FOR TIME
barbell weight:
distance:
time cap: 9 min
The deadlifts are beyond the advanced threshold for both divisions and the repeated heavy front-rack lunges under a 9-minute cap add major strength and fatigue management demands.
How we determine the levelThe deadlifts are very heavy and force short sets and brief recovery, while the front rack lunges are moderate but steadily fatiguing, creating a sustained high-output effort rather than an all-out sprint. The ascending rep scheme and repeated loaded lunges push this into a near-redline workout where athletes must pace the early rounds to avoid blowing up.
7–11 minutesWorkouts from the 2026 Syndicate Crown in Knoxville, TN
Complete as fast as possible of d-ball squat cleans, box jump overs, echo row calories, and burpees to target.
3 rounds for time of 400m runs, GHD sit-ups, and rope climbs, with legless rope climbs each round.
