Rope-nastics

Sponsored by Vital Kitchen

Click here to view event timeline broken down by division. Detailed timeline with athlete heat assignments will be finalized soon.

Athlete 1
4 Min AMRAP
35 Double Unders
15 Pull Ups

Athlete 2
4 Min AMRAP
40 Double Unders
10 Toes to Bar

Athlete 3
4 min AMRAP
45 Double Unders
5 Bar Muscle Ups

Athlete 4
4 Min AMRAP
48 Double Unders
2 Rope Climbs

Athlete 1 will begin with jump rope in hand. The remaining 3 athletes will remain behind the start line. On 3-2-1-Go, Athlete 1 will complete 35 Double Unders prior to advancing to 15 pull ups. They will continue in this fashion for 4 minutes. After 4 minutes, Athlete 1 will move to the finish, and Athlete 2 will prepare for the second 4 minute AMRAP. They will then complete the AMRAP of Double Unders and Toes to Bar. Once complete they will advance to the finish, and Athlete 3 will move onto the competition floor for the Double Under and Bar Muscle-up couplet. Once finished the final athlete will take the floor for the Double Under / Rope Climb Couplet.

This event will take place as four separate 4 min AMRAPS, separated by a one minute transition time, each to be completed by one of the four athletes on the team. Score will be total reps complete across all 4 AMRAPs.

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

Pull Up
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The athlete’s arms must be fully extended at the bottom, with feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.

Toe to Bar
In the toes-to-bar, the athletes 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 and the feet must be brought back behind the bar and behind the body.

Bar Muscle Up
In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep.  Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

Rope Climb
The Rep starts with the athlete on the ground. The athlete will climb to the top of the rope anyhow, completing the rep by clearly making contact with the top of the rig using their hand. A controlled descent is encouraged but not required.