Semifinals
Workouts

Competition Age

For time:

30 muscle-ups
30-m dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-m dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-m dumbbell front-rack lunge
100 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 25 min.

Score submission deadline: Saturday at noon PT

  • Notes

    Prior to starting the workout, set up the workout area as shown in the floor plan. The dumbbells must always be returned behind the line furthest from the rings.

    This workout begins with the athlete standing on the far side of the 5-meter zone furthest from the rings. At “ 3, 2, 1 … go,” the athlete will move to the rings to complete 30 muscle-ups, then to the dumbbells to complete 30 meters of dumbbell front-rack lunges, changing direction after each 5-meter segment. Then they will complete 300 double-unders. They will continue in this fashion for 20 muscle-ups, 20 meters of dumbbell front-rack lunges, 200 double-unders, and then 10 muscle-ups, 10 meters of dumbbell front-rack lunges, and 100 double-unders. Time stops after the completion of the final double-under.

    The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed at the time cap. There is no tiebreak for this event. 

    After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

    Equipment

    • Rings

    • Two dumbbells, 50/35 lb.

    • Jump rope

    • Tape to mark the floor 

    *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.).

    Note: Athletes may use a single knee sleeve on each leg. Athletes wearing additional or modified equipment will face a penalty.

    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 and weights can be seen clearly.

    • Use the camera placement provided in the floor plan.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet 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 obscure the view of the athlete.

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