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One male and one female will perform each of the following skill tests:
Max Dead Hang Hold
Max set of Toes 2 Bar
Max set of Pull Ups
Max set of Chest 2 Bar Pull Ups
Max set of Bar Muscle Ups
At the start of the workout, a male and female will begin a max effort dead hang hold. The judges will note the time when each athlete drops from the bar and ends their set. When either athlete finishes their attempt, the following athlete will begin their set of max effort toes 2 bars. When the set of toes 2 bars is complete, the next athletes will begin on their max effort set of pull ups. The same sequence will follow on to chest 3 bar pull ups then bar muscle ups to finish out the workout. One judge will be following the male athletes as they progress through the skills while the other judge follows along with the female athletes. Athletes will only have one attempt at their max effort set. If a team wishes to begin the entire process again to give an athlete a shot, then they can start the entire attempt over with a fresh video and start from zero for each athlete and segment of the workout.
The dead hang hold will begin as soon as the athlete’s hands are on the bar and feet are off the floor. The set will end when any part of the athlete’s body touches the ground or rig (ie you cannot lean your body against a vertical post on the rig).
In the toes 2 bar, the athlete must go from a full hang to having the toes touch the pull up bar. At the start of each rep, the arms must be fully extended with the feet off of the ground and the feet must be brought back behind the bar and the rest of the body. Both feet must come into contact with the bar at the same time, inside the hands.
In the pull, the athlete must go from a full hang to having the chin rise above the pull up bar. At the start of each rep, the arms must be fully extended with the feet off of the ground. Strict, kipping, or butterfly reps are all permitted.
In the toes 2 bar, the athlete must go from a full hang to having the chest come into contact with the pull up bar. At the start of each rep, the arms must be fully extended with the feet off of the ground. Strict, kipping, or butterfly reps are all permitted.
In the bar muscle-up, the athlete must begin with or pass through a hang below the bar with the arms fully extended and feet off of the ground. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar.
Teams will have 5 scores for this workout, the team’s score will be the sum of the male score and the female score for each movement. If an athlete is unable to complete a rep at their assigned movement, then they will be given a score of zero time or reps for that movement.
The video should run from the beginning of the first dead hang to the end of the last bar muscle up for each set of athletes (men and women). Be sure that each skill movement is clear and visible for each athlete.