistol 40 lb (m) / 30 lb (f) 1

5 Deadlift 315 lb (m) / 205 lb (f) 2

5 Weighted pistol 50 lb (m) / 40 lb (f) 2

3 Deadlift 365 lb (m) / 245 lb (f) 2

3 Weighted pistol 70 lb (m) / 50 lb (f) 2

Team race record
2:26.00 Lions · 2019
All seasons since 2017
02
Mirror
Three men and three women, each group on its own barbell facing the other group. Both groups finish a quadrant before moving on together; if a barbell touches the ground, all six return to the start zone.
10 reps per quadrant

40 Hang clean 215 lb (m) / 140 lb (f) 2
Change log
- 2019, 2018, 2017 40 hang cleans at 215 / 135 lb
Team race record
1:05.16 Wild · 2024
Current version, run since 2021
RP Ringer Point race 1 Ringer Points
03
Echo 1 and Echo 2
Men and women share one barbell with different movements, one player working at a time. The race runs twice; Echo 2 starts 45 seconds after the second team finishes Echo 1.
30 One-arm KB overhead squat 53 lb -

40 HSPU -

30 Chest-to-bar -

30 Ground-to-overhead 155 lb -
Race change log
- 2022 No Echo race (both Echo legs struck through in the doc)
- 2019, 2018, 2017 Four Echo legs: two female (FF) with 30 one-arm KB overhead squats at 35 lb and 30 ground-to-overhead at 100 lb, and two male (MM) at 53 lb and 155 lb; 40 HSPU and 30 chest-to-bar in both
Team race record No result recorded for this version
04
Ladder
One player at a time, alternating men and women, lifts any bars they choose moving forward. Each lift scores its quadrant number, up to 10 points per player; the highest team score wins.
Ladder lift Clean

Quadrant 1 250 lb (m) / 165 lb (f) 1
Quadrant 2 275 lb (m) / 180 lb (f) 2
Quadrant 3 300 lb (m) / 195 lb (f) 3
Quadrant 4 325 lb (m) / 210 lb (f) 4
Race change log
- 2017 Female quadrants 155, 170, 185, 200 lb (male quadrants unchanged)
Team race record
89Ladder score Palms · 2022
Current version, run since 2018
RP Ringer Point race 2 Ringer Points
05
Jack and Jill
One man and one woman complete the reps at each station, one working at a time, splitting the reps however they choose.
50 Toes-to-bar 1
Change log
- 2019, 2018, 2017 50 toes-to-rings
30 Ring muscle-up 2

5 Back uprise 4
Team race record
1:58.31 Aces · 2022
Current version, run since 2021
06
Triad, Female
Three women work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
7 DB burpee cluster 30 lb 1

20 Box jump-over 24 in 1

6 Pistol stick jump-over 6 in 2
Change log
- 2019, 2018, 2017 60 double-unders
4 Rope climb 12 ft 3

15 Clean 115 lb 2
Team race record
2:19.09 Palms · 2021
Current version, run since 2021
07
Triad, Male
Three men work three stations of each element at the same time, splitting the reps however they choose. A station counts only after the stations before it are done.
7 DB burpee cluster 50 lb 1

20 Box jump-over 30 in 1

6 Pistol stick jump-over 6 in 2
Change log
- 2019, 2018, 2017 60 double-unders
4 Rope climb 15 ft 3

15 Clean 185 lb 2
Team race record
2:21.78 Wild · 2021
Current version, run since 2021
08
Sprint Relay
Four men and four women each take one element, one player at a time: reps, a four-point touch in the start zone, then a sprint to the finish. Worth 3 points.
20 Deck to pistol 1

16 Toes-to-bar 1

12 DB thruster 40 lb 1

8 Ring muscle-up 2

Double KB overhead walking lunge 2 x 53 lb 3
Change log
- 2019, 2018, 2017 Handstand walk
10 Burpee box jump-over 24 in 1

4 Rope climb 15 ft 3

2 Clean and jerk 275 lb 4
Team race record
3:41.60 Aces · 2022
Current version, run since 2021

2022 to 2026

Ringer Points

A Ringer Point race is a single player, head-to-head race between opposing teams. Each team picks one Ringer Point race from a list of six approved options for that match format, and they pick the player they want to perform it. Scoring is two points for the winner, one for the loser if they finish in under a 20% time difference, zero if they don’t.

1 heavy snatch 275 lb (m) / 190 lb (f) 2026 Tyler AndersonVenom · 2026 :7.99
10 / 8 deficit handstand push-ups 10 in deficit 2024, 2026 Megan MedeirosAces · 2024 :16.38
16 double KB hang clusters 53 lb (m) / 35 lb (f) 2026 Valerie CintronSharks · 2026 :39.14
3 burpee backflips 2024, 2025, 2026 Aaron MedinaBandits · 2025 :9.77
3 clean and jerks 300 lb (m) / 210 lb (f) 2024, 2025, 2026 Wes KittsVenom · 2025 :14.24
3 legless rope climbs 15 ft (m) / 12 ft (f) 2026 Dalton HerreroBrigade · 2026 · fan-voted :17.76
40 ft back handspring + 4 point touch behind start + run through finish 2024, 2025, 2026 Bryleigh HansenPalms · 2026 :12.40
5 D-ball over yoke 150 lb, 65 in (m) / 45 in (f) yoke height 2024, 2026 Tyler DavisPalms · 2026 · fan-voted :19.12
5 burpee box jump-overs, 5 different boxes 30 in (m) / 24 in (f) 2026 Jhonny CaraballoPalms · 2026 :11.70
5 clusters 205 lb (m) / 135 lb (f) 2022, 2023, 2024, 2025, 2026 Vida VetterkindBreakers · 2025 :17.51
6 burpees to ring touch 9 ft 9 in (m) / 8 ft 6 in (f) 2024, 2025, 2026 Sammy NalleySharks · 2024 :15.90
8 bar facing burpees + 1 sandbag over yoke 200 lb (m) / 150 lb (f) 2025, 2026 Nick ShappeeSharks · 2025 :21.28
9 tall wall balls 20 lb to 12 ft (m) / 14 lb to 11 ft (f) 2026 Lauren OlsonBandits · 2026 · fan-voted :20.41
Double KB overhead walking lunge, start to finish 53 lb (m) / 35 lb (f) 2026 Lauren OlsonBandits · 2026 :29.55
Farmers carry, start to finish 215 lb (m) / 145 lb (f) per hand 2022, 2023, 2024, 2025, 2026 Ryan DeMattieLions · 2025 :7.87
Flip sled race, start to finish 350 lb (m) / 200 lb (f) 2022, 2023, 2024, 2026 Thomas SrokaWild · 2026 · fan-voted :22.81
Handstand obstacle course Ramp, three 6 in hurdles, 6 ft sideways line shuffle, 3 cone bob 2025, 2026 Eric CardonaLions · 2026 :24.58
Handstand walk 2 quadrants + clean and jerk 300 lb (m) / 205 lb (f) 2022, 2023, 2024, 2025, 2026 Jessi KuhlmanBreakers · 2023 Tied: Jessi KuhlmanSharks · 2024 :15.41
Heavy sandbag carry 200 lb (m) / 150 lb (f) 2026 Joshua NewellBreakers · 2026 :6.58
Medball handstand walk, start to finish 10 lb (m) / 6 lb (f) 2023, 2024, 2026 Nathan TsujiBrigade · 2026 :14.07
Suicide sprint, 1+2+3+4+finish 2022, 2023, 2026 Marcus WashingtonPalms · 2022 :31.75
13 / 12 bar facing burpees, start to finish 2026 Jess KrezmienBrigade · 2026 :19.74
12 / 11 bar facing burpees, start to finish 2025 Jess KrezmienBrigade · 2025 :19.44
11 / 10 bar facing burpees, start to finish 2022, 2023, 2024 Jess KrezmienBrigade · 2023 :18.69
9 ring muscle-ups 2023, 2024, 2025, 2026 Aiden WhiteheadFlight · 2026 :23.57
6 ring muscle-ups 2022 Andres MontenegroBreakers · 2022 :17.38
12 triple unders 2023, 2024, 2025 Nathan CobbBreakers · 2025 :13.38
2 log clean and jerks 195 lb (m) / 135 lb (f) 2025 Breezy LeinsSharks · 2025 :13.46
3 aerial hurdles over 80 ft 6 in hurdle on each quadrant line 2025 Hannah BissettBrigade · 2025 :6.91
4 burpees over wall Wall on the middle line 2025 Sam MartinSharks · 2025 :15.67
5 snatches 225 lb (m) / 150 lb (f) 2022, 2023, 2024, 2025 Sidney WilsonBrigade · 2023 :15.01
6 double touches + 12 hang cleans 185 lb (m) / 125 lb (f) 2022, 2023, 2024, 2025 Bryleigh HansenPalms · 2022 :27.29
6 triple touches 2022, 2023, 2024, 2025 Marissa OxenfordBrigade · 2025 :25.18
Yoke carry, start to finish 500 lb (m) / 350 lb (f) 2022, 2023, 2024, 2025 Breezy LeinsSharks · 2025 :8.37
15 ground-to-overhead (Las Vegas) 2024 Sidney WilsonWild · 2024 :28.61
20 chest-to-bar + 40 ft sled pull 225 lb (m) / 135 lb (f) plus the 16 lb sled 2024 Robbie RodriguezVenom · 2024 :44.58
20 handstand push-ups + 20 chest-to-bar (Las Vegas) 2024 Yonatan RestrepoBreakers · 2024 :43.94
3 medball bar muscle-ups + KB ground-to-overhead (Las Vegas) 2024 Nick ShappeeSharks · 2024 :33.41
3 reps of chest-to-bar + double touch + triple touch 2023, 2024 Kodi SchaeferPalms · 2023 :22.85
6 DB burpee over box 50 lb (m) / 35 lb (f), 24 in (m) / 20 in (f) 2024 Blake KidderWild · 2024 :20.27
8 bar facing burpees + 12 cleans 185 lb (m) / 125 lb (f) 2024 Briley SmithLions · 2024 :40.45
D-ball over yoke, higher height 100 lb 2024 Thomas SrokaWild · 2024 :16.78
Deck to pistol over 6 in pole + 2 clusters 250 lb (m) / 175 lb (f) 2024 Tristan MeredithWild · 2024 :31.51
KB overhead squats (Las Vegas) 2024 Valerie GunningSharks · 2024 :18.72
16 tall box jump-overs + 8 thrusters 36 in (m) / 30 in (f), 185 lb (m) / 125 lb (f) 2023 DavidsAces · 2023 :48.99
4 rope climbs 15 ft (m) / 12 ft (f) 2022, 2023 Eric CardonaLions · 2022 :15.78
5 double DB overhead squats + 2 legless rope climbs + 5 single KB squat snatches 70 lb (m) / 53 lb (f), 15 ft (m) / 12 ft (f) 2022, 2023 Ryan PybasLions · 2023 :40.05
5 squat snatches 225 lb (m) / 150 lb (f) 2023 Jessica PlasenciaPalms · 2023 :22.37
60 toes-to-bar, 2 players 2023 Player #10&#3Aces · 2023 :49.87
Handstand walk 2022 Valerie GunningSharks · 2022 :19.47

