Rumble Series 2026 – Quartet Edition

  • Saturday, 12th September 2026
  • Teams of 4
rumble series quartet

Four teammates. Three workouts. One goal.

Registration Closes In

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Entries close Monday, 31 August 2026

HEAT SHEETS
Leaderboard

Location

CrossFit Relentless Heart
Brackenfel, Cape Town

Team Format

Teams of 4 - M/M/F/F

Divisions

RX, Intermediate and Beginner

Workouts

3 Scored events

THE WORKOUTS

Workout 1

BATTLE EIGHTS

FOR TIME – BUY-IN | 3 ROUNDS | FINISHER

TIME CAP: 12 MINUTES

RX

  • BUY IN – 8 Worm Clean and Jerks
  • MF Pair 1: 200 m Banded Partner Run
  • MF Pair 2: 8 Synchronised High-Box Burpee Overs
  • Swop Stations
  • MF Pair 2: 200 m Banded Partner Run
  • MF Pair 1: 8 Synchronised High-Box Burpee Overs
  • FINISHER – 8 Worm Clean and Jerks

Worm Weight 175kg | 48 Inches Box

INTERMEDIATE

  • BUY IN – 8 Worm Clean and Jerks
  • MF Pair 1: 200 m Banded Partner Run
  • MF Pair 2: 8 Synchronised High-Box Burpee Overs
  • Swop Stations
  • MF Pair 2: 200 m Banded Partner Run
  • MF Pair 1: 8 Synchronised High-Box Burpee Overs
  • FINISHER – 8 Worm Clean and Jerks

Worm Weight 135kg | 48 Inches Box

BEGINNER

  • BUY IN – 8 Worm Clean and Jerks
  • MF Pair 1: 200 m Banded Partner Run
  •  MF Pair 2: 8 Synchronised High-Box Burpee Overs
  • Swop Stations
  • MF Pair 2: 200 m Banded Partner Run
  • MF Pair 1: 8 Synchronised High-Box Burpee Overs
  • FINISHER – 8 Worm Clean and Jerks

Worm Weight 120kg | 40 Inches Box

WORKOUT NOTES

  • Athletes begin behind the designated start line.
  • At 3, 2, 1, GO, all four athletes move to the worm and complete 8 Worm Clean and Jerks.
  • After completing the opening worm work, the team separates into two fixed male/female pairs.
  • MF Pair 1 grabs the band and begins the 200 m Banded Partner Run.
  • At the same time, MF Pair 2 completes 8 Synchronised High-Box Burpee Overs.
  • The pairs may only swap stations once:
    – Both athletes in the running pair have returned across the designated handover line;
    and
    – The burpee pair has completed all 8 repetions.
  • The returning pair must hand the band directly to the outgoing pair.
  • The band may not be thrown or dropped for the outgoing pair to collect.
  • Both outgoing athletes must be holding the band before beginning their run.
  • MF Pair 2 then completes the 200 m Banded Partner Run while MF Pair 1 completes 8 Synchronised High-Box Burpee Overs.
  • Once both pairs have completed the run and the burpees, one round is complete.
  • The team repeats this sequence for 3 rounds.
  • After the third round, all four athletes return to the worm and complete 8 Worm Clean and Jerk s.
  • Time stops when the final Worm Clean and Jerk has been completed.
  • TIE-BREAK: Record the time when both pairs have completed the Banded Partner Run and Synchronised High-Box Burpee Overs in the first round.

