This workout begins with one athlete standing tall under the pull-up bar. After the call of “3, 2, 1... go!” the first athlete will complete 10 bar muscle-ups followed by 10 squat snatches, then tag the hand of the second athlete who will also complete 10 bar muscle-ups followed by 10 squat snatches. Once the second athlete has completed 10 squat snatches, the team must tag hands again before Athlete 1 completes 9 bar muscle-ups followed by 9 squat snatches, tagging Athlete 2 to complete 9 bar muscle-ups followed by 9 squat snatches. The team will continue in this fashion: Athlete 1 completing a round followed by Athlete 2 completing the same round before the team can progress to the next, lower-rep round.
Every second counts in this workout. The team’s score will be the time it takes to complete all 220 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 20-minute time cap. If the team does not finish all 220 reps before the cap, its score will be the number of reps completed.
- Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division
- Pull-up bar(s)
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 29 kg (65 lb.), 43 kg (95 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 equipment to be used so the barbell and plates can be seen and the pull-up bar that will be used during the workout is 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 7In 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.2 of 7At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. 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. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.3 of 7For the snatch, the barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.4 of 7At the bottom of the snatch the hip crease must be clearly below the knee. For the Rx’d division, catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth. A power snatch followed by an overhead squat will not be allowed. In the scaled division, athletes are not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat.5 of 7The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body. This is not a ground-to-overhead any way.6 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 arms must be fully extended at the bottom, with the 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.7 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.