Next up

American Grid TrialsJan 2027Learn more

Movement standards

Back to formats

General Standards

The first rep of a set of any hanging barbell, or squat movement can be taken from the ground.
Any time there is a movement performed perpendicular to the start line, the player must face out (away from the rig).
DB and KBs cannot be dropped from above the waist.
At the finish of any standing rep, the feet should never be completely outside shoulder width.
Once a player has entered the GRID they may not stand completely outside of the GRID parameter lines unless performing an element involving the rig, or exiting through the Start zone. Parts of the body may overlap at times with no penalty, but if the player moves completely outside of the lines at any point (including into the finish zone), any reps performed during that time do not count.
For multi-part movements (ie triple touch) if a clear attempt is made at a portion of the movement, and fails, the entire rep must start over from the first point of performance. For example, if the chest to bar portion of a triple touch misses contact, the rep must start over at the hang under the bar into the toe to bar.
A movement is complete when the described end points of performance are met, while demonstrating control. Control definition: movement as intended by the player without falling away from the intended outcome or loss of balance and stabilization prior to the movement completion.
With any barbell movement, no intentional bouncing of the weight off the floor will be allowed. Players may bend their arms during the rep, but may not accelerate the barbell, with their arms, on the way down or through the bottom of the rep.
Closed-toe shoes are required for all races and elements throughout the match, not wearing shoes for any part of a GRID match is not allowed.

60’ Sled Pull Standards

Echo -
The sled will be 180lb (plus sled weight) set up to the outside of the start line near the hashmark edge of the Grid with a 40’ rope folded to the side of it. The rope attached to the sled will have a white tape mark 13’ from the sled.
Player can grip the rope in preparation but cannot bring it into the active Grid area until the previous element is complete.
When previous element is complete, the player may bring the rope into the active Grid area.
The sled may be pulled anyhow but only while feet are clearly within the LAST hashbox area of any quadrant as it extends across the quadrant. Said another way: the last 5 feet of any quadrant. The intent is a generally stationary pull. Some foot movement is ok as long as no advancement of the sled takes place with feet crossing past the horizontal line of the third hashmark or touching/crossing the quadrant line. The other player on the Grid may (and is encouraged) to help manage the extra rope position to keep it out of the way of the pulling player, but may not assist in pulling the rope.
The hands may never touch or reach past the 13’ mark on the rope when pulling it.
The movement is complete when the front of the sled touches the 3rd to 4th quadrant line.
In the event the sled advances with the feet in the inappropriate location or by the hand touching or past the 13’ mark, the penalty will be for the player to run to touch the sled, then run back to position and resume the pull.
Sprint Relay -
The sled weight will be adjusted to 135lb (plus sled weight) and the rope will be reduced to the 24’ rope but maintain the 13’ mark. This time the sled may be pulled from anywhere on the Grid and anyhow as long as the player does not touch the rope mark or past the rope mark during the pull. The sled movement distance is the same 60’ and the player must cross the finish line before the next player enters once the 60’ pull is complete.

Aerial

Player starts in a standing position with both feet on the ground
Player then elevates the body with one foot to an upside down, vertically oriented position with the hips directly over the shoulder and without the hands touching the ground.
The movement ends with the player landing on one foot while establishing control. Once controlled one foot contact is made, the movement is over and there is no requirement around the other foot.

Apparatus Carry/Flip/Push/Throw

Player can always make contact with apparatus prior to the movement beginning
Large apparatus may not move or leave the ground until start of race or cue for athlete to officially start. Small apparatus may be picked up and handled by the athlete but can not be advanced until start of race or cue to begin.
Apparatus must stay entirely within the parameters of the GRID at all times. If, at any point, any part of the apparatus exits the sidelines of the GRID, the apparatus must be lifted/drug back onto the GRID without forward advancement
In any movement where apparatus leaves the ground(carry or throw event), advancement begins from where the apparatus falls
Element is over when both the player AND apparatus clear the designated line

Back Handspring

player begins with both feet on the floor, supporting bodyweight, while facing away from the direction they are intending to travel.
Player jumps backward by arching the back and landing on hands directly behind the heels.
Feet and hips travel over the body while moving backward and supported by the hands.
Movement is complete when only both feet are again supporting the bodyweight showing control.

Back Handspring Into Backflip

Player begins with both feet on the floor, supporting bodyweight, while facing away from the direction they are intending to travel. The beginning may be dynamic, such as beginning with a round off, as long as they end up in the correct position for the backward movement.
Player jumps backward by arching the back and landing on hands directly behind the heels
Feet and hips travel over the body while moving backward and supported by the hands
Upon landing the back handspring with both feet on the floor, the player must execute, in the same direction, a 360-degree rearward rotation of the body (backflip) without making contact with anything until both feet complete the rearward rotation and land on the floor first
The repetition is counted when the player lands the backflip with both feet on the floor touching the ground first
If any portion of the movement is missed after a clear attempt has been made (e.g., hands do not make contact on the back handspring, or the backflip rotation is incomplete), the entire rep must start over from the beginning
For serial repetitions, the player must demonstrate terminal control after the backflip landing (both feet on the floor, body under control) before initiating the next repetition
In some instances the entirety of both movements must take place within the same quadrant boundary lines, including the landing. If the player lands either part of the movement even partially over the quadrant boundary then it will be a fault and the movement must start over from the beginning

Back Squat

Players may get the bar to the back rack position by any means including assistance by another active player
Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
The repetition is counted when Player returns to:
fully standing position
hips are fully open
knees locked out
heels on the ground

Back Uprise

Player begins suspended vertically under a pair of rings
Player raises to the top of the rings by propelling the body behind the rings with a backward motion kip
Repetition is counted when Players elbows are locked out and shoulders are over wrists

Back Uprise, Forward Roll Complex (No Lock Out)

Player begins suspended vertically under a pair of rings
Player raises to the top of the rings by propelling the body behind the rings with a backward motion kip
The player must show weight momentarily supported on top of the rings. Weight supported means rings to the side of the body, under the shoulder and showing control with the weight of the body supported by the arms. There is no requirement to lock out at the top.
The player then rotates in a forward roll with the head moving down in front of the rings and the feet moving up behind the rings and through the straps.
Player may not come to a complete halt in rotation underneath the rings or otherwise interrupt a continuous forward rotation. Player may slow significantly during this rotation, but never clearly come to a stop or reverse direction.
The movement is complete once the player has passed through a full 360 degree forward rotation and ends with weight supported on top of the rings. Weight supported means rings to the side of the body, under the shoulder and showing control with the weight of the body supported by the arms. There is no requirement to lock out.

