For time:
Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F - 30-lb. dumbbells to 20-inch box

M - 45-lb. dumbbells to 24-inch box

  • At the call of “3, 2, 1 … go,” one female athlete will perform 100 double-unders with the rope spinning forward underneath her feet twice for each repetition. Once Female 1 finishes, Female 2 will perform 100 double-unders.

    Next, the pair will advance to the Concept 2 rower. There, the women will complete a total of 75 calories, divided however they choose.

    Last, the pair will advance to the 20-inch box. With 30-lb. dumbbells held in each hand in the hang position, one female teammate will step up onto the box and get full extension of the knees and hips before stepping down. The women will complete a total of 50 step-ups, handing off the single pair of dumbbells each time they alternate. Jumping up and down is not permitted.

    After the female pair’s final step-up, the judge will note the time (this will be used as a split time) and the female pair will slap hands with the male pair. The men will then complete the same movements and reps, but with a 24-inch box and two 45-lb. dumbbells during their step-ups.

    The team’s score is its total time. There is no time cap.

    Equipment

    • Jump ropes

    • An indoor rower with a monitor that measures calories

    • Two 30-lb. dumbbells

    • Two 45-lb. dumbbells

    • 20-inch box

    • 24-inch box

    Video Submission Standards

    Prior to starting, film the dumbbells and boxes to be used so the loads and heights can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.