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
30 GHD sit-ups
3 rope climbs, 15 ft.
30 alternating single-leg squats
Time cap: 20 min.
Submit score by 12 p.m. (noon) PT on Friday, April 9.
Prior to starting, athletes must set up the competition area as shown in the floor plan (see scorecard).
This workout begins with the athlete standing across the 5-ft. 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.
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.
- GHD set to the appropriate height
- Climbing rope, measured and marked to the designated height
- 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.
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 of the ground.
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 obscure the view of the athlete.
1 of 11Each rep begins and ends with the athlete seated at the top of the GHD with hands touching the foot pads.2 of 11The 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.3 of 11The rep is credited when both hands touch the foot pads.4 of 11Equipment 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 11If 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).6 of 11If 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.7 of 11Each rep starts with both feet on the ground. The athlete may jump into the rope climb. Any style of climbing is permitted.8 of 11The 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.9 of 11The 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.10 of 11The hip crease must pass below the top of the knee on the working leg. If any other part of the athlete’s body other than the working foot touches the floor before lockout, the rep will not count.11 of 11The 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.