- Saturday, 29 November 2025
- CrossFit Relentless Heart, Brackenfell
- 2 People per team
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The Workouts
CrossFit Relentless Heart RUMBLE SERIES: Duo Edition
Select your category below to view your workouts:
Workout one
Frantic fran
For Time:
Tethered Run
800m (rx & intermediate) / 400m (beginner)
21-15-9
Syncro Thrusters
Syncro Chest-to-bar
Time Cap: 12 mins
Equipment:
Barbell
Male: Rx – 43kg / Intermediate – 34kg / Beginner – 20kg
Female: Rx – 29kg / Intermediate – 25kg / Beginner – 15kg
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 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 (rx)
- 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.
Synchronized Chin-Over-Bar Pull-Ups (intermediate)
- 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.
Synchronized Jumping Pull-Ups (beginner)
- 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.
Workout TWO
Peer Pressure
FOR Time:
3 Rounds
Rx – 36 Double-Unders | Handstand Hold (each)
Intermediate – 36 Double-Unders | Wall-Handstand Hold (each)
Beginner – 50 Single-Unders | Pike Hold (each)
12 Wall Walks (shared)
36 Wall Ball Shots (shared)
8m Sled Pull + Push (YGIG)
Time Cap: 12 mins
Equipment:
Sled:
Male: Rx – 153kg / Intermediate – 103kg / Beginner – 70kg
Female: Rx -103kg / Intermediate – 70kg / Beginner – 52kg
Wall Ball:
Male: Rx – 30lb. / Intermediate – 20lb. / Beginner – 14lb.
Femail: Rx – 20 lb. / Intermediate – 14lb. / Beginner – 10lb.
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 36, 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 36 Wall Ball Shots.
Sled Work
Athlete 1 completes the pull + push sequence (8 m out and back).
Tags Athlete 2 to do the same.
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 3 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.
Movement standards
Double Unders + Handstand Hold (rx & intermediate)
- One athlete performs Double Unders while the other performs a Free-standing(rx) / Wall-supported intermediate) Handstand hold
- The athlete skipping may only work while their partner is holding the handstand.
- If the handstand breaks or the athlete’s feet come off the wall, the rope must stop immediately.
- Each athlete must complete their own 36 Double-Unders before moving on.
- The team cannot advance until both athletes have finished this section.
- Handstand hold must be fully locked out, with heels and hips in line; elbows extended.
Single-Unders + Pike Hold (beginners)
- One athlete performs Single-Unders while the other performs a Pike hold against the wall.
- For the Pike hold hands are placed on the floor approximately 60–90 cm from the wall with feet resting high against the wall to form an inverted L position.
- Elbows must stay locked, shoulders stacked over wrists, and hips above the shoulders as much as mobility allows.
- The athlete skipping may only work while their partner is holding the pike hold.
- If the pike hold breaks or the athlete’s feet come off the wall, the rope must stop immediately.
- Each athlete must complete their own 50 Single-Unders before moving on.
- The team cannot advance until both athletes have finished this section.
Wall Walks (rx & intermediate)
- Start & finish position: Each rep begins and ends with the athlete lying flat—chest, feet, and thighs on the floor. At both the start and finish, both hands must touch the marked start tape 60/55 inches from the wall (fingers touching counts)
- Hands are mandatory: On the ascent, both hands must remain on the start line until both feet are on the wall
- Top of the rep: Athletes must walk their hands to the 10‑inch tape line, placing both hands there before descending
- Descent: Feet must stay on the wall until both hands return to touch the start line
- Completion: The rep is counted only when the athlete returns to lying on the ground—chest, thighs, and feet on the floor—with both hands still touching the start line
- Athletes may share reps in any order.
Wall Walks (beginner)
- Start & finish position: Each rep begins and ends with the athlete lying flat—chest, feet, and thighs on the floor. At both the start and finish, both hands must be in front of the marked start tape 60/55 inches from the wall (no part of the hand may touch the tap)
- On the ascent, athlete initiates the push into plank and both feet are supported on the wall (off the floor) before the hands can leave the start position.
- Top of the rep: Athlete walks hands toward the wall, feet up the wall, until both hands have completely crossed the tape line (i.e., no part of the hands is touching the tape).
- Descent: Feet must stay on the wall until both hands return past the start line.
- Completion: The rep is counted only when the athlete returns to lying on the ground—chest, thighs, and feet on the floor—with both hands in front of start line
- Athletes may share reps in any order.
Wall Ball Shots
- Athletes may alternate freely.
- Each rep starts from a full squat (hip crease below the top of the knee).
- The ball must make clear contact with the target (10 ft men / 9 ft women).
- If the ball misses the target or the squat depth is not achieved, it’s a no-rep.
- Wall balls must be caught off the bounce — no resting on the floor mid-set.
Sled Pull + Push
- Athlete 1 pulls the sled 8m, then pushes it back to the start line.
- After completing both directions, Athlete 1 runs back and tags Athlete 2.
- Athlete 2 repeats the pull + push sequence.
- The sled must fully cross the 8 m mark in both directions before switching.
- Time or rounds will not advance until both athletes complete their sled legs.
Workout THREE
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:
Barbell
Male: Rx – 61kg / Intermediate – 43kg / Beginner – 20kg
Female: Rx – 43kg / Intermediate – 29kg / Beginner – 15kg
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).
Movement standards
1RM Snatch
- The barbell starts with each rep on the floor and is lifted in one motion to overhead.
- At the top, hips, knees and arms must be fully extended with the bar over mid-foot.
- Power or squat snatch is permitted.
Snatches for reps (rx & intermediate)
- The barbell starts with each rep on the floor and is lifted in one motion to overhead.
- At the top, hips, knees and arms must be fully extended with the bar over mid-foot.
- Power or squat snatch is permitted.
Hang-snatches for reps (beginner)
- The barbell must start from above the knee (hang position).
- Must move directly to an overhead lockout in one motion.
- Full extension and control must be shown before lowering.
General FAQ
When will the FAQ be filled in?
- Soon, I promise.
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