In relay style with one athlete working at a time, complete the following for time:
27 thrusters, weight 1
21 chest-to-bar pull-ups
15 thrusters, weight 2
9 ring muscle-ups
♀ 65, then 95 lb (29, then 43 kg)
♂ 95, then 135 lb (43, then 61 kg)
Time cap: 20 minutes
Prior to starting the workout, set up the competition floor as shown. Note the rings may be placed anywhere between the pull-up bar and the start line. For safety, ensure the barbells are positioned to the side and away from the rings.
This workout begins with all four athletes standing behind the start line (behind the pull-up bar). After “3, 2, 1 … go,” the first male athlete will run across the floor to the first barbell and begin 27 thrusters, then run across the line to the pull-up bar, face the barbells, and complete 21 chest-to-bar pull-ups, then return to the second barbell and complete 15 thrusters, and finally, move to the rings and complete 9 muscle-ups. After the muscle-ups, the athlete will run back over the start line (under the pull-up bar), which will release the next athlete. Each athlete will continue in this fashion. Time stops when the second female athlete has finished her muscle-ups and crossed the start line.
The team’s score is the total time taken to complete the workout. In the event of a time cap, the team’s score will be the total number of repetitions completed.
Tiebreak (if applicable)
The time should be recorded after each athlete completes their portion of the workout. These times will be used in the event of a tie.
In the case of a tie (i.e., teams complete the same number of reps), the team with the lower tiebreak time will be ranked higher.
Do NOT use a countdown timer.
Tape to mark the floor
2 barbells (each) 35/45 lb (15/20 kg)
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb), 43 kg (95 lb), and 61 kg (135 lb).
For each workout, be sure the athletes have 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. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.
Video Submission Standards
Film ALL competition area measurements so the distances and weights can be seen clearly.
Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athletes during all movements.
Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (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 athletes.
1 of 5For the thrusters, the athlete and barbell must remain on the side of the tape line furthest from the pull-up bar. If the plates or the athlete’s foot touch the line at any time, the rep will not count. Each set of thrusters begins with the barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the floor.2 of 5The rep is credited when: the athlete’s hips, knees, and arms are fully extended; and the bar is directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Athletes may NOT receive assistance moving or resetting their barbell.3 of 5The athlete MUST face the barbells during the chest-to-bar pull-ups. The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met.4 of 5The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.5 of 5For the muscle-up, athletes must begin each rep hanging from the rings, with arms fully extended and feet off the ground. Kipping is allowed, but uprises and swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the rings is required. No part of the foot may rise above the bottom of the rings during the kip.