- Saturday, 29 November 2025
- CrossFit Relentless Heart, Brackenfell
- 2 People per team
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The Workouts
(updated 27/11/2025 21:45)
CrossFit Relentless Heart RUMBLE SERIES: Duo Edition
Select your division below to view your workouts:
Workout one
RX
Frantic fran
For Time:
Tethered 800m Run
21-15-9
Syncro Thrusters
Syncro Chest-to-bar
Time Cap: 15 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.
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: 15 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.
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: 15 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.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Movement standards FAQ
Tethered Run
Q: Where will the run take place?
A: The run takes place on Tarentaal Crescent, directly in front of the gym. The run will be completed in 200m segments, moving up and down the road.
Q: Where is the start line for the run?
A: Athletes will start at the designated start line marked on the road. This line will also serve as the finish line for all run segments.
Q: Where do athletes turn around during the run?
A: Athletes will turn around at the 100 m point, which will be clearly marked with cones and a judge. The judge will confirm the turnaround and ensure safety and fairness
Q: Is this a public road?
A: Yes. Tarentaal Crescent is a public road, but it is a quiet area with most businesses closed on Saturdays, minimizing traffic.
Q: When can we take the tether off?
A: The tether may only be removed once both athletes have crossed the designated start/finish line together.
Q: What counts as a valid tether?
A: A resistance band no longer than 1 meter. It must remain visibly attached and under light tension for the entire 800 m run.
Q: Can we wrap the band around our wrists?
A: No. The band may be looped around the hand or held safely, but not wrapped around wrists for safety reasons.
Q: What happens if the band breaks or comes off?
A: Both athletes must return to the point of failure and reattach the band before continuing the run.
Q: Can one athlete pull the other or use the band to gain momentum?
A: No towing, dragging, or slingshotting is allowed. The band should maintain light tension only.
Q: When does the time for the run stop?
A: When both athletes cross the finish line still connected by the band.
Synchronized Thrusters
Q: What counts as a Thruster in this workout?
A: A Thruster is a full front squat followed by an overhead press performed in one continuous motion. No pausing mid-rep and no jerks.
Q: How do we synchronize Thrusters?
A: Synchronization occurs at two points:
-
Bottom position: Both athletes must have reached below parallel before either may stand up
-
Top position: Both athletes must be in full overhead lockout before the rep is counted complete.
The judge is looking for position matching, not exact timing. If either position is mismatched, the rep is a no-rep for both athletes.
Q: What is the standard for “below parallel”?
A: The hip crease must clearly pass below the top of the knee. If one athlete reaches depth early, they must hold until their partner reaches the bottom.
Q: What counts as full overhead lockout?
A:
-
Knees, hips, and elbows fully extended
-
Barbell stacked over the midline.
-
The bar should form a straight vertical line with the athlete’s shoulders, hips, and heels when viewed from the side.
- If the barbell finishes in front of the body or behind the midline, the rep is invalid.
The rep is complete only when both athletes are locked out together, even if one arrived there earlier and held.
Q: Can we squat clean into the first Thruster?
A: Yes. A squat clean directly into your first Thruster rep is allowed.
Q: Can we rest the barbell on the shoulders?
A: Yes — between reps.
Not during the upward part of the Thruster. Resting mid-rep invalidates the rep.
Q: Can we drop the bar from overhead?
A:
-
Loaded bar: Yes, drop with control.
-
Empty bar: No, it must be lowered to the ground safely.
Q: What if one athlete reaches the top early?
A: The early athlete must hold the lockout position until their partner matches.
If they lose position before synchronization, the rep is invalid.
Q: What if synchronization is unclear?
A: Judges will issue a no-rep for both athletes. Synchronization must be visibly obvious.
Synchronized Chest-to-Bar Pull-Ups (rx)
Q: What counts as a valid Chest-to-Bar Pull-Up?
A: A rep begins from a controlled, full-extension starting position and ends when the athlete’s chest makes clear contact with the bar below the collarbone.
Q: How do we synchronize Chest-to-Bar Pull-Ups?
A: Synchronization is based on both athletes being in the correct top position before moving on:
-
Both athletes must reach full chest-to-bar contact before either may descend.
-
They do not need to touch the bar at the exact same moment — they just need to both achieve the top position before the rep is counted.
If one athlete reaches chest contact early, they hold at the top until their partner matches.