MOVEMENT STANDARDS

Requirements
  • All four athletes must work together on the worm.
  • Athletes must be positioned on the same side of the worm at the beginning of each repetition.
  • Each repetition begins with the worm on the floor.
  • The team must clean the worm from the floor to the shoulder.
  • At the completion of the clean, all four athletes must be standing with their hips and knees fully extended.
  • The jerk may not begin until all four athletes have clearly reached full extension.
  • After completing the clean, the team must jerk the worm over their heads and transfer it to the opposite shoulder.
  • At the completion of the jerk over the head, all four athletes must reach full extension of the hips and knees before the worm is lowered. Full extension of the arms is not required during the overhead movement.
  • The repetition is complete when the worm has been transferred to the opposite shoulder under control.
  • The team must lower the worm safely to the floor before beginning the next repetition.
  • Athletes alternate sides after every completed repetition.
Common No-Reps
  • One or more athletes fail to reach full hip and knee extension at the completion of the clean.
  • The jerk begins before all four athletes have completed the clean.
  • One or more athletes fail to reach full hip and knee extension during the jerk.
  • The worm does not pass completely over the athletes' heads.
  • The worm is rolled around the front of the body.
  • An athlete releases the worm before it reaches the opposite shoulder.
  • The team begins the next repetition before the worm returns to the floor.
Requirements
  • Both members of the male/female pair must complete the full 200 m route.
  • Both athletes must remain holding the band throughout the run.
  • The pair must remain together and follow the designated running route.
  • Both athletes must cross the designated handover line before the band may be transferred.
  • If the running pair returns first, they must wait for the burpee pair to complete all 8 repetitions.
  • If the burpee pair finishes first, they must wait for the running pair to return.
  • The returning pair must hand the band directly to the outgoing pair.
  • The outgoing pair must both be holding the band before beginning their run.
Common No-Reps and Penalties
  • One or both athletes release the band during the run.
  • An athlete does not complete the full route.
  • The pair does not follow the designated running route.
  • The band is transferred before both runners cross the handover line.
  • The band is thrown or dropped for the outgoing pair to collect.
  • The outgoing pair begins running before both athletes are holding the band.
  • The station swap begins before all 8 burpee overs have been completed.
Requirements
  • In all divisions, both athletes must be synchronised at the bottom of the burpee.
  • The chests and thighs of both athletes must be in contact with the floor at the same time.
  • RX and Intermediate: Both athletes must also achieve synchronisation on top of the box.
  • Top synchronisation is achieved when both athletes have any part of their lower body in contact with the top of the box at the same time.
  • Valid lower-body contact may include a foot, knee or shin.
  • Full hip and knee extension on top of the box is not required.
  • After achieving top synchronisation, athletes may continue to the opposite side in any manner.
  • Beginner: Top synchronisation is not required. Athletes may jump, step, climb or use their hands to pass over the box.
  • Beginner athletes must still synchronise at the bottom of the burpee.
  • For all divisions, both athletes must reach the opposite side before either athlete begins the next repetition.
  • Athletes must pass over the box and may not travel around it.
Common No-Reps
  • The athletes' chests and thighs are not in contact with the floor at the same time.
  • One athlete begins crossing the box before the synchronisation point has been achieved.
  • An athlete travels around the box instead of passing over it.
  • Either athlete begins the next burpee before both athletes have reached the opposite side.
  • The pair begins the station swap before completing all 8 repetitions.

FREQUENTLY ASKED QUESTIONS

Worm Clean and Push Over
Yes. All four athletes work together on every Worm Clean and Push Over.
Yes. Each new repetition begins with the worm on the floor.
Yes. All four athletes must clearly reach full hip and knee extension with the worm at the shoulder.
The jerk may only begin once all four athletes have completed the clean and reached full extension.
No. The athletes do not need to lock out their arms overhead.
The worm must pass completely over the athletes' heads and reach the opposite shoulder under control, and full extension of the hips and knees must be achieved.
No. The entire team must complete the clean and reach full extension before the jerk begins.
No. A pause or lockout overhead is not required. The worm only needs to pass completely overhead.
Team Format and Pairs
Yes. Teams may decide which pair begins on the run. The same pair order must be maintained throughout the workout.
No. The two male/female pairs remain fixed for all three rounds.
Synchronised High-Box Burpee Overs
Yes. Both athletes perform every repetition together. The eight repetitions may not be divided between them.
All divisions must synchronise at the bottom, with both athletes' chests and thighs touching the floor at the same time. RX and Intermediate must also synchronise on top of the box.
Both athletes must have a part of their lower body in contact with the top of the box at the same time. This may include a foot, knee or shin.
No. Full hip and knee extension is not required. They only need to demonstrate the required simultaneous lower-body contact.
No. Beginner athletes may pass over the box in any manner, but they must still synchronise at the bottom of the burpee.
Beginner athletes may use their hands and may jump, step or climb over the box. RX and Intermediate athletes may use any safe method, provided they achieve the required top synchronisation.
No. There must be a clear moment when both athletes have lower-body contact with the top of the box simultaneously.
No. Both athletes must reach the opposite side before either athlete begins the next repetition.
200 m Banded Partner Run
No. Each athlete must hold the band during the Banded Partner Run.
Yes. Both athletes must maintain their hold on the band throughout the full 200 m route.
The pair must stop progressing. Both athletes must regain their hold on the band before continuing.
No. The band must be held by both athletes. It may not be used by placing the athletes inside it or securing it around their bodies.
No. The handover may only occur once the incoming runners have crossed the handover line and the outgoing pair has completed all eight burpee overs.
No. It must be handed directly from the incoming pair to the outgoing pair.
They may begin once both athletes are holding the band and the station change has been authorised by the judge.
That pair must wait. The station change only takes place after the run and all eight burpee overs have been completed.
Scoring and Tie-Break
The team is scored according to its total completed repetitions. If teams have the same number of repetitions, the first-round tie-break is used.
It is recorded when both pairs have completed their first Banded Partner Run and their first set of 8 Synchronised High-Box Burpee Overs.
No matches Try a different word or clear the search.

