• At the call of “3, 2, 1 ... go,” one athlete may begin performing muscle-ups (push-ups for scaled). In order for the muscle-ups to count, coed partners (one man and one woman) must be holding the 350-lb. deadlift bar (270-lb. for scaled) in a static position at the waist. Teammates may rotate through the muscle-ups and deadlift static hold in any fashion until all muscle-ups have been completed. Each teammate must complete at least 1 muscle-up (or push-up) per round.

    Next, the athletes complete coed partner deadlifts. There must always be one male and one female on the barbell. Once all the deadlifts have been completed, the team performs the remaining rounds in the same manner.

    The team’s score is the total time to complete the workout. There is a time cap of 30 minutes. If your team did not complete the workout within the time cap, enter the number of reps you completed.

    • Barbell

    • Plates to load to the appropriate weight

    • Collars

    • Gymnastic Rings

    *The official weight is in pounds. For your convenience, the minimum acceptable weight in kilograms is 159 kg. For the scaled version, the acceptable weight in kilograms is 122 kg.

    Video Submission Standards

    Prior to starting, film the barbell and plates to be used so the loads 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.