UCAN brings you Hoist the Colors where you and your partner will race down and back across the competition floor, testing your teamwork, and strategy to break up the rope climbs and dumbbell deadlifts.
See below for workout variations, standards and workout flow.
“Hoist the Colors”
For Time
160′ Double DB Front Rack Walking Lunge (70/50)
80 DB Deadlifts (70/50)
10 Rope Climbs
60 DB Deadlifts (70/50)
6 Rope Climbs
40 DB Deadlifts (70/50)
4 Rope Climbs
160′ Double DB Front Rack Walking Lunge (70/50)
15:00 Cap
Notes
One athlete working at a time. Athletes must tag in and out within the athlete holding area. Athletes can break up rope climbs and DB deadlifts however they like. Each athlete must complete an 80′ lunge segment. Two sets of DB’s will be on the floor for co-ed teams. Athletes will use two dumbbells for deadlifts and lunging. All athletes will climb to 15′.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Dumbbells will be laying 5 feet from the holding area at the start of the 40′ lane. At the start of the workout, Athlete A will lunge 40′ down to the rig and then return 40′ to the starting line. Once complete, Athlete B will lunge 40′ down to the rig and then return 40′ to the starting line. The non-working athlete must remain the holding area.
After both athletes complete their 80′ of lunging, they can begin work on the DB deadlifts. Only one athlete can work on the deadlifts at a time. Athletes must tag in and out in the holding area when switching. There will be 5 feet of space between the dumbbells and the holding area.
After completing the set of deadlifts, the team can move onto the set of rope climbs. Only one athlete will be allowed at the rope climb. The other athlete must remain in the holding area 50′ from the rig. Athletes can switch at anytime, but must tag out in the holding area.
Once the set of rope climbs is complete, the athletes will continue in the same fashion for all remaining reps and movements.
After completing the last set of rope climbs, the working partner must return to the starting line where the dumbbells will be laying before he begins the final set of lunges. Both athletes must complete a 80′ section of lunges. One partner can not do all 160′ feet. Once an athlete begins a lunge, he can not switch out until he completes the full 80′ lunge section. Every 8′ of lunging counts as 1 rep.
The clock stops when the athlete crosses the starting line denoting the beginning of the 40′ lane. The score is the time to finish the workout or total reps completed in the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Double DB Front Rack Walking Lunge – This is a double dumbbell front rack walking lunge. Each lunge begins with the dumbbells in the front rack position, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the starting line at the start of the movement.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The rep is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended.
The dumbbell must be held in the front rack position – meaning held at or above shoulder height. Athletes can hold the dumbbell in any way, as long as the dumbbell is at or above shoulder height. Failure to maintain dumbbells at or above shoulder height will result in a no rep.
Each 8-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 8-foot section successfully completed. Forcefully dropping the DBs will result in a no rep.
DB Deadlift – Athletes must stand with legs, knees and hips fully extended. One head of the DB must make contact with the ground when athletes return the DB to the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Forcefully dropping the dumbbells will result in a no rep. Straps will not be allowed to assist in holding the DBs.
Rope Climb – Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the cross beam with one hand. Athletes climbing 12′ must make contact with the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Wearing gloves is permitted.
“Hoist the Colors”
For Time
160′ Double DB Front Rack Walking Lunge (50/35)
80 DB Deadlifts (50/35)
8 Rope Climbs
60 DB Deadlifts (50/35)
4 Rope Climbs
40 DB Deadlifts (50/35)
2 Rope Climbs
160′ Double DB Front Rack Walking Lunge (50/35)
15:00 Cap
Notes
One athlete working at a time. Athletes must tag in and out within the athlete holding area. Athletes can break up rope climbs and DB deadlifts however they like. Each athlete must complete an 80′ lunge segment. Two sets of DB’s will be on the floor for co-ed teams. Athletes will use two dumbbells for deadlifts and lunging. All athletes will climb to 15′.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Dumbbells will be laying 5 feet from the holding area at the start of the 40′ lane. At the start of the workout, Athlete A will lunge 40′ down to the rig and then return 40′ to the starting line. Once complete, Athlete B will lunge 40′ down to the rig and then return 40′ to the starting line. The non-working athlete must remain the holding area.
After both athletes complete their 80′ of lunging, they can begin work on the DB deadlifts. Only one athlete can work on the deadlifts at a time. Athletes must tag in and out in the holding area when switching. There will be 5 feet of space between the dumbbells and the holding area.
After completing the set of deadlifts, the team can move onto the set of rope climbs. Only one athlete will be allowed at the rope climb. The other athlete must remain in the holding area 50′ from the rig. Athletes can switch at anytime, but must tag out in the holding area.