Workout 2

WEAPONS RELAY

FOR TIME – 21 | 15 | 12

TIME CAP: 15 MINUTES

RX

Each male/female pair completes:

  • 21 Synchronised Snatches
  • 21 Shared Pull-Ups
  • 15 Synchronised Snatches
  • 15 Shared Chest-to-Bar Pull-Ups
  • 12 Synchronised Snatches
  • 12 Shared Bar Muscle-Ups

Female Barbell: 40 kg | Male Barbell: 60 kg

INTERMEDIATE

Each male/female pair completes:

  • 21 Synchronised Snatches
  • 21 Shared Pull-Ups
  • 15 Synchronised Snatches
  • 15 Shared Chest-to-Bar Pull-Ups
  • 12 Synchronised Snatches
  • 12 Shared Chest-to-Bar Pull-Ups

Female Barbell: 30 kg | Male Barbell: 45 kg

BEGINNER

Each male/female pair completes:

  • 21 Synchronised Hang Snatches
  • 21 Shared Jumping Pull-Ups
  • 15 Synchronised Hang Snatches
  • 15 Shared Jumping Chest-to-Bar Pull-Ups
  • 12 Synchronised Hang Snatches
  • 12 Shared Jumping Chest-to-Bar Pull-Ups

Female Barbell: 20 kg | Male Barbell: 30 kg

WORKOUT NOTES

  • Athletes begin behind the designated start line.
  • The team must divide into two fixed male/female pairs: MF Pair 1 and MF Pair 2.
  • Teams may choose which pair works first, but the pair order must remain unchanged throughout the workout.
  • At 3, 2, 1, GO, MF Pair 1 moves to their barbells while MF Pair 2 moves to the pull-up bars.
  • MF Pair 1 completes 21 synchronised snatches while both athletes in the holding pair hang from the pull-up bars.
  • If either athlete in the holding pair breaks the hang, the working pair must stop immediately.
  • After completing the snatches, MF Pair 1 completes 21 shared gymnastics repetitions.
  • While MF Pair 1 completes the gymnastics, both athletes in MF Pair 2 must hold their own barbells in the front-rack position.
  • If either athlete in the holding pair breaks the front-rack hold, the working pair must stop immediately.
  • Once MF Pair 1 has completed both movements, MF Pair 2 completes the same sequence while MF Pair 1 performs the required holds.
  • After both pairs have completed the round of 21, the workout continues in the same pair order for the round of 15.
  • After both pairs have completed the round of 15, the workout continues in the same pair order for the round of 12.
  • Only the snatches must be synchronised.
  • Gymnastics repetitions are shared between the two athletes in the working pair and do not need to be synchronised.
  • Only one athlete from the working pair may accumulate gymnastics repetitions at a time.
  • Gymnastics repetitions may be divided in any manner, and there is no minimum work requirement for either athlete.
  • Time stops when MF Pair 2 completes the final gymnastics repetition in the round of 12 and crosses the finish line.
  • TIE-BREAK: Record the time when both pairs have completed the round of 21.

