Event 3
Competition Age

Complete as many rounds as possible in 12 minutes of:

25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-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 12-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

    • Barbell

    • 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.) and 15 kg (35 lb.). 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 password “Rocket” 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.

    Weigh-in Protocol

    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. See the Liftoff Rulebook for weigh-in protocol.

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