【競賽項目】
■ AMRAP12
40 高腳杯深蹲 22.5/15kg (50/35lb) - 3人同步
40 Goblet Squat 22.5/15kg (50/35lb) - 3p Synchro30 面對箱跳波比 24/20" - 3人同步
30 Burpee Box Jump Over facing 24/20" - 3p Synchro20 單顆啞鈴懸垂上搏 - 3人同步
20 Single DB Hang Power Clean - 3p Synchro100 雙迴旋 - 全隊總計
100 Double Under - Total
休息 1 分鐘 Rest 1 min
■ AMRAP2
同步挺舉 52/35kg (115/75lb) *一支男子槓 / 一支女子槓
Synchro Clean and Jerk 52/35kg (115/75lb)
*One Male Bar / One Female Bar - Can partners switch at any point.
【動作流程 Flow】
所有隊員皆於各自的啞鈴旁就位。隊員可面向任何方向。
All team member will stand by their DB. They can face any direction.項目時間開始，任三名隊員開始完成 40下高腳杯深蹲。
At the start, any three team members will start to complete 40 Goblet Squats.完成高腳杯深蹲後，任三名隊員前往完成 30下面對箱跳波比。
Once they complete Goblet Squat, any three team members will proceed to complete 30 Burpee Box Jump Over facing their Box.完成面對箱跳波比後，任三名隊員前往完成 20下單顆啞鈴懸垂上搏。
Once they complete Burpee Box Jump Over, any three team members will proceed to complete 20 Single DB Hang Power Clean.完成單顆啞鈴懸垂上搏後，全隊開始進行並累積 100 下雙迴旋 。
Once they complete Single DB Hang Power Clean, they will move on to accumulate 100 Double Under repetition.完成雙迴旋後，隊伍返回高腳杯深蹲並依此流程持續重複進行，直到 12 分鐘時間截止。
Once they complete Double Under, they will go back to the Goblet Squat and continue until the 12 min mark.
*高腳杯深蹲、面對箱跳波比、以及單顆啞鈴懸垂上搏必須由 3 名隊員同步進行，此時其餘 1 名隊員休息。隊員可隨時進行替換。
*Goblet Squat, Burpee Box Jump Over, and Single DB Hang Power Clean must be 3 team member synchronized, while one partner rest. They can change and switch at any time.
*雙迴旋進行時，每次只能由 1 名隊員操作。隊員可隨時進行替換。
*Only one partner will be working at a time for Double Under. They can switch team member at any time.
當 12 分鐘時間一到，全隊休息一分鐘，隨後開始 2 分鐘的同步挺舉AMRAP累積最多次數。所有內容皆在同一個連續計時的時鐘下完成。
As soon as the 12 min mark expires, they will rest one minute, then start their 2 min AMRAP of Clean and Jerks. Everything must be completed on ONE running clock.
*過程中必須隨時保持一名男性與一名女性隊員同步完成。
*There must always be one male and one female partner working at a time
【動作標準 Movement Standards】
■ 高腳杯深蹲 Goblet Squat
啞鈴必須保持在胸口前方或更高的高度。
DB must be held in front of their chest or higher啞鈴不得直接放置於肩膀上方。
DB may not rest on top of shoulders.下蹲時必須蹲到髖低於膝蓋，到膝蓋打直、髖部延展才會完成。
Must squat to hip crease below parallel and reach full extension of hips and knees at the top.下蹲至最低點時，手肘不得觸碰腿部的任何部位。
Your elbow may not touch any part of your leg at the squat position.同步點：全隊隊員必須「同時」到延展站直位置。
Synchronization happens when team members complete the squat and reach full extension.
