• Saturday, 21 March 2026
  • 2 People per team

Rumble sERIES 2026

DUO Edition

The Ultimate Partner Competition

View The Leaderboard

Location

CrossFit Relentless Heart
Brackenfel, Cape Town

Team Format

Teams of 2:
MM / FF / MF

Divisions

RX / Intermediate / Beginner

Workouts

3 Scored events

ALL TEAMS. ONE CATEGORY. ONE LEADERBOARD. LET's GO!

Last year we made the call — and the energy was electric.

At Rumble, every Duo throws down together in one combined category on one unified leaderboard. No MF / FF / MM splits.

Your division still matters: Rx, Intermediate, and Beginner each have their own rankings and podiums.

It worked. The athletes loved it. We’re doing it again.

VIEW THE LEADERBOARD

The workouts

Three challenging workouts designed to test strength, endurance, and teamwork. Complete movement standards will be released closer to event date.

Workout 1

DOUBLE OR NOTHING

AMRAP 10 Minutes - Ascending Ladder

Time Cap: 10 mins

RX

  • Lateral Burpees Over Dumbbell
  • Alternating Dumbbell Squat Snatches
  • Double-Unders
  • Men: 22.5kg / Women: 15kg
  • Reps double every round:
  • 2-2-20 -> 4-4-40 -> 8-8-80 -> 16-16-160 -> 32-32-320 -> 64-64-640…
Score Card

Intermediate

  • Lateral Burpees Over Dumbbell
  • Alternating Dumbbell Squat Snatches
  • Double-Unders
  • Men: 15kg / Women: 10kg
  • Reps double every round:
  • 2-2-20 -> 4-4-40 -> 8-8-80 -> 16-16-160 -> 32-32-320 -> 64-64-640…
Score Card

Beginner

  • Lateral Burpees Over Dumbbell
  • Alternating Dumbbell Squat Snatches
  • Single-Unders
  • Men: 10kg / Women: 5kg
  • Reps double every round:
  • 2-2-20 -> 4-4-40 -> 8-8-80 -> 16-16-160 -> 32-32-320 -> 64-64-640…
Score Card

Workout Notes

  • Teams of 2 – all reps are shared
  • Only one athlete may work at a time
  • Athletes may switch at any time
  • All reps of a movement must be completed before advancing
  • All three movements must be completed to progress to the next round
  • At the completion of each full round, the team must advance the dumbbell(s) to the next marked lane segment
  • Score: Total reps completed (each rep = 1 point, partial rounds count)

  • Tiebreak

    • A tiebreak time is recorded at the completion of Round 3 (after 80 rope reps).
    • The tiebreak is taken when the final rope rep of the round is completed.
    • Only completed rounds qualify for a tiebreak time.
    • In the event of a tie in total reps, the team with the faster tiebreak time wins.

Movement Standards

Lateral Burpee over Dumbbell

Requirements

  • The athlete’s chest and thighs must clearly touch the floor.
  • Athletes then jump laterally over the dumbbell.
  • Two-foot takeoff required for Rx and Intermediate. 
  • Beginner athletes may use a single-foot takeoff, but both feet must still be airborne while passing over the center of the dumbbell.
  • Both feet must clearly pass over the center of the dumbbell
  • Rep is credited when both feet land on the opposite side
  • No requirement to stand tall

Common No-Reps  

  • Touching the dumbbell in the jump
  • Jumping in front of or behind the dumbbell
  • Stepping over the dumbbell
  • Chest or thighs not touching the floor

Requirements

  • Dumbbell starts on the floor for each rep
  • The athlete must pass through a squat with the hip crease clearly below the top of the knee.
  • The squat must occur before standing to full extension.
  • Athletes may not snatch the dumbbell overhead and then perform a squat afterwards.
  • The rep is complete when the dumbbell is overhead with:
    • Hips fully extended
    • Knees fully extended
    • Elbow fully extended
  • The dumbbell must be controlled to the floor. Dropping from overhead is not permitted.
  • Snatches must alternate arms every repetition.

