• This workout begins with both athletes standing with jump ropes in hand. After the call of “3, 2, 1...go!” the athletes will begin performing double-unders. The athletes will perform double-unders at the same time, but they do not need to be synchronized. Once both athletes have finished 50 reps, they will each pick up their respective dumbbells and, holding them overhead, will perform synchronized lunges for 50 feet (each 5-foot section completed counts as 1 rep), making sure their knees are in contact with the ground at the same time. If one athlete completes the 50-foot lunge first, that athlete will need to continue taking steps until the second partner’s heel crosses the finish line. This cycle is repeated until 5 rounds are completed. The workout ends once both athletes stand tall with their heels clearly past the finish line on the fifth round of lunges.

    In this workout, where multiple athletes are completing reps simultaneously, teams should use additional judges as needed to ensure all standards are met.

    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 a 15-minute time cap. If the team does not finish all 550 reps before the time cap, its score will be the number of reps completed.


    • 2 dumbbells of appropriate weight for your division
    • 2 jump ropes
    • Floor marks for the synchronized lunges

    * Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada. 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 10 kg (20 lb.), 15 kg (35 lb.) and 22.5 kg (50 lb.).

    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.

    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 their weights can be seen clearly, as well as a tape measure showing the appropriate increments for the lunge. 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.     

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