Workouts & Movement Standards

• Two athletes work at a time: one male and one female.
• Teams must not have two males or two females working together.
• At the call of “3-2-1…Go!”, Male 1 and Female 1 may cross the starting line and begin.
• Athletes may rotate working pairs at any time, but every working pair must consist of one male and one female.

Synchronization Standard

• The synchronization point is at the bottom of the burpee.
• Both athletes' chests and thighs must be in contact with the ground at the same time.
• The athletes do not have to descend at exactly the same speed.
• If one athlete reaches the ground first, they may wait on the ground until their partner reaches the bottom position.
• Once both athletes have simultaneously achieved the required bottom position, they may proceed over their respective boxes.
• The athletes do not need to jump onto or land on the opposite side of their boxes at the same time.

Box Jump-Over Standard

• Athletes may perform the burpee facing or lateral to the box.
• If using the top of the box, both feet must contact the box.
• Athletes may jump completely over the box without touching it, provided they travel over and not around the box.
• Only the athlete's feet may touch the box.
• A two-foot take-off is required when jumping onto the box.
• There is no requirement to stand tall or fully extend the hips and knees on top of the box.
• Athletes may step or jump down.
• Each athlete's portion of the repetition is complete when both feet land on the ground on the opposite side of their box.
• Both athletes must complete the current repetition before either athlete begins the next burpee.

Box Heights: Male — 24 in | Female — 20 in

A Team No Rep will be called if either athlete fails to meet the synchronization standard, including:

• Either athlete's chest or thighs fail to touch the ground.
• The two athletes do not achieve the bottom position at the same time.
• When using the top of the box, an athlete fails to make contact with both feet.
• A body part other than the feet touches the box.
• Either athlete travels around rather than over the box.
• Either athlete fails to cross completely to the opposite side.
• One athlete starts the next burpee before their partner has completed the previous repetition.

• Start with both feet behind the designated line.
• Athletes must carry the designated maize sack for their division over the prescribed distance. Running or walking is allowed.
• The sack must be carried across the chest in a bear hug.
• The sack may not be dragged, rolled, or intentionally thrown forward to advance it.
• The athletes may not put the sack down and rest at any point along the length of the 25ft distance.
• If they do, they must return to the previous 25ft mark and start again.
• The two working athletes may move at different paces for the 25ft distance but must wait for each other at the end of each length.
• The sack may only be dropped after both feet cross the finish line.
• The prescribed turnaround/marker line must be reached before changing direction.
• The Maize Carry is complete when the entire maize sack crosses the finish line.
• The last two athletes must cross the finish line with both feet and put the maize down before any member of the team begins the Wall Balls.

A No Rep will be called if:

• An athlete drops the maize bag in between the 25ft distance.

• One athlete works at a time.
• Waiting athletes must remain behind the working line.
• Each rep begins with the athlete holding the ball.
• At the bottom of the squat, the athlete's hip crease must clearly descend below the top of the knee.
• The athlete must achieve full hip and knee extension and then throw.
• The ball must hit the target for the rep to count.
• At least half of the ball must be above the target line when it makes contact.
• If the ball drops to the ground, the athlete may pick it up and continue, but the next rep must begin with a valid squat.
• The rep is credited when the ball makes valid contact with the target after a valid squat.

A No Rep will be called if:

• The hip crease does not descend below the top of the knee.
• Full hip and knee extension is not achieved before throwing.
• The ball misses or does not contact the target.
• The ball contacts below the designated target height.

• The score is the total time required to complete all prescribed work.
• The clock stops when the team completes the final wall-ball repetition.
• For teams that are time capped, the score will be the total reps successfully completed.
• The Tie-Break time for the event will be recorded after completion of the Maize Carry.
• For teams with identical scores, the earlier Tie-Break time will be ranked higher.