For Time:
21 Ground to Overhead (115)
21 Deadlift (115)
42 Pull-Ups
15 Ground to Overhead (115)
15 Deadlift (115)
30 CTB
9 Ground to Overhead (115)
9 Deadlift (115)
18 BMU
15:00 Cap
Men use 115 lb. loaded barbell
INDIVIDUAL WORKOUT DETAILS
For Time:
21 Ground to Overhead (115)
21 Deadlift (115)
42 Pull-Ups
15 Ground to Overhead (115)
15 Deadlift (115)
30 CTB
9 Ground to Overhead (115)
9 Deadlift (115)
18 BMU
15:00 Cap
Men use 115 lb. loaded barbell
For Time:
21 Ground to Overhead (115)
21 Deadlift (115)
42 Pull-Ups
15 Ground to Overhead (115)
15 Deadlift (115)
30 CTB
9 Ground to Overhead (115)
9 Deadlift (115)
18 BMU
15:00 Cap
Men use 115 lb. loaded barbell
For Time:
21 Ground to Overhead (115)
21 Deadlift (115)
42 Pull-Ups
15 Ground to Overhead (115)
15 Deadlift (115)
30 CTB
9 Ground to Overhead (115)
9 Deadlift (115)
18 BMU
15:00 Cap
Men use 115 lb. loaded barbell
For Time:
21 Ground to Overhead (115)
21 Deadlift (115)
42 Pull-Ups
15 Ground to Overhead (115)
15 Deadlift (115)
30 CTB
9 Ground to Overhead (115)
9 Deadlift (115)
18 BMU
15:00 Cap
Men use 115 lb. loaded barbell
For Time:
21 Ground to Overhead (95)
21 Deadlift (95)
42 Pull-Ups
15 Ground to Overhead (95)
15 Deadlift (95)
30 Pull-Ups
9 Ground to Overhead (95)
9 Deadlift (95)
18 CTB
15:00 Cap
Men use 95 lb. loaded barbell
For Time:
21 Ground to Overhead (95)
21 Deadlift (95)
42 Pull-Ups
15 Ground to Overhead (95)
15 Deadlift (95)
30 Pull-Ups
9 Ground to Overhead (95)
9 Deadlift (95)
18 CTB
15:00 Cap
Men use 95 lb. loaded barbell
For Time:
21 Ground to Overhead (95)
21 Deadlift (95)
42 Pull-Ups
15 Ground to Overhead (95)
15 Deadlift (95)
30 Pull-Ups
9 Ground to Overhead (95)
9 Deadlift (95)
18 CTB
15:00 Cap
Men use 95 lb. loaded barbell
For Time:
21 Ground to Overhead (75)
21 Deadlift (75)
42 Jumping Pull-Ups
15 Ground to Overhead (75)
15 Deadlift (75)
30 Jumping Pull-Ups
9 Ground to Overhead (75)
9 Deadlift (75)
18 Pull-Ups
15:00 Cap
Men use 75 lb. loaded barbell
For Time:
21 Ground to Overhead (85)
21 Deadlift (85)
42 Pull-Ups
15 Ground to Overhead (85)
15 Deadlift (85)
30 CTB
9 Ground to Overhead (85)
9 Deadlift (85)
18 BMU
15:00 Cap
Women use 85 lb. loaded barbell
For Time:
21 Ground to Overhead (85)
21 Deadlift (85)
42 Pull-Ups
15 Ground to Overhead (85)
15 Deadlift (85)
30 CTB
9 Ground to Overhead (85)
9 Deadlift (85)
18 BMU
15:00 Cap
Women use 85 lb. loaded barbell
For Time:
21 Ground to Overhead (85)
21 Deadlift (85)
42 Pull-Ups
15 Ground to Overhead (85)
15 Deadlift (85)
30 CTB
9 Ground to Overhead (85)
9 Deadlift (85)
18 BMU
15:00 Cap
Women use 85 lb. loaded barbell
For Time:
21 Ground to Overhead (85)
21 Deadlift (85)
42 Pull-Ups
15 Ground to Overhead (85)
15 Deadlift (85)
30 CTB
9 Ground to Overhead (85)
9 Deadlift (85)
18 BMU
15:00 Cap
Women use 85 lb. loaded barbell
For Time:
21 Ground to Overhead (85)
21 Deadlift (85)
42 Pull-Ups
15 Ground to Overhead (85)
15 Deadlift (85)
30 CTB
9 Ground to Overhead (85)
9 Deadlift (85)
18 BMU
15:00 Cap
Women use 85 lb. loaded barbell
For Time:
21 Ground to Overhead (65)
21 Deadlift (65)
42 Pull-Ups
15 Ground to Overhead (65)
15 Deadlift (65)
30 Pull-Ups
9 Ground to Overhead (65)
9 Deadlift (65)
18 CTB
15:00 Cap
Women use 65 lb. loaded barbell
For Time:
21 Ground to Overhead (65)
21 Deadlift (65)
42 Pull-Ups
15 Ground to Overhead (65)
15 Deadlift (65)
30 Pull-Ups
9 Ground to Overhead (65)
9 Deadlift (65)
18 CTB
15:00 Cap
Women use 65 lb. loaded barbell
For Time:
21 Ground to Overhead (65)
21 Deadlift (65)
42 Pull-Ups
15 Ground to Overhead (65)
15 Deadlift (65)
30 Pull-Ups
9 Ground to Overhead (65)
9 Deadlift (65)
18 CTB
15:00 Cap
Women use 65 lb. loaded barbell
For Time:
21 Ground to Overhead (55)
21 Deadlift (55)
42 Jumping Pull-Ups
15 Ground to Overhead (55)
15 Deadlift (55)
30 Jumping Pull-Ups
9 Ground to Overhead (55)
9 Deadlift (55)
18 Pull-Ups
15:00 Cap
Women use 55 lb. loaded barbell
TEAM WORKOUT DETAILS
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Time:
21 Ground to Overhead (115)
21 Deadlift (115)
42 Pull-Ups
15 Ground to Overhead (115)
15 Deadlift (115)
30 CTB
9 Ground to Overhead (115)
9 Deadlift (115)
18 BMU
15:00 Cap
Men use 115 lb. loaded barbell
Women
For Time:
21 Ground to Overhead (85)
21 Deadlift (85)
42 Pull-Ups
15 Ground to Overhead (85)
15 Deadlift (85)
30 CTB
9 Ground to Overhead (85)
9 Deadlift (85)
18 BMU
15:00 Cap
Women use 85 lb. loaded barbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Time:
21 Ground to Overhead (115)
21 Deadlift (115)
42 Pull-Ups
15 Ground to Overhead (115)
15 Deadlift (115)
30 CTB
9 Ground to Overhead (115)
9 Deadlift (115)
18 BMU
15:00 Cap
Men use 115 lb. loaded barbell
Women
For Time:
21 Ground to Overhead (85)
21 Deadlift (85)
42 Pull-Ups
15 Ground to Overhead (85)
15 Deadlift (85)
30 CTB
9 Ground to Overhead (85)
9 Deadlift (85)
18 BMU
15:00 Cap
Women use 85 lb. loaded barbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Time:
21 Ground to Overhead (115)
21 Deadlift (115)
42 Pull-Ups
15 Ground to Overhead (115)
15 Deadlift (115)
30 CTB
9 Ground to Overhead (115)
9 Deadlift (115)
18 BMU
15:00 Cap
Men use 115 lb. loaded barbell
Women
For Time:
21 Ground to Overhead (85)
21 Deadlift (85)
42 Pull-Ups
15 Ground to Overhead (85)
15 Deadlift (85)
30 CTB
9 Ground to Overhead (85)
9 Deadlift (85)
18 BMU
15:00 Cap
Women use 85 lb. loaded barbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Time:
21 Ground to Overhead (95)
21 Deadlift (95)
42 Pull-Ups
15 Ground to Overhead (95)
15 Deadlift (95)
30 Pull-Ups
9 Ground to Overhead (95)
9 Deadlift (95)
18 CTB
15:00 Cap
Men use 95 lb. loaded barbell
Women
For Time:
21 Ground to Overhead (65)
21 Deadlift (65)
42 Pull-Ups
15 Ground to Overhead (65)
15 Deadlift (65)
30 Pull-Ups
9 Ground to Overhead (65)
9 Deadlift (65)
18 CTB
15:00 Cap
Women use 65 lb. loaded barbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Time:
21 Ground to Overhead (75)
21 Deadlift (75)
42 Jumping Pull-Ups
15 Ground to Overhead (75)
15 Deadlift (75)
30 Jumping Pull-Ups
9 Ground to Overhead (75)
9 Deadlift (75)
18 Pull-Ups
15:00 Cap
Men use 75 lb. loaded barbell
Women
For Time:
21 Ground to Overhead (55)
21 Deadlift (55)
42 Jumping Pull-Ups
15 Ground to Overhead (55)
15 Deadlift (55)
30 Jumping Pull-Ups
9 Ground to Overhead (55)
9 Deadlift (55)
18 Pull-Ups
15:00 Cap
Women use 55 lb. loaded barbell
NOTES
