Rumble Series 2026 – Individuals EDITION | Crossfit Relentless Heart

One day. Three workouts. Prove yourself.

Location

CrossFit Relentless Heart
Brackenfel, Cape Town

Team Format

Just you... Giving it your best!

Divisions

RX, Intermediate and Beginner (male and female in each)

Workouts

3 Scored events

TICKET SALES OPEN APRIL 24TH

Your Time to Shine

Mark your calendar — registration opens Friday, April 24th.

Grab your Early Bird ticket for R500 if you register before May 10th. After that, tickets go up to R600.

Registration closes May 31st — don’t miss your shot to compete.

One day. Three workouts. Prove yourself.

3 Categories

Three challenging categories designed to test strength, endurance, and inner strength.

RX

Advanced athletes proficient in all CrossFit movements including muscle-ups, handstand walks, heavy Olympic lifts, and high-volume gymnastics.

Intermediate

Proficient in most CrossFit movements. Comfortable with pull-ups, toes-to-bar, and moderate weights. Some advanced gymnastics may be scaled.

Beginner

New to competition or still mastering the basics. Modified movements, lighter loads, and scaled gymnastics. Perfect for your first comp.

The Workouts

Coming soon

Workout 1 - MARCH OF FIRE

Workout 1

March of Fire

FOR TIME – DESCENDING LADDER (30–20–10)

Time Cap: 10 mins

RX

30 Toes-to-Bar
30 Single Arm KB Overhead Alternating Lunges
20 Toes-to-Bar
20 Single Arm KB Overhead Alternating Lunges
10 Toes-to-Bar
10 Single Arm KB Overhead Alternating Lunges

Men 32kg / Women 24kg

Static Lunges
Every 10 lunges, athletes advance into the next 1m lane section and swap arms during transition.

Intermediate

30 Toes-to-Bar
30 Single Arm KB Overhead Alternating Lunges
20 Toes-to-Bar
20 Single Arm KB Overhead Alternating Lunges
10 Toes-to-Bar
10 Single Arm KB Overhead Alternating Lunges

Men 24kg / Women 16kg

Static Lunges
Every 10 lunges, athletes advance into the next 1m lane section and swap arms during transition.

Beginner

30 Toes Above Waist
30 Single Arm KB Overhead Alternating Lunges
20 Toes Above Waist
20 Single Arm KB Overhead Alternating Lunges
10 Toes Above Waist
10 Single Arm KB Overhead Alternating Lunges

Men 16kg / Women 8kg

Static Lunges
Every 10 lunges, athletes advance into the next 1m lane section and swap arms during transition.

Workout Notes

Athletes begin standing at the start line.
At 3, 2, 1, GO, athletes will run to the rig and begin their first set.
Athletes will complete a descending ladder of 30–20–10.
Each round begins with the gymnastics movement, followed by overhead lunges.
Lunges are performed as static alternating lunges.
Every 10 lunges, athletes must:
- Advance into the next 1m lane section.
- Swap arms.
Athletes may only swap arms after every set of 10 lunges.
After completing the final lunge set for each round
(30, 20, or 10), the athlete must advance the kettlebell
into the next 1m lane section.
After the final lunge section, athletes will continue forward and cross the finish line.
Time stops once the athlete fully crosses the finish line.
TIE-BREAK: Time recorded after completion of the round of 30.

Movement Standards

Toes-to-Bar (RX / Intermediate)

Requirements

Athlete begins hanging from the pull-up bar
Both feet must pass behind the vertical plane of the bar at the start of the rep
Both feet must contact the bar simultaneously
Contact must occur between the hands
Kipping or strict reps are permitted
Any grip is allowed
Rep is complete once both feet clearly contact the bar

Common No-Reps

Only one foot contacts the bar
Feet do not contact the bar
Feet contact outside the hands
Incomplete start position

Toes Above Waist (Beginner)

Requirements

Athlete begins hanging from the pull-up bar
Both legs must be fully extended at the start of the rep
Both toes must clearly rise above waist height
Both feet must rise together
Kipping or strict reps are permitted
Any grip is allowed
Rep is complete once both toes clearly pass above the waist

Common No-Reps

Toes do not reach required height
One leg rises significantly before the other
Incomplete start position

