Below is the DeadPull event, presented by EZ Flex Mats. Scroll down for full description. TFG reserves the right to modify workouts and movements in the interest of athlete and event safety. We will notify all athletes if a change needs to be made.
All athletes will start on the start pad. At the call of 3-2-1, Go, athletes will run to the barbell and complete 15 Deadlifts. This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.
Once all 15 Deadlifts are complete, the athlete will then move to the pull up rig to complete 15 Chest to Bar Pull Ups. This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.
Once all 15 Chest to Bar Pull Ups are complete, the athlete will move back to the barbell and roll the barbell forward to the next station. Once the barbell is successfully in the next station, the athlete will complete 12 Deadlifts.
Once all 12 Deadlifts are complete, the athlete will move back to the pull up rig to complete, 12 Bar Muscle Ups. The repetition starts with the athlete hanging from the bar with full extension of the elbows and shoulders. The repetition finishes with the athlete above the bar with full extension of the elbows. The athlete performs an uprise or glide kip, where the feet raise above the head during the kip will not be allowed.
Once all 12 Bar Muscle Ups are complete, the athlete will move back to the barbell and roll the barbell forward to their last station. Once there, they will complete their final 9 Deadlifts. Once complete the athlete will move to the rings to complete their 9 Ring Muscle Ups. In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
Once all 9 Ring Muscle Ups are completed, the athletes will run back to their finish pad where time will be called.
Each division has varying gymnastic components to this workout, so be sure to read your divisions version of this workout.
- Pro
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 365/255
15 Chest to Bar Pull-ups
12 Bar Muscle-ups
9 Ring Muscle ups
- Amateur | Master 40-44
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 315/215
15 Chest to Bar Pull-ups
12 Bar Muscle-ups
9 Ring Muscle-ups
- Masters 35-39
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 365/255
15 Chest to Bar Pull-ups
12 Bar Muscle-ups
9 Ring Muscle-ups
- Masters 45-49 Men
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 275#
15 Chest to Bar Pull-ups
12 Bar Muscle-up
9 Ring Muscle-ups
- Masters 45-49 Women
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 185#
15 Toes to Bar
12 Pull-ups
9 Chest to Bar Pull-ups
- 50+ Masters
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 245/155#
15 Toes to Bar
12 Pull-ups
9 Chest to Bar Pull-ups
- Intermediate
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 245/165
15 Toes to Bar
12 Pull-ups
9 Chest to Bar Pull-ups
- Scaled
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 225/145
15 Toes to Bar
12 Pull-ups
9 Chest to Bar Pull-ups
- Teens 14-15
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 155/115
15 Toes to Bar
12 Pull-ups
9 Chest to Bar Pull-ups
- Teens 16-17
For Time (8 minute time cap)
15 – 12 – 9
Deadlift 185/135
15 Toes to Bar
12 Pull-ups
9 Chest to Bar Pull-ups
