& Qualifier

Competition Age

For time:
100 dumbbell snatches, 50 lb. 
80-calorie row
60 burpees
40 muscle-ups

Time cap: 20 minutes


    This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all 100 reps are complete, they will move to the rower and pull 80 calories, then move to the barbell to perform 60 bar-facing burpees. Once all burpees are complete, the athlete will do 40 muscle-ups. This workout ends when the the athlete locks out the final muscle-up repetition.

    Every second counts in this workout. The athlete’s score will be the time it takes to complete all 280 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 15:32.7, their score is 15:32. There is a 20-minute time cap. If they do not finish all 280 reps before the time cap, their score will be the number of reps completed.


    If all 280 reps are completed before the time cap, there is no tiebreaker for this workout. If all 280 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of the 60th bar-facing burpee. At the end of the burpees, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.



       • Dumbbell of appropriate weight for your division*†
       • A barbell loaded with standard bumper plates (18 inches in diameter)
       • Set of gymnastic rings hung so you can successfully perform a muscle-up

    * If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or non-traditional dumbbells are not allowed.  

    † The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.) and 10 kg (20 lb.).





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