- Saturday, 29 November 2025
- CrossFit Relentless Heart, Brackenfell
- 2 People per team
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RX
Frantic fran
For Time:
Tethered 800m Run
21-15-9
Syncro Thrusters
Syncro Chest-to-bar
Time Cap: 12 mins
Equipment:
Male: 43kg Barbell
Female: 29kg Barbell
Tether: Resistance band (≤ 1 m in length)
Scoring
Primary Score: Total time to complete the workout.
Tie-Breaker: Time after finishing the 800m run.
If Capped: Record total reps completed.
Workout Notes
At the Start (0:00)
Both athletes line up behind the start line, tether attached.
On “3-2-1 GO,” the team begins the 800m Tethered Run.
Run Transition
When both athletes cross the finish line still tethered, they move immediately to their barbells.
Judge records the tie-break time at this point.
Thrusters (21-15-9)
Partners perform synchronized Thrusters following the standards described below.
Chest-to-Bar Pull-Ups (21-15-9)
After completing the final Thruster set, athletes move to the rig and complete the Chest-to-Bar sequence.
Synchronization required on every rep.
Finish
Time stops when both athletes complete the final 9 Chest-to-Bar Pull-Ups.
Movement standards
Tethered 800m Run
- Both athletes start behind the start line connected by a resistance band
- The band must remain visibly attached and under light tension for the entire run.
- Both athletes must cross the finish line together with the band still connected.
- If the band disconnects or breaks, both athletes must return to the point of failure before continuing.
Synchronized Thrusters
- The barbell starts on the floor and may be cleaned to the front rack before the first rep.
- A squat clean is permitted for the first reps provided the syncronisation standard at the bottom of the rep is maintained.
- Each rep is a full squat into an overhead press performed in one continuous motion (no jerks).
- Depth Standard: Both athletes’ hip crease must clearly pass below the top of the knee.
- Synchronization Standard:
- A rep counts when both athletes are at the bottom of the squat simultaneously.
- The rep is completed only when both athletes are fully locked out overhead at the same time, with knees, hips, and elbows extended and the bar over the midline of the body.
- If one athlete reaches either position early, they must hold until their partner matches them.
- Barbells may rest on the floor or shoulders only between sets or breaks — not mid-rep.
- Dropping an empty barbell from overhead is not permitted.
Synchronized Chest-to-Bar Pull-Ups
- Both athletes begin from a dead hang with elbows fully extended.
- The rep is complete when both athletes’ chests (below the collarbone) make contact with the bar simultaneously.
- Strict, kipping, or butterfly pull-ups are allowed if synchronization is maintained.
- If one athlete completes the rep early, they must wait until their partner makes contact before continuing.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Intermediate
Frantic fran
For Time:
Tethered 800m Run
21-15-9
Syncro Thrusters
Syncro Pull-ups
Time Cap: 12 mins
Equipment:
Male: 34kg Barbell
Female: 25kg Barbell
Tether: Resistance band (≤ 1 m in length)
Scoring
Primary Score: Total time to complete the workout.
Tie-Breaker: Time after finishing the 800m run.
If Capped: Record total reps.
Workout Notes
At the Start (0:00)
Both athletes line up behind the start line, tether attached.
On “3-2-1 GO,” the team begins the 800m Tethered Run.
Run Transition
When both athletes cross the finish line still tethered, they move immediately to their barbells.
Judge records the tie-break time at this point.
Thrusters (21-15-9)
Partners perform synchronized Thrusters following the standards described below.
Pull-Ups (21-15-9)
After completing the final Thruster set, athletes move to the rig and complete the Chin-Over-Bar Pull-Ups sequence.
Synchronization required on every rep.
Finish
Time stops when both athletes complete the final 9 Chin-Over-Bar Pull-Ups.
Movement standards
Tethered 800m Run
- Both athletes start behind the start line connected by a resistance band
- The band must remain visibly attached and under light tension for the entire run.
- Both athletes must cross the finish line together with the band still connected.
- If the band disconnects or breaks, both athletes must return to the point of failure before continuing.
