- Saturday, 30th August 2025
- CrossFit Relentless Heart, Brackenfell
- 3 People per team
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The Workouts
(updated 26/08/2025 20:15)
CrossFit Relentless Heart RUMBLE SERIES: TRIO Edition
Select your category below to view your workouts and download your scorecards:
Workout 1
RX
CLIMB, CLEAN, CONQUER
For Time:
Time Cap: 12 mins
Athlete 1 — 3 Rope Climbs*
Team Synchro: 21 Hang Cleans
Athlete 2 — 3 Rope Climbs*
Team Synchro: 21 Shoulder-to-Overhead
Athlete 3 — 3 Rope Climbs*
Team Synchro: 21 Thrusters
Equipment:
Male: 43kg Barbell, 22.5kg Dumbbell, 24kg Kettlebell
Female: 29kg Barbell, 15kg Dumbbell, 16kg Kettlebell
Workout Notes
*While one athlete climbs, other two hold implements (any two: KB, DB, or BB). Holds must be maintained or climbing pauses.
Holds are performed in the front rack position.
Holds during rope climbs must be two implements held by the other two athletes — any combination (e.g., Single KB + BB, Single DB + Single KB, etc.).
Athletes in a lane may choose their preferred implement independently per segment.
Movement Notes
Lifts must meet CrossFit movement standards for depth and lockout.
Reps count only when all 3 athletes hit bottom and top positions in sync with their chosen implement.
Single Kettlebell and Dumbbell to be used in relevant movements.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Intermediate
CLIMB, CLEAN, CONQUER
For Time:
Time Cap: 12 mins
Athlete 1 — 3 Rope Climbs*
Team Synchro: 21 Hang Cleans
Athlete 2 — 3 Rope Climbs*
Team Synchro: 21 Shoulder-to-Overhead
Athlete 3 — 3 Rope Climbs*
Team Synchro: 21 Thrusters
Equipment:
Male: 34kg Barbell, 15kg Dumbbell, 16kg Kettlebell
Female: 25kg Barbell, 10kg Dumbbell, 12kg Kettlebell
Workout Notes
*While one athlete climbs, other two hold implements (any two: KB, DB, or BB). Holds must be maintained or climbing pauses.
Holds are performed in the front rack position.
Holds during rope climbs must be two implements held by the other two athletes — any combination (e.g., Single KB + BB, Single DB + Single KB, etc.).
Athletes in a lane may choose their preferred implement independently per segment.
Movement Notes
Lifts must meet CrossFit movement standards for depth and lockout.
Reps count only when all 3 athletes hit bottom and top positions in sync with their chosen implement.
Single Kettlebell and Dumbbell to be used in relevant movements.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Beginner
CLIMB, CLEAN, CONQUER
For Time:
Time Cap: 12 mins
Athlete 1 — 3 Lay-to-stand Rope Climbs*
Team Synchro: 21 Hang Cleans
Athlete 2 — 3 Lay-to-stand Rope Climbs*
Team Synchro: 21 Shoulder-to-Overhead
Athlete 3 — 3 Lay-to-stand Rope Climbs*
Team Synchro: 21 Thrusters
Equipment:
Male: 30kg Barbell, 10kg Dumbbell, 12kg Kettlebell
Female: 20kg Barbell, 5kg Dumbbell, 8kg Kettlebell
Workout Notes
*While one athlete climbs, other two hold implements (any two: KB, DB, or BB). Holds must be maintained or climbing pauses.
Holds are performed in the front rack position.
Holds during rope climbs must be two implements held by the other two athletes — any combination (e.g., Single KB + BB, Single DB + Single KB, etc.).
Athletes in a lane may choose their preferred implement independently per segment.
Movement Notes
Lay-to-Stand Rope Climb start laying with shoulder touching flor, rises to standing tall with hand-over-hand pulls, and ends with a controlled descent back to shoulders on the floor.
Lifts must meet CrossFit movement standards for depth and lockout.
Reps count only when all 3 athletes hit bottom and top positions in sync with their chosen implement.
Single Kettlebell and Dumbbell to be used in relevant movements.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Workout 2
RX
HEAVY HITTERS
Team Max Load
Athlete One – 3 Rep Max Overhead Squat
Athlete Two – 2 Rep Max Front Squat
Athlete Three -1 Rep Max Shoulder-to-Overhead
Time Cap: 8 Minutes
Workout Notes
The team has 8 minutes total to complete the above lifts with a barbell.
Each lift must be performed by a different athlete (no athlete may perform more than one type of lift).
Teams decide the order of lifts and which athlete performs each lift.
Unlimited attempts allowed within the 8-minute time cap.
Barbell weights must increase or stay the same with each attempt (rising bar).
Judges record the best successful lift for each lift type.
