This workout begins with the athletes standing under the pull-up bar. After the call of “3, 2, 1... go!” the athletes will jump up and perform 21 synchronized pull-ups, making sure to have their chins over the bar at the same time for each rep. They will then move to the barbell for 21 deadlifts, standing tall at the same time for each rep. The next round begins with 15 synchronized pull-ups followed by 15 synchronized deadlifts. The final round requires 9 synchronized pull-ups followed by 9 synchronized deadlifts. The workout ends when both athletes reach the top of the ninth deadlift with knees and hips extended and shoulders behind their respective barbells or once the clock reaches the 45-minute mark.
Every second counts in this workout. The team’s score will be the time it takes to complete all the repetitions. Time will be recorded in full seconds. Do not round up. If the team finishes in 12:32.7, its score is 12:32. There is no time cap.
- Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division
- Pull-up bar
For each workout, be sure the athletes have 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.
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 61 kg (135 lb.), 70 kg (155 lb.) and 102 kg (225 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 equipment so the plates and pull-up bar that will be used during the workout are visible. All video submissions should be uncut and unedited in order to accurately display the performance. The team’s judge and 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 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 athlete’s arms must be fully extended at the bottom, with feet off the ground. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.2 of 7At 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.3 of 7This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.4 of 7Starting at the floor, the athletes lift the barbell until their hips and knees reach full extension with their shoulders behind the bar. The arms must be straight throughout the entire movement. No bouncing. For the synchronized deadlift to count, both athletes must be standing with the bar at full extension at the same time.5 of 7For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall.6 of 7At the bottom, the arms must be fully extended.7 of 7At the top, the chin must break the horizontal plane of the bar.