MOVEMENT STANDARDS

Requirements
  • Each repetition begins with both barbells on the floor.
  • Any style of snatch is permitted.
  • The barbells must move from the floor directly into the overhead position.
  • The barbells may not stop at the shoulders.
  • At the top of the repetition, both athletes must stand with their hips, knees and arms fully extended.
  • The barbells must be positioned over or slightly behind the centre of the athletes' bodies.
  • Both athletes must clearly reach the overhead finish position at the same time.
  • Athletes do not need to begin the repetition simultaneously.
  • A synchronised snatch counts as one repetition.
  • Both barbells must return to the floor before the next repetition begins.
Common No-Reps
  • One or both barbells do not begin on the floor.
  • A barbell stops at the shoulders before being moved overhead.
  • An athlete fails to reach full extension of the hips, knees or arms.
  • A barbell finishes in front of the athlete's body.
  • The athletes do not clearly reach the overhead finish position at the same time.
  • An athlete lowers the barbell before the synchronisation point has been achieved.
  • The pair continues working after either athlete in the holding pair has broken the pull-up bar hang.
Beginner Synchronised Hang Snatch Standard
  • Before the first repetition, athletes must deadlift their barbells to full hip and knee extension.
  • Each repetition begins with the barbell held above the knees.
  • The barbell may not pass below the top of the knees.
  • Any style of hang snatch is permitted.
  • Both athletes must finish with their hips, knees and arms fully extended.
  • The barbells must be over or slightly behind the centre of the athletes' bodies.
  • Both athletes must clearly reach the overhead finish position at the same time.
  • Athletes do not need to begin each repetition simultaneously.
  • After each repetition, the barbells must return to the hang position before the next repetition begins.
  • The barbells may be put down between repetitions, but they must be deadlifted back to full extension before returning to the hang position.
Requirements
  • Gymnastics repetitions do not need to be synchronised.
  • The repetitions may be divided between the two athletes in the working pair in any manner.
  • Only one athlete may accumulate repetitions at a time. Only one athlete may be on the rig at a time.
  • Athletes may switch as often as necessary.
  • There is no minimum work requirement for either athlete.
  • Gymnastics may only begin once both athletes in the other pair have established the required front-rack hold.
  • If either holding athlete breaks the front-rack position, the working athlete must stop immediately.
  • Work may resume once both holding athletes have re-established the front-rack position.
  • Repetitions completed while the required hold is broken will not count.
Common No-Reps
  • Both athletes accumulate gymnastics repetitions at the same time.
  • A repetition does not meet the applicable movement standard.
  • A repetition is completed after either athlete in the holding pair has broken the front-rack hold.
  • The next round begins before both pairs have completed the current round.
Requirements
  • Each repetition begins with the athlete hanging beneath the bar with their arms fully extended.
  • At the top, the athlete's chin must clearly pass above the horizontal plane of the bar.
  • Strict, kipping or butterfly pull-ups are permitted.
Common No-Reps
  • The arms do not reach full extension at the bottom.
  • The chin does not clearly pass above the horizontal plane of the bar.
  • The athlete receives physical assistance.
  • The repetition is completed while the required front-rack hold is broken.
Applies to the round of 21 in the RX and Intermediate divisions.
Requirements
  • Each repetition begins with the athlete hanging beneath the bar with their arms fully extended.
  • At the top, the athlete's chest must make clear contact with the bar at or below the collarbone.
  • Strict, kipping or butterfly chest-to-bar pull-ups are permitted.
Common No-Reps
  • The arms do not reach full extension at the bottom.
  • The chest does not make clear contact with the bar.
  • Contact occurs above the collarbone.
  • The repetition is completed while the required front-rack hold is broken.
Applies to the round of 15 in the RX division, and to the rounds of 15 and 12 in the Intermediate division.
Requirements
  • Each repetition begins with the athlete hanging beneath the bar with their arms fully extended and their feet off the floor.
  • The athlete must pass through or over the pull-up bar.
  • No part of the athlete's arm other than the hands may make contact with the bar during the transition.
  • At the top, the athlete must reach a supported position above the bar with their arms fully extended.
  • The shoulders must be above or slightly in front of the bar.
Common No-Reps
  • The athlete does not begin with fully extended arms.
  • The athlete's feet touch the floor during the repetition.
  • The athlete rests a forearm or another part of the arm on the bar during the transition.
  • The athlete does not reach full arm extension in the supported position.
  • The repetition is completed while the required front-rack hold is broken.
  • The athlete's feet passes the height of the pull-up bar
Applies to the round of 12 in the RX division.
Requirements
  • The bar and platform will be set to the designated competition height.
  • Each repetition begins with the athlete's arms fully extended.
  • The athlete may jump and pull to complete the movement.
  • At the top, the athlete's chin must clearly pass above the horizontal plane of the bar.
  • The athlete must return to full arm extension before beginning the next repetition.
Common No-Reps
  • The arms do not reach full extension at the bottom.
  • The chin does not clearly pass above the horizontal plane of the bar.
  • The athlete begins the next repetition before returning to full extension.
  • The repetition is completed while the required front-rack hold is broken.
Applies to the round of 21 in the Beginner division.
Requirements
  • The bar and platform will be set to the designated competition height.
  • Each repetition begins with the athlete's arms fully extended.
  • The athlete may jump and pull to complete the movement.
  • At the top, the athlete's chest must make clear contact with the bar at or below the collarbone.
  • The athlete must return to full arm extension before beginning the next repetition.
Common No-Reps
  • The arms do not reach full extension at the bottom.
  • The chest does not make clear contact with the bar.
  • Contact occurs above the collarbone.
  • The athlete begins the next repetition before returning to full extension.
  • The repetition is completed while the required front-rack hold is broken.
Applies to the rounds of 15 and 12 in the Beginner division.
Requirements
  • Both athletes in the holding pair must establish the hang before the working pair may begin the snatches.
  • Both athletes must hang from their own pull-up bars with their feet off the floor or platform.
  • Any grip may be used.
  • The arms do not need to remain fully extended.
  • Grip changes are permitted, provided the athlete does not release the bar completely or touch the floor.
  • If either athlete releases the bar or touches the floor, the working pair must stop immediately.
  • Work may resume once both athletes have re-established the hang.
Common No-Reps and Penalties
  • The working pair begins before both holding athletes are hanging.
  • Either holding athlete releases any hand off the pull-up bar.
  • Either holding athlete touches the floor or platform.
  • The working pair continues snatching after the hold has been broken.
  • Any repetition completed after the hold is broken will not count.
Requirements
  • Each athlete in the holding pair must hold their own prescribed barbell.
  • Both barbells must be in the standing front-rack position before gymnastics repetitions may begin.
  • The barbell must rest across the athlete's shoulders and not the chest.
  • Both hands must remain in contact with the barbell.
  • The barbell may not be supported by a rack or any other equipment.
  • If either athlete lowers or drops their barbell, the working athlete must stop immediately.
  • Work may resume once both barbells have been returned to the front-rack position.
Common No-Reps and Penalties
  • Gymnastics begin before both barbells are in the front-rack position.
  • Either athlete removes either hand from the barbell.
  • A barbell is lowered below the permitted front-rack position.
  • A barbell is placed on a rack or supported by other equipment.
  • The working athlete continues after either front-rack hold has been broken.
  • Any repetition completed after the hold is broken will not count.

