Beginning on a 4-minute clock, complete as many reps as possible of:
15 squat cleans, 135 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 lb.
Stop at 20 minutes.
This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go!” the athlete will have 4 minutes to perform 25 toes-to-bars, followed by 50 double-unders, and then 15 squat cleans. If all 90 repetitions are not completed within 4 minutes, the athlete’s workout is over, and they will stop and record their score.
If all 90 repetitions are completed within the 4-minute window, the athlete will earn an additional 4 minutes to perform another 25 toes-to-bars, 50 double-unders and 13 squat cleans, this time at a heavier weight. If all 178 repetitions (90 from round 1, plus 88 from round 2) are completed by the 8-minute mark, the athlete will begin another round, and their time cap will be extended by an additional 4 minutes. After round 1, in each subsequent round, the weight of the clean will increase while the number of reps of the clean will decrease. Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round. This pattern of earning additional time will continue for up to 20 minutes, as long as a full round is completed before the next cutoff.
The workout is over when the athlete completes the final round of work within the designated time cap. In this case their time is their final score. If the athlete fails to complete all the repetitions within the cutoff time for a round, the athlete’s score is the number of repetitions completed up to their cutoff time. The final round ends at the 20-minute mark.
Another person may assist the athlete in changing the plates on the barbell during this workout, or multiple barbells may be used.
The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
If all 5 rounds are completed in under 20 minutes, enter the time at which the last rep of the cleans was completed, as this will be used for the tiebreak score rather than the time of completing the double-unders.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
• Pull-up bar
• Jump rope
• Standard bumper and metal plates to load to the appropriate weight for your division
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.) and 142 kg (315 lb.).
VIDEO SUBMISSION STANDARDS
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
1 of 6In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground. The feet must also be brought back behind the bar and the body at the start of each rep.2 of 6Both feet must come into contact with the bar at the same time, inside the hands.3 of 6This is the standard double-under in which the rope passes successfully under the feet twice for each jump. The rope must spin forward for the rep to count.4 of 6In the squat clean, the barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins next repetition. Only the athlete’s feet may touch the ground during the rep.5 of 6The athlete must pass through a full squat with the crease of the hips below the knees. Receiving the barbell in the bottom of the squat is not required. A power clean or split clean followed by a front squat will be permitted. Only the athletes feet may touch the ground during the repetition.6 of 6The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar.