NIKOLA JOKIC:

RX

For Time (CAP 12 min)

4x

8-6-4-2 Rope Climbs

8-6-4-2 Synchro Wall Walk 

50' Unbroken Synchro DB Lunge

RX Male: P1- 70s / P2 - 50s 

RX Female: P1-50s / P2 -35s 

Rope Climbs: 15 ft/ Split however

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Masters 

For Time (CAP 12 min)

4x

8-6-4-2 Rope Climb

8-6-4-2 Synchro Wall Walk 

50' Synchro DB Lunge

Masters Male: P1- 70s/ P2- 50s

Masters Female:  P1-50s / P2 -35s 

Rope Climbs: 15 ft/ Split however

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Scaled

For Time (CAP 12 min)

4x

5-4-3-2 Rope Climb 

5-4-3-2 Synchro Wall Walk 

50' Unbroken Synchro DB Lunge

Scaled Male:  P1-50s / P2 -35s 

Scaled Female:  P1-35s / P2 -25s

Rope Climbs: 12 ft/ Split however 

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Flow

RX FLOW

At 3.2.1. GO. Each team will advance to their Rope. Athletes will begin their first set of 8 rope climbs to 15 feet. Athletes may split the rope climbs however they desire. Upon completing their first set of rope climbs, they will advance to the wall and perform their first set of 8 synchro wall walks. 

The synchro of the wall walk will be at both top and bottom positions. In the bottom position, both athletes will be lying on the ground with their hands by their shoulders on their designated male/female start line. The top position with both athletes having both hands on their designated line. After their 8 synchro wall walks, they will advance to the lunges. At this point, each athlete will have a set of DBs of different weights. Both athletes will start behind the start line, lunge down 25 feet, turn around, and lunge back to the start line. Athletes must lunge in a synchro fashion. The synchro position of the lunges is standing tall with feet, hips, and knees in alignment. Athletes are NOT required to touch their knee to the ground at the same time.

Athletes must lunge the full length of 50 feet before they can set down the DBs. Athletes may switch DB weights from round to round, but not within the 50 ft segment. After their 50ft DB Lunges, both individuals will return to the rope for 6 rope climbs. 

Athletes will follow the same flow for their 6 rope climbs, 6 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 4 rope climbs, 4 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 2 rope climbs, 2 synchro wall walks, 50 ft lunge. 

After their last lunge with all feet over the start line, time will be marked. 

There is a 12-minute Cap. If the team fails to complete the full workout by the 12 minute mark, they will be given credit for the reps that were completed in the 12-minute window. 

There will be no tiebreak.

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MASTERS FLOW:  

At 3.2.1. GO. Each team will advance to their Rope. Athletes will begin their first set of 8 rope climbs to 15 feet. Athletes may split the rope climbs however they desire. Upon completing their first set of rope climbs, they will advance to the wall and perform their first set of 8 synchro wall walks. 

The synchro of the wall walk will be at both top and bottom positions. In the bottom position, both athletes will be lying on the ground with their hands by their shoulders on their designated male/female start line. The top position with both athletes having both hands on their designated line. After their 8 synchro wall walks, they will advance to the lunges. At this point, each athlete will have a set of DBs of different weights. Both athletes will start behind the start line, lunge down 25 feet, turn around, and lunge back to the start line. Athletes must lunge in a synchro fashion. The synchro position of the lunges is standing tall with feet, hips, and knees in alignment. Athletes are NOT required to touch their knee to the ground at the same time.

Athletes must lunge the full length of 25 feet before they can set down the DBs. Athletes may switch DB weights from round to round, and at the 25 ft segment. After their 50ft DB Lunges, both individuals will return to the rope for 6 rope climbs. 

Athletes will follow the same flow for their 6 rope climbs, 6 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 4 rope climbs, 4 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 2 rope climbs, 2 synchro wall walks, 50 ft lunge. 

After their last lunge with all feet over the start line, time will be marked. 

There is a 12-minute Cap. If the team fails to complete the full workout by the 12 minute mark, they will be given credit for the reps that were completed in the 12-minute window. 

