the comp 2026

Event 3 presented by Herc’s Nutrition Winnipeg 

For time:

10 synchro cleans (155/105)

10 synchro shoulder to overhead

45 chin over bar pull ups (shared)

10 synchro cleans 

10 synchro shoulder to overhead

30 chest to bar pull ups (shared)

10 synchro cleans 

10 synchro shoulder to overhead

15 bar muscle ups (shared)

10-minute time cap. 

Rx - as written. 

Int - 135/85 lbs barbell, chest to bar pull ups instead of bar muscle ups. 

Nov - 95/65 lbs barbell, ring rows for all three pulling gymnastic movements. 

Workout Flow

Athletes will start at their barbell facing each other, at the call of 3-2-1 go they will perform 10 synchro cleans into 10 synchro shoulder to overhead. They will then advance to their pull up bar to share 45 chin over bar pull ups. This pattern will continue for three total rounds with the chin over bar pull ups becoming chest to bar pull ups in round two, and bar muscle ups in round three. 

Time stops when the final bar muscle up is locked out. If a team is still working at the time cap, their score will be the total number of reps completed. 

Movement Standards

Clean:

- The barbell starts on the ground and is received at the shoulders in one motion. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

- Both partners must have their barbells in the front rack at the top of the rep at the same time.  

- Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.

- Any style of clean is permitted (except from the hang position): power clean, squat clean, or split clean.

Shoulder to overhead:

- A rep will consist of an athlete taking the bar from the front rack position and locking it out over head with the elbows, shoulders, hips, and knees fully extended, and the athlete’s feet back in line with each other.

- Both partners must have their barbells locked out overhead at the same time. 

- Any style of shoulder to overhead is permitted: strict press, push press, push jerk, and split jerk.

Pull-ups:

- At the start of each rep, arms must be fully extended, with feet off the ground. Any style of pull-up or grip is permitted as long as the requirements are met. The rep is credited when the chin breaks the horizontal plane of the bar.

- You may not wipe down the pull up bars. 

Chest to bar pull ups:

- The same standards as above apply, except a portion of the athletes body below the collarbone must make contact with the pull up bar. 

Bar muscle ups:

- The athlete must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground. Pull-overs, rolls to support, and glide kips are not permitted. No portion of the athlete’s foot may rise above the height of the bar during the kip. At the top of the rep the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top the hands must stay in contact with the bar. Removing the hands and resting while on the top of the bar is not allowed.

Ring rows:

- Athletes will face into the rig and place their feet in front of the tape line below the rings. No part of the foot can touch the tape line. 

- Athletes will lean back till their arms are fully extended. The rep starts in this position and finishes when the athlete has rowed themselves up till their hands/rings make contact with the sides of their bodies.

- A straight body position must be maintained throughout the rep. Any bending at the hips, kipping, or swinging is not allowed. 

- The rings will be set to a standard height.