Total team score = sum of best successful lifts from all 3 lifts performed by each athlete.
Failure to complete any lift results in zero team score.
Movement Notes
All lifts are performed from the floor.
A squat snatch or clean for the first rep is permitted, provided full squat depth is reached.
Lifts must meet CrossFit movement standards for depth and lockout.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Intermediate
HEAVY HITTERS
Team Max Load
Athlete One – 3 Rep Max Overhead Squat
Athlete Two – 2 Rep Max Front Squat
Athlete Three -1 Rep Max Shoulder-to-Overhead
Time Cap: 8 Minutes
Workout Notes
The team has 8 minutes total to complete the above lifts with a barbell.
Each lift must be performed by a different athlete (no athlete may perform more than one type of lift).
Teams decide the order of lifts and which athlete performs each lift.
Unlimited attempts allowed within the 8-minute time cap.
Barbell weights must increase or stay the same with each attempt (rising bar).
Judges record the best successful lift for each lift type.
Total team score = sum of best successful lifts from all 3 lifts performed by each athlete.
Failure to complete any lift results in zero team score.
Movement Notes
All lifts are performed from the floor.
A squat snatch or clean for the first rep is permitted, provided full squat depth is reached.
Lifts must meet CrossFit movement standards for depth and lockout.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Beginner
HEAVY HITTERS
Team Max Load
Athlete One – 3 Rep Max Overhead Squat
Athlete Two – 2 Rep Max Front Squat
Athlete Three -1 Rep Max Shoulder-to-Overhead
Time Cap: 8 Minutes
Workout Notes
The team has 8 minutes total to complete the above lifts with a barbell.
Each lift must be performed by a different athlete (no athlete may perform more than one type of lift).
Teams decide the order of lifts and which athlete performs each lift.
Unlimited attempts allowed within the 8-minute time cap.
Barbell weights must increase or stay the same with each attempt (rising bar).
Judges record the best successful lift for each lift type.
Total team score = sum of best successful lifts from all 3 lifts performed by each athlete.
Failure to complete any lift results in zero team score.
Movement Notes
All lifts are performed from the floor.
A squat snatch or clean for the first rep is permitted, provided full squat depth is reached.
Lifts must meet CrossFit movement standards for depth and lockout.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Workout 3
RX
SYNCHRONISE & SURGE
For time
For Time
40 Synchro Toes-to-Bar (Athletes 1&2)
40 Box Jump Overs
40 Synchro Dumbbell Overhead Forward Lunges (Athletes 2&3)
40 Strict Push Ups
40 Synchro Wallball Tosses (Athletes 1&3)
40m Handstand Walk
Time Cap: 10 Minutes
Equipment
Male: 22.5kg Dumbbell, 20lbs Wallball, 24″ box
Female: 15kg Dumbbell, 14lbs Wallball, 20″ box
Workout Notes
Synchro Toes-to-Bar require both athletes to touch the bar with the feet at the same time for the rep to count.
Box Jump Overs: Two foot take off, no full extension required. Must step down for all reps. Shared as needed amongst athletes.
Stationary Dumbbell OH Forward Lunges: Single arm. Facing each other, alternating as needed, synchronised when the knees touch the floor.
Strict Push-ups: Full range strict push-ups; chest touches floor; hips, thighs and knees off the floor. No hand release. Shared as needed amongst athletes.
Wallball Tosses: Athletes perform a wallball toss over a box in the middle. Each athlete stands 1m from the box, performs a synchronized squat before tossing the wallball to their partner. CrossFit standards for squat depths for both athletes apply.
Handstand Walk: 40 meters total, shared as needed in 5m segments. Each athlete must complete at least one 5m segment. Does not have to be unbroken, no minimum distance, judge to determine starting position.
Handstand walk cannot begin until box and wallball moved to end of the lane.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Intermediate
SYNCHRONISE & SURGE
For Time
For Time
Synchro Toes-to-Target (Athletes 1&2)
30 Box Jump Overs
30 Synchro Dumbbell Overhead Forward Lunges (Athletes 2&3)
30 Strict Push Ups
30 Synchro Wallball Tosses (Athletes 1&3)
10 Wall Walks
Time Cap: 10 Minutes
Equipment
Male: 15kg Dumbbell, 14lbs Wallball, 24″ box
Female: 10kg Dumbbell, 10lbs Wallball, 20″ box
Workout Notes
Synchro Toes-to-Target require both athletes heals to pass above the hip crease at the same time for the rep to count.
Box Jump Overs: Two foot take off, no full extension required. Must step down for all reps. Shared as needed amongst athletes.
Stationary Dumbbell OH Forward Lunges: Single arm. Facing each other, alternating as needed, synchronised when the knees touch the floor.
Strict Push-ups: Full range strict push-ups; chest touches floor; hips, thighs and knees off the floor. No hand release. Shared as needed amongst athletes.