Q: What counts as “chest-to-bar” contact?
A:
-
The chest must make solid, visible contact with the bar
-
Contact must be below the collarbone
-
Grazing, brushing, or glancing contact does not count
The judge must clearly see the touch.
Q: What is the correct bottom position?
A:
-
Arms fully extended
-
Body under control
-
Swing is okay, but athletes must show clear extension before initiating the next pull
-
Both athletes should be reset to full extension before pulling again
Q: Can we kip or butterfly?
A: Yes. Strict, kipping, and butterfly pull-ups are all allowed.
Whatever method is used, athletes must demonstrate:
-
Full extension before pulling
-
Full chest-to-bar contact
-
Pausing at the top if needed for synchronization
Q: What if one athlete touches the bar but the other doesn’t?
A: It is a no-rep for both athletes.
Synchronization requires both athletes to achieve the correct top position each rep.
Q: Does chin-over-bar count for RX?
A: No. RX requires chest-to-bar.
Chin-over-bar is used only for the Intermediate division.
Q: What if synchronization is unclear?
A: The judge will issue a no-rep.
Synchronization must be visibly obvious at the top position.
Synchronized Chin-Over-Bar Pull-Ups (intermediate)
Q: What counts as a valid Chin-Over-Bar Pull-Up?
A: A rep begins from a controlled, full-extension position and ends when the athlete’s chin clearly passes above the horizontal plane of the pull-up bar.
Q: Do we need to start each rep from a dead hang?
A: No. A strict dead hang is not required.
But both athletes must show:
-
Full elbow extension, and
-
A stable, controlled reset before pulling.
A brief extension at the bottom is sufficient as long as it is clear and consistent.
Q: How do we synchronize Chin-Over-Bar Pull-Ups?
A: Synchronization is based on both athletes reaching the correct top position before completing the rep:
-
Both athletes’ chins must clearly pass above the bar before either may descend.
-
They do not need to reach the top at the same moment — only to be in the top position together before the rep counts.
If one athlete arrives early, they hold at the top until their partner matches.
Q: How high must the chin be?
A:
-
The chin must pass fully above the bar, not just touch it.
-
Clearing the bar in front or behind is acceptable as long as the vertical plane is broken.
-
The judge must be able to clearly see the chin above the bar.
Q: What is required at the bottom between reps?
A:
-
Elbows fully extended
-
Body under control (minimal swing is fine)
-
Both athletes must be at full extension before beginning the next pull
The extension must be visible and deliberate.
Q: Can we kip or butterfly?
A: Yes — any style is allowed as long as it is controlled and meets range of motion.
Athletes must still:
-
Reset to full extension before each rep
-
Achieve synchronized top positions
Q: What if one athlete breaks the plane of the bar and the other doesn’t?
A: It is a no-rep for both athletes.
Synchronization requires both to meet the top standard before descending.
Q: If one athlete hesitates or swings, can the other stay at the top?
A: Yes. The early athlete may hold their chin above the bar until their partner reaches the top.
If the early athlete falls out of the top position before synchronization, the rep is invalid.
Q: What if synchronization is unclear?
A: The judge will issue a no-rep.
Top-position synchronization must be visually obvious.
Synchronized Jumping Pull-Ups (beginner)
Q: How high should the bar be for Jumping Pull-Ups?
A: Athletes must set up so that when standing tall with arms fully extended, the bar is 15–20 cm (6–8 inches) above the top of the head.
Boxes or risers may be used, but they cannot be adjusted once the heat begins.
Q: What is the correct starting position for each rep?
A:
Each rep begins when both athletes sink into an arch position with:
-
Arms fully extended overhead
-
Shoulders open and chest lifted
-
Head in front of the bar
-
Feet firmly on the box or floor
-
Body under control before initiating the jump
This creates a clear, consistent bottom position for judging.
Q: What counts as a valid Jumping Pull-Up?
A:
-
The athlete must jump and pull until the chin visibly breaks the horizontal plane of the bar.
-
The chin must be clearly above the bar — not borderline.
-
After the top position, the athlete must return to full extension in the arch position before starting the next rep.
Q: How do we synchronize Jumping Pull-Ups?
A: Synchronization is based on both athletes being in the correct top position before completing the rep:
-
Both chins must be above the bar at the same time before anyone descends.
-
They do not need to jump simultaneously — they simply must both be in the top position together for the rep to count.