FREQUENTLY ASKED QUESTIONS

Team Format and Workout Flow
Yes. Teams may decide which pair begins the workout. The same pair order must be maintained throughout the event.
No. The two male/female pairs remain fixed throughout the workout.
No. MF Pair 1 completes the round of 21, followed by MF Pair 2. The same order is then followed for the rounds of 15 and 12.
The pairs change only after the working pair has completed both the snatches and gymnastics for that round.
The team may move to the next round only after both pairs have completed the current round.
Synchronised Snatches
No. They only need to clearly reach the required overhead finish position at the same time.
Yes. Any style of snatch is permitted, provided the movement standards are met.
No. The barbell must move from the floor directly into the overhead position.
The first athlete must remain in the overhead finish position until the second athlete reaches it. If the barbell is lowered before synchronisation is achieved, the repetition will not count.
A successful synchronised snatch counts as one repetition toward the team's score.
Shared Gymnastics
No. Only the snatches must be synchronised.
Yes. The pair may divide the repetitions in any manner.
No. One athlete may complete all the gymnastics repetitions if the pair chooses.
No. Only one athlete may accumulate repetitions at a time.
They may switch as often as needed.
Pull-Up Bar Hang
Yes. Both athletes in the non-working pair must maintain the hang.
No. Athletes may hang with bent or extended arms.
Yes, provided they do not release the bar completely or touch the floor.
The working pair must immediately stop snatching. Work may resume once both holding athletes are hanging again.
No. Previously completed repetitions remain valid. Repetitions completed after the hold was broken will not count.
Front-Rack Hold
Yes. The barbell may be supported across the shoulders in the front-rack position.
Yes. Both hands must remain in contact with the barbell.
Yes, provided the barbell remains in the front rack and both hands remain in contact with it.
The working athlete must immediately stop. Gymnastics may resume once both barbells have been returned to the front-rack position.
No. Athletes must support their own barbells throughout the hold.
Scoring and Tie-Break
The team is scored according to its total number of completed repetitions.
The tie-break is recorded when both pairs have completed the round of 21. The lower tie-break time ranks higher.
No. The pull-up bar hang and front-rack hold allow the other pair to work, but they do not add repetitions to the score.
No matches Try a different word or clear the search.

Workout 3

BATTLE TALLY

FOR TIME – 3 ROUNDS + FINISHER

TIME CAP: 12 MINUTES

RX

  • 21 | 15 | 9 Worm Thrusters 
  • 3 | 2 | 1 Rope Climbs Each Athlete
  • 7 | 5 | 3 Synchro Burpees Over Worm
  • Finisher:  30 Meter Worm Walking Lunge

Worm Weight: 175 kg

INTERMEDIATE

  • 21 | 15 | 9 Worm Thrusters 
  • 2 | 1 | 1 Rope Climbs Each Athlete
  • 7 | 5 | 3 Synchro Burpees Over Worm
  • Finisher:  30 Meter Worm Walking Lunge

Worm Weight: 135 kg

BEGINNER

  • 21 | 15 | 9 Worm Thrusters 
  • 2 | 1 | 1 Lay-To-Stand Rope Pull Each Athlete
  • 7 | 5 | 3 Synchro Burpees Over Worm
  • Finisher:  30 Meter Worm Walking Lunge

Worm Weight: 120 kg

WORKOUT NOTES

Workout Flow

All four athletes begin together with 21 Worm thrusters. The athletes then complete their prescribed rope repetitions one at a time. Each athlete must finish all their repetitions before the next athlete may begin. Once all four athletes have completed the rope section, the team reunites for seven synchronised burpees over the Worm.

The team then completes 15 Worm thrusters, followed by the second rope section and five synchronised burpees over the Worm. After completing 9 Worm thrusters, every athlete completes the final rope section before the team performs three synchronised burpees over the Worm. The workout finishes with a 30 m Worm walking lunge. The team’s time is recorded when the entire Worm and all four athletes have crossed the finish line.

  • Worm thrusters and burpees are completed by all four athletes together.
  • Only one athlete may perform the rope movement at a time.
  • Each athlete must complete all their prescribed rope repetitions before the next athlete begins.
  • All four athletes must finish a rope section before the team may continue.
  • Teams may not begin the next movement until the judge has confirmed completion of the current movement.
  • Athletes must remain within their designated competition lane.
  • Any repetition started before the time cap may be completed, provided the required movement standard is achieved before time expires.

MOVEMENT STANDARDS

Requirements
  • All four athletes perform the movement together.
  • The Worm must be supported on the same side of the team at the beginning of each repetition.
  • Each repetition begins with the team standing with the Worm supported on their shoulders.
  • All four athletes must descend into a squat.
  • At the bottom of the squat, the crease of each athlete's hip must pass clearly below the top of the knee.
  • Synchronisation is judged at the bottom of the squat. All four athletes must reach the required depth together.
  • The team must then stand and drive the Worm overhead in one continuous movement.
  • The repetition finishes with all four athletes standing at full extension of the hips and knees.
  • The Worm must pass overhead.
  • The team may change shoulders between repetitions, but not during a repetition.
  • The next repetition may only begin once the previous repetition has been completed.
Common No-Reps
  • Any athlete fails to reach the required squat depth.
  • The team does not reach the bottom position together.
  • Any athlete fails to reach full extension of the hips and knees.
  • The Worm does not pass overhead.
  • The team changes shoulders during the repetition.
Requirements
  • Only one athlete may work on the rope at a time.
  • The athlete begins each repetition with both feet on the floor.
  • The athlete must climb the rope and clearly touch the designated target with one hand.
  • Any climbing technique is permitted.
  • The athlete must descend under control.
  • For athlete safety, athletes may only release the rope once both hands have descended below the designated safety marker.
  • The repetition is complete when both feet have returned to the floor.
  • Each athlete must complete all their prescribed rope climbs before the next athlete may begin.
  • The next athlete may only begin once the previous athlete has completed their final repetition and returned to the floor.
  • All four athletes must complete the rope section before the team may advance to the next movement.
Common No-Reps
  • Releasing or dropping from the rope before both hands have passed below the designated safety marker.
Requirements
  • Only one athlete may work at a time.
  • Each repetition begins with the athlete lying flat on their back.
  • The athlete's shoulders must be in contact with the floor at the start of the repetition.
  • The athlete must use the rope to pull themselves from the lying position to a standing position.
  • The athlete must pull hand-over-hand along the rope.
  • The athlete may use their legs to assist with standing.
  • The repetition finishes when the athlete is standing with the hips and knees fully extended.
  • The athlete must lower themselves under control until their shoulders return to the floor before beginning the next repetition.
  • Each athlete must complete all their prescribed repetitions before the next athlete may begin.
  • All four athletes must complete the section before the team advances.
Common No-Reps
  • The athlete's shoulders do not touch the floor at the start of the repetition.
  • The athlete does not pull hand-over-hand along the rope.
  • The athlete fails to reach full extension of the hips and knees.
  • The next athlete begins before the previous athlete has completed their repetitions.
Requirements
  • All four athletes perform the burpees together.
  • Athletes may face any direction during the movement.
  • Synchronisation is judged at the bottom of the burpee.
  • All four athletes' chests and thighs must be touching the floor at the same time.
  • Athletes must jump over the Worm. A jump is required where both feet are in the air simultaneously at one point while passing over the worm.
  • A two-foot take-off or landing is not required.
  • Each athlete must pass completely over the Worm.
  • The repetition is complete once all four athletes have crossed to the opposite side.
  • The next repetition may only begin once all four athletes have crossed the Worm.
  • The Worm must remain stationary on the floor throughout each burpee section.
Common No-Reps
  • All four athletes' chests and thighs do not touch the floor together.
  • Any athlete moves around the end of the Worm instead of passing over it.
  • The next repetition begins before all four athletes have crossed the Worm.
Worm Walking Lunge movement demonstration
Requirements
  • All four athletes must carry the Worm on their shoulders.
  • The team must follow the marked 30 m course.
  • Athletes must remain in their designated positions on the Worm.
  • On every step, each athlete's trailing knee must clearly touch the floor.
  • All four athletes must reach full extension of the hips and knees between steps.
  • The Worm must remain supported by the team throughout the lunge.
  • The team may stop and rest while supporting the Worm.
  • The team may change shoulders, but the Worm must first be brought to a controlled stop.
  • The team must resume from the position where the Worm was stopped.
  • The workout finishes when the entire Worm and all four athletes have crossed the finish line.
Common No-Reps
  • Any athlete's trailing knee does not touch the floor.
  • Any athlete fails to reach full extension between steps.
  • The team advances while changing shoulders.
  • The Worm is dropped or advanced without being correctly supported.
If a no-rep occurs, the team must return to the last correctly completed position before continuing.

