Team Stairway to Heaven
In M/F Pairs
15 Minute Cap
Synchro Chest to Bar Pull Ups *Dumbbell Hold while completing
Synchro Devil Press 50/35
12 Rope Climbs
Athlete’s will start on their start pad. At the call of 3-2-1 Go, Male/Female Pair 1 will run to the pull up bar to complete 15 Synchro Chest to Bar Pull Ups. While M/F Pair 1 is working, M/F Pair 2 must hold their dumbbells off the ground any way they would like. If at any time the dumbbells fall to the ground, no repetitions may be counted until the dumbbells are picked back up. Once all 15 Synchro Chest to Bar Pull Ups are complete, M/F Pair 1 will run and tag M/F Pair 2 who will then take on their 15 Synchro Chest to Bar Pull Ups while M/F Pair 1 holds the dumbbells.
Once M/F Pair 2 completes their Chest to bar Pull Ups, they will run back and tag M/F Pair 1 to complete 15 Synchro Devil Press. Once all 15 are complete they will run and tag M/F Pair 2 and they will complete their 15 Synchro Devil Press.
The workout will continue in this fashion as the pairs complete 12 Synchro Chest to Bar Pull Ups, 12 Synchro Devil Press, 9 Synchro Chest to Bar Pull Ups, and 9 Synchro Devil Press. Once M/F Pair 2 completes their final 9 Synchro Devil Press, the team will run to the rope where they will complete 12 rope climbs as a team. They may complete these rope climbs in any order but each member must do at least 1 rope climb. Once all 12 rope climbs are complete, the team will run back to their start pad where time will be called.
The team’s score will be the total time it takes them to complete the workout or the total amount of repetitions completed 15 minutes.
Synchro Chest-to-Bar Pull-Up
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.
In order for the repetitions to count, athletes must be synchronized. At the top, both athletes’ chests must clearly come into contact with the bar at the same time. If one athlete does not touch their chest or their chests don’t touch at the same time, that is a no rep.
Synchro Devil Press
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. Both Athletes must have their chest touch the floor at the same time. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. They may also clean the dumbbells to the shoulder and lock out overhead. Both athletes must hit full lock out with both dumbbells overhead at the same time.
Please note, the athletes may “swing” the dumbbells between their legs to help to build momentum to get them overhead. The athletes also may pause at the shoulders and press the dumbbells anyway to get it overhead.