This workout begins with the athlete standing in front of the barbell. At the call of “3..2..1..go”, the athlete will perform 21 ground to overhead, then 21 deadlift and then 42 reps of the given gymnastics movement for their age division. Once completing the 42 gymnastics reps, the athlete will perform 15 ground to overhead, then 15 deadlift and then 30 reps of the given gymnastics movement for their age division. Once completing the 30 gymnastics reps, the athlete will perform 9 ground to overhead, then 9 deadlift and then 18 reps of the given gymnastics movement for their age division. The athlete’s score will be the time to finish all reps or the total reps completed before the 15-minute time cap.
Team scores will be the sum of both athlete’s scores. For team athletes only: If a team athlete fails to finish the workout, he will add 1 second to the 15 minute time cap for each rep not completed. For example, if an athlete completes 140 reps, he would add 40 seconds to the 15 minute time cap, making his score 15:40.
The team captain will be required to submit both scores. The scoring system will total team scores once they are both submitted.
The tiebreaker for this test is the time at which the athlete completes the 30 reps of their given gymnastics movement.
Athletes must use a running clock that counts up.
EQUIPMENT
-
• Barbell with appropriate weight
• Pull-Up Bar
For each workout, be sure the athlete has 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
Prior to starting, film and show the barbell and weight on the barbell and the pull-up bar. All video submissions should be uncut and unedited in order to accurately display the performance. 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.
Ground to Overhead
The athlete can use either a clean and jerk, clean and press or snatch to move the barbell from the ground to the overhead position. The barbell must come to the floor and both bumper plates must make contact with the floor at the bottom of the movement. Failure to have both bumper plates touch the ground at the bottom of the movement will result in a no rep.
At the top of the movement, the hips, knees and arms must be fully locked out with the barbell over the center of the athlete’s head. Failure to do so will result in a no rep.
Deadlift
Athletes must stand fully extended with legs, knees and hips fully extended. Athletes must return to the ground with both plates making contact with the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Athletes can not bounce the barbell.
Pull-Up
The athlete’s chin must extend over the bar. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Chest-to-Bar Pull-Up
The athlete’s chest must make contact with the bar at or below the collarbone. Athletes must reach full extension at the bottom of the movement with arms fully extended. Strict, kipping or butterfly pull-ups are allowed.
Bar Muscle Up
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off
the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar. The athlete must pass through some portion of a dip before locking out over the bar.
Jumping Pull-Up
The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head when the
athlete is standing tall. At the start of each rep, the athlete’s arms must be fully extended. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
