21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.
This workout begins with the athlete standing tall in front of the barbell. At the call of “3, 2, 1 … go!” the athlete will reach down, clean the barbell and begin the set of 21 shoulder-to-overheads. They will then move to the pull-up bar for 21 pull-ups, then back to the barbell for 15 shoulder-to-overheads, followed by 15 pull-ups, and finishing with 9 shoulder-to-overheads and 9 pull-ups. The workout ends when the final rep of the pull-ups is successfully completed.
Every second counts in this workout. The score will be the time it takes to complete all 90 repetitions. There is no time cap for this workout. Time will be recorded in full seconds. Do not round up. If you finish in 4:25.7, your score is 4:25.
There is no tiebreak for this workout.
• Pull-up bar
• Plates to load to the appropriate weight for your division
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb.), 43 kg (95 lb.) and 61 kg (135 lb.).
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.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
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 clock or timer with the running workout time clearly visible 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 6Every repetition of the shoulder-to-overhead must have the barbell begin in the front-rack position. Using a rack is not permitted.2 of 6Every repetition of the shoulder-to-overhead must have the barbell finish fully locked out overhead. This means the arms, hips and legs are extended, with the feet in line under the body, and the bar over the center of the athlete's body when viewed from profile.3 of 6This is a standard chest-to-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.4 of 6At the top, the chest must clearly come into contact with the bar below the collarbone.5 of 6This 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.6 of 6At the top, the chin must break the horizontal plane of the bar.