amrap · cap 720s · Reps · 12 min window

T1: Endurance

AMRAP 12

Pair 1

Sandbag carry

Pair 2

16 Synchro burpees

– Then -

‘X’

\*’X’ Movement

Round 1: 16 Synchro 16 Snatch

Round 2: 16 Synchro DB reverse lunges

Round 3: 16 Synchro DB goblet squats

Round 4: 16 Synchro OA DB S2OH

Weights

Male sandbag: 45kg

Female sandbag: 25kg

Male DB’s: 2 x 17,5kg & 2 x 15kg

Female DB’s: 2 x 10kg & 2 x 8kg

Movement Standards & TO Reference

Each movement links to its full rulebook entry — standards, rep requirements, and the judging reference technical officials train against.

Source: Efterskole Funktionel Fitness Cup 2025