Single Arm KB Overhead Alternating Lunges

Requirements

Kettlebell begins in a locked-out overhead position
Working arm must remain fully extended
Athlete may use either arm to start
Lunges are performed as static alternating lunges
Athletes may begin with either leg
Consecutive repetitions on the same leg are not permitted
Each rep begins with:
- Feet together
- Hips fully extended
- Knees fully extended
- KB under control overhead
Athlete steps forward into the lunge
Rear knee must clearly touch the floor
Athlete must return to full standing extension to complete the rep
10 reps are completed on one arm before advancing
Athletes then:
- Advance into the next 1m lane section
- Swap arms
- Continue
Athletes may swap arms in any safe manner
Kettlebell does not need to touch the floor
If the kettlebell is dropped, athlete may safely reset and continue
Rep only counts once full extension is re-established
After completing the final set of overhead lunges for a round (30, 20, or 10), the athlete must advance the kettlebell into the next 1m lane section before starting the next round of Toes-to-bar

Common No-Reps:

Elbow not locked out
Rear knee does not touch the floor
Incomplete standing extension before performing the next rep
Failing to alternate legs between repetitions
Advancing before the final rep is completed
Failing to place the kettlebell fully into the next 1m lane section after each round (30, 20, or 10)

Frequently Asked Questions

Do I need to alternate legs during the lunges?

Yes. Lunges must be performed in an alternating fashion throughout the workout.

Athletes may begin with either leg, but each repetition must alternate from the previous repetition.

Consecutive repetitions on the same leg are not permitted and will result in a no-rep.

Can I change arms whenever I want?

No. Arm changes must only occur every 10 reps when advancing into the next 1m lane section.

Does the kettlebell need to touch the floor during arm changes?

No.

Can I break up my lunges?

Yes. Athletes may break up their lunges at any point.

The athlete must maintain control of the kettlebell and restart from a valid position before continuing.

Arm changes may only occur after completing 10 lunges and during lane advancement.

Can I transition the kettlebell however I like?

Yes, provided it is done safely.

How do I advance in the lane?

Athletes advance every 10 completed lunges.

After completing the 10th lunge, the athlete may move forward into the next 1m lane section.

During the transition, the athlete may swap arms before continuing.

Athletes may not advance early or partially move into the next section before all 10 reps are complete.

The kettlebell does not need to be placed on the floor during this transition.

Do I need to complete all 10 reps before advancing?

Yes. Athletes must complete all 10 lunges before advancing into the next 1m lane section.

Lane advancement only occurs after the 10th completed lunge.

Athletes may not move forward early.

Once the athlete advances into the next section, they may then swap arms and continue.

What do I do with my kettlebell after each round?

After completing the final set of overhead lunges for a round, the athlete must advance the kettlebell into the next 1m lane section.

Once in the next section, the athlete continues to the next movement round.

After 30 lunges, the athlete advances the kettlebell and begins 20 Toes-to-Bar.
After 20 lunges, the athlete advances the kettlebell and begins 10 Toes-to-Bar.
After the final 10 lunges, the athlete continues forward and crosses the finish line.

Can I use grips?

Yes. Athletes may use hand grips, tape, or wrist support.

Can I start on either arm?

Yes.

What qualifies as Toes Above Waist?

For Beginner athletes, the rep is complete when the top of both toes clearly rise above the hip crease.

Both feet must move together and meet the required height standard.

Workout 2 - SIEGE LADDER

Workout 2

Siege Ladder

Ascending and Descending Ladder 1–10–1

Time Cap: 12 mins

RX

1 Deadlift
1 Bar-Facing Burpee

2 Deadlifts
2 Bar-Facing Burpees

Continue ascending to 10, then descend back to 1.

Men: 102kg / Women: 70kg

Intermediate

1 Deadlift
1 Bar-Facing Burpee

2 Deadlifts
2 Bar-Facing Burpees

Continue ascending to 10, then descend back to 1.

Men: 70kg / Women: 43kg

Beginner

1 Deadlift
1 Bar-Facing Burpee

2 Deadlifts
2 Bar-Facing Burpees

Continue ascending to 10, then descend back to 1.

Men: 43kg / Women: 25kg

Workout Notes

Athletes begin at the start line and run to their barbell.
Athletes will work through an ascending ladder of deadlifts and
bar-facing burpees, starting at 1 rep of each movement and increasing
by one rep each round until completing the round of 10.
Once the round of 10 is complete, athletes will immediately reverse
direction and descend back to 1.
Each round consists of deadlifts first, followed by bar-facing burpees.
After each completed round, the athlete must advance their barbell into
the next lane segment before beginning the next set.
The next round may only begin once the barbell has been fully moved
into the next lane section.
Athletes continue ascending to 10, then immediately descend back to 1.
The workout is complete once the athlete finishes the final
1 bar-facing burpee of the descending ladder and sprints past the
finish line.
Score is total time.
TIE-BREAK: Time is recorded after completion of the
ascending round of 5.

