Regional
& Qualifier
Events

Competition Age

21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb. 
Chest-to-bar pull-ups

  • NOTES

    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.

    TIEBREAK

    There is no tiebreak for this workout.

    EQUIPMENT

       • Pull-up bar
       • Barbell
       • Collars
       • 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.