Compete Force brings you Shipworm where you and your partner will be tested on your ability to work together and communicate throughout each movement.
See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
“Shipworm”
For Time
40/32 Calorie Ski Erg
20 Worm Thrusters
20 Synchro Lateral Burpees over the Worm
40 Synchro Toes to Bar
20 Synchro Lateral Burpees over the Worm
20 Worm Thrusters
40/32 Calorie Ski Erg
15:00 Cap
Notes
Athletes working together. Athletes must split Ski Erg calories evenly (i.e. 20 calories each partner). Athletes must tag in and out within the athlete holding area. The clock stops when the monitor reads the correct number of calories on the final set of Ski Erg.
Male teams will use 150# worm and ski 40 calories, each partner 20 cal ski
Female teams will use 120# worm and ski 32 calories, each partner 16 cal ski
Co-Ed teams will use 120# worm and ski 32 calories, each partner 16 cal ski
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Worms will sit on the floor in the first 10′ section of the lane. At the start of the workout, athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area.
After completing the Ski Erg, both athletes will move to the worm and begin working on their first worm movement. Athletes must stay within the 10′ section during the first worm movement. After completing the given reps, athletes will move the worm to the next 10′ section of the lane. Athletes must move the worm with the worm sitting on the shoulders. Dragging the worm to the next 10′ section will not be allowed.
After moving the worm, athletes will drop the worm to the floor and begin working on the synchro lateral burpees over the worm. The worm must stay on the roll mat. Once the set of burpees is complete, both athletes will move to the rig to begin the gymnastics movement.
Athletes will then complete the total number of reps at the rig. Afterwards, athletes will move back to the worm for the synchro lateral burpees over the worm. Once complete, the team will pick up the worm to their shoulders and move the worm back to the first 10′ section. After both athletes are in the new 10′ section of the lane, they can begin working on their worm movement.
Once complete, athletes will move to the Ski Erg. Athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area. The clock stops once the monitor reads the the correct total of calories. Score is time to complete or total reps completed within the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Ski Erg – One athlete working at a time. Athletes are responsible for starting Ski Erg. Judges will not assist. Athlete A can not switch with Athlete B until monitor reads correct number of calories (i.e. 20 calories). Athletes must complete a full set of calories before switching with partner (i.e. athlete must complete 20 calories, he can not switch at 10 calories). Athletes can not step off the Ski Erg and move to the worm until the correct total of calories shows on the screen.
Worm Thruster – Worm must sit on the shoulders of both athletes. At the bottom of the movement, the hip crease must break parallel. At the top of the movement, the athletes must fully lock out hips and knees and will lift the worm over the head and onto the opposite shoulder. Once the worm hits the opposite shoulder the rep is complete. Arms do not need to fully extended with pressing the worm over the head and onto the opposite shoulder.
Dropping the worm to the ground at any point during the movement will be a no rep. Athletes can not face each other.
Synchro Lateral Burpees over the Worm – Athletes will be on opposite sides of the worm. Athletes can face each other when performing the movement. Athletes must jump down to the ground. Stepping down to the ground will not be allowed. At the bottom of the movement, both athletes’ chests and thighs must make contact at the same time. Athletes can not stand up from the burpee until both athletes’ chest and thighs make contact with the ground. If Athlete A reaches the bottom of the burpee before Athlete B, he will be allowed to wait in the bottom position for Athlete B.
After both athletes’ chest and thighs make contact with the ground then they can jump or stand to their feet. Standing to their feet is allowed.
Athletes will then jump with two feet over the worm. Jumping with one foot will result in a no rep. Athletes can land with one or two feet. If any part of the athlete makes contact with the worm, it will be a no rep. Athletes must jump over the worm, not around. Jumping around the worm will result in a no rep.
Synchro Toes to Bar – Both athletes must go from a full hang to having the toes touch the pull-up bar at the same time. Failure for the athletes’ toes to touch the bar at the same time will result in a no rep. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
“Shipworm”
For Time
30/24 Calorie Ski Erg
20 Worm Squats
20 Synchro Lateral Burpees over the Worm
30 Synchro Toes to Bar
20 Synchro Lateral Burpees over the Worm
20 Worm Squats
30/24 Calorie Ski Erg
15:00 Cap
Notes
Athletes working together. Athletes must split Ski Erg calories evenly (i.e. 15 calories each partner). Athletes must tag in and out within the athlete holding area. The clock stops when the monitor reads the correct number of calories on the final set of Ski Erg.
