Fort Sumter – Teams

For Max Reps
Two Rounds For Time
75 Double Unders (You Go, I Go Style)
20 Synchro Box Jump Overs (24/20)
30 Synchro TTB

8:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will start under the rig. At the call of 3. 2. 1. Go! The first athlete will enter the competition floor with their jump rope in hand and start their jump rope in the designated area. 

Once the first athlete completes the prescribed number of jump rope reps, they will run back to the rig and tag their partner at which time the 2nd athlete will move to the designated area to complete their prescribed number of jump rope reps.  

Once completed, both athletes will advance to the boxes to complete the prescribed number of synchro box jump overs (for Co-ed, the male boxes will be positioned closest to the start/finish mats. 

Once completed, the athletes will advance to the rig and complete the prescribed number of synchro toes-to-bar or leg raises. 

The athletes will complete this same flow for one more round.  

The athlete not performing the jump rope in the second round MUST remain under the rig in the waiting area.  

The team’s clock will stop once they complete the second round of Toes-to-Bar (athletes’ feet contact the bar between the hands at the same time for the last rep)

Movement Standards:

Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Synchro Box Jump Overs: The box jump-over starts with both athletes facing the start/finish mat.  A two-foot takeoff is required, and only the athlete’s feet may touch the box.  After landing on the box, the athlete MUST STEP OFF (no rebounding allowed) to the other side. 

There is no requirement to stand tall while on top of the box. Athletes may NOT jump over (clear) the box.  The rep is credited when both athletes have both feet on the other side of the box. The athletes may NOT start the next rep until both feet of each athlete are on the floor at the same time.  

Synchro T2B: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. Any part of the feet may make contact with the bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.  Overhand, underhand, or mixed grips are all permitted.  

The rep is credited when both athletes’ feet contact the bar between the hands at the same time. If one athlete reaches the finish position (toes touching bar) ahead of the other, they may hold that position for the other athlete.

Synchro Leg Raises: The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. 

The athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard. The rep is credited when both athletes’ toes of their feet rise above their hip crease at the same time. If one athlete reaches the finish position (toes above hip crease) ahead of the other, they may hold that position for the other athlete.

For Max Reps
Two Rounds For Time
50 Double Unders (You Go, I Go Style)
20 Synchro Box Jump Overs (24/20)
25 Synchro TTB

8:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will start under the rig. At the call of 3. 2. 1. Go! The first athlete will enter the competition floor with their jump rope in hand and start their jump rope in the designated area. 

Once the first athlete completes the prescribed number of jump rope reps, they will run back to the rig and tag their partner at which time the 2nd athlete will move to the designated area to complete their prescribed number of jump rope reps.  

Once completed, both athletes will advance to the boxes to complete the prescribed number of synchro box jump overs (for Co-ed, the male boxes will be positioned closest to the start/finish mats. 

Once completed, the athletes will advance to the rig and complete the prescribed number of synchro toes-to-bar or leg raises. 

The athletes will complete this same flow for one more round.  

The athlete not performing the jump rope in the second round MUST remain under the rig in the waiting area.  

The team’s clock will stop once they complete the second round of Toes-to-Bar (athletes’ feet contact the bar between the hands at the same time for the last rep)

Movement Standards:

Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Synchro Box Jump Overs: The box jump-over starts with both athletes facing the start/finish mat.  A two-foot takeoff is required, and only the athlete’s feet may touch the box.  After landing on the box, the athlete MUST STEP OFF (no rebounding allowed) to the other side. 

There is no requirement to stand tall while on top of the box. Athletes may NOT jump over (clear) the box.  The rep is credited when both athletes have both feet on the other side of the box. The athletes may NOT start the next rep until both feet of each athlete are on the floor at the same time.  

Synchro T2B: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. Any part of the feet may make contact with the bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.  Overhand, underhand, or mixed grips are all permitted.  

The rep is credited when both athletes’ feet contact the bar between the hands at the same time. If one athlete reaches the finish position (toes touching bar) ahead of the other, they may hold that position for the other athlete.

Synchro Leg Raises: The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. 

The athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard. The rep is credited when both athletes’ toes of their feet rise above their hip crease at the same time. If one athlete reaches the finish position (toes above hip crease) ahead of the other, they may hold that position for the other athlete.

