Open Workouts

The athlete begins by standing with the feet together underneath a pull-up bar. While standing with the hips and knees straight, extend the arms overhead. The arms must be in line with the torso when viewed from profile. Touch the thumbs of each hand together and extend the fingers. The athlete’s fingers cannot touch the pull-up bar in the measuring position. The pull-up bar must be above the athlete’s fingertips. Clearly show the measurement process during the video submission. An exercise mat or similar equipment may be used to decrease the distance between the ground and the pull-up bar. Surfaces that aid in jumping or rebounding, such as spring-floors, are not permitted.

Athletes must touch the chest and thighs to the ground at the bottom of each burpee. Athletes may choose to step or jump into this position. If the athlete is using an exercise mat (or other equipment) to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.

At the top of each burpee, complete a pull-up. There is no hanging requirement during the pull-up. Athletes may jump directly into the finish of the pull-up position, or jump to the bar, hang, then complete a pull-up (kipping or strict).

The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Any style of pull-up is permitted. 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. If you miss the pull-up bar or do not achieve the finish position, you must complete the pull-up before beginning the next rep. You do not have to repeat the burpee if you miss the pull-up.

Before starting, scaled athletes must establish the same measurement for the burpee pull-up. Athletes must touch the chest and thighs to the ground at the bottom of each burpee. Athletes may choose to step or jump into this position. If the athlete is using an exercise mat (or other equipment) to decrease the distance between the ground and the pull-up bar, the entire body must be on the same surface in the bottom position.

At the top of each burpee, scaled athletes must touch the pull-up bar with both hands at the same time before returning to the ground for the next rep. If the athlete misses the pull-up bar with one or both hands, they must repeat the touch. Repeating the full burpee is not required.

Each rep of the shuttle run = 50 ft (15.24 m) - 25 ft (7.62 m) down + 25 ft (7.62 m) back.

Each rep starts with the feet clearly behind the start line.

At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count.

On the final shuttle run of each round, the athlete must simply pass the line to begin the burpee pull-ups. One repetition of the shuttle run = 50 ft. If the athlete is time-capped on the shuttle run and does not complete the full 50 ft, the repetition will not count. There is no partial credit for completing 25 ft of the shuttle-run repetition.

Each thruster attempt begins with the barbell on the ground. Collars must be placed outside the plates before beginning any attempt. The crease of the hips must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed but not required when the bar is taken from the floor.

The rep is credited when: The athlete’s hips, knees, and arms are fully extended. The bar is directly over, or slightly behind, the middle of the 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. Athletes are allowed to receive assistance loading the bar for their next lift. Any successful attempt where the bar leaves the ground before the 5-minute time cap will count. If submitting a video, after finishing the final lift, remove and film all plates used on the bar to verify the load.