Male teams will use 150# worm and ski 30 calories, each partner 15 cal ski
Female teams will use 120# worm and ski 24 calories, each partner 12 cal ski
Co-Ed teams will use 120# worm and ski 24 calories, each partner 12 cal ski
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Worms will sit on the floor in the first 10′ section of the lane. At the start of the workout, athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area.
After completing the Ski Erg, both athletes will move to the worm and begin working on their first worm movement. Athletes must stay within the 10′ section during the first worm movement. After completing the given reps, athletes will move the worm to the next 10′ section of the lane. Athletes must move the worm with the worm sitting on the shoulders. Dragging the worm to the next 10′ section will not be allowed.
After moving the worm, athletes will drop the worm to the floor and begin working on the synchro lateral burpees over the worm. The worm must stay on the roll mat. Once the set of burpees is complete, both athletes will move to the rig to begin the gymnastics movement.
Athletes will then complete the total number of reps at the rig. Afterwards, athletes will move back to the worm for the synchro lateral burpees over the worm. Once complete, the team will pick up the worm to their shoulders and move the worm back to the first 10′ section. After both athletes are in the new 10′ section of the lane, they can begin working on their worm movement.
Once complete, athletes will move to the Ski Erg. Athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area. The clock stops once the monitor reads the the correct total of calories. Score is time to complete or total reps completed within the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Ski Erg – One athlete working at a time. Athletes are responsible for starting Ski Erg. Judges will not assist. Athlete A can not switch with Athlete B until monitor reads correct number of calories (i.e. 20 calories). Athletes must complete a full set of calories before switching with partner (i.e. athlete must complete 20 calories, he can not switch at 10 calories). Athletes can not step off the Ski Erg and move to the worm until the correct total of calories shows on the screen.
Worm Squat – Worm must sit on the shoulders of both athletes. At the bottom of the movement, the hip crease must break parallel. At the top of the movement, the athletes must fully lock out hips and knees. Dropping the worm to the ground at any point during the movement will be a no rep.
Movement does not need to be synchro, but both partners must break parallel and reach the top of the movement. Athletes can not face each other.
Synchro Lateral Burpees over the Worm – Athletes will be on opposite sides of the worm. Athletes can face each other when performing the movement. Athletes must jump down to the ground. Stepping down to the ground will not be allowed. At the bottom of the movement, both athletes’ chests and thighs must make contact at the same time. Athletes can not stand up from the burpee until both athletes’ chest and thighs make contact with the ground. If Athlete A reaches the bottom of the burpee before Athlete B, he will be allowed to wait in the bottom position for Athlete B.
After both athletes’ chest and thighs make contact with the ground then they can jump or stand to their feet. Standing to their feet is allowed.
Athletes will then jump with two feet over the worm. Jumping with one foot will result in a no rep. Athletes can land with one or two feet. If any part of the athlete makes contact with the worm, it will be a no rep. Athletes must jump over the worm, not around. Jumping around the worm will result in a no rep.
Synchro Toes to Bar – Both athletes must go from a full hang to having the toes touch the pull-up bar at the same time. Failure for the athletes’ toes to touch the bar at the same time will result in a no rep. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
“Shipworm”
For Time
30/24 Calorie Ski Erg
15 Worm Squats
15 Synchro Lateral Burpees over the Worm
20 Synchro Hanging Knee Raises
15 Synchro Lateral Burpees over the Worm
15 Worm Squats
30/24 Calorie Ski Erg
15:00 Cap
Notes
Athletes working together. Athletes must split Ski Erg calories evenly (i.e. 15 calories each partner). Athletes must tag in and out within the athlete holding area. The clock stops when the monitor reads the correct number of calories on the final set of Ski Erg.
Male teams will use 150# worm and ski 30 calories, each partner 15 cal ski
Female teams will use 120# worm and ski 24 calories, each partner 12 cal ski
Co-Ed teams will use 120# worm and ski 24 calories, each partner 12 cal ski
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Worms will sit on the floor in the first 10′ section of the lane. At the start of the workout, athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area.
After completing the Ski Erg, both athletes will move to the worm and begin working on their first worm movement. Athletes must stay within the 10′ section during the first worm movement. After completing the given reps, athletes will move the worm to the next 10′ section of the lane. Athletes must move the worm with the worm sitting on the shoulders. Dragging the worm to the next 10′ section will not be allowed.
After moving the worm, athletes will drop the worm to the floor and begin working on the synchro lateral burpees over the worm. The worm must stay on the roll mat. Once the set of burpees is complete, both athletes will move to the rig to begin the gymnastics movement.
