Competition Corner

22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Scaled (Ages 16-54)
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 55 lb,
then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 65 lb, then 85 lb,
then 105 lb
Teenagers 14-15
♀ 45 lb, then 55 lb, then 65 lb
♂ 65 lb, then 85 lb, then 105 lb
Scaled Teenagers 14-15
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 35 lb, then 45 lb,
then 55 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | single-unders | 45 lb, then 65 lb,
then 85 lb
Masters 55+
♀ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 45 lb, then 55 lb, then 65 lb
♂ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups,
then chest-to-bar pull-ups | 65 lb, then 85 lb, then 105 lb
Scaled Masters 55+
♀ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 35 lb,
then 45 lb, then 55 lb
♂ Jumping chin-over-bar pull-ups, then jumping chest-to-bar
pull-ups, then chin-over-bar pull-ups | single-unders | 45 lb,
then 65 lb, then 85 lb
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OPEN WEEK 3
12 P.M. (NOON) PT THURSDAY, MAR. 10, THROUGH 6 P.M. PT MONDAY, MAR. 14
Prior to starting the workout, athletes must set up a
competition area as follows:
• Mark a line directly under the pull-up bar.
• Mark a second line 8 feet (2.45 meters) away from the
line under the pull-up bar.
This workout begins with the athlete facing the pull-up
bar and standing behind the line measured 8 feet (2.45
meters) away from the line under the pull-up bar.
After thecall of “3, 2, 1 … go,” the athlete will perform 21 pull-ups,
then 42 double-unders, followed by 21 thrusters. Next,
the athlete will return to the pull-up bar and perform
18 chest-to-bar pull-ups, then 36 double-unders, and
18 thrusters at a heavier weight. Finally, the athlete will
perform 15 bar muscle-ups, 30 double-unders, and 15
thrusters at an even heavier weight.
Athletes may set up multiple barbells. If one barbell is
used, the athlete may receive assistance changing the
load on the bar. Receiving any assistance other than
adjusting loading is not permitted unless safety is an
immediate concern.
The athlete’s score will be the total time it takes to
complete the workout or the total number of repetitions
completed before the 12-minute time cap.