Prior to starting, set up the floor plan as shown. Face the camera during the crossovers.
This test begins standing tall with the athlete’s back to the dumbbell with the jump rope on the ground. After “3, 2, 1, … go,” turn around and complete 8 dumbbell snatches with the first arm then 8 dumbbell overhead walking lunges using the same arm. After completing the overhead walking lunges, turn around, switch arms and complete the same sequence of 8 dumbbell snatches and 8 overhead walking lunges using the second arm. Then, move to the jump rope and complete 40 crossovers facing the camera. Continue this sequence until the full 12 minutes has expired.
After completing a round, you may begin the next round with the arm of your choice.
Your score will be the total number of repetitions completed before the 12-minute time cap.
There is no tiebreak for this test.
• Dumbbell of appropriate weight for the athlete’s division.*
• Jump rope.
* The official weight is in pounds.
For your convenience, the minimum acceptable weights in kilograms for the dumbbells are 22.5 kg (50 lb) and 32.5 kg (70 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 test standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the test.
Video Submission Standards
• All athletes MUST submit a video with their score for validation purposes.
• 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 . 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 test.
• Videos shot with a fisheye lens or similar lens may be rejected.
• Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos.
• Do NOT use a countdown timer.
• Ensure the judge does not obstruct the view of the athlete.