Wallball Tosses: Athletes perform a wallball toss over a box in the middle. Each athlete stands 1m from the box, performs a synchronized squat before tossing the wallball to their partner. CrossFit standards for squat depths for both athletes apply.
Wall walks: CrossFit Open 2025 standard. Start lying flat with chest, thighs, and feet on the floor, hands on the start line (tape 60/55 inches from the wall). Walk feet up the wall and hands back until both hands touch the 10-inch tape line from the wall, then return with feet on the wall until hands touch the start line again. Rep finishes lying flat.
Each athlete must complete at least 3 Wall Walks.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Beginner
SYNCHRONISE & SURGE
For time
20 Synchro Knees Raises (Athletes 1&2)
20 Box / Plate Jump Overs
20 Synchro Dumbbell Overhead Forward Lunges (Athletes 2&3)
20 Push Ups (from knees)
20 Synchro Wallball Tosses (Athletes 1&3)
20m Bear Crawl
Time Cap: 10 Minutes
Equipment
Male: 10kg Dumbbell, 10lbs Wallball, 20″ box
Female: 5kg Dumbbell, 6lbs Wallball 12″ plate stack
Workout Notes
Synchro Knee raises require both athletes’ knees to pass above the hip crease at the same time for the rep to count.
Box / Plate Jump Overs: Two foot take off, no full extension required. Must step down for all reps. Shared as needed amongst athletes.
Stationary Dumbbell OH Forward Lunges: Single arm. Facing each other, alternating as needed, synchronised when the knees touch the floor.
Push-ups from the knee: Full range; chest touches floor; knees on the floor. Shared as needed amongst athletes.
Wallball Tosses: Athletes perform a wallball toss over a box in the middle. Each athlete stands 1m from the box, performs a synchronized squat before tossing the wallball to their partner. CrossFit standards for squat depths for both athletes apply.
Bear Crawl: 20 meters total, shared as needed in 5m segments. Each athlete must complete at least one 5m segment. Does not have to be unbroken, no minimum distance, judge to determine starting position.
Bear crawl cannot begin until box and wallball moved to end of the lane.
Please refer to the RUMBLE ATHLETE FAQS for further details.
Rumble Trio Edition – Movement Standards FAQ
(updated 23/08/2025 14:50)
Workout One – Climb, Clean, Conquer
How are reps counted in synchro movements?
A rep is valid only when all athletes reach the bottom position and the top position together, and remain there before progressing to the next rep. If one athlete is out of sync, the rep is a no-rep.
What is considered a “hold” during rope climbs?
While one athlete climbs, the other two must hold the implements in the front rack position. If a hold is dropped or broken, the rope climb must pause until the hold is reestablished.
What are the rope climb standards?
- The athlete must start from the ground.
- Both feet must leave the floor before beginning the ascent.
- The climb is complete when one hand clearly touches the top marker.
- Controlled descent is required.
What does “controlled descent” mean in a rope climb?
Athletes must climb down safely using their hands and legs to control speed. Dropping from the rope is not allowed.
What is the rope climb standard for Beginners?
Beginners perform a Lay-to-Stand Rope Climb, starting flat on their backs, pulling hand-over-hand to stand tall, and finishing with a controlled descent back to the floor. This simulates the pulling portion of a rope climb without leaving the ground.
What counts as a valid hang clean?
- Must start with the bar above the knee.
- Athlete must complete the rep to the front rack position.
- Finish with knees and hips fully extended, implement touching the shoulders in the front rack.
What is Shoulder to Overhead?
Any movement where the bar starts in the front rack and is lifted to a locked out position overhead. Acceptable variations include strict press, push press, push jerk, or split jerk.
What are the lockout requirements?
- Full extension at hips, knees, and arms overhead with elbows locked out.
- Feet must return in line for a split jerk before lockout.
- Bar must be stacked above the midline of the body.
What does “midline of the body” mean?
The midline is the center of the body when viewed from the side. For overhead movements, this means the barbell must be stacked directly above the shoulders, hips, and heels in a straight line for the rep to count.
What are the thruster standards?
-
A squat clean for the first rep is permitted, provided full squat depth is reached.
-
Pass through a full squat, defined as hip crease clearly below the top of the knee before standing back to full extension.
- One continuous motion overhead.
What does “full lockout” mean?
- Elbows must be fully extended.
- Hips and knees straight.
- Bar directly above the midline of the body under control.
What counts as being in sync?
- Hang Cleans & Thrusters: all athletes must reach the bottom and top positions together.
- STOH: all athletes must reach full lockout overhead together.
What if we don’t finish under the time cap?
The score is the number of reps completed.
Are penalties given for broken holds?
No. The climb must simply pause until the hold is reestablished.
