WORKOUT VARIATIONS

Age 8 and under

Deadlift 10 lb, Box Jump 12 in, Jumping Pull Ups, Single Unders 

Age 9 - 11

Deadlift 45 lb, Box Jump 18 in, Pull Ups, Single Unders

Age 12 -13

Deadlift 65 lb, Box Jump Boys 24 in &  Girls 20in, Pull Ups, Double Unders

MOVEMENT STANDARDS

DEADLIFT

The rep starts with the barbell on the ground, hands must be outside the knees. Arms must be straight throughout and no bouncing. Collars must be placed on the barbell, outside the plates. 

BOX JUMP OVER 

There is no requirement to stand tall on top of the box, however both feet need to touch the top of the box before stepping down. Stepping or jump allowed for all divisions. 

CHIN OVER BAR PULL UP

Dead hang, kipping and butterfly pull ups are allowed. The athlete must start with arms extended and feet off the ground. Any grip is allowed.  The chin must clearly break the horizontal plane of the pull up bar. 

JUMPING PULL UPS

Dead hang, kipping and butterfly pull ups are allowed. The athlete must start with arms extended. The pull up bar must be set up 6 inches above the athletes head when standing tall. The chin must clearly break the horizontal plane of the pull up bar. 

DOUBLE UNDERS

Standard Double Unders where the rope must pass the feet twice before toes touch the ground. One Athlete works at a time, reps must be split evenly. 

SINGLE UNDERS

Standard Single Unders where the rope must pass the feet once before the toes touch the ground. One athlete works at a time, reps must be split evenly.