2025 Jock ‘N Roll
Sponsored by:
Fuel Your Path
You show up every day, even when it’s hard – because you know there’s no shortcut. You’re on The Path – a personal journey to get smarter, stronger, smarter, healthier – better. Nobody said it would be easy. One thing is certain: you need the right fuel.
Teams
For Total Reps (14 min cap):
Min 0-6:
4-8-12-16-20-24
- Partner Sync Line Facing Burpees
4 Rope Climbs after each round (15′)
Min 6-14:
1-2-3-4-5-6
- Rounds of DT
6 Sync Bar Muscle Ups after each round
*Teams will complete each couplet as M/M and F/F pairs. One pair works, while the other rests. Each pair must complete the couplet before advancing to the next round.
Round of DT:
- 12 Deadlifts
- 9 Hang Cleans
- 6 Shoulder to Overhead
Scaling Key
- RX: 155/105, Sync Bar Muscle Ups
- Masters 35+: 155/105, Sync Bar Muscle Ups (Male), 12 Sync Chest To Bar (Female)
- Intermediate/Masters 45+: 135/95, 12 Sync Pull Ups
- Novice: 95/65, 12 Sync Ring Rows, Scaled Rope Climb
Team Flow
This workout begins with all four athletes in the starting box approximately 45 feet from the rig. At the call of 3, 2, 1, GO! The first pair of athletes (M/M or F/F) will move to the working area to complete the first round of synchronized line facing burpees, followed by 4 rope climbs. Athletes may split the work as desired but will not switch with the opposite pair until the rep requirements are met. The non-working pair will remain in the starting box.
Once complete, the working pair will tag the opposite pair to enter the competition floor to work on the same couplet. Teams will work in this fashion to complete as many ascending rounds of synchronized burpees and 4 rope climbs in 6 minutes.
At the 6-minute mark, athletes will move to work on the second half of this workout. Any M/M or F/F pair will move to the working area to complete the first round of DT, followed by 6 synchronized bar muscle ups (or scaled variation). Athletes may split the work as desired but will not switch with the opposite pair until the rep requirements are met. The non-working pair will remain in the starting box. Only the M or F athlete actively lifting is permitted in the working area. The second athlete is permitted in the vicinity near the platform, designated by the judge.
Once complete, the working pair will tag the opposite pair to enter the competition floor to work on the same couplet. Once teams enter Round 2, one pair will complete a full round of DT, followed by 6 synchronized bar muscle-ups, then another full round of DT and 6 more synchronized bar muscle-ups before switching to the opposite pair.
Teams will continue alternating pairs in this sequence, ascending through rounds of DT and bar muscle-ups until time runs out.
*Note: The team flow differs slightly from the individual version—bar muscle-ups are performed after each completed round of DT, rather than after finishing all ascending rounds.
The team’s score will be the total number of repetitions completed at the time cap.
Key Points for Teams
Pairs cannot switch out until their portion of the workout is completed. A stepper will be available in each lane to assist with getting up to the bar.
Standards
Barbell Shoulder to Overhead: The rep begins with the barbell in the front rack to begin the shoulder to overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the barbell is locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the barbell. The barbell must be over or slightly behind the center of the athlete’s body, with the feet in line.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is complete once the athlete achieves full lock out above the bar. One stepper will be available on the rig in each lane to assist with getting to the bar. *The synchronized rep is complete once both athletes achieve full lock out above the bar at the same time.
Chest to Bar Pull Up: The athlete must start each rep with arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is complete when the chest clearly comes into contact with the bar at or below the collarbone. One stepper will be available on the rig in each lane to assist with getting to the bar. *The synchronized rep is complete when both athlete’s chest clearly comes into contact with the bar at the same time at or below the collarbone.
Deadlift: The rep begins with the barbell on the ground with the athlete standing at the barbell. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the bar. The barbell must touch the ground briefly after the athlete completes the deadlift. No bouncing is not permitted.
Hang Clean: The rep begins with the barbell in the athletes hands, anywhere in the hang position at or above the knees. The athlete will clean the bar in one motion to the front rack position using any clean style; power, squat, or split. 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.
Pull Up: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the chin rises above the bar. One stepper will be available on the rig in each lane to assist with getting to the bar. *The synchronized rep is complete when both athletes’ chins rise above the bar at the same time.
Ring Row: The rep begins with the athletes’ elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athletes pull until the chest or arms touch the rings. Kipping is permitted. *The synchronized rep is complete when the athletes pull until the chest or arms touch the rings at the same time.
Rope Climb: Using any style rope climb employing both hands and feet, the athlete must climb the rope and touch the crossbeam at the top. Jumping up to begin each ascent is permitted. Athletes must show control on the descent for the rep to be credited.
Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.
Synchronized Line Facing Burpees: Each rep starts with both athletes facing the burpee line. In the bottom position, both athletes must be perpendicular to the line. Athletes may step or jump in and out of the bottom position. Both athletes must touch their chest and thighs to the ground at the same time before standing to jump over the line. If some athlete reaches the bottom position ahead of the other, they may wait on the ground for their teammates. A two-foot takeoff IS REQUIRED for this workout. If any athlete touches the line at any time, the rep will not count. In this case, all athletes will need to complete the entire line-facing burpee over again. In the event of a no rep from either athlete, the BOTH athletes must complete another full repetition. Each rep is credited when both athletes reach the bottom position on the ground on the opposite side of the line. From there, they may begin the next rep.
Individuals
For Total Reps (9 min cap):
Min 0-4:
4-8-12-16-20-24
- Line Facing Burpees
2 Rope Climbs after each round (15′)
Min 4-9:
1-2-3-4-5-6
- Rounds of:
- 9 Deadlift
- 6 Hang Clean
- 3 Shoulder To Overhead
6 Bar Muscle Ups after each completed ascending round
Scaling Key
- Elite: 185/125
- RX / Master 35-39: 155/105, Bar Muscle Ups
- Masters 40-44: 135/95, Bar Muscle Ups (Male), 12 Chest To Bar Pull Ups (Female)
- Masters: 45-59: 135/95, 12 Chest To Bar Pull Ups
- Masters 60+: 115/85, 12 Pull Ups
- Intermediate: 135/95, 12 Pull Ups
- Novice: 95/65, 12 Ring Row, 2 Scaled Rope Climbs
- Teens RX: 135/95, 12 Pull Ups
- Teens Novice: 95/65, 12 Ring Row, 2 Scaled Rope Climbs
Individual Flow
This workout begins with the athlete in the starting box approximately 45 feet from the rig. At the call of 3, 2, 1, GO! The athlete will move to the working area to complete the first round of line facing burpees, followed by 2 rope climbs. The athlete will work in this fashion to complete as many ascending rounds of burpees and 2 rope climbs in 4 minutes.
At the 4-minute mark, the athlete will move to the working area to complete the second half of this workout. Here, the athlete will complete the first round of barbell work, followed by 6 bar muscle ups or scaled variation reps. Upon entering Round 2, the athlete will complete two full rounds of barbell work, then head to the rig for 6 bar muscle-ups. They will continue this pattern—finishing all assigned rounds of barbell work before moving on to the 6 bar muscle-ups each time until time expires.
*Note: The individual flow differs slightly from the team version, as bar muscle-ups are always performed after all barbell rounds are completed.
The score will be the total number of repetitions completed.
Standards
Barbell Shoulder to Overhead: The rep begins with the barbell in the front rack to begin the shoulder to overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the barbell is locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the barbell. The barbell must be over or slightly behind the center of the athlete’s body, with the feet in line.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is complete once the athlete achieves full lock out above the bar. One stepper will be available on the rig in each lane to assist with getting to the bar.
Chest to Bar Pull Up: The athlete must start each rep with arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is complete when the chest clearly comes into contact with the bar at or below the collarbone. One stepper will be available on the rig in each lane to assist with getting to the bar.
Deadlift: The rep begins with the barbell on the ground with the athlete standing at the barbell. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the bar. The barbell must touch the ground briefly after the athlete completes the deadlift. No bouncing is not permitted.
Hang Clean: The rep begins with the barbell in the athletes hands, anywhere in the hang position at or above the knees. The athlete will clean the bar in one motion to the front rack position using any clean style; power, squat, or split. 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.
Line Facing Burpee: Each rep starts with the athlete facing the burpee line. In the bottom position, the athlete must be perpendicular to the line. Athletes may step or jump in and out of the bottom position. The athlete must touch their chest and thighs to the ground before standing to jump over the line. A two-foot takeoff IS REQUIRED for this workout. If the athlete touches the line at any time, the rep will not count. Each rep is credited when the athlete reaches the bottom position on the ground on the opposite side of the line. From there, the athlete may begin the next rep.
Pull Up: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the chin rises above the bar. One stepper will be available on the rig in each lane to assist with getting to the bar.
Ring Row: The rep begins with the athletes’ elbows fully extended and heels on the ground across the plane of the rig. The rep is complete when the athletes pull until the chest or arms touch the rings. Kipping is permitted.
Rope Climb: Using any style rope climb employing both hands and feet, the athlete must climb the rope and touch the crossbeam at the top. Jumping up to begin each ascent is permitted. Athletes must show control on the descent for the rep to be credited.
Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.