Movement Standards

Deadlift

Requirements

Barbell begins on the floor.
Athlete must lift the barbell to full lockout.
Hips and knees must be fully extended.
Shoulders must clearly finish behind the barbell.
Touch-and-go reps are permitted.
Athletes may face either direction.

Common No-Reps

Failure to reach full lockout.
Hips or knees not fully extended.
Shoulders not finishing behind the bar.
Excessive bouncing of the barbell.

Bar-Facing Burpee

Requirements

Athlete must begin with chest and thighs touching the floor.
Athlete must be in a perpendicular bar-facing position when performing the burpee. Angled or side-on positioning is not permitted.
A jump is required where both feet are in the air simultaneously at one point while passing over the bar.
A two-foot takeoff is not required.

Common No-Reps:

Chest or thighs do not touch the floor.
Both feet do not clearly pass over or touch the bar during the jump.
Athlete is not in a perpendicular bar-facing position while crossing the bar.

Lane Advancement

Requirements

After each completed round, the athlete must advance their barbell into
the next lane segment before beginning the next set.
The next round may only begin once the barbell has been fully moved
into the next lane section.
The Athlete may face any direction while performing the reps

Common No-Reps:

Starting the next round before advancing the barbell.
Incomplete movement of the barbell into the next lane segment.

Frequently Asked Questions

Do I need to face a specific direction for deadlifts?

No. Athletes may face either direction.

Do I need to jump over the bar with two feet?

No. A two-foot takeoff is not required, as long as both feet leave the ground and are simultaneously in the air at one point while passing over the bar.

When do I move my bar?

The bar must be advanced after every completed round and before beginning the next round.

What happens if I start reps before moving the bar?

Those reps will not count until the bar is correctly advanced.

Do I immediately descend after the round of 10

Yes. Once round 10 is complete, athletes immediately begin descending 9 → 1.

Coming soon

Workout 3 - FINAL ASSAULT

Coming soon

Workout 3

Final Assault

4 Rounds for time

Time Cap: 10 mins

RX

2 Rope Climbs
2 × 14m Shuttle Runs (7m out, 7m back)
4 Clean and Shoulder to Overhead
2 × 14m Shuttle Runs (7m out, 7m back)

Men: 90kg / Women 60kg

Intermediate

2 Rope Climbs
2 × 14m Shuttle Runs (7m out, 7m back)
4 Clean and Shoulder to Overhead
2 × 14m Shuttle Runs (7m out, 7m back)

Men: 70kg / Women 43kg

Beginner

2 Rope Lay-to-Stands
2 × 14m Shuttle Runs (7m out, 7m back)
4 Clean and Shoulder to Overhead
2 × 14m Shuttle Runs (7m out, 7m back)

Men: 40kg / Women 20kg

Workout Notes

Athletes begin standing at their designated start line.
At the call of 3, 2, 1, GO, the athlete will complete:
- 2 Rope Climbs
- 2 × 14m Shuttle Runs (7m out, 7m back)
- 4 Clean and Jerks
- 2 × 14m Shuttle Runs (7m out, 7m back)
This sequence is repeated for 4 total rounds.
After completing the final shuttle run of Round 4, the athlete must
sprint fully past the finish line to stop their time.

Movement Standards

Rope Climbs

Requirements

Athlete must begin with both feet on the floor.
Athlete must climb until one hand clearly touches the designated target mark.
Legs may be used.
Athlete must descend under control.
For athlete safety, athletes may only release the rope once both hands have descended below the designated safety marker.
Releasing or dropping from the rope before both hands have passed below the designated safety marker will result in a no rep.
Rep is complete once both feet return to the floor.

Shuttle Runs

Requirements

Each shuttle consists of 7m out and 7m back (14m total).
Athletes must complete a clear 3-point touch behind the line at each turnaround.
This means both feet and one hand must make contact behind the designated line before returning.
Cutting the line or turning early will result in a no rep.
Athlete must return fully behind the start line before beginning the next shuttle or movement.