Common No-Reps:

  • Dumbbell does not start on the floor
  • Dumbbell is cleaned to the shoulder before going overhead
  • Athlete snatches the dumbbell overhead and then performs a squat
  • Failure to alternate arms
  • Squat is above parallel
  • Athlete stands before reaching proper depth
  • Pressing out at the top
  • Elbow not fully extended overhead in the squat

Rx & Intermediate

Athletes perform double-unders.

  • The rope must pass under the feet twice during one jump.
  • Missed attempts do not count.

Beginner

  • Athletes perform single-unders.
  • One pass of the rope counts as one rep.
  • Missed attempts do not count.
 

Frequently Asked Questions

Can we split reps however we want during a movement?
Yes! Athletes can switch at any time, but only one athlete may work at a time.

Yes. Dumbbell snatches must alternate arms every repetition.

Athletes may switch athletes at any time, but the next rep must be performed with the opposite arm.

No. Only one head of the dumbbell must touch the floor at the start of each repetition.

The dumbbell must clearly return to the floor before the next rep begins.

Mixed teams will use two dumbbells — one for each athlete.

Each athlete must use the dumbbell that corresponds to their division weight.

Both dumbbells must be advanced to the next lane segment at the completion of each round.

No. The dumbbell must be lowered under control to the floor.

Partial rounds count! Your score is the total number of reps completed. Each rep = 1 point.

Yes, at the completion of each full round (after completing all three movements), the team must advance the dumbbell(s) to the next marked lane segment before starting the next round.

Yes. All work, including rope work, must remain within the team’s designated lane.

No. Rope work may be performed anywhere within your team’s lane.

However, the dumbbells must remain inside the team’s marked segment for that round.

No. The non-working athlete may not hold or handle the rope while their partner is performing repetitions.

The rope must remain on the floor until it is the athlete’s turn to perform the movement.

A designated waiting area will be marked in the lane.

The non-working athlete must remain in this area while their partner is completing repetitions.

Athletes may call for a replacement, but the workout clock will continue to run.

Workout 2

DOUBLE DT

FOR TIME - Ascending LOAD Ladder | 5 Rounds

Time Cap: 14 mins

RX

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks
  • Men:
    60 / 70 / 80 / 90 / 100 kg
  • Women:
    35 / 45 / 55 / 65 / 75 kg
Score Card

Intermediate

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks
  • Men:
    50 / 60 / 70 / 80 / 90 kg
  • Women:
    25 / 35 / 45 / 55 / 65 kg
Score Card

Beginner

  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks
  • Men:
    30 / 40 / 50 / 60 / 70 kg
  • Women:
    15 / 25 / 35 / 45 / 55 kg
Score Card

Workout Notes

  • Teams of 2 — all reps may be shared
  • Only one athlete may work at a time
  • Athletes may switch at any time
  • All reps of a round must be completed before advancing
  • Barbell must be advanced to the next weight after each round

Bar Advancement

  • MM and FF teams use one barbell
  • MF teams use two barbells
  • Even with two barbells, only one athlete may lift at a time

Loading Rules

  • MM and FF teams must nominate one designated loader
  • Only the loader may change plates and collars
  • Plates may only be loaded once the round is completed
  • The loader may not load plates while their partner is lifting
  • MF teams may load both bars simultaneously

Scoring

  • Score is total time to complete the workout
  • If capped, score is total reps completed
  • Tie-break: time at the completion of rounds 2 and 4

Movement Standards

Deadlift

Requirements

  • Barbell starts on the floor
  • Hips and knees must reach full extension
  • Shoulders must be behind the bar at the top
  • Bar must return to the floor before the next repetition
  • Touch-and-go repetitions are permitted
  • Excessive bouncing of the bar is not allowed

Requirements

  • Each repetition must start from the hang position
  • Bar must be above the knee before initiating the pull
  • Arms must be fully extended when starting the clean
  • The bar is received in the front rack position
  • Athlete must stand to full extension to complete the rep
  • The bar must be received above parallel
  • Squat cleans are not permitted

Requirements

  • Bar begins in the front rack position
  • Athlete must perform a dip and drive to initiate the jerk
  • Athlete must re-bend the knees and receive the bar in soft knees
  • Rep is complete when:
  • Bar is locked out overhead
  • Elbows fully extended
  • Hips and knees fully extended
  • Athlete shows control with the bar overhead
  • Strict press or push press is not permitted

 

Frequently Asked Questions

How is the tie-break determined?

