2022-2023 Indy Online Challenge & Qualifier Workouts

Workout 1

Released: September 15, 2022 / Scores Due: September 19, 2022

Elite/Rx

9min AMRAP
+3 Hang Power Snatches
+3 Overhead Squats
30 Double Unders

(3/3/30, 6/6/30, 9/9/30, etc…)

Time Cap: 9 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for as many reps as possible in 9 minutes.

This event begins with the athlete standing tall at their barbell. At the call of 3,2,1 GO athletes will pick up their barbell to begin 3 hang power snatches.

At the completion of the hang power snatches, athletes will perform 3 overhead squats.

Athletes may begin their first overhead squat, immediately following the last repetition of their hang power snatch.

At the completion of the overhead squats, athletes will perform 30 double unders.

At the completion of the double unders, athletes will begin round 2, performing 6 hang power snatches, 6 overhead squats and 30 double unders.

Round 3 will consist of 9 hang power snatches, 9 overhead squats and 30 double unders.

Athletes will continue in this fashion, adding 3 reps to both barbell movements, for 9 minutes.

At the completion of 9 minutes, the workout will end and the total number reps completed over 9 minutes will be the athletes score.

– – –

EQUIPMENT

Barbell, Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate
weights for the athlete’s division*, Jumping rope.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in
kilograms are 34kg(75lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)

MOVEMENT STANDARDS

HANG POWER SNATCH

Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar/Dumbbell) before re-dipping to initiate the hang snatch. The barbell/Dumbbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to full lockout overhead with the hips, knees and arms fully extended, and the bar/Dumbbell directly over the middle of the body. Power snatching the barbell/Dumbbell from the ground in one continuous motion is not permitted.

HANG POWER CLEAN

Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar) before re-dipping to initiate the hang Clean. The barbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to front rack position with the hips, knees and elbows in front of the bar, and the bar directly over the shoulders of the body. Power cleaning the barbell from the ground in one continuous motion is not permitted.

OVERHEAD SQUATS

Each rep begins with the athlete standing tall with the barbell/Dumbbell overhead in a fully locked out position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the barbell returns to a fully locked out position overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar behind will be a no rep.

FRONT SQUATS (BOX)

Each rep begins with the athlete standing tall with the barbell front rack position in a barbell on or above shoulders position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the athlete returns to a fully locked out position with the hips, knees fully extended, and the bar is in the front rack of the body. Athletes may get the barbell shoulders any way they choose. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar in front will be a no rep.

(Box Squat)Athletes that are allowed to use a box to Front squat will achieve Parallel Squats, meaning when resting or touching the box, the athlete’s hips and knees must be parallel and no less.

DOUBLE UNDERS

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

SINGLE UNDERS

This is the standard Single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Elite/Rx, Intermediate, 35-39, 40-44, 45-49, 50-54, 16-18

75, 55 lbs

55-59, 60+, 13-15

55, 35 lbs
20 Double Unders

Modified: Scaled

45,35 lbs
30 Single Under

Adaptive Seated Workout 1

Released: September 15, 2022 / Scores Due: September 19, 2022

Seated 1 (Without Hip Function)

9min AMRAP
+3 Hang Power Snatches
+3 Box Dips
30 Multi Ropes

(3/3/30, 6/6/30, 9/9/30, etc…)

Time Cap: 9 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for as many reps as possible in 9 minutes.

This event begins with the athlete seated tall at their barbell. At the call of 3,2,1 GO athletes will pick up their equipment to begin 3 hang power snatches. Quad Athletes may have assistance with picking up the bar to their lap or boxes.

At the completion of the first movement, athletes will perform 3 Dips according to Rx or Scaled.

At the completion of the dips, athletes will perform 30 Multi Rope Swings or Core Twists according to your completion or Rx or Scaled..

At the completion of the Multi ropes, athletes will begin round 2, performing 6 hang power, 6 dips and 30 Multi Ropes.

Round 3 will consist of 9 hang power, 9 Dips and 30 Multi Ropes.

Athletes will continue in this fashion, adding 3 reps of the barbell, for 9 minutes.

At the completion of 9 minutes, the workout will end and the total number reps completed over 9 minutes will be the athletes score.

