Relay as individuals

100 double-unders

25 toes-to-bars

25 deadlifts (225 / 155 lb.)

50 box jump overs (24 / 20 in.)


Order: M-F-M-F

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.


    • Jump rope

    • Pull-up bar

    • Barbell

    • Collars

    • 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.