Workout Two – Heavy Hitters
How many lifts can each athlete perform?
Each athlete is assigned one lift type only but may make as many attempts as they choose within the time cap.
How does scoring work?
The heaviest successful lift for each athlete is recorded. Team score is the combined total. If any athlete does not record a successful lift, the team score is zero.
What are the bar rules?
Rising bar format: once the bar is loaded, subsequent attempts must be at the same weight or heavier. The load may never be reduced between attempts.
Can a squat snatch or clean be used for the first rep?
Yes, a squat snatch or clean for the first rep is permitted, provided full squat depth is reached.
How is the Overhead Squat performed
- Full squat depth, meaning the hip crease clearly passes below the top of the knee before standing back to full extension.
- Return to lockout, meaning hips and knees are fully extended with elbows straight and bar over the midline of the body and under control.
- Three consecutive valid reps are required.
What is the Front Rack position?
The barbell rests across the front of the shoulders with elbows lifted high and pointing forward, creating a stable shelf. The chest stays upright and the bar is supported primarily by the shoulders, not just the hands.
- Controlled front rack, meaning the barbell rests on the shoulders with elbows clearly in front of the bar, chest upright, and bar under control.
- Squat below parallel, meaning the hip crease clearly passes below the top of the knee before standing tall.
- Stand to full extension, meaning hips and knees fully extended with chest upright before beginning the next rep.
Which Shoulder-to-overhead movements are allowed?
Press, push press, push jerk, split jerk.
What are the standards?
- Start from shoulders in the front rack position.
- Drive bar to full extension, meaning hips and knees fully extended, elbows locked out, and bar overhead under control.
- Feet in line after split jerk, meaning both feet must return together to a parallel stance under the hips before the rep is credited.
Workout Three – Synchronise & Surge
What are Toes to Bar standards?
Rx athletes must perform toestobar in sync, meaning both athletes touch the bar with their feet at the same time for the rep to count.
What are Toes to Target standards?
Intermediate athletes must raise their heels above the hip crease in sync, with both athletes meeting the standard at the same time for the rep to count.
What are the Knee Raise standards?
Beginner athletes must raise their knees above the hip crease in sync, with both athletes reaching the standard together for the rep to count.
What counts as a valid box jump over?
- Rx & Intermediate: Twofoot takeoff. Men 24”, Women 20”. Step down. No hip extension required.
- Beginner: Twofoot takeoff. Men 20” box, Women 12” (30cm) plates. Step down.
What are Plate Jump Overs?
Plate jump overs are performed by jumping with a twofoot takeoff over stacked plates (12”/30cm for women). Athletes must land completely on the plates and step down under control on the opposite side.
Why must I step down?
To ensure safety and consistency. All athletes must show control when completing the jump by stepping down from the box or plates. Jumping down directly is not allowed as it increases the risk of injury and does not meet the movement standard.
How is a Dumbbell Overhead position performed?
The dumbbell must be held overhead with elbow fully locked out, arm in line with the ear, hips and knees extended, and the dumbbell stabilized above the midline of the body.
How is an Overhead Lunge performed?
Both athletes face each other with dumbbells overhead, elbows locked out above the midline of the body. They alternate lunges, synchronized when both knees touch the ground. Each rep is complete only when both athletes stand back to full extension with hips and knees locked out, chest upright, and dumbbell stabilized overhead before moving into the next lunge.
What are Strict Push Ups?
Rx and Intermediate athletes must perform full range strict pushups with chest touching the floor. Hips/thighs/knees must remain off the ground through the motion. Full lockout at the top.
No hand release allowed.
What are Knee Push Ups?
Beginner athletes perform pushups from the knees with chest touching the floor and full extension at the top.
What is a Wallball Toss?
A wallball toss is performed with two athletes standing 1m from a box on opposite sides. Both athletes must squat below parallel at the same time and then toss the ball over the box to their partner, who must catch it and repeat.
What is a Handstand Walk?
A handstand walk requires athletes to travel on their hands with arms locked out and legs fully extended overhead. Distance is measured in 5m segments and both hands must clearly cross the line for credit.
What is the Wall Walk standard?
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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 line (fingers touching counts)
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Hands are mandatory: On the ascent, both hands must remain on the start line until both feet are on the wall
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Top of the rep: Athletes must walk their hands to the 10‑inch tape line, placing both hands there before descending
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Descent: Feet must stay on the wall until both hands return to touch the start line
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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
What is a Bear Crawl?
A bear crawl requires athletes to move forward on hands and feet with hips above the shoulders. Distance is measured in 5m segments and both hands and feet must clearly cross the line.
More competitor resources coming soon
We’re busy crossing the T’s and dotting the I’s, but we’ll be adding more useful resources and info for all competitors right here on this page, so that everything is in one place for your convenience.
So come back here soon!