Synchrony

Workout Format

Full Team Chipper

This chipper workout is structured into three progressive sections, each one decreasing in reps but increasing in gymnastic difficulty. Each section ends with a 2-length sandbag walking lunge, simulating the push toward the finish line. Movements must be completed in the listed order, and strict movement standards apply throughout the event.

DIVISION STANDARDS

COMPETITIVE & COMPETITIVE MASTERS: 20# / 14# WB, Sandbag = 30kg/20kg

INTERMEDIATE & INTERMEDIATE MASTERS: 20# / 14# WB, 12 ft rope climbs, Hanging Leg Raise, T2B, Pull-up, Sandbag = 30kg/20kg

OPEN & OPEN MASTERS: 14# / 10# WB, Sit-to-Stand Rope Climbs, Hanging Leg Raise, Jumping Pull-up, Pull-Ups, Sandbag = 20kg/10kg, Scaled wall walks

Flow

• At the start of the event, athlete 1 will begin with 12 rope climbs to a 15-foot target. Athletes may alternate climbs freely, but only one athlete may be on the rope at a time.

• Once all rope climbs are completed, the pair will move to the 48 partner wall balls, performed back and forth — one athlete throws to the target, the other catches and immediately squats and throws back. Partners must alternate each repetition - Wall balls are completed in same sex pairs - same sex pairs may swap at any time but BOTH partners must switch.

• Following the wall balls, the pair will proceed to the 12 wall walks. However, before the first rep of the wall walk is initiated, any one athlete must be inverted against the wall (in a handstand position) to permit the other athlete to begin working. Athletes may alternate reps, but at no point may a wall walk rep start without a teammate inverted.

• Next, athletes move to the 48 toes-to-bar. Similar to the wall walks, an athlete must be actively hanging from the pull-up bar before their partner can begin executing toes-to-bar reps. This hanging position can be static or kipping, but the partner on the bar must be clearly off the ground. Partners alternate every rep or set as desired.

• In M/F pairs: the pairs will complete 2 lengths of sandbag lunge lunging there and back, ending behind the rig. Athletes must alternate legs when lunging and the bag must remain off the ground during transitions.The bag may be carried in any manner (front rack, shoulder or back) and sandbag may not touch the ground at any point. Both M/F pairs must complete the 2-length lunge.

• Once all athletes have returned behind the rig, they move into the second round, where rep counts decrease and gymnastic demands increase. This time, the team must complete 8 rope climbs, followed by 36 back-and-forth wall balls, 8 wall walks (again with inversion requirement), 36 chest-to-bar pull-ups (with the same “hang before work” rule), and a second 2-length sandbag lunge.

• In the final section, athletes complete 6 rope climbs, 24 wall balls, 6 wall walks, 24 bar muscle-ups, and a final 2-length lunge. After the last lunge is completed and the team has returned behind the rig, all teammates must cross the designated finish line together to stop the clock.

Scoring

• This event is for time, and the team’s score is the total time it takes for both athletes in the final pair to cross the finish line after completing all prescribed movements and the final sandbag lunge. A time cap (to be determined by the event director) may apply, in which case reps completed at the cap will be used as tiebreakers.

• Each gymnastic stage introduces a higher skill requirement (T2B → C2B → BMU), which may slow teams down and separate standings as fatigue sets in. Transitions, coordination on wall balls, and compliance with movement prerequisites (inversion and hanging) are critical to avoid no-reps and maximize efficiency.

Movement Standards

Rope Climb (15-foot & 12-foot target)

• Athletes must begin from a standing

• The athlete must use arms and legs to ascend the rope

• The rep is complete when one hand clearly touch the 15’ or 12’ mark respectively.

• Athletes must descend under control; dropping may be penalized.

Partner Wall Balls

• Partners must alternate each repetition.

• Each athlete must perform a full squat (hip crease below knee) and hit the target.

• Ball must be caught and thrown back in one motion — no resting.

• If the ball drops, the rep is reset and the pair must resume alternating.

• Wallballs to be done in same sex pairs - 10’ target for men / 9’ target to females

• Rep is completed when the ball touches the target 

Wall Walks

• The workout follows CrossFit Games standards.

• Athletes start lying prone, feet flat on the wall, hands fully in front of the start line.

• The rep starts with the athlete lying flat on the floor, chest, thighs, and feet touching the ground, with hands completely in front of a taped line (55 inches from the wall for women, 60 inches for men). Both hands or fingers must be entirely in front of the taped line, and no part of the hand can touch the line.

• Each athlete must walk up the wall and move both hands touching the designated line, then return to the start position.

• One athlete must be inverted (in a handstand) before the other begins.

• Partners may alternate reps, but only while the other is inverted.

Scaled Wall Walks

• The rep starts with the athlete lying flat on the floor, chest, thighs, and feet touching the ground, with hands completely in front of a taped line (55 inches from the wall for women, 60 inches for men). Both hands or fingers must be entirely in front of the taped line, and no part of the hand can touch the line.

• Keeping the hands in the same position until the feet are on the wall, the rep progresses as the athlete walks hands past the taped line closest to the wall with both feet on the wall and the entire body off the floor

• The top of the rep is reached when both hands are past the taped line. 

• On the descent, the athlete must maintain both feet on the wall until both hands are back in front of the taped line.

• The rep is completed when the athlete returns to the starting position, lying flat with chest, thighs, and feet touching the floor, and both hands in front of the taped line. 

Toes-to-Bar

• Athletes must start from a dead hang.

• The feet must touch the bar simultaneously between the hands.

• Any kip or swing is allowed, but reps do not count unless a partner is actively hanging from the bar.

Hanging Knee Raise

• The arms and hips must be fully extended at the bottom.

• Overhand, underhand, or mixed grip are all permitted. 

• The rep is credited when the knees are clearly above the height of the hips.

• Both feet must break the plane of the pull up bar.

• Feet must remain off the ground the entire time.

• Hanging partner requirement remains in effect.

Jumping Pull up

• For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. 

• At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted. 

• The rep is credited when the chin breaks the horizontal plane of the bar. 

• Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

• Hanging partner requirement remains in effect.
  

Chest-to-Bar Pull-Ups

• Athlete must make contact with the bar below the clavicle.

• Kipping and butterfly are allowed.

• Hanging partner requirement remains in effect.
  

Bar Muscle-Ups

• Athlete must rise above the bar, achieving full lockout of the arms at the top.

• No portion of the foot may pass above the bar during the kip.

• One athlete must be hanging before the other begins working.
  

Sandbag Walking Lunge (2 Lengths)

• One length = full traverse of the lane behind the rig.

• Athlete must alternate legs each rep.

• The knee must clearly touch the floor during the forward lunge, and the athlete must stand fully upright before stepping.

• Sandbag can be carried in any style (bear hug, shoulder), but no dragging or farmers carry

• Sandbag lunge completed in MF / MF Pairs