If one athlete arrives early, they must hold until their partner reaches the top.
Q: Can we bounce or cycle reps without full extension?
A: No.
Every rep must include a clear, visible return to full arm extension in the arch position before the next jump.
Q: What if one athlete fails to reach chin-over-bar height?
A: It is a no-rep for both athletes.
Synchronization requires both athletes to meet the top standard within the same rep cycle.
Q: What if synchronization at the top is unclear?
A: The judge will issue a no-rep.
Top position synchronization must be visually obvious.
Q: Can boxes or risers be adjusted during the workout?
A: No.
All equipment heights are locked once the heat begins.
Workout TWO
RX
Peer Pressure
FOR Time:
2 Rounds
30 Double-Unders | Handstand Hold (each)
12 Wall Walks (shared)
30 Wall Ball Shots (shared)
8m Sled Pull + Push (YGIG)
Time Cap: 12 mins
Equipment:
Wall Ball: 30 lb. (Male) / 20 lb. (Female)
Sled: 145 kg (Male) / 105 kg (Female)
Loading Plate: 20kg
Scoring
Primary Score: Time to complete 3 rounds.
Tie-Breaker: Time after finishing the wall ball shots.
If Time Capped: Record total completed reps + each 8m completed of the sled on final pull/push.
Workout Notes
Start (0:00)
Both athletes begin behind the start line.
On “3, 2, 1, GO!” Athlete A starts a Handstand Hold, while Athlete B begins their Double Unders.
Once Athlete B completes 30, they switch roles.
Transition to Wall Walks
After both athletes complete their double unders, they move to the wall.
Partners share 12 Wall Walks however they choose.
Wall Balls
Immediately after Wall Walks, partners share 30 Wall Ball Shots.
Sled Work (Includes Mandatory Loading Procedure)
On their sled turn, each athlete must adjust the sled for their gender and division before and after their pull/push:
-
Female athletes: remove one plate before starting the pull/push, and put it back on after the push.
-
Male athletes: add one plate before starting the pull/push, and remove it after the push.
The sled must touch the 8 m line on the pull and touch the start line on the push.
The next athlete must wait behind the start line and may begin only after a physical tag.
The round does not advance until both athletes complete their sled work.
Next Round
Once both athletes complete their sled work, they return to the start area to begin the next round (Double Unders + Handstand Hold).
Continue this pattern for 2 rounds total.
Finish
After completing the final sled push, both athletes sprint to the finish line.
Time stops when the last athlete crosses the finish line.
Please refer to the RUMBLE ATHLETE FAQS for further details.
INTERMEDIATE
Peer Pressure
FOR Time:
2 Rounds
30 Double-Unders | Wall Handstand Hold (each)
12 Wall Walks (shared)
30 Wall Ball Shots (shared)
8m Sled Pull + Push (YGIG)
Time Cap: 12 mins
Equipment:
Wall Ball: 20 lb. (Male) / 14 lb. (Female)
Sled: 105 kg (Male) / 75 kg (Female)
Loading Plate: 15kg
Scoring
Primary Score: Time to complete 3 rounds.
Tie-Breaker: Time after finishing the wall ball shots.
If Time Capped: Record total completed reps + each 8m completed of the sled on final pull/push.
Workout Notes
Start (0:00)
Both athletes begin behind the start line.
On “3, 2, 1, GO!” Athlete A starts a Handstand Hold, while Athlete B begins their Double Unders.
Once Athlete B completes 30, they switch roles.
Transition to Wall Walks
After both athletes complete their double unders, they move to the wall.
Partners share 12 Wall Walks however they choose.
Wall Balls
Immediately after Wall Walks, partners share 30 Wall Ball Shots.
Sled Work (Includes Mandatory Loading Procedure)
On their sled turn, each athlete must adjust the sled for their gender and division before and after their pull/push:
-
Female athletes: remove one plate before starting the pull/push, and put it back on after the push.
-
Male athletes: add one plate before starting the pull/push, and remove it after the push.
The sled must touch the 8 m line on the pull and touch the start line on the push.
The next athlete must wait behind the start line and may begin only after a physical tag.
The round does not advance until both athletes complete their sled work.
Next Round
Once both athletes complete their sled work, they return to the start area to begin the next round (Double Unders + Handstand Hold).
Continue this pattern for 2 rounds total.
Finish
After completing the final sled push, both athletes sprint to the finish line.
