01StrengthMAX REPS // combined reps
Part A Trap Bar Deadlift (6 min) → 3-min changeover → Part B Barbell Bench Press (6 min). As many reps as possible; team-mates switch at their discretion.
- Deadlift: every rep locked out at the knee and hip; the bar touches the floor each rep with no bouncing; hold the bar through every phase.
- Bench: keep 5 points of contact; no bouncing off the chest; the bar touches the chest under control. The spotter may help un-rack only and never takes load.
- Mixed teams: swap the plates so each partner lifts their own weight — no one outside the team may change the load mid-set.
02ConditioningMAX DISTANCE // distance on the Row Erg
One partner on the Row Erg and one on the Ski Erg at all times. Score is the metres accumulated on the Row Erg.
- Switch ergs every 500 m on the Ski Erg — you must reach 500 m before swapping and a judge verifies it.
- Set your damper before the set starts; it can't be changed once you begin.
- In the final minute, once the Ski Erg hits its 500 m target that partner can stop while the rower keeps accumulating metres to the buzzer.
03Strength EnduranceAMRAP // combined rounds
Part A Kettlebell complex (6 min) → 3-min changeover → Part B Dumbbell complex (6 min). One team-mate works at a time; 1 round = one partner completing the full complex.
- Kettlebell: 2× Renegade Row · Swing · Clean · Squat · Strict Press. Row to the hip; elbows leave the torso on the swing; squat to parallel; strict press to full lockout (no push press).
- Dumbbell: 3× Push-up · Devil's Press · Front Squat · Push Press. Chest to floor on push-ups; the DBs travel through the hips on the Devil's Press.
- Mixed teams carry their own kettlebells/dumbbells; Men's and Women's teams share a set.
04FinisherAFAP // time remaining
A 15-minute capped pyramid of Bionic Bike calories and Wall Balls. Start at 10, climb by 5 to 25, then back down to 10 — partners alternate the two movements each round.
- Wall balls: squat below parallel and strike the target; you may not catch a bounced ball and continue.
- Judges count wall-ball reps then verify bike calories.
- Score is the time remaining when both partners finish the pyramid.