Backwards Roll to Support

Once suspended vertically under a pair of rings
Player begins repetition by raising feet skyward to a position over the head
Player rolls backward with the head and torso (e.g., skin-the-cat style) until Player has rotated approximately 360 degrees from starting position
While completing the roll, Player must achieve a position such that Player supports body weight on the rings (e.g., akin to the bottom of the ring dip position)
Player then must press out until
torso is vertically oriented above the bottom of the rings
arms are positioned downward from shoulders with
elbows fully locked out
The repetition is counted when Player achieves full elbow lockout with vertically oriented arms and torso while suspending self on the rings

Bar Facing Burpee

Movement begins a prone position, making chest contact with the ground with body perpendicular to the bar and one foot cleared of either side of the designated line
Player then rises from prone position and propels body over the bar with both feet in the air at the same time
Player’s body must travel over the bar without making any contact at any point during the repetition
The repetition is counted when player has cleared the bar and lands on their feet
In serial repetitions, as an athlete propels over the bar, if hands come down on the ground first, the athlete’s feet must be behind the hands on the opposite side of the bar

Bar Muscle Up

At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
Player then elevates by pulling upward onto/over the bar to achieve full elbow lockout above the horizontal bar
Player’s head breaks the vertical plane above the bar while locked out on top

Box Jump Over

Player begins in a standing position
Player must propel body over the box in any manner: both feet must travel over the top of the box (with or without touching the box top) Step ups are allowed.
Player’s hand(s) may not make contact with the box at any point during the repetition
The repetition is counted once the player has cleared the box and touched the ground, with both feet on the opposite side of the initial jump. If the player lands on any side other than OPPOSITE of the initial jump, the rep does not count.

Burpee Backflip

Player begins in a prone position with chest to the floor
Player then rises from prone position and executes a 360-degree rotation of the body rearward without making contact with anything until both feet complete the rearward rotation and land on the floor first
For serial repetitions, terminal control on the prior (after both feet touch the floor)

Burpee Box Jump Over

Movement begins in a prone position, making chest contact with the ground
Player then rises from prone position and propels body over the box in any manner: both feet must travel over the top of the box (with or without touching the box top)
Only the players feet may make contact with the box at any point during the repetition
The repetition is counted once the player has cleared the box and at least one foot lands on the opposite side of the initial jump. If the player lands on any side other than OPPOSITE of the initial jump, the rep does not count. The “opposite side” is defined as at least one foot landing at least partially within the horizontal plane of the sides of the box extended out beyond the box.

Burpee Over Pole

Movement begins a prone position, making chest contact with the ground with body perpendicular to the bar and one foot cleared of either side of the designated line
Player then rises from prone position and propels body over the pole - feet must travel over the pole while simultaneously in the air at the same time
Player’s body must travel over the pole without making any contact at any point during the repetition
The repetition is counted when player has cleared the bar and lands on their feet
In serial repetitions, as an athlete propels over the bar, if hands come down on the ground first, the athlete’s body must have rotated so that the feet are behind the hands on the opposite side of the bar

Burpee to Ring

Player must lower body to a prone position, making chest contact with the ground
Player then rises from prone position and jumps to make contact with a suspended ring
The repetition is counted when Player makes contact with the ring
If a failed attempt at contact with the ring occurs, the movement is faulted and must start over from the prone position

Chest-to-Bar

At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
Player elevates by pulling upward until anywhere on torso, below the clavicle, makes contact with the bar
A serial repetition must begin with elbows locked out while suspended vertically from the bar

Clean

Player must elevate the barbell from the ground to the shoulders, achieving a front rack position
Player may use any form of clean including power or squat unless otherwise designated
The clean is complete when Player successfully achieves a fully standing position with:
barbell under control in the front rack position
both elbows past the frontal plane of the barbell
Player’s feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground

Clean + 2 Shoulder to Overhead Complex (F)

For this portion of the echo race the FEMALES must complete the standards of a CLEAN-SHOULDER TO OVERHEAD-SHOULDER TO OVERHEAD complex in succession for rep to count:
For each CLEAN repetition, the player must elevate the barbell from the ground to the shoulders, achieving a front rack position
Player may use any form of clean including power, muscle or squat
The clean repetition is counted when the player successfully achieves a fully standing position with:
barbell under control in the front rack position
both elbows past the frontal plane of the barbell
Player’s feet stationary, parallel and at least partially within shoulder width
hips fully open
knees locked out
heels on the ground
Once the above points of performance for the clean are completed, the player can advance directly from the finish point of the clean into performing two additional shoulder to overhead reps to complete the complex.
Player begins with the barbell in the front rack position, fully standing, hips open and knees locked out
Shoulder Press (allowed)
Player elevates the barbell to a fully locked out position overhead without bending of the knees or a bend at the hips
Push Press (allowed)
Player elevates the barbell to a fully locked out position overhead with the aid of bending the knees or a bend at the hips
Push Jerk
Player elevates the barbell to a fully locked out position overhead with the aid of bending the knees or a bend at the hips, but catches the weight in a fully locked-out overhead position before returning to a fully standing position
Split Jerk
Player elevates the barbell to a fully locked out position overhead by dropping below the barbell while sending one foot forward and one foot behind, creating at least slight horizontal clearance between the forward foot heel and the rear foot toe
The shoulder to overhead repetition is counted when:
barbell reaches a position directly overhead
arms and elbows are locked out vertically
feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground
The complex repetition is counted when the female player has completed one clean, followed by an additional two shoulder to overhead repetitions.
If any portion of the complex is faulted then the rep must begin back at the clean with the barbell coming from the floor.

Clean + 2 Thruster Complex (M)

For this portion of the echo race the MALES must complete the standards of a CLEAN-THRUSTER-THRUSTER complex in succession for rep to count:
For each CLEAN repetition, the player must elevate the barbell from the ground to the shoulders, achieving a front rack position
Player may use any form of clean including power, muscle or squat
The clean repetition is counted when the player successfully achieves a fully standing position with:
barbell under control in the front rack position
both elbows past the frontal plane of the barbell
Player’s feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground
Once the above points of performance for the clean are completed, the player can advance directly from the finish point of the clean into performing two additional thruster reps to complete the complex.
For each THRUSTER repetition, the player must descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position while elevating the barbell to a position directly overhead.
Elevating the barbell overhead must be done in one fluid motion with no unlocking of the knees.
The thruster repetition is counted when the player fully stands up with barbell directly overhead, having their hips open, knees and elbows locked out, barbell over the midline of the body and heels on the ground.
The complex repetition is counted when the male player has completed one clean, followed by an additional two thruster repetitions.
If any portion of the complex is faulted then the rep must begin back at the clean with the barbell coming from the floor.

Clean and Jerk

Clean: Player must elevate the barbell from ground to shoulders, achieving a front rack position
Player may use any form of clean unless specifically designated (e.g., muscle, power, squat, split or continental).
The clean is complete when Player successfully achieves a fully standing position while supporting the barbell in the front rack position with both elbows in the frontal plane of the barbell
Jerk: must initiate from the front rack position achieved by a clean
Player must elevate the barbell from the shoulders to a position directly overhead using any form of jerk
The repetition is counted when
the barbell reaches a position directly overhead
Player’s arms and elbows are locked out vertically
Player’s feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground

Cluster

For each repetition, player must elevate the barbell from the ground and achieve a front rack position
Player must then descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position while elevating the barbell to a position directly overhead
Elevating the barbell overhead must be done in one fluid motion with no unlocking of the knees
The repetition is counted when the player fully stands up with barbell directly overhead, having their hips open, knees and elbows locked out, barbell over the midline of the body and heels on the ground

D-Ball Carry

Player may carry the D-ball anyhow
If the ball is dropped at any point, pick it up where it lies. No need to move the D-ball back
The element is complete when the ball and the entire player completely pass the designated line

D-Ball Over Yoke

Movement begins in a standing position
Players complete a rep by lifting the d-ball from the ground, over the specified target height of the yolk set during the race.
Any style of lift is permitted as long as the ball begins on the floor and is passed over the specified height of the yolk.
The repetition is counted when the d-ball lands on the ground, on the opposite side of the yoke from which it started.