Synchronized Thrusters
- The barbell starts on the floor and may be cleaned to the front rack before the first rep.
- A squat clean is permitted for the first reps provided the syncronisation standard at the bottom of the rep is maintained.
- Each rep is a full squat into an overhead press performed in one continuous motion (no jerks).
- Depth Standard: Both athletes’ hip crease must clearly pass below the top of the knee.
- Synchronization Standard:
- A rep counts when both athletes are at the bottom of the squat simultaneously.
- The rep is completed only when both athletes are fully locked out overhead at the same time, with knees, hips, and elbows extended and the bar over the midline of the body.
- If one athlete reaches either position early, they must hold until their partner matches them.
- Barbells may rest on the floor or shoulders only between sets or breaks — not mid-rep.
- Dropping an empty barbell from overhead is not permitted.
Synchronized Chin-Over-Bar Pull-Ups
- Both athletes begin from a dead hang with elbows fully extended.
- The rep is complete when both athletes’ chins clearly break the horizontal plane of the bar at the same time.
- The chin must be visibly over the bar – not merely in line with it.
- Any strict, kipping, or butterfly style permitted as long as synchronization is maintained.
- Both athletes must reach full arm extension at the bottom before beginning the next rep.
- If synchronization is lost, the rep does not count for either athlete.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Beginner
Frantic fran
For Time:
Tethered 400m Run
21-15-9
Syncro Thrusters
Syncro Jumping Pull-ups
Time Cap: 12 mins
Equipment:
Male: 20kg Barbell
Female: 15kg Barbell
Tether: Rope or resistance band (≤ 1 m in length)
Scoring
Primary Score: Total time to complete the workout.
Tie-Breaker: Time after finishing the 400m run.
If Capped: Record total reps.
Workout Notes
At the Start (0:00)
Both athletes line up behind the start line, tether attached.
On “3-2-1 GO,” the team begins the 400m Tethered Run.
Run Transition
When both athletes cross the finish line still tethered, they move immediately to their barbells.
Judge records the tie-break time at this point.
Thrusters (21-15-9)
Partners perform synchronized Thrusters following the standards described below.
Jumping Pull-Ups (21-15-9)
After completing the final Thruster set, athletes move to the rig and complete the Jumping pull up sequence.
Synchronization required on every rep.
Finish
Time stops when both athletes complete the final 9 Jumping Pull-Ups.
Movement standards
Tethered 400m Run
- Both athletes start behind the start line connected by a resistance band
- The band must remain visibly attached and under light tension for the entire run.
- Both athletes must cross the finish line together with the band still connected.
- If the band disconnects or breaks, both athletes must return to the point of failure before continuing.
Synchronized Thrusters
- The barbell starts on the floor and may be cleaned to the front rack before the first rep.
- A squat clean is permitted for the first reps provided the syncronisation standard at the bottom of the rep is maintained.
- Each rep is a full squat into an overhead press performed in one continuous motion (no jerks).
- Depth Standard: Both athletes’ hip crease must clearly pass below the top of the knee.
- Synchronization Standard:
- A rep counts when both athletes are at the bottom of the squat simultaneously.
- The rep is completed only when both athletes are fully locked out overhead at the same time, with knees, hips, and elbows extended and the bar over the midline of the body.
- If one athlete reaches either position early, they must hold until their partner matches them.
- Barbells may rest on the floor or shoulders only between sets or breaks — not mid-rep.
- Dropping an empty barbell from overhead is not permitted.
Synchronized Jumping Pull-Ups
- Each rep starts with the athlete standing tall, arms fully extended, and body in a full arch position (shoulders active, chest open, feet on the ground).
- From this full extension, the athlete jumps upward, pulling with the arms to bring the chin clearly over the horizontal plane of the bar.
- The rep is complete when both athletes’ chins break the plane of the bar simultaneously.
- After each rep, the athlete must return to full arm extension with heels on the box/floor before initiating the next jump — no partial or continuous bouncing allowed.
Please refer to the RUMBLE ATHLETE FAQS for further details.