FREQUENTLY ASKED QUESTIONS

Team Format and Workout Flow
Thrusters and burpees are performed by all four athletes together. The rope section is completed by one athlete at a time.
No. Only one athlete may work on the rope at a time.
Yes. All four athletes must complete the rope section before the team may advance to the next movement.
No. Teams may not begin the next movement until the judge has confirmed completion of the current movement.
Yes. Athletes must remain within their designated competition lane throughout the workout.
Worm Thrusters
Yes. Synchronisation is judged at the bottom of the squat, and all four athletes must reach the required depth together.
Yes. The crease of each athlete's hip must pass clearly below the top of the knee.
Yes. The team must stand and drive the Worm overhead in one continuous movement, finishing at full extension of the hips and knees.
No. The team may change shoulders between repetitions, but not during one.
Any athlete missing the required squat depth, the team not reaching the bottom together, a missed full extension, the Worm not passing overhead, or a shoulder change during the repetition.
Rope Work
Rx athletes complete 3, then 2, then 1 rope climb across the three rounds. Intermediate athletes complete 2, then 1, then 1 rope climb. Beginner athletes complete 2, then 1, then 1 lay-to-stand rope pull.
Yes. The next athlete may only begin once the previous athlete has completed their final repetition and returned to the floor.
Only once both hands have descended below the designated safety marker. Releasing or dropping before that point will result in a no-rep.
The athlete lies flat with shoulders touching the floor, pulls hand-over-hand along the rope to standing, and must reach full extension of the hips and knees to complete the repetition.
Yes. The athlete may use their legs to assist with standing, provided the hand-over-hand pull along the rope is maintained.
Synchronised Burpees Over the Worm
Yes. Synchronisation is judged at the bottom, and all four athletes' chests and thighs must be touching the floor at the same time.
No. A two-foot take-off or landing is not required.
Both feet must be in the air simultaneously at one point while the athlete passes over the Worm.
No. Moving around the end of the Worm instead of passing over it will result in a no-rep.
Only once all four athletes have crossed the Worm from the previous repetition.
Worm Walking Lunge
The team follows a marked 30 m course while carrying the Worm on their shoulders.
One athlete must be nominated as the scorer before the team begins the lunges. The scorer starts at the back of the Worm, behind the first blue line. The team must lunge forward until both of the scorer's feet have passed the fifth blue line, completing 5 m. The team will then turn around, placing the scorer at the front of the Worm, and lunge back until both of the scorer's feet have passed the first blue line. The team must complete six 5 m lengths to finish the full 30 m. The same athlete must remain the scorer for all six lengths.
The trailing knee must clearly touch the floor, and all four athletes must reach full extension of the hips and knees between steps.
Yes, but the Worm must first be brought to a controlled stop, and the team must resume from the position where it stopped.
Yes, provided the Worm remains supported by the team throughout.
When the entire Worm and all four athletes have crossed the finish line.
Scoring and Tie-Break
The team is scored according to the total number of completed repetitions.
Each Worm thruster, each individual rope climb or lay-to-stand rope pull, and each synchronised burpee counts as one repetition. Each completed section of the Worm walking lunge counts as one repetition, according to the marked floor sections.
The tie-break is the time recorded after the team completes the nine Worm thrusters.
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ADDITIONAL INFO

ATHLETE RESPONSIBILITY

Athletes are responsible for familiarising themselves with the information, workout standards, and movement requirements published on this website before competition day.

