For time:

1-mile run

50 overhead squats (135 / 95 lb.)

100 GHD sit-ups

150 double-unders

50 sumo deadlift high pulls (135 / 95 lb.)

100 box jump overs (24 / 18 in.)

Time cap: 26 minutes

Notes

This event begins with the athlete on a starting mat. At the sound of the beep, the athlete moves forward to the treadmill and runs 1 mile. They will then move to the barbell and perform 50 overhead squats (25 at each rep mat), then to the GHD for 100 sit-ups, then to their jump rope for 150 double-unders (75 at each rep mat), then to the barbell for 50 sumo deadlift high pulls (25 at each rep mat), then to the box. After every 20 box jump overs, the athlete will move the box forward to the next designated area. Once the last jump is complete, the athlete moves to the finish mat and the event is complete.

Scoring

The athlete's score is his or her total time for completing the event.

Movement Standards

Run

The run will take place on a TrueForm treadmill. Once the monitor displays 1.0 mile, the athlete may move on.

Overhead Squat

At the bottom, the hip crease must be below the top of the knee. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

GHD Sit-up

The GHD will be adjusted by the athlete prior to the start of the event. Each rep begins with the athlete touching both hands to the floor (for men) or to a 6-inch riser (for women). At the top, both hands must touch the foot pad.

Double-under

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count.

Sumo Deadlift High Pull

The barbell begins on the ground with the athlete gripping with their hands inside their knees. At the top, the barbell is brought in line with or above the clavicle, with the hips and knees fully extended.

Box Jump Over

Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it.

Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted. Men will use a 24-inch box and women will use an 18-inch box.