Divisions variations below.
INDIVIDUAL WORKOUT DETAILS
14:00 AMRAP
30 Double Unders
15 TTB
10 STOH (135/95)
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (115/85)
14:00 AMRAP
30 Single Unders
15 Leg Raises
10 STOH (95/65)
14:00 AMRAP
30 Double Unders
15 TTB
10 STOH (135/95)
14:00 AMRAP
30 Double Unders
15 TTB
10 STOH (135/95)
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (115/85)
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (115/85)
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (95/65)
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (95/65)
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (95/65)
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (115/85)
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (95/65)
TEAM WORKOUT DETAILS
14:00 AMRAP
30 Double Unders
15 TTB
10 STOH (135/95)
*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (115/85)
*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*
14:00 AMRAP
30 Single Unders
15 Leg Raises
10 STOH (95/65)
*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*
14:00 AMRAP
30 Double Unders
15 TTB
10 STOH (135/95)
*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (115/85)
*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*
14:00 AMRAP
30 Double Unders
10 TTB
10 STOH (95/65)
*Team captains will be responsible for inputting both partners scores on our online scoring platform. Team score will be the total of both athletes scores.*
WORKOUT FLOW, STANDARDS & SUBMISSION INFO
Flow:
At the call of 3, 2, 1, go, the athlete will begin their set of jump rope. The athlete may start the workout with the jump rope in their hands. After the prescribed number of jump rope is completed, the athlete will move to the rig to complete their T2B or leg raises. Once the prescribed number of T2B / leg raises are completed the athlete will perform the prescribed number of STOH.
This rotation will continue for the full 14 minutes. Once the clock hits 0:00 or 14:00, the athlete must stop.
The athlete’s score will be the total reps completed in the 14:00 AMRAP. Athletes can use a clock that counts up or down for this workout.
Double Under: The rope must make two rotations to count. The rope must spin in a forward motion. The jump rope may start in the athlete’s hands at the start of the workout.
Single Under: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope may start in the athlete’s hands at the start of the workout.
T2B: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object.
Leg Raise:The Athlete must go from a full hang to having the toes of both feet rise above the hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar, not out front, and no part of the feet touch the ground or any object. The athlete may raise their toes above their hip crease with straight or bent legs as long as they meet the standard.
Shoulder to Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted
Class Flow (60 Minutes Total)
0:00 – 4:00 | Whiteboard and Standard review
4:00 – 10:00 | Warm-Up (6 Minutes) 3 rounds of:
- 20 heal to toe rocks / 20 line hops / 20 single unders
- 10 PVC pass throughs
- 10 single leg v-ups
- 5 empty barbell strict press
- 5 scap pulls / 5 kip swings / 5 kip swings
Workout Prep 1 10:00-18:00 (athlete 1 performs this while athlete 2 gets the scorecard ready)
3 sets of:
20 jump rope
3 T2B or LR
3 S2O build in weight and hit workout weight on the 3rd set
Rest 2 minutes
Heat 1 – 18:00-32:00
Workout Prep 2 32:00-40:00 (athlete 2 performs this while athlete 1 gets the scorecard ready)
3 sets of:
20 jump rope
3 T2B or LR
3 S2O build in weight and hit workout weight on the 3rd set
Rest 2 minutes
Heat 2 – 40:00- 54:00
Workout scores must be submitted by 9pm EST on Wednesday, October 22, 2025. Late submissions will not be accepted. Athletes should have a judge present and judging to the written movement and workout standards listed. Athletes without a judge must submit a video recording of their workout. Video recordings are not required upon submission of a workout score, but all athletes who finish in a qualifying position and who do not submit a video may receive an email notification at the conclusion of the qualifier with a request to submit a video for qualification verification purposes.
Athletes should use WODProof to record their workout videos. WODProof integrates directly with our scoring software – Competition Corner – allowing athletes to seamlessly upload workout videos. Download HERE.
Team Score Entry: The score will be the sum of both athletes score. The team captain will be required to submit both scores online.
Click HERE to read a score submission guide from Competition Corner.