Time stops when the last athlete crosses the finish line.
Please refer to the RUMBLE ATHLETE FAQS for further details.
BEGINNER
Peer Pressure
FOR Time:
2 Rounds
30 Single-Unders | Wall Pike Hold (each)
12 Wall Walks (shared)
30 Wall Ball Shots (shared)
8m Sled Pull + Push (YGIG)
Time Cap: 12 mins
Equipment:
Wall Ball: 10 lb. (Male) / 6 lb. (Female)
Sled: 75 kg (Male) / 55 kg (Female)
Loading Plate: 10kg
Scoring
Primary Score: Time to complete 3 rounds.
Tie-Breaker: Time after finishing the wall ball shots.
If Time Capped: Record total completed reps + each 8m completed of the sled on final pull/push.
Workout Notes
Start (0:00)
Both athletes begin behind the start line.
On “3, 2, 1, GO!” Athlete A starts a Handstand Hold, while Athlete B begins their Double Unders.
Once Athlete B completes 30, they switch roles.
Transition to Wall Walks
After both athletes complete their double unders, they move to the wall.
Partners share 12 Wall Walks however they choose.
Wall Balls
Immediately after Wall Walks, partners share 30 Wall Ball Shots.
Sled Work (Includes Mandatory Loading Procedure)
On their sled turn, each athlete must adjust the sled for their gender and division before and after their pull/push:
-
Female athletes: remove one plate before starting the pull/push, and put it back on after the push.
-
Male athletes: add one plate before starting the pull/push, and remove it after the push.
The sled must touch the 8 m line on the pull and touch the start line on the push.
The next athlete must wait behind the start line and may begin only after a physical tag.
The round does not advance until both athletes complete their sled work.
Next Round
Once both athletes complete their sled work, they return to the start area to begin the next round (Double Unders + Handstand Hold).
Continue this pattern for 2 rounds total.
Finish
After completing the final sled push, both athletes sprint to the finish line.
Time stops when the last athlete crosses the finish line.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Movement standards FAQ
Double Unders + Handstand Hold (rx & intermediate)
Q. What exactly must the athletes do in this section?
A. One athlete performs Double Unders while the other performs a freestanding Handstand Hold. Only the athlete skipping may work, and only while their partner is holding the freestanding position.
Q. What counts as a valid freestanding Handstand Hold?
A.
-
Athlete must balance completely unsupported, with no contact with the wall, uprights, or any structure.
-
Hands remain planted; small controlled balance adjustments are acceptable.
-
Elbows must be fully locked out.
-
Shoulders and hips should remain in a stacked straight line.
-
Split-leg (scissor) Handstand Holds are allowed
-
Athlete must maintain control — excessive walking around breaks the hold.
Q. What breaks the freestanding Handstand Hold?
A.
-
Any contact with the wall or rig
-
Feet dropping toward the floor
-
Elbows bending
-
Athlete walking hands significantly
-
Loss of balance resulting in coming down
If the hold breaks in any way, the skipping athlete must stop immediately.
Q. Do Double Unders count if the hold breaks mid-jump?
A. No. The rep only counts if both feet pass cleanly while the Handstand Hold is active.
Q. How many Double Unders must each athlete complete?
A. Each athlete must complete 30 Double Unders individually.
The team cannot move on until both athletes have finished their 30 reps.
Double Unders + Handstand Hold (intermediate)
Q. What exactly must the athletes do in this section?
A. One athlete performs Double Unders while the other performs aHandstand Hold with heels touching the wall. Only the athlete skipping may work, and only while their partner is holding the position.
Q. What counts as a valid wall-supported hold?
A.
-
Athlete must maintain heels on the wall.
-
Elbows locked, body line straight.
-
Hands stable; slight adjustments are fine.
Q. What breaks the hold?
A.
-
Heels leave the wall
-
Elbows bend
-
Body collapses or over-arches
-
Athlete comes down early
-
Excessive hand movement
Any break forces the skipping athlete to stop instantly.
Q. Do Double Unders count if the hold breaks mid-jump?
A. No. The rep only counts if both feet pass cleanly while the Handstand Hold is active.
Q. How many Double Unders must each athlete complete?
A. Each athlete must complete 30 Double Unders individually.
The team cannot move on until both athletes have finished their 30 reps.
