Complete as many rounds as possible in 15 minutes of:
100 overhead squats
50 box jumps
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
At the call of “3, 2, 1 … go,” the athlete will begin the pull-ups. After finishing 25 reps, the athlete will move to the rower and pull until 50 calories are complete. The athlete will then perform 100 overhead squats followed by 50 box jumps before returning to the pull-up bar and completing 25 pull-ups. The next round begins with 25 more pull-ups.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap.
Immediately before or after the athlete’s performance of the event, the athlete must weigh in either with a judge or on video. See the Liftoff rulebook for weigh-in protocol.
- Pull-up bar
- Rower that counts calories, similar in type and calibration to a Concept 2
- Box of appropriate height for your division
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.) for men and 15 kg (35 lb.) for women. Minimum box heights in centimeters are 60 cm (24 in.) and 50 cm (20 in.).
Video Submission Standards
Prior to starting, the athlete must state to the camera the code word “Lunar Module” and film the barbell to be used so the loads and measurements (height of box, jumping pull-up height) can be seen clearly. Filming the athlete weigh-in may be done before or after the workout. However, all video submissions must be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Athletes must record their body weight at the time of each Liftoff event performance (snatch, clean and jerk, and the workout). Body weights will be submitted, along with scores, for validation. Body weights are to be recorded in whole pounds only (no decimals). For example, if an athlete weighs in at 165.7 lb., their weight will be recorded as 165. If the event is conducted at an affiliate, the athlete’s judge will observe the weigh in and record the athlete’s body weight on the scorecard. For the video submissions, follow this procedure:
1. Shoes, weight belts, and knee sleeves may be removed prior to recording body weight.
2. Place the scale on a hard, even surface.
3. Zoom in on the scale to show that the scale, whether digital or analog, is set to zero.
4. Keeping the scale in the frame, zoom out so that both the athlete and the scale are completely visible. With the entire athlete and scale visible in the frame, have the athlete stand on the scale. With the athlete standing on the scale, the videographer then moves in close to the scale so that the number can be clearly seen on the video.
5. Review the video to make sure that the lift, weight used, and body weight were properly recorded (and all numbers were clearly viewable on video).
This procedure may be done before or after the athlete’s performance of the event, depending on the athlete’s preference. Edited or cut videos will not be accepted.
1 of 10This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top the chin must break the horizontal plane of the bar.2 of 10Pull-up Finish Position3 of 10The monitor must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated with their hands on the handle until the monitor reads 50 calories.4 of 10The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended and the bar directly over the middle of the body. The athlete may not use a rack.5 of 10Overhead Squat Start and Finish Position6 of 10Every rep must begin with both feet on the floor. The rep finishes with the athlete standing with the hips and knees fully extended while in control on top of the box. Rx’d athletes must use a two-foot takeoff and a two-foot landing. Scaled athletes may jump up or step up onto the box. Rx’d and scaled athletes may jump down or step down as long as they start each rep with both feet on the ground and finish each rep with both feet on the box.7 of 10Box Jump Finish Position8 of 10For the jumping pull-up (scaled only), the pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so their arms are fully extended. At the top the chin must break the horizontal plane of the bar.9 of 10Start of the Jumping Pull-up10 of 10Jumping Pull-up Finish Position