5 rounds of:
13 shoulder-to-overheads, 135 lb.
Then, increase the weight for 5 rounds of:
7 shoulder-to-overheads, 185 lb.
Time cap: 15 minutes
The workout begins with the athlete standing under the rings. After the call of “3, 2, 1… go,” the athlete may perform 4 muscle-ups and 13 shoulder-to-overheads, using the lighter weight for 5 rounds. Upon completion of the first portion of the workout, the athlete may then continue to the second half: 5 rounds of 4 muscle-ups and 7 shoulder-to-overheads at the second weight.
Another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used. Collars must be placed on the outside of any plates used on the barbell.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap. Scores must be submitted in elapsed time. Do not use a countdown timer.
The scoring for this workout includes a tiebreak. At the end of the final set of 13 shoulder-to-overheads in the first couplet, time should be marked. When you submit your final results, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed your final shoulder-to-overhead of the first 5 rounds. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak will be ranked higher.
- Plates to load to the appropriate weights for your division*
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the shoulder-to-overhead are 83 kg (185 lb.), 61 kg (135 lb.), 56 kg (125 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 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 6The athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. No part of the foot may rise above the height of the rings during the kip. The athlete must pass through some portion of a dip before reaching lockout.2 of 6The rep is credited when the elbows are fully locked and the athlete is in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.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 athlete’s feet off the ground. Overhand, underhand, or mixed grip are all permitted.4 of 6The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.5 of 6The barbell must start on the floor. The athlete must bring the bar to the shoulders without assistance. Each rep begins with the barbell in the front-rack position and the bar in contact with the torso. No racks or jerk blocks may be used at any time.6 of 6The rep is credited when the barbell is fully locked out overhead with the athlete’s arms, hips, and legs extended. The feet must be in line under the body, and the bar must be over the center of the athlete’s body when viewed from profile. A press, push press, push jerk, or split jerk are all permitted as long as the athlete reaches the required finish position.