The tie-break time will be the time at which the team completes their last fully completed round.

This time will be recorded by the judge during the workout.

If two teams finish with the same total reps at the time cap, the team that completed their last full round faster will rank higher.

Yes. Teams may divide repetitions however they choose. Only one athlete may work at a time.

No. Only one athlete may perform repetitions at any time, including MF teams.

Yes. Athletes may switch at any time during the workout.

No.

When athletes switch, the barbell must first be returned to the floor and clearly settled before the next athlete may begin lifting.

Athletes may not hand the barbell directly to their partner or transfer the bar in the air.

The incoming athlete must pick the bar up from the floor to begin their repetition.

No. Plates may only be loaded once the round is fully completed.

Plate loading may only begin once the round is fully completed and the barbell has been advanced to the next weight section.

If a team begins loading plates while an athlete is still performing repetitions, the repetition will be counted as a no-rep.

The judge will instruct the team to remove the plates that were added and return the barbell to the correct weight before continuing.

Once the barbell has been properly advanced to the next section and loaded correctly, the team may resume lifting.

Yes.

Each Hang Power Clean must clearly start from the hang position with the arms fully extended and the bar above the knee.

Athletes may bounce cycle the bar from the front rack to the hang position to begin the next repetition.

However, before initiating the next pull:

  • The arms must be fully extended, and

  • The bar must clearly be above the knee

If the athlete begins the pull with bent arms or with the bar below the knee, the repetition will be no-rep.

No. Hang Power Cleans must be received above parallel.

If the barbell rolls outside of the team’s designated marked segment, the athlete must return the barbell fully back into the segment before continuing.

Repetitions performed while the barbell is outside the segment will not count.

Judges may stop the team to reposition the barbell if it interferes with another lane or creates a safety issue.

If a barbell rolls into another team’s lane, the barbell must first be returned to the team’s designated lane.

Once the barbell is back in the correct lane, both athletes must perform a 5-burpee penalty each before the team may continue the workout.

Burpees must be completed inside the team’s lane.

Athletes must remain inside their designated lane and clear of the lifting area while their partner performs repetitions.

A designated waiting area will be marked within each lane, and the non-working athlete must remain in this area while their teammate is performing lifts.

Judges may stop the team if positioning interferes with safety or judging.

Workout 3

ALL ON THE LINE

Two scoring opportunities - Both Scores count independently

AMRAP – 12 Minutes

Part A

Score 1: Time to complete

RX

  • 30m Handstand Walk (5m increments) EACH
  • 30 / 25 Calories Assault Bike EACH (Men / Women)
  • 30 Wall-Facing Handstand Push-Ups SHARED

Intermediate

  • EACH Athlete choose one:
    • 20m Handstand Walk (1m increments)
      or
    • 16 Wall Walks
  • 30 / 25 Calories Assault Bike EACH (Men / Women)
  • 30 Kipping Handstand Push-Ups SHARED

Beginner

  • 30m Bear Crawl EACH
  • 20 / 15 Calories Assault Bike EACH
  • (Men / Women)
    30 Pike Push-Ups SHARED

Part B

Score 2: Total gymnastics reps completed

RX

AMRAP Ring Muscle-Ups

Score Card

Intermediate

AMRAP Low Ring Transitions

Score Card

Beginner

AMRAP False Grip Ring Rows to Chest

Score Card

Workout Notes

WORKOUT FLOW

Part A

  • Teams complete the three movements once, in order.
  • Each athlete must complete their assigned repetitions, except where the movement is shared.
  • Intermediate Division: Each athlete may complete 20m Handstand Walk (1m increments) or 16 Wall Walks. The chosen movement must be declared to the judge before the workout begins.

Part B

  • Upon completing Part A, teams immediately begin the AMRAP.
  • Athletes may switch between repetitions but may not work simultaneously.
  • Ring height will be preset for men and women in each lane and may not be adjusted once the workout begins.