Athletes will then complete the total number of reps at the rig. Afterwards, athletes will move back to the worm for the synchro lateral burpees over the worm. Once complete, the team will pick up the worm to their shoulders and move the worm back to the first 10′ section. After both athletes are in the new 10′ section of the lane, they can begin working on their worm movement.
Once complete, athletes will move to the Ski Erg. Athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area. The clock stops once the monitor reads the the correct total of calories. Score is time to complete or total reps completed within the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Ski Erg – One athlete working at a time. Athletes are responsible for starting Ski Erg. Judges will not assist. Athlete A can not switch with Athlete B until monitor reads correct number of calories (i.e. 20 calories). Athletes must complete a full set of calories before switching with partner (i.e. athlete must complete 20 calories, he can not switch at 10 calories). Athletes can not step off the Ski Erg and move to the worm until the correct total of calories shows on the screen.
Worm Squat – Worm must sit on the shoulders of both athletes. At the bottom of the movement, the hip crease must break parallel. At the top of the movement, the athletes must fully lock out hips and knees. Dropping the worm to the ground at any point during the movement will be a no rep.
Movement does not need to be synchro, but both partners must break parallel and reach the top of the movement. Athletes can not face each other.
Synchro Lateral Burpees over the Worm – Athletes will be on opposite sides of the worm. Athletes can face each other when performing the movement. Athletes may jump down or step to the ground. At the bottom of the movement, both athletes’ chests and thighs must make contact at the same time. Athletes can not stand up from the burpee until both athletes’ chest and thighs make contact with the ground. If Athlete A reaches the bottom of the burpee before Athlete B, he will be allowed to wait in the bottom position for Athlete B.
After both athletes’ chest and thighs make contact with the ground then they can jump or stand to their feet. Standing to their feet is allowed.
Athletes will then jump with two feet over the worm. Jumping with one foot will result in a no rep. Athletes can land with one or two feet. If any part of the athlete makes contact with the worm, it will be a no rep. Athletes must jump over the worm, not around. Jumping around the worm will result in a no rep.
Synchro Hanging Knee Raises – Both athletes must go from a full hang to having both knees rise above the belly button at the same time. Failure for the athletes’ knees to rise above the belly button at the same time will result in a no rep. At the bottom and the feet must be brought back to behind the bar, not out front.
“Shipworm”
For Time
30/24 Calorie Ski Erg
20 Worm Squats
20 Synchro Lateral Burpees over the Worm
30 Synchro Toes to Bar
20 Synchro Lateral Burpees over the Worm
20 Worm Squats
30/24 Calorie Ski Erg
15:00 Cap
Notes
Athletes working together. Athletes must split Ski Erg calories evenly (i.e. 15 calories each partner). Athletes must tag in and out within the athlete holding area. The clock stops when the monitor reads the correct number of calories on the final set of Ski Erg.
Male teams will use 150# worm and ski 30 calories, each partner 15 cal ski
Female teams will use 120# worm and ski 24 calories, each partner 12 cal ski
Co-Ed teams will use 120# worm and ski 24 calories, each partner 12 cal ski
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Worms will sit on the floor in the first 10′ section of the lane. At the start of the workout, athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area.
After completing the Ski Erg, both athletes will move to the worm and begin working on their first worm movement. Athletes must stay within the 10′ section during the first worm movement. After completing the given reps, athletes will move the worm to the next 10′ section of the lane. Athletes must move the worm with the worm sitting on the shoulders. Dragging the worm to the next 10′ section will not be allowed.
After moving the worm, athletes will drop the worm to the floor and begin working on the synchro lateral burpees over the worm. The worm must stay on the roll mat. Once the set of burpees is complete, both athletes will move to the rig to begin the gymnastics movement.
Athletes will then complete the total number of reps at the rig. Afterwards, athletes will move back to the worm for the synchro lateral burpees over the worm. Once complete, the team will pick up the worm to their shoulders and move the worm back to the first 10′ section. After both athletes are in the new 10′ section of the lane, they can begin working on their worm movement.
Once complete, athletes will move to the Ski Erg. Athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area. The clock stops once the monitor reads the the correct total of calories. Score is time to complete or total reps completed within the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Ski Erg – One athlete working at a time. Athletes are responsible for starting Ski Erg. Judges will not assist. Athlete A can not switch with Athlete B until monitor reads correct number of calories (i.e. 20 calories). Athletes must complete a full set of calories before switching with partner (i.e. athlete must complete 20 calories, he can not switch at 10 calories). Athletes can not step off the Ski Erg and move to the worm until the correct total of calories shows on the screen.
