Semifinals Workouts

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 after athletes complete the dumbbell front-rack lunges. The team will need two judges; one judge for the men and one judge for the women.

This workout begins with the team standing behind the line under the rings. At “3, 2, 1 … go,” the women will move to their dumbbells and the men will move to the jump rope. The women will complete 30 meters of synchro dumbbell front-rack lunges, changing directions every 5 meters, while the men complete 200 double-unders with one athlete working at a time, switching as needed. If one pair finishes ahead of the other, they must wait on the side of the field away from the rings until the other pair is finished. 

When both pairs have completed the first set of lunges and double-unders, each pair then must accumulate 30 muscle-ups on their set of rings, with the men on one set and the women on the other. One man and one woman may advance to their rings. Their partners must wait by the dumbbells. The working athlete may run back across the 5-meter mark and tag their resting partner to switch at any time. When all repetitions have been completed on both sets of rings, teams will return to the dumbbells and ropes to begin the next round. All muscle-ups must be completed and all teammates must cross the line closest to the dumbbells before work can begin on the next set of lunges or double-unders.

After both pairs have finished the 30 muscle-ups, the men will return to the jump rope and the women will begin the second set of lunges, following the same pattern performed for the first set of lunges, double-unders, and muscle-ups. 

The teammates will continue in this fashion until all repetitions are completed or they reach the time cap. Time stops after the completion of the final muscle-up by the final pair or at 25 minutes.

The team’s score will be the total time taken to complete the event or the total number of repetitions completed at the time cap. There is no tie break for this event. 

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

Equipment

• Two judges

  • One judge for the men

  • One judge for the women

• Rings

• Dumbbells

  • Four 50-lb. dumbbells

  • Four 35-lb. dumbbells

• Jump rope for each athlete

• Tape to mark the floor

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

For each workout, be sure the team has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any team that 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 judges do not obstruct the view of the athletes.