This workout begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will jump up and begin performing pull-ups. Once 25 reps are complete, the athlete will move to the barbell for the cleans. Once 5 cleans are complete, the athlete will move back to the pull-up bar and begin the next round. The athlete will repeat this for a total of 4 rounds. The workout is complete when the athlete reaches full extension on the final clean.
Every second counts in this workout. The athlete’s score will be the time it takes to complete all 120 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, his or her score is 10:32. There is a 15-minute time cap. If the athlete does not finish all 120 reps before the time cap, his or her score will be the number of reps completed.
- 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 111 kg (245 lb.), 77 kg (170 lb.), 70 kg (155 lb.) and 47 kg (105 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 pull-up bar, 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 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.