Worm Squat – Worm must sit on the shoulders of both athletes. At the bottom of the movement, the hip crease must break parallel. At the top of the movement, the athletes must fully lock out hips and knees. Dropping the worm to the ground at any point during the movement will be a no rep.
Movement does not need to be synchro, but both partners must break parallel and reach the top of the movement. Athletes can not face each other.
Synchro Lateral Burpees over the Worm – Athletes will be on opposite sides of the worm. Athletes can face each other when performing the movement. Athletes must jump down to the ground. Stepping down to the ground will not be allowed. At the bottom of the movement, both athletes’ chests and thighs must make contact at the same time. Athletes can not stand up from the burpee until both athletes’ chest and thighs make contact with the ground. If Athlete A reaches the bottom of the burpee before Athlete B, he will be allowed to wait in the bottom position for Athlete B.
After both athletes’ chest and thighs make contact with the ground then they can jump or stand to their feet. Standing to their feet is allowed.
Athletes will then jump with two feet over the worm. Jumping with one foot will result in a no rep. Athletes can land with one or two feet. If any part of the athlete makes contact with the worm, it will be a no rep. Athletes must jump over the worm, not around. Jumping around the worm will result in a no rep.
Synchro Toes to Bar – Both athletes must go from a full hang to having the toes touch the pull-up bar at the same time. Failure for the athletes’ toes to touch the bar at the same time will result in a no rep. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
“Shipworm”
For Time
30/24 Calorie Ski Erg
20 Worm Squats
20 Synchro Lateral Burpees over the Worm
20 Synchro Toes to Bar
20 Synchro Lateral Burpees over the Worm
20 Worm Squats
30/24 Calorie Ski Erg
15:00 Cap
Notes
Athletes working together. Athletes must split Ski Erg calories evenly (i.e. 15 calories each partner). Athletes must tag in and out within the athlete holding area. The clock stops when the monitor reads the correct number of calories on the final set of Ski Erg.
Male teams will use 150# worm and ski 30 calories, each partner 15 cal ski
Female teams will use 120# worm and ski 24 calories, each partner 12 cal ski
Co-Ed teams will use 120# worm and ski 24 calories, each partner 12 cal ski
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Worms will sit on the floor in the first 10′ section of the lane. At the start of the workout, athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area.
After completing the Ski Erg, both athletes will move to the worm and begin working on their first worm movement. Athletes must stay within the 10′ section during the first worm movement. After completing the given reps, athletes will move the worm to the next 10′ section of the lane. Athletes must move the worm with the worm sitting on the shoulders. Dragging the worm to the next 10′ section will not be allowed.
After moving the worm, athletes will drop the worm to the floor and begin working on the synchro lateral burpees over the worm. The worm must stay on the roll mat. Once the set of burpees is complete, both athletes will move to the rig to begin the gymnastics movement.
Athletes will then complete the total number of reps at the rig. Afterwards, athletes will move back to the worm for the synchro lateral burpees over the worm. Once complete, the team will pick up the worm to their shoulders and move the worm back to the first 10′ section. After both athletes are in the new 10′ section of the lane, they can begin working on their worm movement.
Once complete, athletes will move to the Ski Erg. Athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area. The clock stops once the monitor reads the the correct total of calories. Score is time to complete or total reps completed within the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Ski Erg – One athlete working at a time. Athletes are responsible for starting Ski Erg. Judges will not assist. Athlete A can not switch with Athlete B until monitor reads correct number of calories (i.e. 20 calories). Athletes must complete a full set of calories before switching with partner (i.e. athlete must complete 20 calories, he can not switch at 10 calories). Athletes can not step off the Ski Erg and move to the worm until the correct total of calories shows on the screen.
Worm Squat – Worm must sit on the shoulders of both athletes. At the bottom of the movement, the hip crease must break parallel. At the top of the movement, the athletes must fully lock out hips and knees. Dropping the worm to the ground at any point during the movement will be a no rep.
Movement does not need to be synchro, but both partners must break parallel and reach the top of the movement. Athletes can not face each other.
Synchro Lateral Burpees over the Worm – Athletes will be on opposite sides of the worm. Athletes can face each other when performing the movement. Athletes must jump down to the ground. Stepping down to the ground will not be allowed. At the bottom of the movement, both athletes’ chests and thighs must make contact at the same time. Athletes can not stand up from the burpee until both athletes’ chest and thighs make contact with the ground. If Athlete A reaches the bottom of the burpee before Athlete B, he will be allowed to wait in the bottom position for Athlete B.
