Compete Force brings you Double Trouble where you will be tested on your gymnastics skill with a little strongman thrown into the mix. The format of Double Trouble will create an exciting visual for athletes and spectators with athletes racing back and forth down their lane to complete the work.

Double Trouble features two multi-round couplets featuring the strongman bag paired with a gymnastics skill. Athletes will have 6 minutes to complete the work. The score for Double Trouble is the athlete’s time through both couplets.

See below for workout variations, standards and workout flow.

Disinfectant spray and towels will be used to clean workout equipment following each heat.

WORKOUT INFO BY DIVISION

18-34

Double Trouble

For Time

3 Rounds
5 Sandbag Clean (150/100)
7/4 BMU
Into
3 Rounds
30′ Sandbag Carry (150/100)
15′ HS Walk – unbroken

6:00 Cap

Score = Time to Complete

 

Workout Description
Athletes will begin the workout at the end of their lane facing the rig. At 3.2.1. Go, athletes will begin the sandbag cleans. Once finished, athletes will run 15 feet towards the rig where they will begin their BMU. Athletes must face towards the starting line while doing BMU. Once finished, athletes will run 15 feet back to their bar and repeat the couplet and flow for a total of three rounds.

Once finished with the first couplet, athletes will drop from the pull-up bar and run 15 feet to the start of their lane. From there the athlete will pick up his sandbag and carry it 15 feet down the lane towards the rig, turn around and walk 15′ back down the late towards the starting line. Both feet must cross the starting line before the athlete can drop the sand bag and begin the next portion of the workout.

Upon completion of the carry, athletes will proceed to the handstand walk. Athletes will handstand walk 15 feet down the lane towards the rig and then run 15 feet back to the sandbag. Athletes will perform the second couplet for three full rounds. The clock stops when the athlete crosses the starting line on his last handstand walk.

Athletes must do each 15-foot handstand walk segment unbroken. Athletes must kick up with both hands behind the starting line. Both hands must fully cross the line for a rep to count. Failure to do so will result in a no rep.

Each completed 15-foot section of the sandbag carry and handstand walk counts as two reps each. One rep will be awarded when the athlete crosses the midway point (7.5 feet) of the 15-foot section. The second rep will be awarded after completing the full 15 feet.

Tie Break
The tie break for “Double Trouble” is the time to complete the first couplet.

Movement Standards
Sandbag Clean – The bag starts on the ground. Athletes must move the bag from the floor to above the shoulders. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep and the bag must clearly pass above the shoulder with hips and knees extended. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around. Failure to touch the ground on touch-and-go reps will result in a no rep.

Bar Muscle-Up – Athletes must lock out elbow at the top of the movement.

Sandbag Carry – The athlete can carry the bag however they choose. Dragging or throwing the bag is not permitted.

Handstand Walk – Athletes must kick up with hands behind the starting line. A rep is complete once the hands cross the line at the end of the 15-foot segment. If any part of the athlete’s hand goes outside his lane and into another athlete’s lane, it will be a no rep. If any part of the athlete’s body touches the ground prior to crossing the finish line, it will be a no rep.

35-44

Double Trouble

For Time

3 Rounds
5 Sandbag Clean (150/75)
5/3 BMU
Into
3 Rounds
30′ Sandbag Carry (150/75)
15′ HS Walk – 7 1/2 foot unbroken increments

6:00 Cap

Score = Time to Complete

 

Workout Description 
Athletes will begin the workout at the end of their lane facing the rig. At 3.2.1. Go, athletes will begin the sandbag cleans. Once finished, athletes will run 15 feet towards the rig where they will begin their BMU. Athletes must face towards the starting line while doing BMU. Once finished, athletes will run 15 feet back to their bar and repeat the couplet and flow for a total of three rounds.

Once finished with the first couplet, athletes will drop from the pull-up bar and run 15 feet to the start of their lane. From there the athlete will pick up his sandbag and carry it 15 feet down the lane towards the rig, turn around and walk 15′ back down the late towards the starting line. Both feet must cross the starting line before the athlete can drop the sand bag and begin the next portion of the workout.

