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 over the line, away from the wall. After the call of “3, 2, 1… go,” the athlete may move to the wall and complete 10 strict handstand push-ups, then move to the dumbbells for 10 hang power cleans, and finally the rope for 50 double-unders. Complete this sequence for 3 rounds. After the final double-under on the final round, the mandatory 1-minute rest period begins.
The next segment of the workout begins with the athlete standing over the line, away from the wall. After exactly 1 minute of rest, the athlete may begin 10 kipping handstand push-ups, then move to the dumbbells for 10 shoulder-to-overheads, and finally, move to the rope for 50 double-unders. Complete this sequence for 3 rounds. Time stops after the final double-under is completed.
The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.
There is no tiebreak for this workout.
- Two dumbbells, 35/50 lb.*
- Tape to mark the floor
- Jump rope
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.).
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 workout standards video may be disqualified from the competition.