Once the set of rope climbs is complete, the athletes will continue in the same fashion for all remaining reps and movements.
After completing the last set of rope climbs, the working partner must return to the starting line where the dumbbells will be laying before he begins the final set of lunges. Both athletes must complete a 80′ section of lunges. One partner can not do all 160′ feet. Once an athlete begins a lunge, he can not switch out until he completes the full 80′ lunge section. Every 8′ of lunging counts as 1 rep.
The clock stops when the athlete crosses the starting line denoting the beginning of the 40′ lane. The score is the time to finish the workout or total reps completed in the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Double DB Front Rack Walking Lunge – This is a double dumbbell front rack walking lunge. Each lunge begins with the dumbbells in the front rack position, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the starting line at the start of the movement.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The rep is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended.
The dumbbell must be held in the front rack position – meaning held at or above shoulder height. Athletes can hold the dumbbell in any way, as long as the dumbbell is at or above shoulder height. Failure to maintain dumbbells at or above shoulder height will result in a no rep.
Each 8-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 8-foot section successfully completed. Forcefully dropping the DBs will result in a no rep.
DB Deadlift – Athletes must stand with legs, knees and hips fully extended. One head of the DB must make contact with the ground when athletes return the DB to the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Forcefully dropping the dumbbells will result in a no rep. Straps will not be allowed to assist in holding the DBs.
Rope Climb – Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the cross beam with one hand. Athletes climbing 12′ must make contact with the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Wearing gloves is permitted.
“Hoist the Colors”
For Time
160′ Double DB Front Rack Walking Lunge (35/25)
80 DB Deadlifts (35/25)
14 Rope Lay-to-Stand
60 DB Deadlifts (35/25)
10 Rope Lay-to-Stand
40 DB Deadlifts (35/25)
6 Rope Lay-to-Stand
160′ Double DB Front Rack Walking Lunge (35/25)
15:00 Cap
Notes
One athlete working at a time. Athletes must tag in and out within the athlete holding area. Athletes can break up rope climbs and DB deadlifts however they like. Each athlete must complete an 80′ lunge segment. Two sets of DB’s will be on the floor for co-ed teams. Athletes will use two dumbbells for deadlifts and lunging.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Dumbbells will be laying 5 feet from the holding area at the start of the 40′ lane. At the start of the workout, Athlete A will lunge 40′ down to the rig and then return 40′ to the starting line. Once complete, Athlete B will lunge 40′ down to the rig and then return 40′ to the starting line. The non-working athlete must remain the holding area.
After both athletes complete their 80′ of lunging, they can begin work on the DB deadlifts. Only one athlete can work on the deadlifts at a time. Athletes must tag in and out in the holding area when switching. There will be 5 feet of space between the dumbbells and the holding area.
After completing the set of deadlifts, the team can move onto the set of rope lay-to-stand. Only one athlete will be allowed at the rope. The other athlete must remain in the holding area 50′ from the rig. Athletes can switch at anytime, but must tag out in the holding area.
Once the set of rope lay-to-stand is complete, the athletes will continue in the same fashion for all remaining reps and movements.
After completing the last set of rope lay-t0-stand, the working partner must return to the starting line where the dumbbells will be laying before he begins the final set of lunges. Both athletes must complete a 80′ section of lunges. One partner can not do all 160′ feet. Once an athlete begins a lunge, he can not switch out until he completes the full 80′ lunge section. Every 8′ of lunging counts as 1 rep.
The clock stops when the athlete crosses the starting line denoting the beginning of the 40′ lane. The score is the time to finish the workout or total reps completed in the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Double DB Front Rack Walking Lunge – This is a double dumbbell front rack walking lunge. Each lunge begins with the dumbbells in the front rack position, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the starting line at the start of the movement.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The rep is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended.
The dumbbell must be held in the front rack position – meaning held at or above shoulder height. Athletes can hold the dumbbell in any way, as long as the dumbbell is at or above shoulder height. Failure to maintain dumbbells at or above shoulder height will result in a no rep.
Each 8-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 8-foot section successfully completed. Forcefully dropping the DBs will result in a no rep.
DB Deadlift – Athletes must stand with legs, knees and hips fully extended. One head of the DB must make contact with the ground when athletes return the DB to the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Forcefully dropping the dumbbells will result in a no rep. Straps will not be allowed to assist in holding the DBs.
Rope Lay-To-Stand – Start standing holding the rope. Use it to descend flat on your back, shoulders touching the ground. Use the rope to climb back to standing tall to complete the rope.