Single-Unders + Pike Hold (beginners)
Q. What must Beginners do?
A. One athlete performs Single Unders while the partner holds a Pike Hold against the wall.
Q. What counts as a valid Pike Hold?
A.
-
Hands 60–90 cm from wall
-
Feet on wall
-
Hips above shoulders
-
Elbows locked
-
Body controlled and stable
Q. What breaks the Pike Hold?
A.
-
Feet leave wall
-
Arms bend
-
Hips sag significantly
-
Athlete drops into kneeling/squat position
Any break requires the skipping athlete to stop immediately.
Q. Do Beginners complete Single Unders or Double Unders?
A. Single Unders only.
Q. How many Single Unders must each athlete complete?
A. Each athlete must complete 30 Single Unders individually.
The team cannot move on until both athletes have finished their 30 reps
Wall Walks (rx & intermediate)
Q. What is the required start and finish position for each rep?
A. Each rep begins and ends with the athlete lying flat on the floor:
-
Chest, thighs, and feet touching the ground
-
Both hands touching the start tape line (fingers count)
-
Start tape is placed 60″ from the wall for men / 55″ for women
The athlete must return to this exact position for the rep to count.
Q. What must the athlete do on the ascent?
A.
-
Both hands must remain on the start tape until both feet are on the wall
-
Only once the feet are on the wall may the hands begin advancing toward the wall
Leaving the tape early = no rep.
Q. What defines the top of the rep?
A.
-
Athlete must walk hands up to the 10-inch tape line
-
Both hands must make contact with that line before descending
Anything short of full contact = no rep.
Q. What is required on the descent?
A.
-
Feet must stay on the wall until both hands return to the start line
-
Hands must touch the start tape before lowering chest to the floor
Dropping off the wall prematurely = no rep.
Q. When is the rep complete?
A. A rep only counts once the athlete returns to the ground with:
-
Chest, thighs, and feet touching the floor
-
Both hands still touching the start tape
Q. Can athletes lie next to each other during Wall Walks?
A. No. Athletes may not lie next to each other between reps.
The athlete who completes a rep must stand up first before the next athlete begins theirs.
This is required so the judge has:
-
A clear and unobstructed view of the tape lines
-
Full visibility of the start line, 10-inch line, and movement standards
-
Clear confirmation of when one rep ends and the next begins
Lying next to each other or overlapping positions makes it difficult for the judge to confirm rep completion, tape contact, and descent standards — therefore it is not allowed.
Q. Can partners share the 12 reps however they want?
A. Yes. Teammates can divide the reps in any order.
Wall Walks (beginner)
Q. What is the required start and finish position for each Beginner Wall Walk?
A. Each rep begins and ends with the athlete lying flat on the floor, with:
-
Chest, thighs, and feet on the ground
-
Hands placed fully in front of the start tape line (no part of the hand touching the tape)
The athlete must return to this exact position for the rep to count.
Q. What must the athlete do on the ascent?
A.
-
Both hands must remain in front of the start tape until both feet are on the wall
-
Only once feet are supported may the hands begin moving forward
Hands leaving the start area early = no rep.
Q. What defines the top of the rep for Beginners?
A.
-
Athlete must walk hands forward until both hands fully cross the tape line
-
The entire hand must pass beyond the tape — fingertips or partial contact does not count
If only one hand crosses or the hand lands on the tape → no rep.
Q. What is required on the descent?
A.
-
Feet must remain on the wall until both hands have returned to the area in front of the start tape
-
No part of the hand may be touching the tape when the descent is complete
-
Only once both hands are fully in front of the tape may the athlete lower their chest and finish the rep
If the hand touches the tape on descent, or the feet drop before hands return → no rep.
Q. When is the rep considered complete?
A. A rep only counts when the athlete:
-
Lowers back to the floor
-
Chest, thighs, and feet touch the ground
-
Both hands remain fully in front of the start tape
Anything else is incomplete.
Q. Can Beginners lie next to each other between reps?
A. No. Athletes may not lie next to each other or overlap positions.
The finishing athlete must stand up before their partner begins their rep.
This ensures the judge can clearly see:
-
Hands in front of the tape
-
Hands crossing the top tape line
-
Hands returning in front of the tape on descent
-
Full return to the ground
Visibility of tape lines is mandatory for correct judging.
Q. Can teammates share the 12 Beginner Wall Walk reps?
A. Yes. Reps can be split in any order.
Q. What are the most common Beginner no-reps?
A.