D-Ball Squat

The movement begins with the player descending to the bottom of the squat position with the hip crease below the knee while supporting the designated d-ball with the shoulder on either side of the head (not on the back of the neck)
The movement is complete when the player stands up fully with:
Knees locked out
Hips fully open
D-ball still supported by the shoulder on either side of the head

DB Hang Snatch

Player begins dumbbells in hands and at least partially below the waist
Player lifts dumbbells overhead in one continuous motion (no reversal of direction)
Movement ends with both dumbbells overhead, arms fully extended, and DB at least partially over the shoulders.
Upon movement completion, dumbbells must be lowered to below the waist before letting go or the rep does not count

DB Shoulder To Overhead

Player begins standing with the dumbells in the front rack position
Shoulder Press (allowed)
Player elevates the DBs to a fully locked out position overhead without bending of the knees or a bend at the hips
Push Press (allowed)
Player elevates the DBs to a fully locked out position overhead with the aid of bending the knees or a bend at the hips
Push Jerk
Player elevates the DBs to a fully locked out position overhead with the aid of bending the knees or a bend at the hips, but catches the weight in a fully locked-out overhead position before returning to a fully standing position
Split Jerk
Player elevates the DBs to a fully locked out position overhead by dropping below the DBs while sending one foot forward and one foot behind, creating at least slight horizontal clearance between the forward foot heel and the rear foot toe
The repetition is counted when
DBs reach a position over the shoulders
arms and elbows are locked out vertically
feet stationary, parallel and heels within shoulder width
hips fully open
knees locked out
heels on the ground

Deadlift

Player must elevate the barbell from the ground and obtain a fully standing position:
hips open
elbows and knees fully extended
feet stationary, parallel and within shoulder width
heels on the ground
shoulders behind the vertical plane of the barbell
The repetition is counted when the Player achieves all points of performance simultaneously
There shall be absolutely no bouncing of the weight off of the floor.
Players may bend their arms during the rep, but may not accelerate the barbell, with their arms, on the way down or through the bottom of the rep.

Deadlift, Deadlift, Clean

Player must elevate the barbell from the ground and obtain a fully standing position:
hips open
elbows and knees fully extended
feet stationary, parallel and within shoulder width
heels on the ground
shoulders behind the vertical plane of the barbell
Player returns the barbell to the ground to repeat his for the second DL
After 2nd DL, player returns the barbell to the ground for the clean
Player then must elevate the barbell from the ground to the shoulders, achieving a front rack position
Player may use any form of clean (except hang) including power or squat
The clean is complete when Player successfully achieves a fully standing position with:
barbell under control in the front rack position
both elbows past the frontal plane of the barbell
Player’s feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground
There shall be absolutely no bouncing of the weight (bending of the arms is ok as long as the bend is maintained through the bottom and there is no accelerating the bar into the ground)

Deck to Pistol Over Stick

Player must lower chest and hips to make contact with the ground.
Player then must elevate their body and achieve the bottom of a one legged squat with hip crease below the knee and fully supported by one leg.
Player may touch both feet to the ground during the transition from the prone position to the bottom of the one legged squat. There is no requirement to open hips during this transition.
There is no requirement to alternate supporting legs
After the bottom of the one legged squat is achieved, player rises and, while still on only the load-bearing foot, executes a jump over a designated object set at a pre-determined height
Player must land with solely the initially load-bearing foot and end up completely on the opposite side of the designated object
The repetition is counted when the Player successfully lands while demonstrating momentary control, with the elevated foot still raised
On the final repetition of a series, the Player may demonstrate directional control instead of static control (i.e., the Player may land in a position with his or her body oriented toward his or her path of travel to the next destination, whether that be the Finish Line or a Hash Box, and may take a step with the elevated foot in that direction)

Deck to Pull Over

Movement begins in prone position with chest and thighs to the floor
Player then elevates to hang from a pull up bar and lift feet IN FRONT of the bar to rotate up and over the bar
The movement is complete when player has completed the rotation to end up on the opposite side of the bar from which the feet led

Deck to Squat

Movement begins with chest and hips to making contact with the ground to achieve the prone position
Player then must elevate their body and achieve the bottom of a squat with hip crease below the knees with only the feet touching the ground
There is no requirement to open hips during this transition.
After the bottom of the squat is achieved, the Player must rise through the squat until:
hips fully open
knees locked out
heels on the ground

Deck To Squat Over Box

Movement begins with chest and hips to making contact with the ground to achieve the prone position
Player then must elevate their body and achieve the bottom of a squat with hip crease below the knees with only the feet touching the ground
There is no requirement to open hips during this transition.
Player must propel body over the box in any manner: both feet must travel over the top of the box (with or without touching the box top) Step ups are allowed.
Player’s hand(s) may not make contact with the box at any point during the repetition
The repetition is counted once the player has cleared the box and touched the ground, with both feet on the opposite side of the initial jump. If the player lands on any side other than OPPOSITE of the initial jump, the rep does not count.
If a player fails at any portion of the movement, (such as hips not descending below knee, or touching box with hand) the movement must start over from the beginning position. There is no requirement as to which side of the box the player must start, even after a failed rep

Deficit Handstand Push Up

Player begins repetition in a fully inverted handstand position with hands on top of designated deficit boxes:
arms and elbows fully extended
Palms on top of box
feet and hips are stacked overtop of the shoulders showing control
Player may kick up to this position, or begin from the bottom of the HSPU to achieve the top of the movement
Player must lower body vertically until the head touches the ground/mat
The repetition is counted when Player returns to a fully vertical handstand position by kipping or by pressing up until:
arms and elbows are fully extended
palms inside (i.e., not touching) any designated perimeter
body only supported by hands
Butt off of the wall
Shoulders at least partially behind the vertical plane of the finger tips
feet and hips are stacked overtop of the shoulders showing control

Devil Press

For each repetition, Player begins in a prone position, making chest contact with the ground or top of DBs (or break the plane of the top of the DBs)
Player then lifts the DB in one continuous motion to the overhead position
The repetition is counted when
DBs reach a position over the shoulders making sure that the DB are never completely outside the vertical plane of the shoulders
arms and elbows are locked out vertically
hips fully open
knees locked out
heels on the ground
There is no requirement for heels to end within shoulder width at extension

Double KB GTO

Element begins with both KB touching the ground
Player then elevates both KB to overhead position via snatch or clean and jerk
The repetition is counted when Player successfully achieves a fully standing position, with KBs directly overhead
hips open
elbows and knees fully extended
KB over the midline of the body
feet stationary and parallel
KB at least partially over the shoulders
heels on the ground
There is no requirement to have part of the feet within shoulder width at the end point of this movement.

Double Touch (Toe-to-Bar + Chest-to-Bar)

At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
Player must break the vertical plane of the bar with the heels before attempting their repetition
Player must elevate both feet and touch the bar at some point simultaneously
Bar contact must be made in the area between the hands
Player then elevates by pulling upward until anywhere on torso, below the clavicle, makes contact with the bar
*** no waterfall

Double Under

Player’s jump rope must pass twice under the athlete’s feet after beginning the jump and before landing each repetition
If a team prefers, they can complete single unders but the rope must pass under the athlete the equivalent amount of times. For example, 50 double unders would equal 100 single unders.

Dumbbell Burpee Clusters

For each repetition, Player begins in a prone position, making chest contact with the ground or top of DBs (may break the plane of the top of the DBs)
Player then must achieve a front rack position with the dumbbells resting at the shoulders
Player must descend to bottom-of-squat position (hip crease below horizontal plane of top of knees) and then return to a fully standing position while elevating the dumbbells to a position directly overhead in one continuous motion
The repetition is counted when Player successfully achieves a fully standing position, with dumbbells directly overhead
hips open
elbows and knees fully extended
dumbbells over the midline of the body
feet stationary and parallel
hands and feet within shoulder width
heels on the ground

Dumbbell Burpee Over Box

While holding one dumbbell in each hand at all times during the Element
Player begins in a standing position on one side of the box
Player descends to a prone position, making chest contact with the ground or top of DBs
Player rises from prone position and propels body over the box in any manner: both feet must travel over the top of the box (with or without touching box top)
The repetition is counted when Player has cleared the box and touches the ground on the opposite side from jump/step-initiation with at least part of a foot within the parallel width of box edges

Dumbbell Overhead Squat (One Arm)

Player begins in a fully standing position, hips open, knees locked out
Player must hold DB overhead at all times during the Element
No Part of the Dumbbell may drop below the top of a player's head.
The top of a player’s head will include the visible top of head including hair. If Dumbbell comes in contact with the top of the players head or hair, the rep will result in a fault.
Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
The repetition is counted when Player returns to
fully standing position
hips fully open
knees locked out
heels on the ground
At initial and terminal points of the Element, arm must be fully extended with elbow locked out
On final rep of the element, the DB must be lowered to below the waist before being released by the athlete or the last rep will result in a fault

Dumbbell Overhead Squat (Two Arm)

Player begins in a fully standing position, hips open, knees locked out (squat snatching the first rep from the ground is allowed)
Player must hold DBs overhead at all times during the Element.
The Dumbbell’s may not touch the player’s head, or shoulders at any time.
No Part of the Dumbbell may drop below the top of a player's head during the duration of the squat.
The top of a player’s head will include the visible top of head including hair.. If either Dumbbell comes in contact with the top of the players head or hair, or drops below the top of head including hair, the rep will result in a fault.
Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
The repetition is counted when Player returns to
fully standing position
hips fully open
knees locked out
heels on the ground
At the terminal point of the Element, arm must be fully extended with elbow locked out and stacked directly overhead

Dumbbell Thruster

Players may begin their first repetition by performing a squat clean with dumbbells
For each repetition Player must descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position while elevating the dumbbells to a position directly over shoulders
Elevating the dumbbells overhead must be done in one fluid motion with no unlocking of the knees
The repetition is counted when the player fully stands up with dumbbells directly over shoulders, having their hips open, knees and elbows locked out, and heels on the ground

Farmers Carry

Player begins by holding one designated Farmer’s Carry implement in each hand, behind the Start line.
Player walks the implements down the GRID
Player may set implements down at any time, but may not move the implements any further along the GRID unless lifted off the ground by the hands
Gymnastics Grips or Grips of any type are NOT allowed
Repetition is complete when the entirety of the implements, and the Player’s body have completely crossed the Finish line

Flip Sled

Movement begins with apparatus at rest on the floor
Player lifts sled via handles and flips it over long ways by any means necessary
Movement is complete when the apparatus touches the floor on all corners
*** If the movement is for distance the apparatus must begin completely behind the startline and the movement is not finished until the apparatus is completely past the finish line. Any forward motion is accepted (bounce, hop, skip) as long as the only method of generating forward momentum is the flip outline above.

