2023 Quick & the Dead

Elite Individuals

For time (8 Min cap):

10 – 8 – 6 – 4 – 2 Thrusters

50 Double Unders After Each Set

Scaling Key

Men: 155 / 185 / 205 / 225 / 245

Women: 105 / 125 / 145 / 155 / 175

Elite Individual Flow

Athletes will use the designated male/female barbell.  The workout begins with athletes in the starting box. The starting box will be immediately in front of the first mat with the athletes barbell. The rope will be on a mat, in between the barbell and the rig. 

At the call of 3-2-1 go! Athletes will move to the barbell to complete 10 thruster reps at the designated weight. Squat clean into the first thruster is permitted as long as all thruster standards are met. Upon finishing, the athlete can adjust the barbell to the next prescribed weight or move to the rope to complete 50 double unders. Once complete, the athlete will move back to the barbell to complete the 8 thrusters at the prescribed weight.

The athlete will move between the barbell and rope in this fashion meeting each weight and rep requirement until the final bar is cleared and the last set of double unders are complete.  From there, the athlete will return to the starting box for time or total completed reps at the 8 minute cap.

*Score will be time to complete this workout or reps at the time cap.

** The first weight will be loaded on the barbell. Athletes will be responsible for changing their own weights once the workout begins.


Double-Under: The athlete will start with the handles of the rope in each hand. After the jump, the rope must pass completely under the feet twice for each jump. The rope must spin forward for the rep to count.

Thruster: The thruster attempt begins with the barbell on the ground. Collars must be placed outside the plates before beginning any attempt. The crease of the hips must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed but not required when the bar is taken from the floor. The rep is credited when the athlete’s hips, knees, and arms are fully extended and the bar is directly over, or slightly behind, the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

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