-
Starting with hands touching the start tape
-
Hands crossing the tape before feet are on the wall
-
Hands not fully crossing the top tape
-
Hands touching the tape on the descent
-
Feet leaving the wall before hands return in front of the tape
-
Finishing without chest/thighs/feet on the floor
-
Blocking judge visibility
Wall Ball Shots
Q. What is the required standard for the Wall Ball squat?
A. Each rep must begin with a full-depth squat, where:
-
Hip crease clearly passes below the top of the knee
-
The ball is in the athlete’s hands during the squat
Shallow squats or “dip and throw” reps = no rep.
Q. What counts as a valid target hit?
A. The ball must make clear contact with the target at the correct height.
-
Men: 10 ft
-
Women: 9 ft
- The contact must be visible and decisive.
Q. Must the ball hit the face of the target, or is the edge okay?
A. Any part of the ball must hit the face of the target.
-
Edge contact does not count
-
Clipping the rim, frame, or underside = no rep
The ball must impact the flat front surface of the target.
Q. Can the ball hit above the target?
A. No.
The ball must hit the face of the target, not the wall above it.
If the ball contacts the wall higher than the target — even if the height is greater — it is still a no rep.
Q. Does a grazing touch count as a hit?
A.
Only if the ball clearly impacts the face of the target.
A skim, brush, or light graze is judged at the discretion of the judge and may be a no rep if not clearly seen.
Q. Must athletes catch the ball on the way down?
A. Yes.
Athletes must catch the ball on every rep before initiating the next squat.
-
The ball may not be allowed to drop to the floor between reps.
-
Each rep must follow the sequence:
Catch → Squat → Throw → Catch → Squat → Throw -
Dropping the ball before the squat begins or after the target hit constitutes an incomplete rep and results in a no rep.
This ensures full control of the movement and maintains the intended stimulus and cycle timing.
Q. Can teammates alternate Wall Ball reps?
A. Yes. Wall Balls are a shared movement and can be split in any pattern — singles, alternating, sets, or uneven splits.
Q. Must athletes face the wall/target?
A. Yes. All shots must be performed facing the wall with a clear throwing line.
Q. What are the most common no-reps?
A.
-
Squat depth not below parallel
-
Ball not contacting the face of the target
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Ball hitting the rim/edge
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Ball hitting the wall above the target
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Ball thrown before full squat is reached
Sled Work
Q. Why do athletes need to load and unload plates during their sled turn?
A. Because teams can be MM, MF, or FF, the sled weight must be adjusted to match the gender and division of the athlete completing the sled work.
The load–unload system ensures:
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Each athlete performs the sled at the correct prescribed weight
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A consistent and fair standard across all team types
-
Smooth transitions without needing separate sled setups
This approach keeps the sled at a neutral base weight between turns and allows each athlete to quickly adjust it for their required load.
Q. Must the working athlete start behind a specific line before running to the sled?
A. Yes.
The athlete beginning the sled work must start behind the sled start line before running forward to load or unload their plate.
They may not step into the lane early or hover close to the sled.
Starting early requires a reset and may incur penalties.
Q. What must female athletes do before their sled pull/push?
A. Female athletes must:
-
Runs to the sled
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Removes one plate (RX 15 kg, Int 10 kg, Beg 10 kg)
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Returns to the start line and performs the 8 m pull + push
-
After the push, runs back to the sled
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Puts the plate back on
-
Returns and tags her partner
Q. What must male athletes do before and after their sled pull/push?
A. Male athletes must:
-
Runs to the sled
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Adds one plate (RX 20 kg, Int 15 kg, Beg 10 kg)
-
Returns to the start line and performs the 8 m pull + push
-
After the push, runs back to the sled
-
Removes the plate
-
Returns and tags his partner
Q. What weights must athletes load?
A. Male and Female: Rx: 20kg, Intermediate 15kg, Beginner 10kg
(Only one plate is added or removed each turn.)
Q. How far must the sled travel?
A. The sled must touch the 8 m line on the pull and touch the start line on the push.
It does not need to fully cross the lines.
Q. When can the next athlete begin their sled work?
A. Only when:
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The working athlete has completed the full pull + push,
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Performed the required plate loading or unloading,
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Returned to the start line, and
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Physically tagged their partner.
Q. Where must Athlete 2 wait?
A. Behind the start line until the tag is made.
Stepping over early = restart.
