Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells



• Pull-upbar
• Jumprope
• Dumbbells

*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.), 10 kg (20 lb.), and 7.5 kg (15 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the

Rx’d (Ages 16-54)
♀ 35-lb. DBs competition.♂ 50-lb. DBs

Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders♂ 35-lb. DBs, hanging knee-raises, single-unders

Teenagers 14-15

♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Teenagers 14-15

♀ 15-lb. DBs, hanging knee-raises, single-unders♂ 20-lb. DBs, hanging knee-raises, single-unders

Masters 55+

♀ 20-lb. DBs♂ 35-lb. DBs

Scaled Masters 55+

♀ 15-lb. DBs, sit-ups, single-unders♂ 20-lb. DBs, sit-ups, single-unders

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