After both athletes’ chest and thighs make contact with the ground then they can jump or stand to their feet. Standing to their feet is allowed.
Athletes will then jump with two feet over the worm. Jumping with one foot will result in a no rep. Athletes can land with one or two feet. If any part of the athlete makes contact with the worm, it will be a no rep. Athletes must jump over the worm, not around. Jumping around the worm will result in a no rep.
Synchro Toes to Bar – Both athletes must go from a full hang to having the toes touch the pull-up bar at the same time. Failure for the athletes’ toes to touch the bar at the same time will result in a no rep. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.
“Shipworm”
For Time
30/24 Calorie Ski Erg
20 Worm Squats
20 Synchro Lateral Burpees over the Worm
20 Toes to Bar (1 Partner Hanging)
20 Synchro Lateral Burpees over the Worm
20 Worm Squats
30/24 Calorie Ski Erg
15:00 Cap
Notes
Athletes working together. Athletes must split Ski Erg calories evenly (i.e. 15 calories each partner). Athletes must tag in and out within the athlete holding area. The clock stops when the monitor reads the correct number of calories on the final set of Ski Erg.
Male teams will use 120# worm and ski 30 calories, each partner 15 cal ski
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Worms will sit on the floor in the first 10′ section of the lane. At the start of the workout, athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area.
After completing the Ski Erg, both athletes will move to the worm and begin working on their first worm movement. Athletes must stay within the 10′ section during the first worm movement. After completing the given reps, athletes will move the worm to the next 10′ section of the lane. Athletes must move the worm with the worm sitting on the shoulders. Dragging the worm to the next 10′ section will not be allowed.
After moving the worm, athletes will drop the worm to the floor and begin working on the synchro lateral burpees over the worm. The worm must stay on the roll mat. Once the set of burpees is complete, both athletes will move to the rig to begin the gymnastics movement.
Athletes will then complete the total number of reps at the rig. Afterwards, athletes will move back to the worm for the synchro lateral burpees over the worm. Once complete, the team will pick up the worm to their shoulders and move the worm back to the first 10′ section. After both athletes are in the new 10′ section of the lane, they can begin working on their worm movement.
Once complete, athletes will move to the Ski Erg. Athlete A will complete his set of calories on the Ski Erg. Athlete B can not begin his set until the monitor reads the completed total calories for Athlete B. The non-working athlete must stay in the holding area. Athletes must tag out within the holding area. The clock stops once the monitor reads the the correct total of calories. Score is time to complete or total reps completed within the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Ski Erg – One athlete working at a time. Athletes are responsible for starting Ski Erg. Judges will not assist. Athlete A can not switch with Athlete B until monitor reads correct number of calories (i.e. 20 calories). Athletes must complete a full set of calories before switching with partner (i.e. athlete must complete 20 calories, he can not switch at 10 calories). Athletes can not step off the Ski Erg and move to the worm until the correct total of calories shows on the screen.
Worm Squat – Worm must sit on the shoulders of both athletes. At the bottom of the movement, the hip crease must break parallel. At the top of the movement, the athletes must fully lock out hips and knees. Dropping the worm to the ground at any point during the movement will be a no rep.
Movement does not need to be synchro, but both partners must break parallel and reach the top of the movement. Athletes can not face each other.
Synchro Lateral Burpees over the Worm – Athletes will be on opposite sides of the worm. Athletes can face each other when performing the movement. Athletes may jump or step down to the ground. At the bottom of the movement, both athletes’ chests and thighs must make contact at the same time. Athletes can not stand up from the burpee until both athletes’ chest and thighs make contact with the ground. If Athlete A reaches the bottom of the burpee before Athlete B, he will be allowed to wait in the bottom position for Athlete B.
After both athletes’ chest and thighs make contact with the ground then they can jump or stand to their feet. Standing to their feet is allowed.
Athletes will then jump with two feet over the worm. Jumping with one foot will result in a no rep. Athletes can land with one or two feet. If any part of the athlete makes contact with the worm, it will be a no rep. Athletes must jump over the worm, not around. Jumping around the worm will result in a no rep.
Toes to Bar – 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. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Partner not completing toe-to-bar must hang from the bar. Any grip permitted. Should hanging athlete drop from the bar, any completed toes-to-bars will be a no rep.