SCORING

  • Score 1:
    • Time to complete Part A.
    • Time is recorded when the team completes the final repetition of Part A.
    • If a team does not complete Part A within the time cap, their score will be the total reps completed.
    • Tie-Break (Part A):
      • The tie-break time is recorded when both athletes complete their Assault Bike calories.
      •  If teams are tied on Score 1, the team with the faster bike completion time will place higher.
  • Score 2
    • Total gymnastics repetitions completed in Part B (AMRAP).
    • Only completed repetitions will count.
    • Teams begin accumulating reps immediately after completing Part A.
    • Tie-Break (Part B)
      • If teams are tied on Score 2, the Part A completion time will be used as the tie-break.

Movement Standards

Bear Crawl (Beginner)

Requirements

  • The distance must be completed in 5m increments.
  • Athletes must start each segment with both hands behind the designated start line.
  • Athletes move forward with hands and feet in contact with the floor at all times.
  • A full palm must be in contact with the ground during each step.
  • Hips must remain above shoulder level throughout the movement.
  • A segment is complete when both hands and feet are clearly beyond the next 5m segment line.
  • If an athlete comes down before completing the segment, they must restart the 5m segment from the previous line.

Requirements

  • The 30m distance is divided into 5m segments, with each segment counting as one rep.
  • Athletes must begin each segment with both hands behind the start line.
RX
  • Each 5m segment must be completed unbroken, finishing with both hands beyond the segment marker.
  • If the athlete comes down before completing the segment, they must restart that segment from the previous line.
INTERMEDIATE
  • Athletes may break the distance and progress in 1m increments.
  • Progress counts once both hands pass the next marker.

Requirements

  • Athletes begin lying prone on the floor with chest and thighs touching the ground and both hands touching the start line.

  • Start tape is placed 152 cm from the wall for men and 140 cm from the wall for women.

  • At the start of each repetition, the athlete performs a wall walk by walking their feet up the wall while walking their hands toward the wall.

  • At the top of the movement, both hands must clearly touch or pass the 25 cm line from the wall.

  • The athlete then reverses the movement by walking the hands away from the wall and lowering the body back to the floor.

  • On the way down, both hands must reach the start line before the athlete’s feet leave the wall.

  • The repetition is complete when the athlete returns to the floor with chest and thighs touching the ground.

  • Only one athlete may work at a time. Athlete must complete all reps before next athlete starts.

Requirements

  • Athletes complete calories one at a time.
RX / INTERMEDIATE
  • Men: 30 Calories
  • Women: 25 Calories
BEGINNER
  • Men: 20 Calories
  • Women: 15 Calories
  • The athlete must remain on the bike until the monitor shows the required number of calories.
  • Once the required calories are reached, the athlete must immediately stop pedaling before dismounting the bike.
  • Rollover calories count, meaning if the monitor passes the required calorie target before the athlete dismounts, the repetition will still count towards the 2nd athlete’s reps.
  • The next athlete may begin once the previous athlete has stopped pedaling and fully dismounted the bike.

Requirements

  • Athletes begin with the bottom of the feet against the base of the wall and hands on the floor.
  • The body must remain in a piked position with legs extended.
  • At the bottom of the rep, the athlete’s head must make clear contact with an AbMat placed on the floor beyond the hands.
  • At the top of the rep, the athlete must achieve full elbow lockout.
  • Repetitions are shared between partners, and athletes may switch only after a rep has been completed.

Requirements

  • Athletes must begin in a handstand position with heels against the wall and hands on the floor.
  • At the bottom of the movement, the athlete’s head must make clear contact with the floor.
  • At the top of the rep, the athlete must achieve full elbow lockout with the body extended and heels remaining in contact with the wall.
  • Athletes must perform the movement using a kip. Strict handstand push-ups will not be permitted.
  • Athletes may use the hips and legs to generate momentum to assist the press to lockout.
  • Repetitions are shared between partners, and athletes may switch only after a rep has been completed.

Requirements

  • Athletes must start wall-facing with hands on the designated tape line.
  • At the bottom:
    Head must touch the floor.
  • At the top:
    Arms must reach full elbow lockout.
  • Repetitions are shared between partners.
  • Athletes may only switch after a rep is completed.

