Regional
& Qualifier
Events

Competition Age

For time:
4 thrusters
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

Men use 135 lb.

Time cap: 10 minutes

  • NOTES

    This workout begins with the barbell resting on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete will reach down and begin the thrusters. After 4 reps are complete, the athlete will move to the rope and perform 1 climb before returning to the barbell. In the second round, the athlete will perform 8 thrusters and 2 climbs, then 12 thrusters and 3 climbs in the third round. This workout ends when the athlete touches the 15-ft. target at the top of the final climb.

    Every second counts in this workout. The athlete’s score will be the time it takes to complete all 30 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 6:32.7, his or her score is 6:32. There is a 10-minute time cap. If the athlete does not finish all 30 reps before the time cap, his or her score will be the number of reps completed.

    EQUIPMENT

    • Barbell
    • Collars
    • Plates to load to the appropriate weight for your division*
    • Climbing rope with a clearly visible mark at 15 ft. and 11 ft. 

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg (135 lb.), 43 kg (95 lb.) and 29 kg (65 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 barbell and plates, and the measurement of the rope markers so the loads and heights 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 seen clearly meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.