3 rounds of time of:
15 deadlifts, 225 lb.
35 overhead squats, 75 lb.
Time cap: 15 minutes
The workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1… go,” the athlete will perform 15 deadlifts, then 35 overhead squats, then 90 double-unders. Rounds will continue in this manner until the athlete has completed all 3 rounds or the clock reaches 15 minutes.
The athlete’s score is the time it takes to complete the workout or the number of repetitions completed before the time cap. Scores must be submitted in elapsed time. Do not use a countdown timer.
Separate bars may be used for the deadlifts and overhead squats. Collars must be placed on the outside of all the plates on any bar used during the workout.
There is no tiebreak for this workout.
- Standard bumper plates (18-inch diameter) to load to the appropriate weights for your division*
- Jump rope
*The official weight is in pounds. For your convenience, the minimum acceptable weights for the deadlift in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), and 43 kg (95 lb.). For the overhead squat, the minimum acceptable weights are 34 kg (75 lb.), 29 kg (65 lb.), 25 kg (55 lb.), and 20 kg (45 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 video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
All video submissions should film the plates and barbell(s) 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 should be clearly visible throughout the entire workout. Shoot the video from an angle so all movements 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.
1 of 5This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.2 of 5Starting with the barbell on the floor, the athlete lifts the bar to full extension. The rep is credited when the hips and knees are fully extended with the shoulders behind the bar. Once the rep is complete, the athlete may drop the bar from the top. The arms must remain straight throughout the repetition. No bouncing.3 of 5The hip crease must be clearly below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement. The barbell may not touch any part of the body other than the hands during the repetition.4 of 5The rep is credited when the barbell reaches full lockout overhead, with the athlete’s hips, knees, and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.5 of 5This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.