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.