01/08/2026
IHI Fitness presents....
Semi-final – “Tekken”
The team will complete the following work for time
20 Sandbag to shoulder 60/40kg (alternating)
20 Synchro Sandbag squat
10 BMU
15 Sandbag over box
40 HSPU
15 Sandbag over box
10 BMU
20 Synchro sandbag squat
20 Sandbag to shoulder (alternating)
Touch wall
14 min time cap
Equipment
1 x 60kg Sandbag
1 x 40kg Sandbag
1 x high pull-up rig with access
1 x 100cm box
HSPU station will be set and cannot be changed
Workout Brief
Both athletes will begin touching the wall, at 3,2,1… GO! Either athlete will move to their sandbag and begin the sandbag to shoulder reps, each athlete will take turns performing one rep tagging in and out with a hand to hand tag until all 20 reps are completed. Once these are completed the team can move to the synchro sandbag squats and BMU. Following this they will move their sandbags into the zone for sandbag over box and complete their 15 sandbag over box, once completed they will complete the HSPU reps. The team can change the working athlete at any point up outside of the alternating (where they have to swap with a tag) and synchro movements with a hand-to-hand tag, this must be completed even when transitioning to a new movement. Following the HSPUs the team will complete all movements in the same fashion including moving the sandbag back to the starting zone after the BMU.Once the 20th sandbag to shoulder is completed both athletes must return to touch the wall at which point their time will be taken.
Notes
A hand-to-hand tag must be performed to change the working athlete throughout besides the alternating (where they have to swap with a tag) and synchro movements.
Score
Score is Time taken to complete all prescribed work, If the team does not finish the required work under the 14-minute time cap the remaining reps will be added to the time in seconds. E.g., if the athletes had 3 synchro sandbag to shoulder and touch the wall remaining to finish the prescribed work the team score would be 14:04.
This event is worth double points.
Semi-final - Movement Standards
Sandbag to Shoulder: The sandbag will begin on the ground in front of the athlete, the athlete must lift the bag anyway to their shoulder. The rep is awarded when the athlete is standing tall with knees locked out, sandbag controlled on shoulder and hips, shoulders, feet in line with the opposite hand and arm out free.
Sandbag Squat: The squat begins with the athlete holding the sandbag anyway. They must then move through the squat where the top of the knee travels below the hip crease. The rep is awarded with the athlete standing tall holding the sandbag with knees locked out, and hips, shoulders, feet in line.
Synchro points: There are two synchro points. The bottom of the squat and the finishing position. The Athletes may lose time between these two points but they must achieve the first point (bottom of squat) and the 2nd point (finishing position) for the rep to count.
Bar Muscle Up: For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes may use the box provided to get up to the bar but must not use the bar directly above the box.
Sandbag Over Box: The athlete begins the rep by standing on their feet in front of the box. The athletes head cannot touch the box. The athlete must then get the sandbag over the box anyway to the other side. The sandbag must travel between the 70cm width of the box for it to count. The athlete must then get over the box anyway, some part of both feet must travel over the 70cm width of the box in any way for the rep to count. The rep finishes when the sandbag and both feet touch the floor on the opposite side of the box.
HSPU: Each rep begins and ends with the athlete in the locked-out position with the heels against the wall, arms, hips, and legs fully extended; and shoulders in line with the body. Some part of the hand or fingers must be on some portion of the HSPU mat. At the bottom of each rep, the athlete's head must touch the mat. The rep is credited when the athlete returns to the locked-out position with just heels on the wall - arms, hips, and legs fully extended; and shoulders in line with the body. Kipping is allowed.