“Hoist the Colors”
For Time
160′ Double DB Front Rack Walking Lunge (50/35)
80 DB Deadlifts (50/35)
8 Rope Climbs
60 DB Deadlifts (50/35)
4 Rope Climbs
40 DB Deadlifts (50/35)
2 Rope Climbs
160′ Double DB Front Rack Walking Lunge (50/35)
15:00 Cap
Notes
One athlete working at a time. Athletes must tag in and out within the athlete holding area. Athletes can break up rope climbs and DB deadlifts however they like. Each athlete must complete an 80′ lunge segment. Two sets of DB’s will be on the floor for co-ed teams. Athletes will use two dumbbells for deadlifts and lunging. All athletes will climb to 15′.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Dumbbells will be laying 5 feet from the holding area at the start of the 40′ lane. At the start of the workout, Athlete A will lunge 40′ down to the rig and then return 40′ to the starting line. Once complete, Athlete B will lunge 40′ down to the rig and then return 40′ to the starting line. The non-working athlete must remain the holding area.
After both athletes complete their 80′ of lunging, they can begin work on the DB deadlifts. Only one athlete can work on the deadlifts at a time. Athletes must tag in and out in the holding area when switching. There will be 5 feet of space between the dumbbells and the holding area.
After completing the set of deadlifts, the team can move onto the set of rope climbs. Only one athlete will be allowed at the rope climb. The other athlete must remain in the holding area 50′ from the rig. Athletes can switch at anytime, but must tag out in the holding area.
Once the set of rope climbs is complete, the athletes will continue in the same fashion for all remaining reps and movements.
After completing the last set of rope climbs, the working partner must return to the starting line where the dumbbells will be laying before he begins the final set of lunges. Both athletes must complete a 80′ section of lunges. One partner can not do all 160′ feet. Once an athlete begins a lunge, he can not switch out until he completes the full 80′ lunge section. Every 8′ of lunging counts as 1 rep.
The clock stops when the athlete crosses the starting line denoting the beginning of the 40′ lane. The score is the time to finish the workout or total reps completed in the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Double DB Front Rack Walking Lunge – This is a double dumbbell front rack walking lunge. Each lunge begins with the dumbbells in the front rack position, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the starting line at the start of the movement.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The rep is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended.
The dumbbell must be held in the front rack position – meaning held at or above shoulder height. Athletes can hold the dumbbell in any way, as long as the dumbbell is at or above shoulder height. Failure to maintain dumbbells at or above shoulder height will result in a no rep.
Each 8-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 8-foot section successfully completed. Forcefully dropping the DBs will result in a no rep.
DB Deadlift – Athletes must stand with legs, knees and hips fully extended. One head of the DB must make contact with the ground when athletes return the DB to the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Forcefully dropping the dumbbells will result in a no rep. Straps will not be allowed to assist in holding the DBs.
Rope Climb – Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the cross beam with one hand. Athletes climbing 12′ must make contact with the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Wearing gloves is permitted.
“Hoist the Colors”
For Time
160′ Double DB Front Rack Walking Lunge (50/35)
80 DB Deadlifts (50/35)
5 Rope Climbs (Men 15′ Climbs/Women 12′ Climbs)
60 DB Deadlifts (50/35)
3 Rope Climbs (Men 15′ Climbs/Women 12′ Climbs)
40 DB Deadlifts (50/35)
1 Rope Climbs (Men 15′ Climbs/Women 12′ Climbs)
160′ Double DB Front Rack Walking Lunge (50/35)
15:00 Cap
Notes
One athlete working at a time. Athletes must tag in and out within the athlete holding area. Athletes can break up rope climbs and DB deadlifts however they like. Each athlete must complete an 80′ lunge segment. Two sets of DB’s will be on the floor for co-ed teams. Athletes will use two dumbbells for deadlifts and lunging. Men will climb to 15′ & women will climb to 12′.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Dumbbells will be laying 5 feet from the holding area at the start of the 40′ lane. At the start of the workout, Athlete A will lunge 40′ down to the rig and then return 40′ to the starting line. Once complete, Athlete B will lunge 40′ down to the rig and then return 40′ to the starting line. The non-working athlete must remain the holding area.
After both athletes complete their 80′ of lunging, they can begin work on the DB deadlifts. Only one athlete can work on the deadlifts at a time. Athletes must tag in and out in the holding area when switching. There will be 5 feet of space between the dumbbells and the holding area.
After completing the set of deadlifts, the team can move onto the set of rope climbs. Only one athlete will be allowed at the rope climb. The other athlete must remain in the holding area 50′ from the rig. Athletes can switch at anytime, but must tag out in the holding area.
