Complete as many reps as possible in 10 minutes of:
*2 athletes may work at once
Order: All together
Time cap: 10 minutes
Athletes will use two sets of gymnastics rings to accumulate as many muscle-ups as possible in 10 minutes. A male/female pair will be assigned to a set of rings (or pull-up bar for scaled). Athletes may only perform reps on their assigned rings. At the call of At the call of "3, 2, 1…go," each pair can begin accumulating muscle-ups. Athletes may perform as many or as few muscle-ups as they’d like before switching with the other athlete in their pair. Two athletes may work at a time, and there is no need for synchronization.
The team's score will be the total number of reps accumulated by all four athletes at the end of 10 minutes.
Teams having their workouts validated at an affiliate must use a judge. In this workout, where multiple athletes are completing reps simultaneously, teams should use additional judges as needed to ensure all standards are met.
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.
2 pairs of gymnastics rings
2 pull-up bars (scaled workout)
Video Submission Standards
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 4In the muscle-up, the athlete must begin with, or pass through, a hang below the rings with arms fully extended (with or without a 'false grip') and the feet off the ground. At the top, the elbows must be fully locked out while supporting the athlete above the rings. Athletes must pass through some portion of a dip to lockout over the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If the heels rise above the bottom of the rings during the kip, the rep will not count. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.2 of 4Muscle-up Finish Position3 of 4This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended and feet off the ground at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone. As indicated above, a MF pair will be assigned to a specific pull-up bar or section of pull-up bar (if a single, longer pull-up bar is used). Athletes may only perform reps on their assigned pull-up bar or pull-up bar section. Two athletes may work at a time, and there is no need for synchronization.4 of 4Chest-to-Bar Pull-up Finish Position