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.