For Max Reps
Two Rounds For Time
75 Single Unders (You Go, I Go Style)
20 Synchro Box Jump Overs (24/20)
20 Synchro Leg Raises

8:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will start under the rig. At the call of 3. 2. 1. Go! The first athlete will enter the competition floor with their jump rope in hand and start their jump rope in the designated area. 

Once the first athlete completes the prescribed number of jump rope reps, they will run back to the rig and tag their partner at which time the 2nd athlete will move to the designated area to complete their prescribed number of jump rope reps.  

Once completed, both athletes will advance to the boxes to complete the prescribed number of synchro box jump overs (for Co-ed, the male boxes will be positioned closest to the start/finish mats. 

Once completed, the athletes will advance to the rig and complete the prescribed number of synchro toes-to-bar or leg raises. 

The athletes will complete this same flow for one more round.  

The athlete not performing the jump rope in the second round MUST remain under the rig in the waiting area.  

The team’s clock will stop once they complete the second round of Toes-to-Bar (athletes’ feet contact the bar between the hands at the same time for the last rep)

Movement Standards:

Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Synchro Box Jump Overs: The box jump-over starts with both athletes facing the start/finish mat.  A two-foot takeoff is required, and only the athlete’s feet may touch the box.  After landing on the box, the athlete MUST STEP OFF (no rebounding allowed) to the other side. 

There is no requirement to stand tall while on top of the box. Athletes may NOT jump over (clear) the box.  The rep is credited when both athletes have both feet on the other side of the box. The athletes may NOT start the next rep until both feet of each athlete are on the floor at the same time.  

Synchro T2B: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. Any part of the feet may make contact with the bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.  Overhand, underhand, or mixed grips are all permitted.  

The rep is credited when both athletes’ feet contact the bar between the hands at the same time. If one athlete reaches the finish position (toes touching bar) ahead of the other, they may hold that position for the other athlete.

Synchro Leg Raises: The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. 

The athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard. The rep is credited when both athletes’ toes of their feet rise above their hip crease at the same time. If one athlete reaches the finish position (toes above hip crease) ahead of the other, they may hold that position for the other athlete.

For Max Reps
Two Rounds For Time
75 Double Unders (You Go, I Go Style)
20 Synchro Box Jump Overs (24/20)
30 Synchro TTB

8:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will start under the rig. At the call of 3. 2. 1. Go! The first athlete will enter the competition floor with their jump rope in hand and start their jump rope in the designated area. 

Once the first athlete completes the prescribed number of jump rope reps, they will run back to the rig and tag their partner at which time the 2nd athlete will move to the designated area to complete their prescribed number of jump rope reps.  

Once completed, both athletes will advance to the boxes to complete the prescribed number of synchro box jump overs (for Co-ed, the male boxes will be positioned closest to the start/finish mats. 

Once completed, the athletes will advance to the rig and complete the prescribed number of synchro toes-to-bar or leg raises. 

The athletes will complete this same flow for one more round.  

The athlete not performing the jump rope in the second round MUST remain under the rig in the waiting area.  

The team’s clock will stop once they complete the second round of Toes-to-Bar (athletes’ feet contact the bar between the hands at the same time for the last rep)

Movement Standards:

Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Synchro Box Jump Overs: The box jump-over starts with both athletes facing the start/finish mat.  A two-foot takeoff is required, and only the athlete’s feet may touch the box.  After landing on the box, the athlete MUST STEP OFF (no rebounding allowed) to the other side. 

There is no requirement to stand tall while on top of the box. Athletes may NOT jump over (clear) the box.  The rep is credited when both athletes have both feet on the other side of the box. The athletes may NOT start the next rep until both feet of each athlete are on the floor at the same time.  

Synchro T2B: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. Any part of the feet may make contact with the bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.  Overhand, underhand, or mixed grips are all permitted.  

The rep is credited when both athletes’ feet contact the bar between the hands at the same time. If one athlete reaches the finish position (toes touching bar) ahead of the other, they may hold that position for the other athlete.

Synchro Leg Raises: The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. 

The athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard. The rep is credited when both athletes’ toes of their feet rise above their hip crease at the same time. If one athlete reaches the finish position (toes above hip crease) ahead of the other, they may hold that position for the other athlete.