Q. Can partners help load or unload the sled?
A. No. Only the athlete on the sled round may touch the plates.
Q. What are the most common sled no-reps?
A.
-
-
Starting before being tagged
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Partner stepping over the start line early
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Wrong plate weight loaded
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Partner helping with plates
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Not adding/removing the correct plate
-
Sled not touching the required lines
-
Dragging instead of pushing
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Athlete beginning sled before loading procedure
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Skipping the unload/load step after the push
-
Workout THREE
RX
Smash & snatch
Part A — Max Snatches
(0:00 – 4:00)
0:00 – 2:00: Athlete 1 performs as many snatches as possible (AMRAP).
2:00 – 4:00: Athlete 2 performs as many snatches as possible (AMRAP).
Equipment:
Male: 63kg Barbell
Female: 43kg Barbell
Transition:
(4:00 – 5:00)
(1-minute reset to rest and adjust barbell weight).
Part B — 1 RM Snatch
(5:00 – 12:00)
5:00 – 12:00: 7-minute window for both athletes to establish their heaviest successful snatch.
Both athletes lift independently and may alternate as desired.
Scoring
Part A: Total combined snatch reps from both athletes.
Part B: Total combined heaviest successful snatch weights.
Each part is worth 50 points — for a total of 100 points available.
Workout Notes
Start behind the start line.
At “3-2-1 Go”, Athlete 1 completes as many snatches as possible in 2 minutes.
At 2:00: Athlete 2 immediately takes over for the next 2 minutes.
At 4:00: Total snatch reps recorded (Part A Score).
At 4:00 – 5:00: Teams rest and adjust weights for 1 RM attempts.
At 5:00: Both athletes begin attempting 1RM snatches until the 12:00 mark.
At 12:00: Workout ends — heaviest successful snatch per athlete is recorded (Part B Score).
Please refer to the RUMBLE ATHLETE FAQS for further details.
INTERMEDIATE
Smash & snatch
Part A — Max Snatches
(0:00 – 4:00)
0:00 – 2:00: Athlete 1 performs as many snatches as possible (AMRAP).
2:00 – 4:00: Athlete 2 performs as many snatches as possible (AMRAP).
Equipment:
Male: 43kg Barbell
Female: 29kg Barbell
Transition:
(4:00 – 5:00)
(1-minute reset to rest and adjust barbell weight).
Part B — 1 RM Snatch
(5:00 – 12:00)
5:00 – 12:00: 7-minute window for both athletes to establish their heaviest successful snatch.
Both athletes lift independently and may alternate as desired.
Scoring
Part A: Total combined snatch reps from both athletes.
Part B: Total combined heaviest successful snatch weights.
Each part is worth 50 points — for a total of 100 points available.
Workout Notes
Start behind the start line.
At “3-2-1 Go”, Athlete 1 completes as many snatches as possible in 2 minutes.
At 2:00: Athlete 2 immediately takes over for the next 2 minutes.
At 4:00: Total snatch reps recorded (Part A Score).
At 4:00 – 5:00: Teams rest and adjust weights for 1 RM attempts.
At 5:00: Both athletes begin attempting 1RM snatches until the 12:00 mark.
At 12:00: Workout ends — heaviest successful snatch per athlete is recorded (Part B Score).
Please refer to the RUMBLE ATHLETE FAQS for further details.
BEGINNER
Smash & snatch
Part A — Max Snatches
(0:00 – 4:00)
0:00 – 2:00: Athlete 1 performs as many snatches as possible (AMRAP).
2:00 – 4:00: Athlete 2 performs as many snatches as possible (AMRAP).
Equipment:
Male: 20kg Barbell
Female: 15kg Barbell
Transition:
(4:00 – 5:00)
(1-minute reset to rest and adjust barbell weight).
Part B — 1 RM Snatch
(5:00 – 12:00)
5:00 – 12:00: 7-minute window for both athletes to establish their heaviest successful snatch.
Both athletes lift independently and may alternate as desired.
Scoring
Part A: Total combined snatch reps from both athletes.
Part B: Total combined heaviest successful snatch weights.
Each part is worth 50 points — for a total of 100 points available.
Workout Notes
Start behind the start line.
At “3-2-1 Go”, Athlete 1 completes as many hang-snatches as possible in 2 minutes.
At 2:00: Athlete 2 immediately takes over for the next 2 minutes.
