This workout begins with the jump rope on the floor and the athlete standing tall facing the camera. At the start of the clock, the athlete will perform 80 double unders (see each division’s standards). The athlete will then complete 10 plate overhead walking lunge steps in one direction, turn around, and complete an additional 10 plate overhead walking lunge steps in the opposite direction. The athlete will then complete 10 toes to bar (see each division’s standards). The athlete will then begin the second round and continue the pattern until the 12:00 minutes expire. The toes to bar repetitions increase by 10 each round.

The athlete’s score is the total number of repetitions completed when the 12:00 clock expires. There is no tiebreak for this workout. For Teams, the score is the total number of repetitions completed by the team.

Double Unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. A two-foot take off and landing is required (no speed steps)

Plate Overhead Walking Lunge Steps
Repetitions will only count while the plate is being supported in the overhead position. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated, or the weight is dropped, or the weight touches the head before fully standing up, the repetition will not count. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top.

Toes to Bar
EnIn the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Overhand, underhand, or mixed grips are all permitted. Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Single Unders
This is the standard single jump rope in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. A two-foot take off and landing is required (no speed steps)

Hanging Knee Raises
In the hanging knee raise, the athlete must go from a full hang to having the knees brought above the height of the hips. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body before initiating the next rep. Overhand, underhand, or mixed grips are all permitted.

× Jump rope

× Plates

× Pull Up bar

× Tape to mark the floor

× Missing repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep.

× A significant number of no reps will result in a Major Penalty.

× If an athlete is assessed a no rep on any movement, the athlete’s average cycle time for the movement will be calculated and doubled, then added as penalty time

× False starts or starting in the wrong position: 1 repetition

The following may result in an immediate zero score:

× Not having a visible timer throughout the test.

× Intentionally altering the rep scheme or order of movements.

× Incorrect measurements of any part of the setup.

× Intentionally altering the rep scheme or order of movements.

× Incorrect weights used.

× Facing away from the camera during the bar muscle ups/C2B pull ups/or pull ups.

× All athletes MUST submit a video with their score for validation purposes.

× Set up the floor plan as shown in the layout provided

× Film ALL competition area measurements and distances so distances can be seen clearly

× Avoid placing the camera low to the ground. We recommend placing the camera at least 90 cm (3 feet) off the ground

× All rig movements must be performed facing the camera

× Film the plates so the loads can be seen clearly

× Clock must be in view and counting up through the entire workout. The athlete must record total elapsed time finish time if workout is completed. Do not use a countdown timer

× Videos must be uncut and unedited to accurately display the performance

× Shoot the video so all exercises can be seen clearly meeting the movement standards

× Videos shot with a fisheye lens or similar lens may be rejected

× Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos

× Ensure the judge does not obstruct the view of the athlete

Prior to starting this workout, the athlete will need to mark a long, straight line on the floor and place the barbell on the center of that line. This workout begins with the barbell on the floor and the athlete standing tall next to one end of the barbell. At the start of the clock, the athlete will perform 50 bar facing burpees. The athlete will then complete as many squat cleans as possible in the remaining time before the 5:00 clock expires.

The athlete’s score is the total number of bar facing burpees and squat clean repetitions completed when the 5:00 clock expires. Tiebreak for this workout is the time the athlete completed the 50 bar facing burpees. For Teams, the score is the total number of bar facing burpees and squat clean repetitions completed by the team.

Bar Facing Burpees
Athletes must use a barbell with 45-cm / 18-inch plates. The burpees must be performed perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. The center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. The athlete’s head must stay behind the barbell. Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. The athlete MUST clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is NOT permitted.The athlete does NOT need to use a two-foot takeoff. Touching the barbell on the jump or step-over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. The athlete must be perpendicular to and facing the barbell before starting the next rep. Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

Squat Cleans
The barbell begins on the ground. 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. The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

× Barbell

× Standard bumper plates (45cm/18-in diameter)

×Tape to mark the floor

× Missing repetitions may result in the athlete’s score being adjusted to the last correctly completed rep before the missed/skipped rep.

× A significant number of no reps will result in a Major Penalty.

× If an athlete is assessed a no rep on any movement in this test, and the total number of no-reps falls below the threshold for a major penalty, the rep will be removed from the athlete’s score.

× False starts or starting in the wrong position: 1 repetition.

The following may result in an immediate zero score:

× Not having a visible timer throughout the test.

× Intentionally altering the rep scheme or order of movements.

× Not having a tape lined for the Burpees.

× Incorrect weights used.

× Facing away from the camera during the bar muscle ups/C2B pull ups/or pull ups.

× All athletes MUST submit a video with their score for validation purposes.

× Set up the floor plan as shown in the layout provided

× Film ALL competition area measurements and distances so distances can be seen clearly.

× Avoid placing the camera low to the ground. We recommend placing the camera at least 90 cm (3 feet) off the ground.

× All rig movements must be performed facing the camera.

× Film the plates so the loads can be seen clearly.

× Clock must be in view and counting up through the entire workout. The athlete must record total elapsed time finish time if workout is completed. Do not use a countdown timer.

× Videos must be uncut and unedited to accurately display the performance.

× Shoot the video so all exercises can be seen clearly meeting the movement standards.

× Videos shot with a fisheye lens or similar lens may be rejected.

× Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos.

× Ensure the judge does not obstruct the view of the athlete.