120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay
Men use 95-lb. barbell
Women use 65-lb. barbell
Cap: 15 minutes
This workout begins with the athletes standing tall and the jump rope on the floor. At the call of “3, 2, 1… go!” the first athlete will pick up a jump rope and begin performing double-unders. Once the first athlete has performed 120 reps, the second athlete may begin jumping rope and will also complete 120 reps. The team will then move to the pull-up bar and complete a total of 120 chest-to-bar pull-ups, 60 per athlete. Teams may only use one pull-up bar, with only one athlete working at a time, and the partners must switch who is working after every 15 reps.
The team will then perform a total of 120 hang power snatches in the same fashion as the pull-ups: 60 per athlete, rotating after every 15 reps, and tagging hands when switching. Finally, the team will move back to the jump ropes, where each athlete will perform another 120 double-unders, one athlete at a time, tagging hands when switching. This workout ends when the second partner finishes the last rep of the double-unders.
Every second counts in this workout. The team’s score will be the time it takes to complete all 720 repetitions. Time will be recorded in full seconds. Do not round up. If the athletes finish in 10:32.7, their score is 10:32. There is a 15-minute time cap. If they do not finish all 720 reps before the time cap, their score will be the number of reps completed.
Standard bumper plates (18-in. diameter) to load to the appropriate weight for your team’s your division
For each workout, be sure the athletes have adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.) and 20 kg (45 lb.).
Any athlete 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.
Video Submission Standards
Prior to starting, film the barbell(s) 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 clock or timer, with the running workout time clearly visible, 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
1 of 7This 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. Only successful jumps are counted, not attempts.2 of 7This 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 at the bottom.3 of 7At the top, the chest must clearly come into contact with the bar below the collarbone.4 of 7This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight.5 of 7This is not a ground-to-overhead any way. The barbell must be received in the overhead position. Only the feet may touch the ground during the lift. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the body.6 of 7For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.7 of 7At the bottom, the athlete must lower himself or herself so the arms are fully extended.