Requirements

  • Athletes perform ring rows with heels on the floor on the designated tape line positioned below the rings, with the body maintained in a straight line from shoulders to heels.
  • Athletes should use a false grip or muscle-up style grip on the rings, with the base of the palm placed over the rings rather than hanging fully below them.
  • Arms begin fully extended.
  • The athlete must pull until the centre of the chest makes clear contact with the rings.
  • The body must remain rigid with no excessive hip drive or kipping.
  • The rep is complete when the athlete reaches chest-to-ring contact, and the athlete must return to full arm extension before beginning the next repetition.
  • Repetitions are shared between partners, and athletes may switch only after a rep has been completed.

Requirements

  • Athletes begin hanging from the rings with heels on the floor on the designated tape line positioned below the rings, with the body maintained in a straight line from shoulders to heels.
  • Athletes should use a false grip or muscle-up style grip, with the base of the palm placed over the rings rather than hanging fully below them.
  • Arms begin fully extended.
  • The athlete must pull and transition from below the rings to a support position above the rings.
  • Toes may be in contact with the ground while in the support position.
  • Athletes may jump into the transition and lockout.
  • At the top of the movement, the athlete must achieve full arm lockout in the support position above the rings.
  • The athlete must then return to full arm extension below the rings before beginning the next repetition.
  • Only one athlete may work at a time, and athletes may switch only after a repetition has been completed.

Requirements

  • Athlete begins hanging from the rings with arms fully extended.
  • The athlete must transition from below the rings to above the rings.
  • A visible dip must occur during the rep.
  • At the top:
    • Arms fully extended
    • Shoulders clearly over the rings
  • Each successful lockout counts as one rep.

Frequently Asked Questions

Do Beginner athletes have to complete the full 5m bear crawl segment without stopping?

No. The bear crawl distance may be broken as needed, provided hands and feet remain on the floor and hips stay above the shoulders.

Yes. Intermediate athletes may progress in 1m increments and must reach the next marker for progress to count.

The athlete must restart that 5m segment from the beginning.

Both hands must clearly cross the segment line for the rep to count.

If the athlete comes down before both hands cross the line, the segment will not count.

The required calories must be clearly displayed on the monitor before the athlete dismounts.

No reset is required. The next athlete may begin once the previous athlete has finished their required calories and dismounted.

Athletes should use a false grip or muscle-up style grip, where the base of the palm rests on top of the rings rather than hanging fully below them.

Because this is the beginner division, the wrist may drop slightly below the rings during the movement, but athletes should attempt to maintain this grip throughout the rep.

A rep counts only when the athlete reaches the required finishing position:

  • Ring Muscle-Ups: arms fully locked out with shoulders clearly over the rings
  • Low Ring Transitions: support position above the rings with arms extended
  • Ring Rows: the centre of the chest must clearly contact the rings

A designated athlete waiting area will be marked in the lane.

The non-working athlete must remain in this area until it is their turn to work.

Yes. All Part A movements must be completed before the team may begin the AMRAP in Part B.

Yes. Athletes may switch whenever they choose, but only one athlete may perform repetitions at a time.

Yes. Your partner may assist you in reaching the rings at the start of your attempt.

Once you are on the rings and begin the repetition, no further assistance is permitted, and the athlete must complete the ring muscle-up independently.

The repetition will not count. Athletes must ensure the previous rep is completed before starting.

Workout 3

COMING SOON!

Additional Info

SCHEDULE

Athlete Registration: 07:00
Competition Start: 08:00 SHARP

  • Registration will include:
    Team check-in
  • Athlete pack collection
  • Individual team photos
  • A full group competition photo with all athletes

Please arrive on time to take part in the welcome and team photos.

Athletes arriving late will still be able to register and receive their athlete packs after the competition, however team photos and the group photo will already have taken place.

View your heat assignments here:

View Heat Sheets

There will be designated parking areas for athletes, spectators, and vendors (see map below).

Please ensure you:

  • Park only in the designated areas
  • Familiarise yourself with the vendor zones and athlete warm-up areas
  • Keep access areas clear for the event crew and athletes
  • Keep access areas to surrounding business properties accessible
Parking

Alchemy Alignment will be offering sports massages throughout the day.

If you’d like to book a slot between heats, we strongly recommend booking in advance to secure a time.

Book Massage HERE

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