Quarterfinals
Workouts

Competition Age

3 rounds for time:

30 alternating single-leg squats 
30 GHD sit-ups
10 muscle-ups

Time cap: 15 minutes

  • Notes

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

    This workout begins with the athlete standing behind the start line and facing the GHD. After the call of “3, 2, 1… go,” the athlete will step over the line and perform 30 alternating single-leg squats, then move to the GHD for 30 GHD sit-ups (reaching back toward the rings at the bottom), and then to the rings for 10 muscle-ups. Complete this sequence for 3 rounds. Time stops after the athlete is locked out in a position of support in the final muscle-up.

    The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

    There is no tiebreak for this workout.

    Equipment

    • Tape to mark the floor

    • Gymnastics rings

    • GHD

    For each workout, 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.

    Video Submission Standards

    • Film ALL competition area measurements so the distances can be seen clearly.

    • Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet (90 cm) off 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 obstruct the view of the athlete.

Premier Partners
Event Partners