Every 3 minutes for as long as possible complete:
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
12 overhead squats
12 chest-to-bar pull-ups
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
MEN - includes Masters Men up to 54 years old95-lb. overhead squatsChest-to-bar pull-ups
WOMEN - includes Masters Women up to 54 years old65-lb. overhead squatsChest-to-bar pull-ups
MASTERS MEN - includes Masters Men 55+65-lb. overhead squatsChin-over-bar pull-ups
MASTERS WOMEN - includes Masters Women 55+45-lb. overhead squatsJumping chest-to-bar pull-ups
NotesEach 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.
Time BonusThis workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.
Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.
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