Upon completion of the carry, athletes will proceed to the handstand walk. Athletes will handstand walk 15 feet down the lane towards the rig and then run 15 feet back to the sandbag. Athletes will perform the second couplet for three full rounds. The clock stops when the athlete crosses the starting line on his last handstand walk.

Athletes must go 7.5-feet unbroken on the handstand walk. Athletes must kick up with both hands behind the starting line. Both hands must fully cross the line for a rep to count. Failure to do so will result in a no rep.

Each completed 15-foot section of the sandbag carry and handstand walk counts as two reps each. One rep will be awarded when the athlete crosses the midway point (7.5 feet) of the 15-foot section. The second rep will be awarded after completing the full 15 feet.

Tie Break
The tie break for “Double Trouble” is the time to complete the first couplet.

Movement Standards
Sandbag Clean – The bag starts on the ground. Athletes must move the bag from the floor to above the shoulders. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep and the bag must clearly pass above the shoulder with hips and knees extended. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around. Failure to touch the ground on touch-and-go reps will result in a no rep.

Bar Muscle-Up – Athletes must lock out elbow at the top of the movement.

Sandbag Carry – The athlete can carry the bag however they choose. Dragging or throwing the bag is not permitted.

Handstand Walk – Athletes must kick up with hands behind the starting line. A rep is complete once the hands cross the line at the end of the 15-foot segment. If any part of the athlete’s hand goes outside his lane and into another athlete’s lane, it will be a no rep. If any part of the athlete’s body touches the ground prior to crossing the finish line, it will be a no rep.

45-54

Double Trouble

For Time

3 Rounds
5 Sandbag Clean (100/75)
10 TTB
Into
2 Rounds
30′ Sandbag Carry (100/75)
5 BMU / 3 BMU

6:00 Cap

Score = Time to Complete

 

Workout Description
Athletes will begin the workout at the end of their lane facing the rig. At 3.2.1. Go, athletes will begin the sandbag cleans. Once finished, athletes will run 15 feet towards the rig where they will begin their toes-to-bars. Athletes must face towards the starting line while doing toes-to-bar. Once finished, athletes will run 15 feet back to their bar and repeat the couplet and flow for a total of three rounds.

Once finished the first couplet, athletes will drop from the pull-up bar and run 15 feet to the start of their lane. From their the athlete will pick up his sandbag and carry it 15 feet down the lane towards the rig, turn around and walk 15′ back down the late towards the starting line. Both feet must cross the starting line before the athlete can drop the sand bag and begin the next portion of the workout.

Upon completion of the carry, athletes will run 15 feet to the rig and perform bar muscle-ups. Athletes must face towards the starting line while performing movements on the bar. Once finished, athletes will run 15 feet back to the starting line and start the next round of the couplet.

Athletes will perform the second couplet for two full rounds. The clock stops when the athlete finishes the last rep.

Each completed 15-foot section of the sandbag carry counts as two reps. One rep will be awarded when the athlete crosses the midway point (7.5 feet) of the 15-foot section. The second rep will be awarded after completing the full 15 feet.

Tie Break
The tie break for “Double Trouble” is the time to complete the first couplet.

Movement Standards
Sandbag Clean – The bag starts on the ground. Athletes must move the bag from the floor to above the shoulders. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep and the bag must clearly pass above the shoulder with hips and knees extended. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around. Failure to touch the ground on touch-and-go reps will result in a no rep.

Toes-to-Bar – 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. 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.

Bar Muscle-Up – Athletes must lock out elbow at the top of the movement. Jumping into the muscle-up from a box will not be permitted.

Sandbag Carry – The athlete can carry the bag however they choose. Dragging or throwing the bag is not permitted.

55+

Double Trouble

For Time

3 Rounds
5 Sandbag Clean (75/50)
10 Pull-Ups
Into
2 Rounds
30′ Sandbag Carry (75/50)
10 TTB

6:00 Cap

Score = Time to Complete

 

Workout Description
Athletes will begin the workout at the end of their lane facing the rig. At 3.2.1. Go, athletes will begin the sandbag cleans. Once finished, athletes will run 15 feet towards the rig where they will begin their pull-ups. Athletes must face towards the starting line while doing pull-ups. Once finished, athletes will run 15 feet back to their bar and repeat the couplet and flow for a total of three rounds.