There will be no tiebreak.

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SCALED FLOW:

At 3.2.1. GO. Each team will advance to their Rope. Athletes will begin their first set of 5 rope climbs to 12 feet. Athletes may split the rope climbs however they desire. Upon completing their first set of rope climbs, they will advance to the wall and perform their first set of 5 synchro wall walks. 

The synchro of the wall walk will be at both top and bottom positions. In the bottom position, both athletes will be lying on the ground with their hands by their shoulders on their designated male/female start line. The top position with both athletes having both hands on their designated line. After their 5 synchro wall walks, they will advance to the lunges. At this point, each athlete will have a set of DBs of different weights. Both athletes will start behind the start line, lunge down 25 feet, turn around, and lunge back to the start line. Athletes must lunge in a synchro fashion. The synchro position of the lunges is standing tall with feet, hips, and knees in alignment. Athletes are NOT required to touch their knee to the ground at the same time.

Athletes must lunge the full length of 25 feet before they can set down the DBs. Athletes may switch DB weights from round to round, and at the 25 ft segment. After their 50ft DB Lunges, both individuals will return to the rope for 4 rope climbs. 

Athletes will follow the same flow for their 4 rope climbs, 4 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 3 rope climbs, 3 synchro wall walks, 50 ft lunge. 

Athletes will follow the same flow for their 2 rope climbs, 2 synchro wall walks, 50 ft lunge. 

After their last lunge with all feet over the start line, time will be marked. 

There is a 12-minute Cap. If the team fails to complete the full workout by the 12 minute mark, they will be given credit for the reps that were completed in the 12-minute window. 

There will be no tiebreak.

Movement Standards

SYNCHRO WALL WALK:‍

1. Every rep begins and ends with both athletes lying down, with the chest, feet, and thighs touching the ground. 
   
   • At the start and finish of each rep, both hands of both athletes must touch the 60/55-inch tape line (fingers touching is OK).
2. All hands must remain on the tape until both feet are on the wall.
3. At the top of the movement, all hands must be on their designated tape line (10,20,30 inch line) for both partners before the athletes may descend. 
   
   •  Any part of the hand may touch the tape line.
4. On the descent, the feet must remain on the wall until both hands are touching the 60/55-inch line.
5. The rep is credited when both athletes return to the starting position, with both hands touching the 60/55-inch line and the chest, thighs, and feet touching the ground.
   
   • Any part of the hand may make contact with the tape line.

Notes: Synchro position is at the top and the bottom of each wall walk

SYNCHRO LUNGES:

1. Athletes will start by deadlifting their designated DBs and holding them at their side at a farmer position for the full duration of the lunges.
2. Beginning each section of lunges, the athlete will start standing tall with both feet behind the line.
3. Touch the trailing knee to the ground. 
   
   • There is no requirement to alternate legs between steps. 
4. Extend the knees and hips at the top of each rep.
   
   • The synchro position is standing tall with feet, knees, and hips in alignment for both athletes at the same time. Athletes must reach the synchro position before beginning on their next lunge. Athletes are NOT required to touch their knee to the ground at the same time.
   • Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top.
   • If the athlete is advancing their feet in a standing position, both athletes will be sent backwards to redo their rep.
5. A rep is credited when: 
   
   • All heels are completely over the designated line. If one athlete has part of their foot touching the line, both athletes are required to do another lunge.
   • Knees and hips are extended, with feet in line
   • After completing 25 feet, turn around and lunge back across the starting line
6. If an athlete sets down the DBs in the middle of their length, they will be sent back to the beginning of their section to repeat their lunges. 

Notes: RX is the only division that is required to do the DB Lunges unbroken, in a 50ft section, all other divisions can set down their DBs at the turnaround (25ft) and switch DBs between partners if needed. 

ROPE CLIMB:

1. Each rep starts with both feet on the ground.
   
   • Any style of climbing is permitted.
   • The athlete may jump into the rope climb. 
2. The rep is credited when one hand clearly touches above or on the designated mark. 
   
   • Athletes must show control on the way down 

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