■ 面對箱跳波比 24/20" Burpee Box Jump Over facing 24/20"
進行波比跳時，胸口與大腿必須明顯接觸地面。
Your chest and thighs must clearly touch the ground at the bottom of the burpee.波比跳階段時，身體必須面對跳箱。
You must face the box during the burpee phase.從伏地挺身底部起身時，允許以跨步或跳躍方式朝跳箱靠近。
You can step or jump your feet back up toward the box from the bottom of the push-up position.僅允許雙腳接觸跳箱。在跳躍或過箱移動的任何階段，若手、膝蓋或大腿觸碰到跳箱，即判定為 No Rep。
Only your feet may make contact with the box. Touching the box with your hands, knees, or thighs at any point during the jump or transition is an immediate no-rep.在跳箱頂端時，不需要完全站直或伸直髖關節。亦不強制要求雙腳同時落於跳箱頂端。
You do not need to stand tall or extend your hips on top of the box. A two-foot landing on top of the box is not required允許以跨步方式上箱。
You may step onto the box.同步點：全隊隊員的胸口必須同時觸地。惟該下動作必須在所有隊員跳到跳箱另一側後，算完成。
Synchronization happens when team members chest are touching the ground at the same time. But the rep only finishes when all partners jump/step over the box.任何階段若被判定為 No Rep，動作必須在跳箱的任意一側重新完成動作。
At any point there is a no rep, the rep must be repeated in full on either side of the box.
■ 單顆啞鈴懸垂上搏 DB Hang Power Clean
第一下允許直接從地面進行啞鈴上搏。
You can power clean your first repetition.啞鈴必須放置於地面，不得將啞鈴放置在跳箱或其他任何墊高的平台上。
DB must be rested on the floor. You may not rest the DB on the box or any other elevated platform.每下的起始位，啞鈴必須低於髖關節並高於膝蓋。啞鈴不需要低於膝蓋，但必須明顯低於髖關節以建立懸垂姿勢。
Every rep must start with the dumbbell above the knees but below the hips. You do not need to drop the dumbbell past your knees, but it must clearly pass below the hip crease to establish a hang position在進行的任何階段，非持鈴手/手臂皆不得觸碰腿部、軀幹或持鈴手。
Your non-working hand/arm cannot make contact with your legs, torso, or working arm at any point during the movement to assist or stabilize.必須以單一且流暢的動作將啞鈴帶至肩膀上。
The dumbbell must be brought up to the shoulder in a single, fluid motion.接重時髖關節必須高於膝蓋平面（半蹲）。允許進行直接翻的動作。
You must catch the dumbbell with your hips above parallel (a partial squat). Hang Muscle Clean is permitted.支撐時，啞鈴必須明顯接觸肩膀頂端。
At the catch position, the dumbbell must make clear contact with the top of your shoulder.完成位置：膝蓋與髖關節必須完完全延展，啞鈴保持在肩膀上方接觸支撐，手肘位於身體前方，並展現對重量的控制。
In the finished position, your knees and hips must be fully extended with the DB in contact supported over the shoulder with your elbow in front of the body, showing control of the weight.可隨時自行換手。隊員之間不需使用同一隻手。
You may switch hands or at any point. Team members do not need to use the same hand.同步點：全隊隊員必須同時達到頂端完成位置。
The synchronization happens when all team members are in the finish position.
■ 雙迴旋 Double Under
在單次跳躍中，跳繩必須完全通過腳下兩次。
The jump rope must pass completely under the athlete's feet twice during a single jump.跳繩必須向前旋轉。
The rope must spin forward.必須雙腳起跳。
The athlete must perform a standard two-foot jump
■ 挺舉 Clean and Jerk
使用兩支槓鈴（一支 20kg 男子槓 / 一支15kg 女子槓）。
Only two bars (One 20kg male bar / One 15kg female bar) may be used.槓鈴必須先支撐到肩膀（上博），隨後舉過頭支撐（不得使用抓舉）。
The bar must be lifted to the shoulders, then locked out overhead (no snatches).每次試舉時，槓片外必須扣上槓片夾。
Collars must be placed outside the plates during all attempts.允許使用高接或直接翻。不可使用蹲接或懸垂上膊。
Can power clean or muscle clean. No squat clean or hang clean.上搏接槓時，不需先將髖關節與雙腿完全伸直，即可直接進行挺舉。
Full extension of the hips and legs is NOT required after receiving the clean before starting the overhead lift.允許使用任何形式的推舉/挺舉動作（如：實力推、借力推、半挺或分腿挺）。
Any style of overhead lift is acceptable (press, push press, or jerk/split jerk).完成位置：從側面觀看時，膝蓋與髖關節必須完全伸直，槓鈴位於身體中線正上方或偏後方。雙腳收回並與身體保持平行對齊。
In the finished position, your knees and hips must be fully extended with the barbell over or behind the middle of the body when viewed from the side. Feet are in line with the body.同步點：兩支槓鈴必須同時達到頂端完成位置。
The synchronization happens when both barbells are in the finish position.