Clean and Shoulder to Overhead

Requirements

The barbell begins on the ground.
Each rep must move from the floor to the shoulders, followed by a jerk
or press to a fully locked-out overhead position.
Any clean style is permitted:
- Squat Clean
- Power Clean
Any style of jerk or press is permitted:
- Split Jerk
- Push Jerk
- Power Jerk
- Push Press
- Strict Press
Rep finishes with:
- Hips fully extended
- Knees extended
- Elbows locked out
- Bar clearly controlled overhead
Touch-and-go reps are permitted.

Frequently Asked Questions

Can I squat clean or power clean?

Yes. Any clean style is allowed, provided the rep finishes overhead in one complete clean and jerk.

Can I use my legs on the rope climb?

Yes. Standard rope climbs are permitted.

When is the tie break recorded?

Tie break time is recorded immediately after completion of the final shuttle run in Round 1.

Additional Info

SCHEDULE

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

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

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

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

NOTE: This schedule is subject to change. Changes will be communicated to all athletes.

HEAT SHEETS

ATHLETE RESPONSIBILITY

Athletes are responsible for familiarising themselves with the information, workout standards, and movement requirements published on this website before competition day.

There will be no formal athlete briefing on the day of the event. The information contained on this website serves as the official athlete briefing for the competition.

If there is anything significant that is unclear after reviewing the published information, athletes are encouraged to contact the organisers before competition day so that clarification can be provided where necessary.

For minor questions relating to workout flow, equipment setup, or movement standards, athletes may speak to their judge before the start of their heat.

Athletes are responsible for knowing their heat times and reporting to their assigned competition lane as indicated on the heat sheets. Competition schedules are tight, and late arrivals may miss their opportunity to compete.

Most importantly, come prepared, compete hard, support your fellow athletes, and enjoy the day.

JUDGING & SCORING

Judges’ decisions are final.

All scores must be verified by both the athlete and judge before the scorecard is signed and submitted.

By signing the scorecard, the athlete confirms that the score recorded is correct and accepts the result as final.

Appeals regarding scores, rep counts, penalties, no-reps, tie-break times, or range-of-motion standards will not be accepted once a scorecard has been signed.

Video footage, photographs, spectator observations, or athlete-recorded content may not be used to challenge or overturn judging decisions.

The Head Judge reserves the right to correct obvious administrative or scoring errors before final results are published.

Rumble is a community competition designed to challenge athletes, celebrate fitness, and bring people together. While every effort is made to ensure judging consistency and fairness, minor differences in judgement can occur in any live sporting event.

Athletes are expected to treat judges, volunteers, fellow competitors, and event staff with respect at all times. We ask everyone to remember that our judges are volunteers who have dedicated their time to making this event possible.

Compete hard, respect the standards, accept the result, and most importantly, enjoy the experience.

JUDGING STANDARDS

All judges at Rumble hold a valid CrossFit Judges Certificate and have been selected based on their experience and understanding of CrossFit movement standards.

The judging team participate in dedicated Judges Workshops prior to the competition to ensure consistency across all lanes and workouts.

Each workout will be overseen by designated Head Judges responsible for standard interpretation, judging consistency, and score verification.

Head Judges hold advanced CrossFit judging qualifications and have final authority on movement standards, no-rep calls, scoring interpretations, and competition-floor rulings during the event.

The goal of the judging team is to apply movement standards fairly, consistently, and equally to all athletes throughout the competition.

SPORTSMANSHIP & COMMUNITY

Rumble is built around the spirit of the CrossFit community. We encourage athletes to compete hard, support one another, and contribute to a positive competition atmosphere.

Athletes, judges, volunteers, staff, and spectators are expected to treat one another with respect at all times.

Celebrate great performances, encourage fellow competitors, and remember that everyone involved is working together to create a fun and memorable event.

Unsportsmanlike behaviour, abusive language, harassment, or disrespect toward judges, volunteers, athletes, or event staff will not be tolerated and may result in penalties or disqualification at the discretion of the Competition Director.

Most importantly, have fun, represent your gym well, and enjoy the experience.

SAFETY

Athlete safety is the highest priority.

The organisers reserve the right to stop an athlete from continuing if judges, medical personnel, or event staff believe continuing would pose a risk to the athlete or others.

Athletes participate at their own risk.

AWARDS & PRIZES

Prizes and awards will be presented following completion of the final event and verification of all scores.

Prize structures may be adjusted at the organisers’ discretion based on final participation numbers and sponsorship commitments.

PARKING

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

Please ensure you: