2025 MACC FEST
Team Events
Check out the team events for the Main Event.
Train with your teammates and make sure you select the appropriate division.
Team Event 1
“All In”
Team Event 1 - “All In”
Rx Division
For time:
9 Worm Clean & Jerks
600m Team Run
15 Worm Clean & Jerks
600m Team Run
21 Worm Clean & Jerks
Scaled Division
For time:
6 Worm Clean & Jerks
600m Team Run
9 Worm Clean & Jerks
600m Team Run
12 Worm Clean & Jerks
Time Cap: To Be Announced
Scoring
The score is for time.
The tiebreaker is when the team returns from the second 600m Run and all team members touch the Worm.
Flow
The event begins with all four athletes behind the starting line. At the call of 3,2,1,GO the team will move to the Worm and complete their first set of Worm Clean & Jerks (Rx: 9, Scaled: 6). After completing the first set of Worm Clean & Jerks, the team will complete a 600m run. Once all teammates have returned from the run, they will complete a second set of Worm Clean & Jerks (Rx: 15, Scaled: 9). The team will then complete a second 600m run. The team will return to the Worm for one final set of Worm Clean & Jerks (Rx: 21, Scaled: 12) and cross the finish line. Time is called when the last athlete crosses the finish line.
Movement Standards
Worm Clean & Jerks
Each rep begins with the Worm on the floor. All teammates must lift the Worm to the shoulder in one smooth motion. The Worm must be resting on the shoulder of all 4 athletes at the same time before the jerk portion begins. Each rep of the jerk begins with the Worm on the shoulders and finishes with the Worm resting on the opposite shoulder. The Worm must be moved by all teammates to the opposite shoulder at the same time and must be in contact with the shoulder simultaneously for the rep to count. The Worm then must go to the floor and all sections must be touching the floor simultaneously before starting the next rep.
Run
Athletes will progress on the designated course. Teams are not required to stay together. However, they are not permitted to leave the course.
Team Event 2
"Hanging Around”
Team Event 2 - “Hanging Around”
Co-Ed Pairs Relay
Rx Division
For time:
M/F Pair 1
24 Synchro Toes to Bar
16 Synchro SA DB Hang to Overhead
24 Echo Bike Cals
M/F Pair 2
24 Synchro Toes to Bar
16 Synchro SA DB Hang to Overhead
24 Echo Bike Cals
M/F Pair 1
24 Echo Bike Cals
16 Synchro SA DB Hang to Overhead
24 Synchro Toes to Bar
M/F Pair 2
24 Echo Bike Cals
16 Synchro SA DB Hang to Overhead
24 Synchro Toes to Bar
Dumbbell: 70/50 lbs
Time Cap: To Be Announced
Scaled Division
For time:
M/F Pair 1
16 Synchro Toes to Bar
16 Synchro SA DB Hang to Overhead
24 Echo Bike Cals
M/F Pair 2
16 Synchro Toes to Bar
16 Synchro SA DB Hang to Overhead
24 Echo Bike Cals
M/F Pair 1
24 Echo Bike Cals
16 Synchro SA DB Hang to Overhead
16 Synchro Toes to Bar
M/F Pair 2
24 Echo Bike Cals
16 Synchro SA DB Hang to Overhead
16 Synchro Toes to Bar
Dumbbell: 50/35 lbs
Time Cap: To Be Announced
Scoring
The score is for time.
The tiebreaker is after M/F Pair 2 completes their first round.
Flow
The event begins with all four athletes behind the finish line. At the call of 3,2,1,GO M/F Pair 1 will advance to the pull-up bar and complete their Synchro Toes To Bar (Rx: 24, Scaled: 16), advance to the dumbbells and complete their Synchro SA DB Hang to Overhead (Rx: 16, Scaled: 16), and advance to the Echo Bike (Rx: 24 Cal, Scaled: 24 Cal). There is no requirement to alternate arms on the Synchro SA DB Hang to Overhead, and either member of the pair may contribute to the Echo Bike calories until the requisite number is completed.
Once M/F Pair 1 has completed these movements and crossed the start line, M/F Pair 2 will be released from behind the finish line to complete the same sequence of movements. After M/F Pair 2 completes these three movements and crosses the start line, M/F Pair 1 will be released to complete their Echo Bike (Rx: 24 Cal, Scaled: 24 Cal), Synchro SA DB Hang to Overhead (Rx: 16, Scaled: 16), and Synchro Toes to Bar (Rx: 24, Scaled: 16). Once M/F Pair 1 crosses the finish line this will release M/F Pair 2 to complete the Echo Bike, Synchro Double DB Hang to Overhead, and Synchro Toes to Bar sequence of movements. Time is called when the last athlete from M/F Pair 2 crosses the finish line.
Movement Standards
Echo Bike
The athletes may adjust the seat but not touch the monitor and must remain in the seat until the required calories are completed. The monitor will be reset between rounds by the judge.
Synchro SA DB Hang to Overhead
The athlete will be permitted to complete a Hang SA DB Snatch or a Hang SA DB Clean and Jerk. Both movements must start from the hang position and finish with the dumbbell locked out overhead with hips, knees, shoulders, and arms at full extension. The athlete may snatch the dumbbell overhead in one fluid motion or pause at the shoulders and press the dumbbell.
The synchro portion of the movement is at the top of the movement in the overhead position with both dumbbells locked out overhead. The hang position will be designated as any position in which the dumbbells are below the hip but not touching the floor. There is no requirement to alternate arms on the Synchro SA DB Hang to Overhead, and athletes are not required to be on the same side for successful completion of the synchro portion of the movement. If one athlete receives a no-rep, the other athlete will be permitted to wait with the dumbbell overhead until both athletes have the dumbbells locked out overhead.
Synchro Toes to Bar
This movement begins with both athletes on the pull-up bar in a full hang with the feet off the ground. In the toes-to-bar, the athletes must go from a full hang to having the toes touch the pull-up bar. All feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the heels must be brought back behind the vertical plane of the bar before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. The synchro portion of the movement is when both athletes have both sets of feet touching at the same time, at which time the rep is counted.
Team Event 3
”Looper”
Team Event 3 - “Looper”
Rx Division
For time:
20 Worm Squats
20 Synchro BMU I 25 Synchro Burpees Over Worm
20 Worm Squats
20 Synchro BMU I 25 Synchro Burpees Over Worm
20 Worm Squats
Scaled Division
For time:
15 Worm Squats
40 Synchro PU I 20 Synchro Burpees Over Worm
15 Worm Squats
40 Synchro PU I 20 Synchro Burpees Over Worm
15 Worm Squats
Time Cap: To Be Announced
Scoring
The score is for time.
The tiebreaker is when the team completes the second round of Worm Squats.
Flow
The event begins with all four athletes behind the starting line. At the call of 3,2,1,GO the team will move to the Worm and complete their first set of Worm Squats (Rx: 20, Scaled: 15). After completing the first set of Worm Squats, two teammates will move to the rig and accumulate repetitions of the Synchro gymnastics (Rx: 20 Synchro BMU, Scaled: 40 Synchro Pull-Ups) while the other two teammates will move to the Worm and accumulate repetitions of Synchro Burpees Over Worm (Rx: 25, Scaled: 20).
Teammates will complete these two movements simultaneously, with any pairings permitted (MM, FF, or MF) and teammates permitted to switch at any point. Once all required repetitions of both movements have been completed, the team will move to the Worm and complete a second set of Worm Squats (Rx: 20, Scaled: 15).
Following the Worm Squats the team will again split into pairs to complete a second set of Synchro gymnastics (Rx: 20 Synchro BMU, Scaled: 40 Synchro Pull-Ups) and a second set of Synchro Burpees Over Worm (Rx: 25, Scaled 20). Again, teammates will complete these two movements simultaneously, with any pairings permitted (MM, FF, or MF) and teammates permitted to switch at any point. Finally, the team will move to the Worm to complete a final set of Worm Squats (Rx: 20, Scaled: 15) and cross the finish line. Time is called when the last athlete crosses the finish line.
Movement Standards
Worm Squats
The movement begins with the Worm on the athlete’s shoulders, and all athletes hips and knees fully extended. The Worm must be on the same side for all 4 athletes. The athletes will squat down to below parallel and then proceed to stand tall as in the start position. No hands can touch the athletes’ legs or provide assistance in the squat. The synchronized portion of the movement is in the bottom of the squat and the extension at the top.
Synchro Burpees Over Worm (Two Athletes)
The movement begins with one athlete on the ground on each side of the Worm, with chest and thighs touching the ground at the bottom at the same time for both athletes. The synchro portion of the movement is when both athletes are on the ground on each side of the Worm simultaneously. Athletes may jump or step back to lie on the ground. The athletes are permitted to step over or jump over the Worm. No part of the body may touch the Worm at any point. The rep is credited with both athletes landing on the opposite side.
Synchro Bar Muscle Up
The movement begins with each athlete hanging below the pull-up bar with the arms fully extended and the feet off the ground. The heels may not rise above the height of the bar during the kip. Each athlete must pass through a portion of a dip and the elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the bar is required.
An athlete may not rest on the bar with any part of the body touching except the hands. The hands must remain on the pull-up bar at all times. The synchro portion of the movement is at the top of the muscle-up. The rep is credited when both athletes are simultaneously in the support position at the top of the muscle-up. If one athlete fails a repetition the other athlete may wait at the top in a fully locked out position with hands remaining on the bar.
Synchro Pull-Up
The movement begins with each athlete hanging below the pull-up bar with the arms fully extended and the feet off the ground. This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. At the top, the chin must clearly break the plane of the pull-up bar. The rep is credited when both athletes simultaneously have their chins above the plane of the pull-up bar, which is the synchro portion of the movement.