Stairway to Heaven

Stairway to Heaven

7 Minute Cap

3/2-3/2-3/2
Legless Rope Climb
15-12-9
Devil’s Press 50/35

Athlete’s will start on their start pad. At the call of 3-2-1 Go, the athletes will start with 3 Legless Rope Climbs for the Men and 2 Legless Rope Climbs for the women. Once all rope climbs are complete, the athlete will move to their dumbbells where they will complete 15 Devils Press. They will move back in forth in this fashion with the rope climbs staying the same number but devils press decreasing by 3 reps each round. Once all 9 Devils Press are complete, the athletes will run back to their start pad where time will be called.

The athlete’s score is the total time it takes them to complete the couplet or the total amount of repetitions completed in 7 minutes.

Legless Rope Climb
Athlete must ascend the rope to touch the crossbeam at the top. Jumping to begin is permitted. The athlete may not use their feet, thighs or any other part of their body except hands for support or assistance in any way until they have successfully made clear contact with the crossbeam. After the athlete has made clear contact and the judge has counted a successful repetition, the athlete can “hook” or do whatever they need to support their descent.

Rope Climb
Athlete must ascend the rope to touch the crossbeam at the top. Jumping to begin is permitted. The athlete may use their feet, thighs or any other part of their body for support or assistance in any way while ascending the rope. After the athlete has made clear contact and the judge has counted a successful repetition, the athlete can “hook” or do whatever they need to support their descent.

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.

The Devil Press
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. They may also clean the dumbbells to the shoulder and lock out overhead.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead. The athlete also may pause at the shoulders and press the dumbbells anyway to get it overhead.

Pro Division

7 Minute Cap
3/2 - 3/2 - 3/2
Legless Rope Climb
15-12-9
Devil’s Press 50/35


Amateur/Masters 35-39/Masters 40-44 DIvision
7 Minute Cap
3/2 - 3/2 - 3/2
Rope Climb
15-12-9
Devil’s Press 50/35


Teens 16-17 Division
7 Minute Cap
3/2 - 3/2 - 3/2
Rope Climb
15-12-9
Devil’s Press 35/25

Teens 14-15 Division

7 Minute Cap
3/2 - 3/2 - 3/2
Rope Climb
15-12-9
Devil’s Press 25/20


Devil’s Press 25/20
Intermediate/Masters 45-49 Division
7 Minute Cap
15-12-9
Chest to Bar Pull Ups
Devil’s Press 35/25


Scaled/Masters 50+ Division
7 Minute Cap
15-12-9
Chin Over Bar Pull Ups
Devil’s Press 35/20