Relay as individuals
25 deadlifts (225 / 155 lb.)
50 box jump overs (24 / 20 in.)
Time cap: 25 minutes
At the call of "3, 2, 1 ... go," the first male athlete will begin the double-unders. He will complete 100 double-unders, 25 toes-to-bars, 25 deadlifts and 50 box jump overs before tagging the first female athlete to begin her double-unders. After she completes all four movements, she will tag the next male athlete, and then he will tag the next female athlete after he finishes the movements. Time will stop when the fourth athlete completes the last box jump over.
The team’s score is its total time. Time should also be marked at the points when each athlete completes their box jump overs, as these will be displayed as a split time. If the workout is not completed within the time cap, record the total number of repetitions completed up to that point, as that will be used as the team’s score.
For each workout, be sure the team has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions. Any team 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.
Standard bumper plates (18-in. diameter) and change plates to load to the appropriate weight for your division
Box of appropriate height for your division that is at least 15-by-15 in. wide on top
*The official weight is in pounds and box dimensions are in inches. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 70 kg (155 lb.) and 47 kg (105 lb.). Minimum box heights in centimeters are 60 cm (24 in.) and 50 cm (20 in.). Boxes should be at least 38-by-38 cm on top.
Video Submission Standards
Prior to starting, film the barbells, plates and boxes to be used so the loads and measurements (height of box as well as dimensions of top) can be seen clearly. All video submissions must be uncut and unedited in order to accurately display the performance. An additional 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 16This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count.2 of 16In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended, and the feet must be off the ground and brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.3 of 16Top of the Toes-to-Bar4 of 16This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing.5 of 16Top of the Deadlift6 of 16Athletes must be facing the box at the start of each rep. The athlete must jump onto the box using a two-foot takeoff, land on top of the box using a two-foot landing, then get down from the box on the opposite side to begin the next rep. There is no requirement to stand tall while on top of the box, and athletes may step down or jump down when returning to the ground. Each rep is counted when the athlete lands on the opposite side of the box. A running start is permitted as long as a two-foot takeoff is used. Lateral jumps are not allowed. Only the athlete's feet may touch the box. In addition to the height requirement, each box must have a top that is at least 15-by-15 inches.7 of 16Top of the Box Jump8 of 16Box Jump-Over9 of 16Box Jump-Over Finish Position10 of 16For the scaled workout, this is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count.11 of 16For the scaled workout, each rep of the sit-up begins with the athlete’s shoulder blades in contact with the floor, their knees bent with their feet anchored, and their hands touching the floor above their head. At the top, the athlete will raise their torso so that their chest is upright and their hands touch their toes or the dumbbells. AbMats are permitted.12 of 16Sit-up Finish Position13 of 16For the scaled workout, the athlete must jump or step onto the box, stand on top of the box with both feet, then get down from the box on the opposite side to begin the next rep. There is no requirement to stand tall while on top of the box, and athletes may step down or jump down when returning to the ground. Each rep is counted when the athlete lands on the opposite side of the box. Only the athlete's feet may touch the box. In addition to the height requirement, each box must have a top that is at least 15-by-15 inches.14 of 16Top of the Step-up15 of 16Stepping Off the Box16 of 16Step-up Finish Position