3 rounds for time of:
9 bar muscle-ups
Time cap: 12 minutes
This event begins with the athlete standing under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete may perform 3 rounds of 9 bar muscle-ups and 18 toes-to-bars.
The athlete’s score will be the total time it takes to complete the entire event or the total number of repetitions completed before the 12-minute time cap. There is no tiebreak for this event.
- Pull-up bar
- Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
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 event standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
- Videos must be uncut and unedited to accurately display the performance.
- Film a close-up of the pull-up bar so it can be seen clearly.
- Your judge and a clock or timer must be visible throughout the event.
- Shoot the video so all exercises can be seen clearly meeting the movement standards.
- Videos shot with a fisheye lens or similar lens may be rejected.
- Do NOT use a countdown timer.
1 of 6For the bar muscle-up: Must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.2 of 6The rep is credited when the arms are fully locked out in the support position above the bar, with the shoulders over or in front of the bar. Must pass through some portion of a dip before locking out over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar during the rep. Removing the hands and resting in the support position is not allowed.3 of 6For the toes-to-bar, begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted.4 of 6The rep is credited when both feet come in contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.5 of 6For the chest-to-bar pull-up: At the start of each rep, arms must be fully extended, feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met.6 of 6The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.