Once finished the first couplet, athletes will drop from the pull-up bar and run 15 feet to the start of their lane. From their the athlete will pick up his sandbag and carry it 15 feet down the lane towards the rig, turn around and walk 15′ back down the late towards the starting line. Both feet must cross the starting line before the athlete can drop the sand bag and begin the next portion of the workout.

Upon completion of the carry, athletes will run 15 feet to the rig and perform toes-to-bar. Athletes must face towards the starting line while performing movements on the bar. Once finished, athletes will run 15 feet back to the starting line and start the next round of the couplet.

Athletes will perform the second couplet for two full rounds. The clock stops when the athlete finishes the last rep.

Each completed 15-foot section of the sandbag carry counts as two reps. One rep will be awarded when the athlete crosses the midway point (7.5 feet) of the 15-foot section. The second rep will be awarded after completing the full 15 feet.

Tie Break
The tie break for “Double Trouble” is the time to complete the first couplet.

Movement Standards
Sandbag Clean – The bag starts on the ground. Athletes must move the bag from the floor to above the shoulders. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep and the bag must clearly pass above the shoulder with hips and knees extended. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around. Failure to touch the ground on touch-and-go reps will result in a no rep.

Toes-to-Bar – 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. 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.

Pull-Up – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement.

Sandbag Carry – The athlete can carry the bag however they choose. Dragging or throwing the bag is not permitted.

Teenager

Double Trouble

For Time

3 Rounds
5 Sandbag Clean (75/50)
10 Pull-Ups
Into
2 Rounds
30′ Sandbag Carry (75/50)
10 TTB

6:00 Cap

Score = Time to Complete

 

Workout Description
Athletes will begin the workout at the end of their lane facing the rig. At 3.2.1. Go, athletes will begin the sandbag cleans. Once finished, athletes will run 15 feet towards the rig where they will begin their pull-ups. Athletes must face towards the starting line while doing pull-ups. Once finished, athletes will run 15 feet back to their bar and repeat the couplet and flow for a total of three rounds.

Once finished the first couplet, athletes will drop from the pull-up bar and run 15 feet to the start of their lane. From their the athlete will pick up his sandbag and carry it 15 feet down the lane towards the rig, turn around and walk 15′ back down the late towards the starting line. Both feet must cross the starting line before the athlete can drop the sand bag and begin the next portion of the workout.

Upon completion of the carry, athletes will run 15 feet to the rig and perform toes-to-bar. Athletes must face towards the starting line while performing movements on the bar. Once finished, athletes will run 15 feet back to the starting line and start the next round of the couplet.

Athletes will perform the second couplet for two full rounds. The clock stops when the athlete finishes the last rep.

Each completed 15-foot section of the sandbag carry counts as two reps. One rep will be awarded when the athlete crosses the midway point (7.5 feet) of the 15-foot section. The second rep will be awarded after completing the full 15 feet.

Tie Break
The tie break for “Double Trouble” is the time to complete the first couplet.

Movement Standards
Sandbag Clean – The bag starts on the ground. Athletes must move the bag from the floor to above the shoulders. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep and the bag must clearly pass above the shoulder with hips and knees extended. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around. Failure to touch the ground on touch-and-go reps will result in a no rep.

Toes-to-Bar – 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. 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.

Pull-Up – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement.

Sandbag Carry – The athlete can carry the bag however they choose. Dragging or throwing the bag is not permitted.

Open Intermediate

Double Trouble

For Time

3 Rounds
5 Sandbag Clean (100/75)
10 TTB
Into
2 Rounds
30′ Sandbag Carry (100/75)
5/3 BMU

6:00 Cap

Score = Time to Complete

 

Workout Description
Athletes will begin the workout at the end of their lane facing the rig. At 3.2.1. Go, athletes will begin the sandbag cleans. Once finished, athletes will run 15 feet towards the rig where they will begin their toes-to-bar. Athletes must face towards the starting line while doing toe-to-bar. Once finished, athletes will run 15 feet back to their bar and repeat the couplet and flow for a total of three rounds.

