The Fox Workout Rules

The Fox workout is a series of 45 total hang cleans (135 pounds for men; 95 pounds for women) and 45 total pull-ups performed in the following combination within a 10-minute time cap:

  • 21 hang cleans followed by 21 pull-ups followed by
  • 15 hang cleans followed by 15 pull-ups followed by
  • 9 hang cleans followed by 9 pull-ups

Workout Rules

To be considered for the podium and cash prizes, all competitors in The Fox 2026 Open Event must adhere to the following rules:

Hang Cleans

  • Athlete must deadlift the barbell to the hang position, above the knees, and fully extend the arms, hips, and knees before beginning the first rep.
  • From the hang position, the athlete pulls the barbell upward and receives it in a front rack position on the shoulders.
  • The barbell must not pass below the knee.
  • The rep is complete when the athlete stands tall with hips and knees fully extended and the barbell securely in the front rack position with elbows visibly on the other side of the barbell.
  • Camera angle must face the athlete from a 45-degree angle and visibly demonstrate the standards above.

Pull-Ups

  • Strict, butterfly, and kipping pull-ups are all acceptable variations.
  • Palms must face outward, chin must clear the bar at the top of each pull-up, and arms must be fully extended at the bottom of each pull-up.
  • Banded pull-ups are acceptable, but your finish time will be placed after other competitors who performed the move unassisted.
  • Hand protection is permitted.
  • Camera angle must be facing the athlete either straight on or at a 45-degree angle and must be higher than ground level in order to clearly show the chin relative to the bar.
  • Score is time to complete all reps.

Competition Rules

  1. Eligibility
    1. All athletes must be 18 years or older as of the close of registration for the competition.
    2. All athletes must agree to the Donor Games Consent Agreement and adhere to the Workout Rules and Competition Rules herein.
    3. Athletes must submit their full workout video at any time during the competition window: from May 14 to May 20, 2026, at 6:00 PM ET.
    4. Athletes may submit up to 3 workout videos in total throughout the competition.
      1. Competitors may submit no more than 1 video within any 24-hour period.
      2. If an additional workout video is disqualified, it does not impact the rank/eligibility of a previously approved workout video.
    5. Athletes must be willing to accept prize winnings via ACH. Failure to provide ACH payment information within 1 week of the official prize-winning notification will result in forfeiture of the cash prize. All prize winnings will be dispersed within 2 weeks of the official prize-winning notification from the Donor Games.
    6. General athletes who compete a modified workout are not eligible for cash prizes.
  2. Judging
    1. Failure to perform the exercises according to the guidelines will result in disqualification.
    2. Judges’ decisions are final.
    3. Judges may reject an athlete’s workout video due to improper form, failure to complete the workout, copyright infringements, or any other issues that arise in review of the workout.
    4. If a workout attempt is disqualified, the athlete maintains their eligibility to submit a new competition video as per 1d above.