13's Fittest 2025

12min EMOM
MIN 1: P1 2 burpee pull-ups + max deadlifts
MIN 2: P2 2 burpee pull-ups + max deadlifts
MIN 3: P1 3 burpee pull-ups + max deadlifts
MIN 4: P2 3 burpee pull-ups + max deadlifts
MIN 5: P1 4 burpee pull-ups + max deadlifts
MIN 6: P2 4 burpee pull-ups + max deadlifts
MIN 7: P1 5 burpee pull-ups + max deadlifts
MIN 8: P2 5 burpee pull-ups + max deadlifts
MIN 9: P1 6 burpee pull-ups + max deadlifts
MIN 10: P2 6 burpee pull-ups + max deadlifts
MIN 11: P1 7 burpee pull-ups + max deadlifts
MIN 12: P2 7 burpee pull-ups + max deadlifts

DETAILS:
Rx - deadlift 110% b/w / 100% b/w, fingertips on pull-up bar with arms overhead
Intermediate - deadlift 135/95, wrists on pull-up bar with arms overhead
Scaled - deadlift 95/65, wrists on pull-up bar with arms overhead

At 3,2,1, GO! Partner 1 will begin with 2 burpee pull-ups and then max deadlift reps in the remainder of the minute. At minute 2, Partner 2 will do the same as the partners alternate who works each minute. When Partner 1 returns to work in minute 3 the burpee pull-ups increase to 3 reps, and then the same for Partner 2 in the next minute. We will continue like this, switching back and forth who works, for 12 minutes. If a partner does not complete the burpee pull-ups in the time allotted then they have forfeited their chance for deadlifts, and the next partner begins at the top of the next minute.

burpee pull-ups - This movement is broken up into a full (chest and thighs on the floor burpee) followed by a jumping pull-up. The pull-up can be from a hang position, but it does not have to be … it can be a jumping pull-up. No jump and clap is necessary for the rep, as the jumping pull-up is the jumping portion of the burpee.

deadlifts - The standard for a barbell deadlift will be plates touch the floor, then the athlete stands tall with their shoulders on top of or behind the barbell, and their knees locked out.

SCORE:
P1 total deadlifts + P2 total deadlifts = team total deadlifts

14 minute time cap
300m sandbag run
25-20-15-10 sandbag step-ups
25-20-15-10 sandbag thrusters

DETAILS:
Rx - 24/20, 60/40
Intermediate - 24/20, 40/25
Scaled - 20/16, 40/25

At 3,2,1, GO! Both partners, starting from their lane in the front parking lot, will begin their first 300m run together with one partner carrying the sandbag. When both partners have returned to the team’s lane, one partner will begin the set of 25 sandbag step-ups. Partners can break up these reps however they choose. Upon completion, one partner will then begin the set of 25 sandbag thrusters. These reps can again be broken up however the partners choose. The team will then go back out for their second run, and this will continue until all work is completed or 14 minutes expires.

sandbag step-ups - The sandbag can be held however the athlete chooses. These are step-ups, not step-overs, so the athlete’s hips must be fully locked out with the athlete standing tall for the rep to count. Both feet must touch the top of the box with each rep, and both feet must step back down with each rep.

sandbag thrusters - The sandbag can be held with whichever straps the athlete chooses. The rep starts with a full, below parallel squat and finishes with the sandbag overhead with arms and legs locked out.

SCORE:
time completed or time cap + missing reps added as seconds

12 minute time cap
500m/420m row
400m run
40 double unders & 80 single unders
30 push presses (115/75)
20 atomic sit-ups (25/15)
10 toes-to-bars
max pull-ups

DETAILS:
Rx - DUs and/or SUs (at least one partner must do DUs), 115/75, 25/15, T2Bs, pull-ups
Intermediate - DUs and/or SUs (DUs are an option, not required), 95/65, 25/15, T2Hs, ring rows
Scaled - SUs, 75/55, weighted sit-ups and press 25/15, HKRs, ring rows

At 3,2,1, GO! Partner 1 will begin their solo row. At the completion of the row, Partner 2 will begin the solo run. With the return of Partner 2, the jump rope reps can begin. Partner 1 will complete their reps (40 DUs or 80 SUs), and then Partner 2 will complete their reps (40 DUs or 80 SUs). After the jump rope reps, the 30 (total, not each) push presses can begin and be broken up however the partners choose. The same will go for the atomic sit-ups and toes-to-bar/toes-to-hips/hanging-knee-raises reps as well… these numbers are a total, not each, and can be broken up however the partners choose. With any time remaining, partners will complete as many pull-ups/ring rows as possible.

rowing - The monitor will tell us if you lied to us.

running - The run will be a right out of the gym parking lot, a right onto Colonial, and the turn around point will be the dead end sign on Colonial that we normally use.

double unders / single unders - Either you got ‘em or you don’t!

push presses - The rep is complete when an athlete has locked out both their elbows and knees and is standing tall.

atomic sit-ups - The rep begins from a standing position. Athletes will lay down, tap the plate over their head, throw it forward, stand tall, and press it over their head. The rep is finished when the plate is overhead with locked out arms, elbows, and legs.

weighted sit-up and press - The rep begins from a tall seated position on the floor. Athletes will lay down, tap the plate over their head, throw it forward, sit tall, and press the plate over their head in a seated position.

toes-to-bars - The rep will begin from a hanging position, and end when both feet touch the bar simultaneously. Whether kipping or strict, the toes must break the plane of the rig on the back-side of the rep.

toes-to-hips - The rep will begin from a hanging position, and end when both feet break the horizontal plane of the hips simultaneously. Whether kipping or strict, the feet must break the plane of the rig on the back-side of the rep.

hanging-knee-raises - The rep will begin from a hanging position, and end when both knees break the horizontal plane of the hips simultaneously. The bent knees must return to a straight-legged hanging position before the knees can be lifted again.

pull-ups - The rep begins from a fully-extended hanging position. The athlete will pull their chin up and over the bar, and then return to a fully-extended hanging position before completing the next rep. A strict, kipping, or butterfly pull-up is allowed.

ring rows - The rep begins from a fully-extended position of the arms holding the rings. The athlete will pull their chest to the rings, and then return to a fully-extended arm position before completing the next rep. The rings must touch the chest for the rep to count. An athlete will pivot off of their heels only with fully-extended and locked legs during all reps.

SCORE:
the total amount of pull-ups/ring rows completed.