Once finished the first couplet, athletes will drop from the pull-up bar and run 15 feet to the start of their lane. From their the athlete will pick up his sandbag and carry it 15 feet down the lane towards the rig, turn around and walk 15′ back down the late towards the starting line. Both feet must cross the starting line before the athlete can drop the sand bag and begin the next portion of the workout.

Upon completion of the carry, athletes will run 15 feet to the rig and perform bar muscle-ups. Athletes must face towards the starting line while performing movements on the bar. Once finished, athletes will run 15 feet back to the starting line and start the next round of the couplet.

Athletes will perform the second couplet for two full rounds. The clock stops when the athlete finishes the last rep.

Each completed 15-foot section of the sandbag carry counts as two reps. One rep will be awarded when the athlete crosses the midway point (7.5 feet) of the 15-foot section. The second rep will be awarded after completing the full 15 feet.

Tie Break
The tie break for “Double Trouble” is the time to complete the first couplet.

Movement Standards
Sandbag Clean – The bag starts on the ground. Athletes must move the bag from the floor to above the shoulders. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep and the bag must clearly pass above the shoulder with hips and knees extended. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around. Failure to touch the ground on touch-and-go reps will result in a no rep.

Toes-to-Bar – 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. 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.

Bar Muscle-Up – Athletes must lock out elbow at the top of the movement. Jumping into the muscle-up from a box will not be permitted.

Sandbag Carry – The athlete can carry the bag however they choose. Dragging or throwing the bag is not permitted.

Open Scaled

Double Trouble

For Time

3 Rounds
5 Sandbag Clean (75/50)
10 Knee to Chest
Into
2 Rounds
30′ Sandbag Carry (75/50)
10 Pull-up

6:00 Cap

Score = Time to Complete

Workout Description
Athletes will begin the workout at the end of their lane facing the rig. At 3.2.1. Go, athletes will begin the sandbag cleans. Once finished, athletes will run 15 feet towards the rig where they will begin their knees-to-chest. Athletes must face towards the starting line while doing knees-to-chest. Once finished, athletes will run 15 feet back to their bar and repeat the couplet and flow for a total of three rounds.

Once finished the first couplet, athletes will drop from the pull-up bar and run 15 feet to the start of their lane. From their the athlete will pick up his sandbag and carry it 15 feet down the lane towards the rig, turn around and walk 15′ back down the late towards the starting line. Both feet must cross the starting line before the athlete can drop the sand bag and begin the next portion of the workout.

Upon completion of the carry, athletes will run 15 feet to the rig and perform pull-ups. Athletes must face towards the starting line while performing movements on the bar. Once finished, athletes will run 15 feet back to the starting line and start the next round of the couplet.

Athletes will perform the second couplet for two full rounds. The clock stops when the athlete finishes the last rep.

Each completed 15-foot section of the sandbag carry counts as two reps. One rep will be awarded when the athlete crosses the midway point (7.5 feet) of the 15-foot section. The second rep will be awarded after completing the full 15 feet.

Tie Break
The tie break for “Double Trouble” is the time to complete the first couplet.

Movement Standards
Sandbag Clean – The bag starts on the ground. Athletes must move the bag from the floor to above the shoulders. Athletes can drop the bag over their shoulder to the floor behind them. Athletes can perform touch-and-go reps of the sandbag clean. If performing touch-and-go reps, the bag must touch the ground at the start of each rep and the bag must clearly pass above the shoulder with hips and knees extended. Throwing the bag around the shoulder will result in a no rep. The bag must go above the shoulder, not around. Failure to touch the ground on touch-and-go reps will result in a no rep.

Knees-to-Chest – The athlete must go from a full hang to having the knees rise above the level of the waist. Both knees must rise at the same time. 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.

Pull-Up – The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement.

Sandbag Carry – The athlete can carry the bag however they choose. Dragging or throwing the bag is not permitted.