For Max Reps
Two Rounds For Time
50 Double Unders (You Go, I Go Style)
20 Synchro Box Jump Overs (24/20)
25 Synchro TTB

8:00 Cap

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will start under the rig. At the call of 3. 2. 1. Go! The first athlete will enter the competition floor with their jump rope in hand and start their jump rope in the designated area. 

Once the first athlete completes the prescribed number of jump rope reps, they will run back to the rig and tag their partner at which time the 2nd athlete will move to the designated area to complete their prescribed number of jump rope reps.  

Once completed, both athletes will advance to the boxes to complete the prescribed number of synchro box jump overs (for Co-ed, the male boxes will be positioned closest to the start/finish mats. 

Once completed, the athletes will advance to the rig and complete the prescribed number of synchro toes-to-bar or leg raises. 

The athletes will complete this same flow for one more round.  

The athlete not performing the jump rope in the second round MUST remain under the rig in the waiting area.  

The team’s clock will stop once they complete the second round of Toes-to-Bar (athletes’ feet contact the bar between the hands at the same time for the last rep)

Movement Standards:

Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Synchro Box Jump Overs: The box jump-over starts with both athletes facing the start/finish mat.  A two-foot takeoff is required, and only the athlete’s feet may touch the box.  After landing on the box, the athlete MUST STEP OFF (no rebounding allowed) to the other side. 

There is no requirement to stand tall while on top of the box. Athletes may NOT jump over (clear) the box.  The rep is credited when both athletes have both feet on the other side of the box. The athletes may NOT start the next rep until both feet of each athlete are on the floor at the same time.  

Synchro T2B: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. Any part of the feet may make contact with the bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.  Overhand, underhand, or mixed grips are all permitted.  

The rep is credited when both athletes’ feet contact the bar between the hands at the same time. If one athlete reaches the finish position (toes touching bar) ahead of the other, they may hold that position for the other athlete.

Synchro Leg Raises: The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. 

The athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard. The rep is credited when both athletes’ toes of their feet rise above their hip crease at the same time. If one athlete reaches the finish position (toes above hip crease) ahead of the other, they may hold that position for the other athlete.

For Max Reps
Two Rounds For Time
50 Double Unders (You Go, I Go Style)
20 Synchro Box Jump Overs (24/20)
20 Synchro TTB

8:00 Cap

*55+ teams have option to step up on the Synchro Box Jump Overs*

Tie Break:
There is no tiebreak.

Workout Flow:
Both athletes will start under the rig. At the call of 3. 2. 1. Go! The first athlete will enter the competition floor with their jump rope in hand and start their jump rope in the designated area. 

Once the first athlete completes the prescribed number of jump rope reps, they will run back to the rig and tag their partner at which time the 2nd athlete will move to the designated area to complete their prescribed number of jump rope reps.  

Once completed, both athletes will advance to the boxes to complete the prescribed number of synchro box jump overs (for Co-ed, the male boxes will be positioned closest to the start/finish mats. 

Once completed, the athletes will advance to the rig and complete the prescribed number of synchro toes-to-bar or leg raises. 

The athletes will complete this same flow for one more round.  

The athlete not performing the jump rope in the second round MUST remain under the rig in the waiting area.  

The team’s clock will stop once they complete the second round of Toes-to-Bar (athletes’ feet contact the bar between the hands at the same time for the last rep)

Movement Standards:

Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. At the beginning of the workout, the athlete may stand in the starting area with jump rope in hand.

Synchro Box Jump Overs: The box jump-over starts with both athletes facing the start/finish mat.  A two-foot takeoff is required, and only the athlete’s feet may touch the box.  After landing on the box, the athlete MUST STEP OFF (no rebounding allowed) to the other side. 

There is no requirement to stand tall while on top of the box. Athletes may NOT jump over (clear) the box.  The rep is credited when both athletes have both feet on the other side of the box. The athletes may NOT start the next rep until both feet of each athlete are on the floor at the same time.  

Synchro T2B: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. Any part of the feet may make contact with the bar. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.  Overhand, underhand, or mixed grips are all permitted.  

The rep is credited when both athletes’ feet contact the bar between the hands at the same time. If one athlete reaches the finish position (toes touching bar) ahead of the other, they may hold that position for the other athlete.

Synchro Leg Raises: The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. 

The athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard. The rep is credited when both athletes’ toes of their feet rise above their hip crease at the same time. If one athlete reaches the finish position (toes above hip crease) ahead of the other, they may hold that position for the other athlete.