Online Qualifier
Workouts

Competition Age

For time:

60 GHD sit-ups
6 rope climbs, 15 ft.
60 alternating single-leg squats
50 GHD sit-ups
5 rope climbs, 15 ft.
50 alternating single-leg squats
40 GHD sit-ups
4 rope climbs, 15 ft.
40 alternating single-leg squats

Time cap: 20 min.

*Occupational Games athletes must complete the 16-54 variation of the workout.

Score Submission Deadline: Friday, May 7, 12:00 p.m. (noon) PT

  • Notes

    Prior to starting, athletes must set up the competition area as shown in the floor plan.

    This workout begins with the athlete standing across the 5-foot line, facing the GHD. After the call of “3, 2, 1 … go,” the athlete may move to the GHD for 60 GHD sit-ups, then to the rope for 6 rope climbs, and then back to the starting position facing the GHD for 60 alternating single-leg squats. Continue in this fashion, decreasing the number of repetitions each round. Time stops after the completion of the final single-leg squat.

    The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 20-minute time cap.

    Athletes competing in the Occupational Games MUST perform the 16-54 workout variation.

    Tiebreak (if applicable)

    The time should be recorded after the completion of each set of GHD sit-ups.

    If the athlete completes the workout before the time cap, there will be no tiebreaker. 

    If the athlete does not complete the workout before the time cap, when they log their score they will enter the total number of reps they completed as well as the time at which they completed their last full set of GHD sit-ups. 

    In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher. 

    Do NOT use a countdown timer.

    Equipment

    • GHD set to the appropriate height

    • Climbing rope, measured and marked to the designated height

    • 14-15/55+ 

      • Dumbbells (or other implement) to anchor the feet for sit-ups

      • AbMat (optional)

      • Box of appropriate height

      • Medicine ball of appropriate weight 

    • Tape to mark the floor

    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 may be disqualified from the competition.

    Video Submission Standards

    • Shoot the video according to the diagram provided.

    • Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.

    • Film ALL competition area measurements so the distances and/or heights can be seen clearly.

    • Videos must be uncut and unedited to accurately display the performance.

    • A clock or timer must be visible throughout the workout.

    • Videos shot with a fisheye lens or similar lens may be rejected.

    • Do NOT use a countdown timer.

    • Ensure the judge does not obstruct the view of the athlete.

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