As a relay in the order M1-M2-F1-F2, each athlete completes:
30 deadlifts (185 / 135 lb.)
30-calorie row
30 overhead squats (95 / 65 lb.)

  • At the call of “3, 2, 1 … go,” Male 1 performs 30 deadlifts (185 lb.), rows 30 calories and then does 30 overhead squats (95 lb.).

    When Male 1 finishes, he slaps hands with Male 2 who then performs the chipper.This process repeats for the two female athletes, who will use 135 lb. for the deadlift and 65 lb. for the overhead squat. ; after each athlete finishes, he or she tags in the next athlete (order: Male 1, Male 2, Female 1, Female 2). Only one athlete may work at a time.

    The team’s score is the time it takes for all members to complete the workout.

    • Four barbells

    • Bumper plates

    • Collars

    • Indoor rowing machine with a monitor that displays calories

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 84 / 60-kg deadlifts and 43 / 29-kg overhead squats for Rx’d, and 60 / 43-kg deadlifts and 29 / 20-kg overhead squats for Scaled.

    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.