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Workout Description & Scorecard
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Prior to starting this workout, each athlete will need to create a long straight line on the floor and place a box on the center of that line. This workout begins with the athletes standing tall. At the call of “3, 2, 1… go!” the athletes will drop down and begin the burpee box jump-overs. Partners must be synchronized, with their chests touching the floor at the same time. Once 3 reps are complete, each athlete will move to their barbell and perform synchronized deadlifts, with both athletes standing tall at the top of the lift at the same time. After 3 deadlifts, the team will move back to the box for the next round, this time completing 6 reps of each exercise.
During each round, the number of repetitions for each exercise will increase by 3 reps: 3 the first round, 6 the second round, 9 the third, 12 the fourth, etc. Teams will follow this pattern, completing as many repetitions as possible within the 10-minute time cap. The team’s score is the total number of repetitions completed.
Equipment
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Barbell
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Standard bumper plates (18-in. diameter) to load to the appropriate weight for the team’s division
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Collars
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Box that is the appropriate height for the team’s division. The top of the box must be at least 15-by-15 inches.
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Tape or line that bisects the burpee box jump area
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
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.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 70 kg (155 lb.) and 48 kg (105 lb.).
Video Submission Standards
Teams opting to have their score validated by video submission are still required to use an on-site judge. Prior to starting, film the boxes and barbells to be used so the heights and 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.
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1 of 8The burpee box jump-over starts with the athlete facing the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, with feet and hands straddling the line. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.
2 of 8There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
3 of 8Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.
4 of 8This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
5 of 8Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing. For the synchronized deadlift to count, both athletes must be standing with the bar at full extension at the same time.
6 of 8The burpee box step-over starts with the athlete facing the box while touching the chest and thighs to the ground, and finishes with the athlete jumping or stepping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, with feet and hands straddling the line. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.
7 of 8There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.
8 of 8Each rep is counted when both athletes have landed on the ground on the opposite side, where they may begin their next rep.
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