Forward Roll on Rings

The movement begins with player locked out above the ring with arms fully extended, wrists under shoulders.
The player then rotates in a forward roll with the head moving down in FRONT of the rings and the feet moving up behind the rings and through the straps.
Player may not extend arms completely to a hang underneath the rings or otherwise interrupt a continuous rotation
The player then pulls through the end of the complete rotation to end up supported above the rings
The movement is complete when the player presses out in a fully locked out position above the rings with arms fully extended, wrists under shoulders.

Free-Standing Handstand Push Up

Player begins repetition in a fully inverted head-stand position with head touching the designated mat, and feet off of the ground.
The repetition is counted when Player extends arms to a fully vertical handstand position by kipping or by pressing up until:
arms and elbows are fully extended
palms inside (i.e., not touching) any designated perimeter
body only supported by hands
hips are stacked overtop of the shoulders showing control
shoulders are at least partially over hands (not out in front of the hands)

Front Squat

Players may begin their first repetition by performing a squat clean
Player must hold barbell in the front rack position at all times
Elbows must be in frontal plane relative to barbell at all times
Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
The repetition is counted when Player returns to:
fully standing position
hips are fully open
knees locked out
heels on the ground

GTO

Player achieves a fully standing position, with barbell directly overhead via clean & jerk, or snatch.
The ground to overhead (GTO) is counted when the Player successfully achieves a fully standing position, with barbell directly overhead
hips open
elbows and knees fully extended
barbell over the midline of the body
feet stationary, parallel and directly below the hips
heels on the ground

Handstand Complex (2 Shoulder Taps, Pirouette, HSPU)

The player must achieve a stable handstand position with both hands on the ground with one hand on either side of a tape line(not touching) and show control before initiating the movement
Player will then do 2 shoulder taps with any hand of their choosing on either shoulder of their choosing while maintaining the handstand position. After each shoulder tap the hand must return to the same side of the tape that it started on without touching the tape with any portion of their hand
The tap of the shoulder must take place between where the tricep attaches to the deltoid and where the trap attaches to the neck and must be above the clavicle bone
They will then pirouette on their hands until they have achieved a full 360 degree rotation. There is no need to remain in the perimeter during the pirouette.
Player must then return to the headstand pad to complete one freestanding HSPU
The repetition is counted when Player extends arms to a fully vertical handstand position by kipping or by pressing up until:
arms and elbows are fully extended
body only supported by hands
hips are stacked over top of the shoulders showing control
shoulders are at least partially over hands (not out in front of the hands)
If any portion of the movement is missed after a clear attempt to continue the movement has been made or if any portion of the body touches the ground other than the hands throughout the duration of the full complex then the entire rep is a fault and the player must start over from the beginning of the movement

Handstand Push Up (Against Support)

Player begins repetition in a fully inverted handstand position:
only heels touching the wall
arms and elbows fully extended
Shoulders at least partially behind the vertical plane of the fingertips
palms inside (i.e., not touching) any designated perimeter
feet not spread wider than hands
Player must lower body vertically until the head touches the ground/mat
The repetition is counted when Player returns to a fully vertical handstand position by kipping or by pressing up until:
arms and elbows are fully extended
only heels touch the wall
Shoulders at least partially behind the vertical plane of the fingertips
palms inside (i.e., not touching) any designated perimeter
feet not spread wider than any designated perimeter

Handstand Step Over

The athlete must achieve a stable handstand position with both hands on the ground and in control before initiating the stepover.
While maintaining the handstand, the athlete will step one hand at a time onto the designated plates.
Each hand must make contact with the top of its respective plate during the step over
The athlete must continue moving forward in the handstand position until both hands have crossed to the opposite side of the plates.
The repetition is complete once both hands have crossed over the plates and made contact with the ground on the other side, while the athlete remains in a handstand.
The athlete must demonstrate controlled movement throughout the stepover. Falling out of the handstand before both hands reach the opposite side will result in a fault.

Handstand Walk

Player begins repetition with feet behind the start line. Repetition starts when Player’s hands make contact with the GRID without any other body part touching the GRID. Player may lean over the start line to begin the repetition.
Player walks down the GRID on hands
If any body part other than the hands touches the GRID, the Player must return to the nearest designated line (Hashmark or quadrant line) to restart
Repetition is counted when the Player crosses the designated line with both their hands and feet (feet elevated overhead) while maintaining control

Hang Clean

Player must elevate the barbell from above the knee to the shoulders, achieving a front rack position.
The first rep may be taken directly from the ground
Player may use any form of clean unless specifically designated (i.e., muscle, power, full, split or continental)
The clean is complete when Player successfully achieves a fully standing position:
barbell under control in the front rack position
both elbows past the frontal plane of the barbell
Player’s feet stationary, parallel and at least partially within shoulder width
hips fully open
knees locked out
heels on the ground

Hang Clean & Jerk

Player must elevate the barbell from above the knee to the shoulders, achieving a front rack position.
The first rep may be taken directly from the ground
Player may use any form of clean (i.e., muscle, power, full, split or continental)
Player then elevates the bar from shoulder to overhead, via any form of jerk or press, and the repetition is counted when the Player successfully achieves a fully standing position, with barbell directly overhead
hips open
elbows and knees fully extended
barbell over the midline of the body
feet stationary, parallel and with some portion directly below the hips

Hang Cluster

For each repetition, player must start with barbell at the hips and elevate the barbell and achieve a front rack position
Player must then descend into a squat (hip crease below horizontal plane of top of knees) while in the front rack. Then return to a fully standing position while elevating the barbell to a position directly overhead
Elevating the barbell overhead must be done in one fluid motion with no unlocking of the knees
The repetition is counted when the player fully stands up with barbell directly overhead, having their hips open, knees and elbows locked out, barbell over the midline of the body and heels on the ground

Hang Snatch

Player must begin the movement with the barbell above the knee
The first rep may be taken directly from the ground
Player must come to a fully standing position while elevating the barbell from below the waist to a position directly overhead:
in one continuous motion
without pausing at the shoulders
Player may use any form of snatch unless specifically designated (i.e., muscle, power, full or split)
The repetition is counted when:
the barbell reaches a position directly overhead
Player’s arms and elbows are locked out vertically
Player’s feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground

Hang Squat Clean

Player must begin element in an upright hang position, with the barbell making contact with the upper legs
Player must achieve a bottom of squat position, with hip crease below the horizontal plane of the top of the knees, while maintaining the front rack
The clean is complete when Player successfully achieves a fully standing position,
barbell under control in the front rack position
both elbows in the frontal plane of the barbell
Player’s feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground

Heavy Jump Rope

Player must pick up rope with one end in each hand and swing it forward to make one full rotation around the body
There is no requirement about how close to the end each hand needs to be when gripping the rope
Repetition is counted once the rope has passed under the athletes’ feet after fully rotating around the body
Upon completing the final rep of the movement, the rope must be brought below the hips before being released. If any part of the rope crosses outside the quadrant line it originated in, the last rep is a fault

KB GTO

Element begins with both KB touching the ground
Player then elevates both KB to overhead position via snatch or clean and jerk
The repetition is counted when Player successfully achieves a fully standing position, with KBs directly overhead
hips open
elbows and knees fully extended
KB over the midline of the body
feet stationary and parallel
KB at least partially over the shoulders
heels on the ground

Kettlebell - Double Hang C&J

The movement begins with the supported KBs off the ground and below the waist.
Player elevates the KBs to make contact with the shoulder, before elevating them again to finish the movement.
Player then achieves a fully standing position and the repetition is counted with:
hips open
knees and elbows locked out
KBs over the shoulder (front to back AND left to right)
heels on the ground
There is no requirement to have part of the feet within shoulder width at the end point of this movement.

Kettlebell Double Hang Cluster

The movement begins with the supported KBs off the ground and below the waist.
Player elevates the KBs to be support by the arm or shoulder
Player must then descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position while elevating the kb to a position directly overhead
Elevating the kb overhead must be done in one fluid motion with no unlocking of the knees
The repetition is counted when the player fully stands up with KB directly overhead (wrists over shoulders), having their hips open, knees and elbows locked out, KB over the midline of the body and heels on the ground
There is no requirement to have part of the feet within shoulder width at the end point of this movement.

