M/F pair 1:
70 synchro GHD sit-ups
14 rope climbs, one 15-ft. rope, switch as needed
70 synchro alternating single leg squats
50 synchro GHD sit-ups
10 rope climbs, one 15-ft. rope, switch as needed
50 synchro alternating single leg squats
When M/F pair 1 finishes, M/F pair 2 completes the sequence.
Time cap: 25 min.
Score Submission Deadline: Friday, April 23, 12:00 p.m. (noon) PT
Prior to starting, athletes must set up the competition area as shown in the floor plan.
This workout begins with all athletes standing on the far side of the 5-foot box, facing the GHDs. After the call of “3, 2, 1 … go,” the first male/female pair may move to the GHDs for 70 GHD sit-ups, then to the rope for 14 rope climbs, and then back to the starting position facing the GHD for 70 synchro, alternating single-leg squats. They will continue in this fashion for the sets of 50, 10, and 50 reps.
The second pair can get ready in the GHDs while the first pair completes the final set of single-leg squats. After completing the final synchro, single-leg squat, the first pair will tag the second male/female pair in the GHDs to complete the same sequence. Time stops after the second pair completes the final synchro single-leg squat.
The team’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 25-minute time cap.
Tiebreak (if applicable)
The time should be recorded after the first male/female pair completes the workout.
If the team completes the workout before the time cap, there will be no tiebreaker.
If the team 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 the first pair completed their workout.
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.
- Two GHDs, each set to the appropriate height
- One 15-ft. climbing rope, measured and marked to the designated height
- Tape to mark the floor
- One judge
For each workout, be sure the team 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
Shoot the video according to the floor plan provided.
Film ALL competition area measurements so the distances and/or heights can be seen clearly.
Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.
Videos must be uncut and unedited to accurately display the performance.
A clock or timer must be visible throughout the workout.
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.
Ensure the judge does not obstruct the view of the athletes.
1 of 10Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads.2 of 10The athlete must touch the ground or designated riser with both hands before returning to the seated position. The touch on the ground or riser must be overhead, not to the side of the body. The fingers must be at least in line with the top of the head when viewed from profile. Both athletes must touch the ground/riser together.3 of 10Both athletes must touch the foot pads together If one athlete arrives at either position ahead of the other, they may hold that position for the other athlete The rep is credited when both hands touch the foot pads.4 of 10Equipment note: The distance from the top of the seat pad to the floor may be no lower than 40 inches for men and 37 inches for women.5 of 10If the athlete is using a GHD that EXCEEDS the 40/37-inch requirement, they may touch an elevated target that creates the 40/37-inch distance (i.e., they may use a 6-inch riser on a 43-inch GHD to create a net height of 37 inches). If the athlete is using a GHD that is BELOW the 40/37-inch requirement, they may elevate the GHD to create the 40/37-inch distance.6 of 10Each rep starts with both feet on the ground. The athlete may jump into the rope climb. Any style of climbing is permitted.7 of 10The rep is credited when one hand clearly touches above the designated 15-ft. mark. Athletes may choose to touch a fixed object, such as a beam or the ceiling, so long as the object is at least 15-ft. high. There is no requirement during the descent of the climb. Only one rope may be used Pairs may break up the repetitions anyhow A tag is NOT required to switch the climbing athlete The working partner must return to the ground before the non-working partner may begin climbing.8 of 10The athlete must return to the starting position across the line, facing the GHD. If the foot on the ground touches or crosses the line at any time, the rep will not count. Each rep begins with the hips and knee extended on the working leg. The non-working leg must remain in front of the body; it cannot pass beyond the profile of the athlete’s body. Athletes may NOT rest the non-working leg on the working leg or use the hands/arms to push into the working leg. Athletes MAY hold on to the non-working leg.9 of 10The hip crease must pass below the top of the knee on the working leg. Both athletes must reach the bottom position (below parallel) together. If any other part of the athlete’s body other than the working foot touches the floor before lockout, the rep will not count.10 of 10The rep is credited when the athlete reaches full hip and knee extension of the working leg is reached with the non-working leg clearly off the ground. Athletes must alternate legs after every successful rep. Athletes must complete a successful rep on one side before beginning a rep on the other. If one athlete arrives at either position ahead of the other, they may hold that position for the other athlete.