Synchro Assault

Workout Format

AMRAP in 12 minutes
MF Pairs

STANDARDS:

COMPETITIVE & COMPETITIVE MASTERS: 50/35, 30” box
INTERMEDIATE & INTERMEDIATE MASTERS: 35/20, 24” box
OPEN & OPEN MASTERS: 35/20 *Goblet Squat*, 20” box

Flow

  • Teams consist of two pairs: MF Pair 1 and MF Pair 2

  • Only one pair works at a time, completing 1 full round before switching.

  • Alternate pairs each round until all 6 rounds are complete or the time cap is reached.

  • In the remaining time, the team accumulates Max Burpee Box Get Overs (BBGOs) with any 1 athlete working at a time.

Scoring

  • Two score event:

    • Score A - Time to complete workout 

    • Score B - Number of burpee box get overs

Movement Standards

Synchro Dumbbell Overhead Squat (DB OHS)

  • Start Position: One DB overhead in full lockout, both athletes. DB must be in one hand.

  • Depth Standard: Hip crease below the top of the knee.

  • Finish Position: Return to full standing with the DB overhead.

  • Synchronization: Athletes must reach the bottom of the squat at the same time. If one arrives early, they must wait for the other.

  • No Reps: Loss of lockout, missed depth, unsynchronized bottom positions.

Synchro Single DB Devil’s Press

  • Start Position: DBs on the ground. Athletes drop to chest on floor between DBs (burpee-style).

  • Finish Position: DBs lifted overhead in one fluid motion—can swing or snatch style.

  • Synchronization: Lockout overhead must occur simultaneously.

  • No Reps: No chest contact on the ground, dumbbells not fully locked overhead, unsynchronized top positions.

Synchro DB Thrusters

  • Start Position: DB on the shoulders.

  • Depth Standard: Full squat (hip crease below knee).

  • Finish Position: DBs locked overhead at the top, hips and knees fully extended.

  • Synchronization: The bottom of the squat must be in sync for each rep.

  • No Reps: Missed depth, incomplete lockout, unsynchronized squat bottoms.

Synchro DB Goblet Squats   **OPEN DIVISION ONLY**

  • Start Position: DB held at chest with 2 hands on one head of DB.

  • Depth Standard: Full squat (hip crease below knee).

  • Finish Position: Athletes reach full extension of hips and knees with DB at chest height.

  • Synchronization: The bottom of the squat must be in sync for each rep.

  • No Reps: Missed depth, incomplete lockout, unsynchronized squat at bottom

 Burpee Box Get Overs (Max Reps in Remaining Time)

  • Height: 

    • 30’’ for Competitive

    • 24’’ for Intermediate

    • 20’’ for Open 

  • Movement: One Athlete performs a burpee (chest + thighs touch floor), then gets over the box by stepping or jumping. Both feet must touch the top of the box - feet must stay within the perimeter bounds of the box

  • Full clearance is required — the athlete must touch the ground on the other side.

  • No need to stand fully on top.

  • No Reps: Missed burpee standard, box contact violation (e.g., jumping over without contact or landing improperly), or assistance from teammates.

  • Athletes may tag out at any time to swap athletes - resting athletes must remain in the designated area.