There will be no formal athlete briefing on the day of the event. The information contained on this website serves as the official athlete briefing for the competition.

If there is anything significant that is unclear after reviewing the published information, athletes are encouraged to contact the organisers before competition day so that clarification can be provided where necessary.

For minor questions relating to workout flow, equipment setup, or movement standards, athletes may speak to their judge before the start of their heat.

Athletes are responsible for knowing their heat times and reporting to their assigned competition lane as indicated on the heat sheets. Competition schedules are tight, and late arrivals may miss their opportunity to compete.

Most importantly, come prepared, compete hard, support your fellow athletes, and enjoy the day.

Athlete Registration: 07h30 – 08h00
Competition Start: 08h30 SHARP

  • Registration will include:
    Athlete check-in
  • Athlete pack collection
  • Individual photos
  • A full group competition photo with all athletes

Please arrive on time to take part in the welcome and photos.

Athletes arriving late will still be able to register and receive their athlete packs after the competition, however photos and the group photo will already have taken place.

NOTE: This schedule is subject to change. Changes will be communicated to all athletes.

There will be designated parking areas for athletes, spectators, and vendors (see map below).

Please ensure you:

  • Park only in the designated areas
  • Familiarise yourself with the vendor zones and athlete warm-up areas
  • Keep access areas clear for the event crew and athletes
  • Keep access areas to surrounding business properties accessible
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Heat Sheets

Quartet Edition  |  12 September 2026  |  CrossFit Relentless Heart, Okavango Park

Full running order for the day

08:30 – 13:50

Lane draws and start times are provisional and may shift on the day. Follow the run order from the floor and listen for the heat call.

Judges’ decisions are final.

All scores must be verified by both the athlete and judge before the scorecard is signed and submitted.

By signing the scorecard, the athlete confirms that the score recorded is correct and accepts the result as final.

Appeals regarding scores, rep counts, penalties, no-reps, tie-break times, or range-of-motion standards will not be accepted once a scorecard has been signed.

Video footage, photographs, spectator observations, or athlete-recorded content may not be used to challenge or overturn judging decisions.

The Head Judge reserves the right to correct obvious administrative or scoring errors before final results are published.

Rumble is a community competition designed to challenge athletes, celebrate fitness, and bring people together. While every effort is made to ensure judging consistency and fairness, minor differences in judgement can occur in any live sporting event.

Athletes are expected to treat judges, volunteers, fellow competitors, and event staff with respect at all times. We ask everyone to remember that our judges are volunteers who have dedicated their time to making this event possible.

Compete hard, respect the standards, accept the result, and most importantly, enjoy the experience.

All judges at Rumble hold a valid CrossFit Judges Certificate and have been selected based on their experience and understanding of CrossFit movement standards.

The judging team participate in dedicated Judges Workshops prior to the competition to ensure consistency across all lanes and workouts.

Each workout will be overseen by designated Head Judges responsible for standard interpretation, judging consistency, and score verification.

Head Judges hold advanced CrossFit judging qualifications and have final authority on movement standards, no-rep calls, scoring interpretations, and competition-floor rulings during the event.

The goal of the judging team is to apply movement standards fairly, consistently, and equally to all athletes throughout the competition.

Rumble is built around the spirit of the CrossFit community. We encourage athletes to compete hard, support one another, and contribute to a positive competition atmosphere.

Athletes, judges, volunteers, staff, and spectators are expected to treat one another with respect at all times.

Celebrate great performances, encourage fellow competitors, and remember that everyone involved is working together to create a fun and memorable event.

Unsportsmanlike behaviour, abusive language, harassment, or disrespect toward judges, volunteers, athletes, or event staff will not be tolerated and may result in penalties or disqualification at the discretion of the Competition Director.

Most importantly, have fun, represent your gym well, and enjoy the experience.

Athlete safety is the highest priority.

The organisers reserve the right to stop an athlete from continuing if judges, medical personnel, or event staff believe continuing would pose a risk to the athlete or others.

Athletes participate at their own risk.

Prizes and awards will be presented following completion of the final event and verification of all scores.

Prize structures may be adjusted at the organisers’ discretion based on final participation numbers and sponsorship commitments.

PARTNERS

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