This workout begins with the dumbbells resting on the floor and the athletes standing tall. At the call of “3, 2, 1… go!” the athletes will reach down and begin the dumbbell snatches, alternating arms after each repetition and synchronizing by reaching the top position of the rep at the same time. Once 21 snatches are complete, the athletes will move to the pull-up bar and complete 21 bar muscle-ups, synchronizing by reaching lockout on top of the bar at the same time.
In the second round, the team will complete 15 repetitions of each exercise, followed by 9 repetitions of each exercise in the third round. This workout ends when both athletes reach lockout on the final rep of the bar muscle-up.
Every second counts in this workout. The team’s score will be the time it takes to complete all 90 repetitions. Time will be recorded in full seconds. Do not round up. If the team finishes in 10:32.7, its score is 10:32. There is a 30-minute time cap. If the team does not finish all 90 reps before the time cap, its score will be the number of reps completed.
Dumbbells of appropriate weight for your division*†
* Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
† The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.) and 10 kg (20 lb.).
For each workout, be sure the athlete has adequate space to safely complete all the movements. 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.
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 dumbbells 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 6The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch and go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.2 of 6At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete's body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split-style snatch. However, both feet must return and be in line under the athlete's body while the dumbbell is locked out overhead. Both athletes will need to be in the full lockout position with the weight overhead at the same time for the rep to count.3 of 6In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.4 of 6At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Both athletes will need to be on top of the bar with the elbows locked out at the same time for the rep to count. If one athlete is successful while the other fails, both athletes must come down and repeat the repetition.5 of 6This is a standard chin-over-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 with the feet off the ground.6 of 6At the top of the movement, the chin must break the horizontal plane of the bar. Both athletes will need to have their chins over the bar at the same time for the rep to count.