Once the set of rope climbs is complete, the athletes will continue in the same fashion for all remaining reps and movements.
After completing the last set of rope climbs, the working partner must return to the starting line where the dumbbells will be laying before he begins the final set of lunges. Both athletes must complete a 80′ section of lunges. One partner can not do all 160′ feet. Once an athlete begins a lunge, he can not switch out until he completes the full 80′ lunge section. Every 8′ of lunging counts as 1 rep.
The clock stops when the athlete crosses the starting line denoting the beginning of the 40′ lane. The score is the time to finish the workout or total reps completed in the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Double DB Front Rack Walking Lunge – This is a double dumbbell front rack walking lunge. Each lunge begins with the dumbbells in the front rack position, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the starting line at the start of the movement.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The rep is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended.
The dumbbell must be held in the front rack position – meaning held at or above shoulder height. Athletes can hold the dumbbell in any way, as long as the dumbbell is at or above shoulder height. Failure to maintain dumbbells at or above shoulder height will result in a no rep.
Each 8-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 8-foot section successfully completed. Forcefully dropping the DBs will result in a no rep.
DB Deadlift – Athletes must stand with legs, knees and hips fully extended. One head of the DB must make contact with the ground when athletes return the DB to the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Forcefully dropping the dumbbells will result in a no rep. Straps will not be allowed to assist in holding the DBs.
Rope Climb – Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the cross beam with one hand. Athletes climbing 12′ must make contact with the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Wearing gloves is permitted.
“Hoist the Colors”
For Time
160′ Double DB Front Rack Walking Lunge (35)
80 DB Deadlifts (35)
5 Rope Climbs
60 DB Deadlifts (35)
3 Rope Climbs
40 DB Deadlifts (35)
1 Rope Climbs
160′ Double DB Front Rack Walking Lunge (35)
15:00 Cap
Notes
One athlete working at a time. Athletes must tag in and out within the athlete holding area. Athletes can break up rope climbs and DB deadlifts however they like. Each athlete must complete an 80′ lunge segment. Athletes will use two dumbbells for deadlifts and lunging. Athletes will climb to 12′.
Workout Flow
Both athletes will begin on the lane marker that indicates the athlete holding area. Dumbbells will be laying 5 feet from the holding area at the start of the 40′ lane. At the start of the workout, Athlete A will lunge 40′ down to the rig and then return 40′ to the starting line. Once complete, Athlete B will lunge 40′ down to the rig and then return 40′ to the starting line. The non-working athlete must remain the holding area.
After both athletes complete their 80′ of lunging, they can begin work on the DB deadlifts. Only one athlete can work on the deadlifts at a time. Athletes must tag in and out in the holding area when switching. There will be 5 feet of space between the dumbbells and the holding area.
After completing the set of deadlifts, the team can move onto the set of rope climbs. Only one athlete will be allowed at the rope climb. The other athlete must remain in the holding area 50′ from the rig. Athletes can switch at anytime, but must tag out in the holding area.
Once the set of rope climbs is complete, the athletes will continue in the same fashion for all remaining reps and movements.
After completing the last set of rope climbs, the working partner must return to the starting line where the dumbbells will be laying before he begins the final set of lunges. Both athletes must complete a 80′ section of lunges. One partner can not do all 160′ feet. Once an athlete begins a lunge, he can not switch out until he completes the full 80′ lunge section. Every 8′ of lunging counts as 1 rep.
The clock stops when the athlete crosses the starting line denoting the beginning of the 40′ lane. The score is the time to finish the workout or total reps completed in the 15:00 time cap.
Tie Break
There is no tiebreak time.
Movement Standards
Double DB Front Rack Walking Lunge – This is a double dumbbell front rack walking lunge. Each lunge begins with the dumbbells in the front rack position, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the starting line at the start of the movement.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The rep is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended.
The dumbbell must be held in the front rack position – meaning held at or above shoulder height. Athletes can hold the dumbbell in any way, as long as the dumbbell is at or above shoulder height. Failure to maintain dumbbells at or above shoulder height will result in a no rep.
Each 8-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 8-foot section successfully completed. Forcefully dropping the DBs will result in a no rep.
DB Deadlift – Athletes must stand with legs, knees and hips fully extended. One head of the DB must make contact with the ground when athletes return the DB to the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Forcefully dropping the dumbbells will result in a no rep. Straps will not be allowed to assist in holding the DBs.
Rope Climb – Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the cross beam with one hand. Athletes climbing 12′ must make contact with the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Wearing gloves is permitted.
