8 rounds for time:
1 legless rope climb
6 farmers carries
15 box jumps
Two 24-kg kettlebells, 25-ft farmers carry, 15-ft rope climb, 24-in box
Time cap: 20 minutes
Prior to starting the workout, set up the floor plan as shown. The kettlebells and box must be on the same side of the competition floor.
Begin this workout standing on the side of the competition floor furthest from the rope. At the call of “3, 2, 1 … go,” run to the rope and complete 1 legless rope climb, and then move to the kettlebells and complete 6 farmers carries. Each farmers carry is 1 length (25 ft) of the competition floor. Next, move to the box and complete 15 box jumps. Continue in this fashion for 8 rounds. Time stops when you reach the finish position on the final box jump.
Your score will be the total time taken to complete the workout. In the event of a time cap, your score will be the total number of repetitions completed at the 20-minute mark.
After the workout is complete, walk to the camera and state the password BEFORE turning off or moving the camera.
Two kettlebells of appropriate weight for your division*
Box of the appropriate height for your division
*The official weight is in kilograms. For your convenience, the minimum acceptable weights in pounds are 35 lb (16 kg), 53 lb (24 kg), and 70 lb (32 kg).
Be sure you 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, you may not receive assistance with your 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 athlete 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 athlete.
After the workout is complete, STATE THE PASSWORD before turning off or moving the camera.
1 of 8Start each rep with both feet on the ground. You may jump into the rope climb. You may NOT use your legs during the ascent. Pinching or clamping the rope with your legs is not permitted during the ascent.2 of 8The rep is credited when one hand clearly touches above the designated mark. You may choose to touch a fixed object, such as a beam or the ceiling, so long as the object is at least as high as the designated height. There is no requirement during the descent of the climb. You may use your legs ONLY AFTER you have completed the touch above the designated height.3 of 81 repetition of the farmers carry is 1 length of the competition floor (25 ft).4 of 8Begin each rep with both feet behind the line and the kettlebells off the floor in the hang position. You may NOT use gymnastics grips during this workout. The kettlebells must be held in the hang position. If the kettlebells touch the ground between the lines at any time, the rep will not count. In the event of a no rep, you must return behind the line and complete the entire length again.5 of 8Both feet must completely cross the line at the end of each rep. Touching the line will not count. You may not receive assistance moving or resetting the kettlebells.6 of 8Start with both feet on the ground and face the side of the box. A two-foot takeoff is required Do NOT angle the box and jump up on the corner.7 of 8Stepping up onto the box is not permitted. Only your feet may make contact with the box. Using your hands to push into your legs is not allowed.8 of 8The rep is credited when: both feet are on top of the box; and your hips and knees are fully extended, and your head and shoulders are over your hips. Jumping off the box and reaching extension in midair is a no rep. You may step or jump down from the box.