As a relay in the order M1-M2-F1-F2, each athlete completes:
30 deadlifts (185 / 135 lb.)
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.
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.
1 of 5The deadlift begins with the barbell on the ground and finishes when the athlete stands up the weight to full extension of the knees and hips, with their shoulders behind the bar at the top of the movement. The athlete may choose any grip they like, but their feet must be inside their hands. No sumo stances are permitted. Once the athlete has achieved lockout, they may drop the barbell from the top. Any repetition that is bounced will not count.2 of 5Deadlift Finish Position3 of 5Start the row at zero calories and stay on the rower until the display clearly states 30 calories. Reset the monitor before the next athlete starts.4 of 5On every repetition of the overhead squat, the athlete descends below parallel until the hip crease is clearly below the top of the knee. At the top of every rep, the knees, hips and arms must be locked out with the barbell clearly over the center of the athlete’s body.5 of 5Bottom of the Overhead Squat