Kettlebell OH Walking Lunge

Player must begin Element standing fully upright with implements elevated directly overhead
Player must maintain overhead elevation throughout all phases of forward progress; no forward progress will be allowed if the implements are not in the required position. Overhead elevation is defined by Kettlebells remaining off the head and shoulders.
Player must take a step forward and touch the knee of the rear leg to the ground
Player must return to a fully upright position with hips open before proceed to the succeeding step.
The repetition is counted when Player’s body and the Kettlebells crosses the established line while maintaining the lunge forward motion as outlined above

Kettlebell One Arm Hang Squat Snatch

The movement begins with the supported KB off the ground and below the waist.
Player elevates the KB with one arm, in one fluid motion, to achieve the bottom of an overhead squat with the hip crease below the knee, and the KB supported overhead with one arm
Player then stands up to achieve a fully standing position and the repetition is counted with:
hips open
knees and elbow locked out
KB over the shoulder (front to back AND left to right)
heels on the ground
KB may not touch head or shoulders at any point during the movement
There is no requirement to alternate arms
The opposite hand may NOT touch the KB during the movement described above

Kettlebell One Arm Overhead Squat

Player must hold KB overhead at all times during the movement. KB cannot touch head or shoulder during movement.
Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
The repetition is counted when the player returns to a fully standing position, hips are fully open, knees locked out, heels are on the ground, and arm fully extended with elbow locked out

Kettlebell Snatch

Repetition begins with the KB breaking the back of the leg plane with the KB between the legs. The KB does not need to touch the ground between reps
The KB is swung forward, with one arm, to achieve overhead position with wrist stacked directly over shoulders/hips/knees
The repetition ends when
arm locked out overhead
hips are fully open
knees locked out
heels on the ground

Kettlebell Squat Snatch

Repetition begins with the KB breaking the back of the leg plane with the KB between the legs. The KB does not need to touch the ground between reps
The KB is swung forward, with one arm, to achieve overhead position with wrist stacked directly over shoulders/hips/knees
Player must descend into a single arm overhead squat until the hip crease drops below the knee while the kettlebell is supported overhead
The repetition ends when player stands back up with the KB over head and
arm locked out overhead
hips are fully open
knees locked out
heels on the ground

L Sit Rope Climbs

Player begins the rope climb on the floor in a seated, L formation
Player completes the climb while maintaining a 90-degree angle or less between legs and torso; at no point prior to touching the target may Player’s heels drop below Player’s glutes
Player must complete the rope climb without any assistance from the legs
The repetition is counted once Player makes hand contact with the tape line at 13’ on the rope
After the player touches the target, they may use legs to lower themselves but must maintain some level of control of their bodyweight on the rope until a hand touches below a 10’ tape line on the rope. This is when the rep will be counted

L-Sit to Handstand

Player begins with arms locked out and supporting the body over parallettes with legs extended outward in front of the body in L formation with 90-degree angle or less between legs and torso and toes breaking the horizontal plane of the elbows
Player must pass the legs under the body without touching the floor and then press to the top of an inverted handstand position
Repetition is counted when:
Hips are stacked over shoulders
Shoulders are stacked over the hands
Feet are above the player’s hips and legs are extended

Legless Rope Climb

Player begins repetition by standing at the bottom of the rope
Player must complete the rope climb without any assistance from the legs
The repetition is counted once Player makes contact with the designated target with hand
After the player touches the target, they may use legs to lower themselves but must maintain some level of control of their bodyweight on the rope until a hand touches below a 10’ tape line on the rope. This is when the rep will be counted

Log Clean and Press

Player must elevate the log from its resting position on the pads and then clean it up to the front rack position resting at the chest/shoulder area
Player must then elevate the barbell from the chest/shoulder area to a position directly overhead using any form of pressing movement(split jerk, power jerk, push press, or strict press)
The repetition is counted when:
-the log reaches a position directly overhead
-Player’s arms and elbows are locked out vertically
-Player’s feet stationary, parallel and within shoulder width
-hips fully open
-knees locked out
-heels on the ground
Player must maintain control of the implement through the drop back to the crash pads. If the implement rolls or bounces off of the pads then the rep will not count
The second rep of the complex is not required to touch the ground, just to be brought to the waist.

Medball Bar Muscle Up

Player begins with the elbows fully locked out while suspended from the pullup bar and medball supported by the lower body between legs or feet
Player hinges forward to elevates body to a position where
arms are positioned downward from shoulders with
elbows fully locked out
Forehead breaking the vertical plane of the pullup bar
The repetition is counted when Player achieves full elbow lock-out with vertically-oriented arms while fore head breaks the plane
A serial repetition must begin with elbows locked-out while hanging vertically from the bar
A teammate may assist as long as no contact from another player is made during the repetition

Medball Chest-to-Bar

At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out and medball supported by the lower body between legs or feet
Player elevates by pulling upward until anywhere on torso, below the clavicle, makes contact with the bar while still in control of the medball
A serial repetition must begin with elbows locked out while suspended vertically from the bar
A teammate may assist with the medball as long as no contact from another player is made during the repetition

Medball Handstand Walk

Player begins repetition with feet behind the start line. Repetition starts when Player’s hands make contact with the GRID without any other body part touching the GRID and medball supported by and only touching the legs, feet or body of the performing player. Player may lean over the start line to begin the repetition.
Player walks down the GRID on hands
If any body part other than the hands touches the GRID, or if the medball loses contact with or touches anything other than the body of the performing player, the Player must return to the nearest Hashmark line to restart.
Repetition is counted when the Player crosses the Finish line with the entirety of their body while supported by the hands and supporting the med ball

Medball L-Sit Rope Climb

Movement begins with player seated with glutes on the ground and medball between extended legs
Player must pull themselves up the rope using only their arms, while supporting the medball with the lower body
Player may never let the heels or medball drop below the glutes during the entirety of the movement
Movement is complete when the hand comes in CLEAR contact with the designated target prior to the medball or heels dropping below the bottom of the glutes
After the player touches the target, they must maintain some level of control of their bodyweight on the rope until a hand touches below a 10’ tape line on the rope. This is when the rep will be counted

Medball Muscle Up

Player begins with the elbows fully locked out while suspended from the rings and medball supported by the lower body between legs or feet
Player hinges forward to elevates body to a position where
torso is vertically oriented and above the bottom of the rings
arms are positioned downward from shoulders with
elbows fully locked out
The repetition is counted when Player achieves full elbow lock-out with vertically-oriented arms while suspended on the rings while still supporting the medball
A serial repetition must begin with elbows locked-out while hanging vertically from the rings
A teammate may assist as long as no contact from another player is made during the repetition

Muscle Up

Player begins with the elbows fully locked out while suspended from the rings
Player hinges forward to elevates body to a position where
torso is vertically oriented and above the bottom of the rings
arms are positioned downward from shoulders with
elbows fully locked out
The repetition is counted when Player achieves full elbow lock-out with vertically-oriented arms while suspended on the rings
A serial repetition must begin with elbows locked-out while hanging vertically from the rings

Overhead Sandbag Toss

Each rep begins with the player’s back to the finish line, toes pointing towards the start line and hands on the sandbag any way they choose
Player will then launch the sandbag up and over the head and shoulder area in the direction of the finish line
The sandbag must travel between the shoulder box with some portion of the bag traveling at least partially over the face
The bag may roll on the floor but can not be advanced by the player in any way other than an overhead throw
If feet advance towards the finish zone while sandbag is in the athlete's hands , fault will be called and the athlete will be penalized 1 hash line per step/jump. If the bag has already left the athletes hands or the athlete is mid rep when fault is called, the penalty will added on to the end of the throw. If it is the final throw of the movement the bag must be brought back onto the grid by the athlete the required number of hash marks and they will have to do an additional throw to complete the movement

Overhead Squat

Player must hold barbell overhead at all times during the movement
Player descends into a squat until the hip crease is below the horizontal plane of the top of the knees
The repetition is counted when the player returns to a fully standing position, hips are fully open, knees locked out, heels are on the ground, and arms fully extended with elbows locked out and barbell directly overhead

Pistol Stick Jump-Over

One designated foot must be elevated above the ground at all times during the descending and rising phases of the Element. Elevated foot may not make contact with supporting leg.
Player descends to bottom-of-squat position, with the hip crease passing below the top of the knees (below parallel). During the squat portion of the movement, the entire lower body must be completely on one side of the apparatus(no squatting with legs or glutes over the apparatus. Upper body doesn’t matter)
Player rises and, while still on only the load-bearing foot, executes a jump over (defined as player completely on the other side of the apparatus) a designated object set at a pre-determined height
Player must land with solely the initially load-bearing foot
The repetition is counted when the Player successfully lands while demonstrating momentary control, with the elevated foot still raised
Player need not alternate feet unless specifically stated in the Element description
On the final repetition of a series, the Player may demonstrate directional control instead of static control (i.e., the Player may land in a position with his or her body oriented toward his or her path of travel to the next destination, whether that be the Finish Line or a Hash Box, and may take a step with the elevated foot in that direction)