At 4:00: Total snatch reps recorded (Part A Score).
At 4:00 – 5:00: Teams rest and adjust weights for 1 RM attempts.
At 5:00: Both athletes begin attempting 1RM snatches until the 12:00 mark.
At 12:00: Workout ends — heaviest successful snatch per athlete is recorded (Part B Score).
Please refer to the RUMBLE ATHLETE FAQS for further details.
Movement standards FAQ
Snatches for Reps (Part A)
Q. Can I power snatch instead of squat snatch?
A. Yes. RX and Intermediate may use either power or squat snatch.
Beginners must use a Hang Snatch for Part A only.
Q. What counts as a “no rep” during the snatch-for-reps portion?
A. A rep is a no-rep if:
-
The athlete presses out to reach lockout (RX/INT).
-
Hips, knees, or arms are not fully extended.
-
The athlete does not stabilize overhead.
-
The bar pauses or contacts the body (other than the hands).
-
The lift is not one smooth motion to overhead.
Q. What is the correct Hang Snatch start position for Beginners?
A.
-
The bar must start above the knee.
-
If the bar touches the floor, the athlete must stand it up and return to the hang position before the next rep.
-
Beginners may not snatch from the floor in Part A.
Q. Can the bar be dropped between reps?
A. Yes, but it must settle before the next rep.
No bouncing or touch-and-go cycling is allowed.
Q. Can both athletes work at the same time?
A. No.
Athlete 1 works from 0:00–2:00, and Athlete 2 from 2:00–4:00.
1RM Snatch (Part B)
Q. What is the correct movement standard for the 1RM Snatch?
A. For all divisions (including Beginners in Part B):
-
The bar starts on the floor for every attempt.
- Exception: If the bar has no weight plates or only fractional plates, the bar may start from mid-shin height.
-
It must be lifted in one continuous motion to overhead.
-
At the top, athletes must show:
-
Full extension of hips, knees, and arms
-
The barbell stacked over mid-foot
-
Full control before lowering
-
-
Power or squat snatch is permitted.
-
RX/INT must not press out.
Q. Do athletes lift at the same time during the 1RM?
A. No. Athletes lift one at a time.
Equipment setup differs by team type:
-
MM and FF teams share one barbell and alternate attempts.
-
MF teams use two barbells (one per athlete), but still lift one at a time.
The bar must be still and the area clear before each attempt.
Q. How many attempts can we take?
A. As many as you want within the 7-minute window.
Q. What defines a successful 1RM lift?
A. A valid lift requires:
-
Floor → overhead in one motion
-
Full, stable lockout
-
Control overhead
-
Feet aligned
-
A judge’s clear “down” signal
Q. Can we drop the bar after an attempt?
A. Yes — but only if the bar has 10 kg plates or heavier on each side.
If the bar is empty, has fractional plates, or lighter plates, it must be lowered under control.
The bar must also settle before the next rep begins.
Q. Are lifting straps allowed?
A. No. Straps and hooks are not permitted.
Tape and standard collars are allowed.
Q. What happens if an athlete cannot complete a successful lift?
A. They record a zero.
Team score = combined heaviest successful lifts of both athletes.
Q. How do we balance out male vs female weights, and why is it necessary?
A. Because the Duo 2025 competition uses one combined category (all teams compete on the same leaderboard), we need a fair method to compare results from MM, FF, and MF teams.
Male and female strength numbers differ naturally, so to level the scoring across all team types, we apply the CrossFit standard of multiplying the female athlete’s 1RM snatch by 1.5.
This ensures:
-
Mixed teams are not disadvantaged or advantaged.
-
FF teams can be compared fairly against MM teams.
-
All divisions compete on one leaderboard with balanced scoring.
Q. What can we do during the 4:00–5:00 transition?
A.
-
-
Add/remove plates
-
Prepare both bars (for MF)
-
Discuss strategy
-
Rest
No snatch attempts may be made during this minute.
-
General FAQ
When will the FAQ be filled in?
- Soon, I promise.
ALL TEAMS. ONE CATEGORY. ONE LEADERBOARD. LET’S GO.
We’re turning up the energy this year — there are no MF / FF / MM categories.
Every duo throws down together in one combined category and shows up on one unified leaderboard.
Your division still applies: Rx, Intermediate, and Beginner will each have their own rankings.
The category just got simpler. The competition? Hotter.