Pullover

Movement begins in an arm extended hang underneath the pullup bar (not supported by anything and not assisted by (propelling from) anything like a box or j-hook)
Player pulls themselves up and over the top of the bar with the feet passing in front of and leading over the top of the bar.
Movement is complete when the head passes the vertical plane of the pullup bar
There is no arm extension requirement at the top of the bar but arm extension will be required when passing under the bar

Push Press

The repetition begins standing with the barbell in the front rack position
If the player uses a squat (hips drop below the knee) prior to the barbell being in the standing front rack position, there must be a change in the direction at the top of the squat before pressing the barbell overhead
Player can bend the hips and knees into a slight dip in order to build momentum to press the bar overhead
Once a clear attempt at the press is made, the knees must be locked out and can not be bent again until the barbell has been locked out overhead
NOTE - popping the bar off the shoulder to adjust does not count as a clear attempt and still permits an additional knee bend
The repetition is counted when:
Arms and elbows are locked out vertically
Hips fully open
Knees locked out
Barbell must be over the vertical plane of the body

Ramp Handstand Walk

The player must achieve a handstand position with both hands on the ground and in control before initiating the movement up the implement
Player must walk on their hands up the stairs first and then down the ramp
If any body part other than the hands touches the implement the player must return to the bottom of the stairs to restart
The repetition is complete once both hands have made contact with the grid floor and are completely off of the ramp, while the athlete remains in a handstand.
The athlete must demonstrate controlled movement throughout the descent down the ramp. Falling out of the handstand before both hands reach the grid floor while showing momentary control will result in a fault.

Ring Hang to Handstand

Player begins with the elbows fully locked out while suspended from the rings
Player must then use any motion to propel the body over the top of the rings and achieve a fully inverted handstand position with:
arms fully extended
hips stacked over top of the shoulders
hands at least partially under the shoulders
Feet above hips and legs extended vertically
The repetition is counted when Player achieves full elbow lockout with vertically oriented arms and torso while suspended upside down over the rings with wrists at least partially under the shoulders
Player MAY use or touch straps with feet to accomplish the handstand position
Only element where dowelled gymnastics grips are allowed

Rope Climb

Player must climb rope to reach a designated target
Player must make contact with the designated target with the hand only
After the player touches the target, they must maintain some level of control of their bodyweight on the rope until a hand touches below a 10’ tape line on the rope. This is when the rep will be counted

Sandbag Over Wall

The movement begins when the player picks up the sandbag initially.
Both males and females must then elevate the sandbag over the wall
Males must then elevate themselves over the wall with the majority of their body passing over the top of the wall. Females may climb under the wall in the designated area.
The movement is over when contact is made with the sandbag while the player that initiated the movement is completely on the opposite side of the wall from which the movement began
The wall will be set to a height of 6’1” which will leave 19” of space under the wall to crawl underneath

Sandbag Over Yoke

Players complete a rep by lifting the sandbag from the ground, up and over the specified target height of the yoke
Any style of lift or press is permitted as long as the bag begins on the floor and is passed over the specified height of the yoke
The repetition is counted when the sandbag lands on the ground, on the opposite side of the yoke from which it started as long as it stays within specified quadrant/boundary lines
Each successive rep will be played from where it lies except in the instance of bag being out of bounds/quadrant, in which case, the athlete will return the bag into the boundary lines and begin the rep with the bag touching the grid floor
If the movement is in a ladder event, then once the sandbag has been lifted from the floor it should not touch the floor again except at the completion of the rep or else the rep is a fault
Grid staff will not be permitted to touch the yoke or the sandbag during an active race. This will be the responsibility of the athlete/s that are active on the grid

Short Rope Climb

Player must jump to grab and climb rope to touch the metal crossbar with either hand
The repetition is counted once player makes contact with the designated target with the hand only
After the rep is counted, player may not drop off of the rope (exhibiting control while in contact with the rope) until the hands drop below the designated colored line
After the player touches the target, they may use legs to lower themselves but must maintain some level of control of their bodyweight on the rope until a hand touches below a 10’ tape line on the rope. This is when the rep will be counted

Shoulder to Overhead

Player begins with the barbell in the front rack position, fully standing, hips open and knees locked out
Shoulder Press (allowed)
Player elevates the barbell to a fully locked out position overhead without bending of the knees or a bend at the hips
Push Press (allowed)
Player elevates the barbell to a fully locked out position overhead with the aid of bending the knees or a bend at the hips
Push Jerk
Player elevates the barbell to a fully locked out position overhead with the aid of bending the knees or a bend at the hips, but catches the weight in a fully locked-out overhead position before returning to a fully standing position
Split Jerk
Player elevates the barbell to a fully locked out position overhead by dropping below the barbell while sending one foot forward and one foot behind, creating at least slight horizontal clearance between the forward foot heel and the rear foot toe
The repetition is counted when
barbell reaches a position directly overhead
arms and elbows are locked out vertically
feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground
Each successive repetition must return to a position fully below the athlete’s chin before the press is initiated

Single DB Pistol Thruster

The movement begins with:
One foot on the ground
Supporting leg hip-crease below the knee
DB supported by one arm and touching the top of the shoulder
Player stands up and propels the DB upward, in one fluid motion (no rebend), to reach full extension where the repetition is counted with:
Supporting hip open
knee and elbow locked out
DB over the shoulder (front to back AND left to right)
heel on the ground
Only one foot may make contact with the ground for the duration of the movement or the repetition does not count. The other foot may not be in contact with the body.
The opposite hand may be used to stabilize the DB EXCEPT from the point the DB leaves the shoulder to reaching extension as described above. The opposite hand may never rise above shoulder height while in between the shoulder box. If that opposite hand goes outside of the shoulder then it no longer matters how the athlete uses it to counter balance. The DB must maintain primary support with one hand that is on the DB handle.

Single Pin Sled Pull

Sleds will begin from behind the start line with attached rope extended out to the 2nd quadrant
Player must run to the 2nd quadrant, pick up the rope, and pull the sled anyhow until it touches the line between the 1st and 2nd quadrant.
Player may ONLY pull the sled from within the 2nd quadrant lines. If a player’s foot touches or crosses the quadrant line between Q2 and Q3 this will be a fault, and the penalty will be for the player to run to touch the sled, then run back to position and resume the pull adding 1 additional hash box per fault to the end of the pull. Instead of stopping the sled pull at Q2 quadrant line, the sled must be pulled an additional 5 foot to the end of the 1st hash in Q2, but only after returning to touch the sled.

Sled Drag Handstand Walk

Player begins repetition with feet and sled behind the start line. Repetition starts when Player’s hands make contact with the GRID without any other body part touching the GRID. Player may lean over the start line to begin the repetition.
Player walks down the GRID on hands while dragging the sled
If any body part other than the hands touches the GRID, the Player must return to the nearest Hashmark line (behind the player, not the sled) to restart. Sled must also be behind the designated hash line to restart
Repetition is counted when the Player crosses the Finish line with the entirety of their body while supported by the hands and still connected to the sled.

Snatch

Player must come to a fully standing position while elevating the barbell from the ground to a position directly overhead:
in one continuous motion
without pausing at the shoulders
Player may use any form of snatch unless specifically designated (i.e., muscle, power, full or split)
The repetition is counted when:
the barbell reaches a position directly overhead
Player’s arms and elbows are locked out vertically with bar over midline of the body
Player’s feet stationary, parallel and within shoulder width
hips fully open
knees locked out
heels on the ground

Suicide Run 1-2-3-4

Player who begins the run starts and both feet simultaneously touching the ground in the Start Zone
Player must run to and cross the dividing line between Quadrant 1 and Quadrant 2, and then make ground contact in Quadrant 2 with hands and feet simultaneously
Player must then return to the Start Zone and make ground contact in the Start Zone with hands and feet simultaneously
Player must run to and cross the dividing line between Quadrant 2 and Quadrant 3, and then make ground contact in Quadrant 3 with hands and feet simultaneously
Player must then return to the Start Zone and make ground contact in the Start Zone with hands and feet simultaneously
Player must run to and cross the dividing line between Quadrant 3 and Quadrant 4, and then make ground contact in Quadrant 4 with hands and feet simultaneously
Player must then return to the Start Zone and make ground contact in the Start Zone with hands and feet simultaneously
Player must run to and cross the Finish Line, and then make ground contact in the Finish Zone with hands and feet simultaneously
Player must then return to the Start Zone and make ground contact in the Start Zone with hands and feet simultaneously
Player must then run to and cross the Finish Line
The repetition is counted when Player crosses the Finish Line the second time
Caveat: A Player substituting during the shuttle sprint need not touch ground with hands before entering the run (i.e., initially crossing the Start Line), but the substitution and required tag must take place according to the normal substitution rules

Synchro Burpee Box Jumps

Movement begins with player’s chest in contact with the ground in the vicinity of the box to be jumped
Player must ascend to the top of the box via a two foot jump with only feet making contact with the top of the box
3 players must be in contact with the top of the box at the same time (at some point) for the rep to count
Movement is complete with foot contact on the ground on the opposite side of the box from which the player took off.

Thruster

Players may begin their first repetition by performing a squat clean
For each repetition Player must descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position while elevating the barbell to a position directly overhead
Elevating the barbell overhead must be done in one fluid motion with no unlocking of the knees
The repetition is counted when the player fully stands up with barbell directly overhead, having their hips open, knees and elbows locked out, barbell over the midline of the body and heels on the ground

Toe-to-Bar

At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
Player must break the vertical plane of the bar with their heels before attempting their repetition
Player must elevate both feet and touch the bar at some point simultaneously
Bar contact must be made in the area between the hands

Toes Over Bar + Bar Muscle Up

At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out. It is not required that the player hang vertically with feet extended downward. They may keep the feet high.
Player must elevate both feet and pass them completely over the top of the horizontal bar. Both feet must clearly break the vertical plane above the bar between the hands
Bar contact with the feet during the over-the-bar portion is permitted but not required
After the feet have cleared over the bar, the player then pulls upward onto/over the bar to achieve full elbow lockout above the horizontal bar
The repetition is counted when:
Player achieves full elbow lockout above the horizontal bar
Player’s head breaks the vertical plane above the bar while locked out on top

Toes to Bar - Double Touch - Triple Touch Complex

Each rep begins with the player hanging from the bottom lockout position under the pull-up bar.
At the beginning of each TOES TO BAR repetition, the player suspends from the horizontal bar with arms fully extended and elbows locked out.
Player must break the vertical plane of the bar with their heels before attempting their repetition.
Player must elevate both feet and touch the bar at some point simultaneously
Bar contact must be made in the area between the hands
The repetition is counted when all components of the complex have been completed in one continuous motion.
Elbows must remain at lockout during the entirety of the first TTB movement with the intent to maintain a traditional TTB kip vs a butterfly like kip
The player must return their heels down, and show clear initiation of the starting position for the double touch after the completion of the toes to bar, before advancing through the remaining portions of the complex movement.
At the beginning of each DOUBLE TOUCH repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
Player must break the vertical plane of the bar with the heels before attempting their repetition
Player must elevate both feet and touch the bar at some point simultaneously
Bar contact must be made in the area between the hands
Player then elevates by pulling upward until anywhere on torso, below the clavicle, makes contact with the bar
At the beginning of each TRIPLE TOUCH the repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
Player must break the vertical plane of the bar with the heels before attempting their repetition
Player must elevate both feet and touch the bar at some point simultaneously
Bar contact must be made in the area between the hands
Player then elevates by pulling upward until anywhere on torso, below the clavicle, makes contact with the bar
Player pulls up onto/over the bar to achieve full elbow lockout above the horizontal bar
Player’s head breaks the vertical plane above the bar while arms are locked out on top.

Toes to Rings - Back Uprise Complex

Each Toes to Rings repetition begins at the point of contact of toes with the rings
The player must elevate both feet and clearly make contact with the ring or break the plane of the ring with their toes or make contact with the hands above the wrist
Once the above points of performance for toes to rings are completed, the player may advance directly from the finish point of the toes to rings into performing a back uprise or separate the two movements into independent kips but the player must pass under the rings with elbows fully extended at some point between the toe to ring and the back uprise portion of the movement.
The player then raises to the top of the rings by propelling the body behind the rings with a backward motion kip.
The repetition is counted when Players elbows are locked out over the rings and shoulders are over wrists.
If the player receives a fault at any portion of the rep before the rep is completed, the entire complex must be repeated from the beginning of the toes to rings to continue.

Toes-Through-Rings

At the beginning of each repetition, player suspends vertically from the rings with arms fully extended and elbows locked out, feet under hips
Player must elevate both feet and clearly break the plane of the back of the rings with their toes.

Triple Touch (Toe-to-Bar + Chest-to-Bar + Bar Muscle Up)

At the beginning of each repetition, player suspends from the horizontal bar with arms fully extended and elbows locked out
Player must break the vertical plane of the bar with the heels before attempting their repetition
Player must elevate both feet and touch the bar at some point simultaneously
Bar contact must be made in the area between the hands
Player then elevates by pulling upward until anywhere on torso, below the clavicle, makes contact with the bar
Player pulls up onto/over the bar to achieve full elbow lockout above the horizontal bar
Player’s head breaks the vertical plane above the bar while locked out on top

Triple Under

Player’s jump rope must pass three times under the athlete’s feet after beginning the jump and before landing each repetition

Wall Ball

Player must begin in a standing position
Player must reach the bottom of a squat (hip crease below knee) and then must elevate to a standing position while tossing the medicine ball to hit a specified target/height
The repetition is counted when the ball hits any part of the target
Player does not have to catch the ball to count the repetition
if Player does not catch the ball, the next repetition cannot be started until Player returns to a standing position with the ball in hand

Weighted Pistol

Player begins in fully standing position
One foot must be elevated off the ground at all times, in front of the standing leg, during the descending and rising phases of the Element. Elevated foot may not make contact with supporting leg through duration of the movement.
Player must support the weight of a designated DB throughout performance of the Element. Player can hold the DB anyhow above the waist.
Player descends to bottom of squat position (BOS), with the hip crease passing below the top of the knees (below parallel)
DB must move in space relative to Player (i.e., DB cannot remain fixed in space)
The repetition is counted when the Player successfully rises from BOS to a fully standing position in control
hips and load bearing knee must be fully extended (open)
Upon movement completion, dumbbells must be lowered to below the waist before letting go or the rep does not countone foot still elevated off the ground

Handstand Obstacle CourseRinger

Each quadrant of the race must be performed unbroken. Players may lean over the designated line to begin the quadrant, perform the obstacle, and must cross the other designated line while maintaining a handstand. There is no requirement to kick down after a quadrant but players have the option to, if needed, as long as they have crossed the quadrant line with the entirety of their body prior to falling out of the handstand position.
Quadrant obstacles standards:
Q1 - Player must walk on their hands up the stairs first and then down the ramp. Player must maintain a handstand throughout the entirety of the quadrant including over the ramp apparatus
Q2 - hurdles - player must step over each hurdle, in order, while maintaining a handstand. If a hurdle is knocked over, it will be a fault and the player must fix the hurdle and then begin the rep again at the beginning of the quadrant.
Q3 - sideways walk - player must walk up to the 4" wide tape in a handstand, any way they choose. Player may not advance past the end of the tape without first turning sideways and then “stepping” on the tape. Each step of both hands must be in contact with the tape when supporting weight. (Fingers brushing the floor off of the line during the moving of the hand from one position to the next are fine, but if the hand is clearly supporting weight it must be in contact with the line) This will be repeated until the player is completely past the end of the tape with both hands. Player may then return to any style handstand walk to complete the quadrant.
Q4 - player must walk, in a handstand, around the outside edge of each cone.

Heavy Sandbag CarryRinger

Player may carry the sandbag anyhow
If the bag is dropped at any point, pick it up where it lies. No need to move the it back
The element is complete when the sandbag and the entire player completely pass the designated line

Match Formats

Triple Trouble

Partner Forward

Mirror

Echo 1 and Echo 2

Ladder

Jack and Jill

Triad, Female

Triad, Male

Sprint Relay

2026 matches featuring Triple Trouble

Walking Dead

Partner Forward

Mirror

Echo 1 and Echo 2

Ladder

Jack and Jill

Triad, Female

Triad, Male

Sprint Relay

2026 matches featuring Walking Dead

Over Under

Partner Forward

Mirror

Echo 1 and Echo 2

Ladder

Jack and Jill

Triad, Female

Triad, Male

Sprint Relay

2026 matches featuring Over Under

Hang Loose

Partner Forward

Mirror

Echo 1 and Echo 2

Ladder

Jack and Jill

Triad, Female

Triad, Male

Sprint Relay

2026 matches featuring Hang Loose

Ascend

Partner Forward

Mirror

Echo 1 and Echo 2

Ladder

Jack and Jill

Triad, Female

Triad, Male

Sprint Relay

2026 matches featuring Ascend

Rope Swing

Partner Forward

Mirror

Echo 1 and Echo 2

Ladder

Jack and Jill

Triad, Female

Triad, Male

Sprint Relay

2026 matches featuring Rope Swing

Roll Up

Partner Forward

Mirror

Echo 1 and Echo 2

Ladder

Jack and Jill

Triad, Female

Triad, Male

Sprint Relay

2026 matches featuring Roll Up

Clean Up

Partner Forward

Mirror

Echo 1 and Echo 2

Ladder

Jack and Jill

Triad, Female

Triad, Male

Sprint Relay