– – –

EQUIPMENT

Barbell, Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate
weights for the athlete’s division*, Multi- ropes, 2 plyo boxes or equivalent

MOVEMENT STANDARDS

HANG POWER SNATCH

Each repetition must start from the hang ( Barbell on your Lap or boxes at the height where the barbell is no more than 3 inches higher than your Lap) . Any repetition taken from the floor must stop at the Lap, The Barbell cannot go directly from floor to overhead without stopping at the lap. The barbell must remain above the knee at the initiation of each rep. The rep is counted with the bar coming to full lockout overhead with the athlete sitting tall, shoulders over hips and arms fully extended, and the bar directly over the middle of the body. Power snatching the barbell from the ground in one continuous motion is not permitted.

BOX DIPS

The athlete will perform this movement from outside of the wheelchair or assistive device. no athletes may use any item to sit off like a box or bench ect.

Boxes will be positioned at a height so that at the bottom of the Dip the elbows and shoulders are at the same level. Knees or feet may be touching the ground during the bottom portion of the Dip. At the top of the Dip knees must come off the ground and arms must lock out directly parallel to the midline. Hands must be in line with hips at the top of the dip, they may not be positioned behind or in front of the hips. Locked out will consist of elbows fully extended at the top of the rep. Reps will be counted at the top of the Dip. Athletes may use plates to adjust the height of the dip station.

(Scaled) For Athletes performing the scaled version of the workout, athletes will position themselves to have boxes on both sides of their chair. The athlete will then press themselves upward until arms lock outand buttox is off the seat. Athletes may sit in their chair fully supported at the bottom of the chair dip.

MULTI ROPES

Each rotation is worth a rep, ropes must make contact with ground at the bottom of the swing and must swing in a synchronized pattern together. One rope swinging opposite of the swing will be considered no rep.

(Scaled) For athletes performing the scaled version of the workout, athletes will perform 30 core twists. This Movement will consist of the athlete seated in their chair and rotating touching side to side of their hips. Each rotation ( one touch of the hip) WILL COUNT AS 1 REP.

Seated 1 (Without Hip)

+3 Hang Power Snatches (65, 35lb db)
+3 Box Dips
30 Multi Ropes

Seated 2 (With Hip)

+3 Hang Power Snatches (75, 45lb db)
+3 Box Dips
30 Multi Ropes

Seated Quad

+3 Hang Power Snatches (65, 35lb db)
+3 Box Dips
30 Multi Ropes

Scaled Seated

+3 Hang Power Snatches (35, 15lb db)
+3 Chair Dips
30 Core Twists

Adaptive Standing Workout 1

Released: September 15, 2022 / Scores Due: September 19, 2022

Upper Impairment

9min AMRAP
+3 Db Hang Power Snatches
+3 Db Overhead Squats
30 Double Unders

(3/3/30, 6/6/30, 9/9/30, etc…)

Time Cap: 9 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for as many reps as possible in 9 minutes.

This event begins with the athlete standing tall at their barbell or Dumbbell depending on the Impairment classification. At the call of 3,2,1 GO athletes will pick up their equipment to begin 3 hang power snatches or Hang power cleans.

At the completion of the first movement, athletes will perform 3 overhead squats or Front Squats according to your classification.

At the completion of the squats, athletes will perform 30 double unders or Single unders according to your classification..

At the completion of the double unders, athletes will begin round 2, performing 6 hang power, 6 squats and 30 double/ Single unders.

Round 3 will consist of 9 hang power, 9 squats and 30 double/Single unders.

Athletes will continue in this fashion, adding 3 reps to both barbell movements, for 9 minutes.

At the completion of 9 minutes, the workout will end and the total number reps completed over 9 minutes will be the athletes score.

– – –

EQUIPMENT

Barbell, (upper Impairment Dumbbell), Standard bumper plates (no larger than 18-inch
diameter) to load to the appropriate weights for the athlete’s division*, Jumping rope,
Box set to parallel squat height for specific divisions

MOVEMENT STANDARDS

HANG POWER SNATCH

Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar/Dumbbell) before re-dipping to initiate the hang snatch. The barbell/Dumbbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to full lockout overhead with the hips, knees and arms fully extended, and the bar/Dumbbell directly over the middle of the body. Power snatching the barbell/Dumbbell from the ground in one continuous motion is not permitted.

HANG POWER CLEAN

Each repetition must start from the hang. Any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, arms straight, shoulders behind the bar) before re-dipping to initiate the hang Clean. The barbell must remain above the knee and below the hip with arms straight at the initiation of each rep. The rep is counted with the bar coming to front rack position with the hips, knees and elbows in front of the bar, and the bar directly over the shoulders of the body. Power cleaning the barbell from the ground in one continuous motion is not permitted

OVERHEAD SQUATS

Each rep begins with the athlete standing tall with the barbell/Dumbbell overhead in a fully locked out position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the barbell returns to a fully locked out position overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Athletes may get the barbell overhead any way they choose. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar behind will be a no rep.

FRONT SQUATS (BOX)

Each rep begins with the athlete standing tall with the barbell front rack position in a barbell on or above shoulders position. At the bottom, the hip crease must clearly pass below the top of the knee. The rep is counted when the athlete returns to a fully locked out position with the hips, knees fully extended, and the bar is in the front rack of the body. Athletes may get the barbell shoulders any way they choose. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved. Dropping the bar in front will be a no rep.

(Box Squat)Athletes that are allowed to use a box to Front squat will achieve Parallel Squats, meaning when resting or touching the box, the athlete’s hips and knees must be parallel and no less.

DOUBLE UNDERS

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

SINGLE UNDERS

This is the standard Single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Upper Impairment Above & Below Elbow

+3 Db Hang Power Snatches (50, 35lb)
+3 Db Overhead Squats
30 Double Unders

Lower Impairment Above Knee

+3 Hang Power Cleans (75, 55lb)
+3 Front Squats
30 Single Unders

Lower Impairment Below Knee

+3 Hang Power Cleans (95, 65lb)
+3 Front Squats
30 Single Unders

Neuromuscular Major

+3 Hang Power Cleans (65, 45lb)
+3 Front Box Squats
30 Single Unders

Neuromuscular minor

+3 Hang Power Cleans (75, 55lb)
+3 Front Box Squats
30 Single Unders

Short Stature

+3 Hang Power Cleans (65, 45lb)
+3 Front Squats
30 Double Unders

Sensory

+3 Hang Power Snatches (75, 55lb)
+3 Overhead Squats
30 Double Unders

Scaled Standing

+3 Hang Power Cleans (45, 35lb)
+3 Front Squats
30 Single Unders

Workout 2

Released: September 15, 2022 / Scores Due: September 19, 2022

Elite/Rx

5 Rounds x 2min AMRAP
20 Bar-Facing Burpees
Max Effort Clean & Jerks
1min rest

Time Cap: 14 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for as many burpees and clean and jerks as possible over the 5 rounds.

This event begins with the athlete standing tall at their barbell. At the call of 3,2,1, GO athletes will perform 20 bar-facing burpees.

At the completion of the bar-facing burpees, athletes will perform as many clean and jerks as possible in the remainder of the 2 minutes.

At the completion of 2 minutes, athletes will rest for 1 minute. During the 1 minute rest, athletes will adjust their barbell to round 2 weights of 135lb for men and 95lbs for women.

At the completion of the 1 minute rest, athletes will begin round 2 of this workout and perform 20 bar- facing burpees.

At the completion of the bar-facing burpees, athletes will perform as many clean and jerks as possible in the remainder of the 2 minutes at the round 2 weight.

At the completion of 2 minutes for round 2, athletes will rest for 1 minute. During the 1 minute rest, athletes will adjust their barbell to round 3 weights of 185lb for men and 125lbs for women.

Athletes will continue in this fashion, adjusting their weights for rounds 4 and 5. Round 4 will be at 225lbs for men and 155lbs for women. Round 5 will be at 275lbs for men and 185 lbs for women.

At the completion of all 5 rounds, the athlete will tally up the total number of burpees and clean jerks performed and this will be their score.

Athletes may be assisted to change weights during the 1-minute transitions.

– – –

EQUIPMENT

Barbell, Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate
weights for the athlete’s division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in
kilograms are 124kg (275lb), 102kg (225lb), 88kg (195lb), 83kg (185lb), 75kg (165lb),
70kg (155), 65kg (145lb), 61kg (135lb), 56kg (125), 52kg (115lb), 43kg (95lb), 38kg (85lb),
34kg (75lb), 29kg (65lb), 25kg (55lb), 20kg (45lb), 15kg (35lb)

MOVEMENT STANDARDS

BAR-FACING BURPEES

Athletes must be perpendicular to the bar/face it. A jump OR step back in the burpee is ok. The chest and thighs must clearly come into contact with the ground during the burpee. The chest must be centered to the barbell with the head behind the bar and your hands and feet within the width of the barbell. A jump up or step up to the standing position of your burpee is ok. A two-foot takeoff is not required, however, the athlete must be clearly jumping over the bar with both feet in the air as you pass over the bar. Stepping over the barbell is not permitted. Touching the barbell when passing over the bar is a “no rep”. The rep is counted when both feet reach the ground on the other side of the bar. There is no requirement about a two-foot landing. Before starting the next rep, the athlete must be perpendicular to the bar/ face it.

– – –

CLEAN & JERKS

The barbell begins on the ground and is brought to the shoulders in one continuous motion in either a power, squat or split clean. A hang clean is not permitted. The athlete will then perform a shoulder to overhead however they see fit (shoulder press, push press, push jerk,or split jerk are all acceptable). The rep is credited once the athlete is standing tall with the weight locked out overhead, hips and knees fully extended with the feet inline.

Elite/Rx

20 Bar-Facing Burpees,
R1: 95, 65 lb
R2: 135, 95 lb
R3: 185, 125 lb
R4: 225, 155 lb
R5: 275, 185 lb

Intermediate, 16-18

20 Bar-Facing Burpees,
R1: 75, 55 lb
R2: 95, 65 lb
R3: 135, 95 lb
R4: 185, 135 lb
R5: 225, 155 lb

35-39, 40-44, 45-49

15 Bar-Facing Burpees,
R1: 75, 55 lb
R2: 95, 65 lb
R3: 135, 95 lb
R4: 185, 135 lb
R5: 225, 155 lb

50-54

15 Bar-Facing Burpees,
R1: 75, 55 lb
R2: 95, 65 lb
R3: 135, 95 lb
R4: 165, 115 lb
R5: 195, 135 lb

55-59, 60+, 13-15

15 Bar-Facing Burpees,
R1: 75, 55 lb
R2: 95, 65 lb
R3: 125, 85 lb
R4: 145, 95 lb
R5: 165, 115 lb

Modified: Scaled

10 Bar-Facing Burpees,
R1: 55, 35 lb
R2: 65, 45 lb
R3: 85, 65 lb
R4: 95, 85 lb
R5: 115, 95 lb

Adaptive Seated Workout 2

Released: September 15, 2022 / Scores Due: September 19, 2022

Seated 1 (Without Hip Function)

5 Rounds x 2min AMRAP
20 Slamball
Max Rep Hang Clean & Press
1min Rest

Rd 1 – Starting Weight
Rd 2 – Weight Increase
Rd 3 – Weight Increase
Rd 4 – Weight Increase
Rd 5 – Weight Increase

WORKOUT DESCRIPTION

FLOW

This event is for as many clean and press as possible over the 5 rounds.

This event begins with the athlete seated tall at their barbell with it in lap or on boxes. At the call of 3,2,1, GO athletes will perform 20 Slamballs.

At the completion of the Slamball, athletes will perform as many clean and press as possible in the remainder of the 2 minutes.

At the completion of 2 minutes, athletes will rest for 1 minute. During the 1 minute rest, athletes will adjust their barbell to round 2 weights listed in the classification weight breakdown.

At the completion of the 1 minute rest, athletes will begin round 2 of this workout and perform 20 Slamballs.

At the completion of the Slamballs, athletes will perform as many clean and Press as possible in the remainder of the 2 minutes at the round 2 weight.

At the completion of 2 minutes for round 2, athletes will rest for 1 minute. During the 1 minute rest, athletes will adjust their barbell to round 3 listed weights.
Athletes will continue in this fashion, adjusting their weights for rounds 4 and 5..

At the completion of all 5 rounds, the athlete will tally up the total number of clean press performed and this will be their score.

– – –

EQUIPMENT

Barbell, Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*, Boxes for the barbell to rest on can be no higher than 3” from the bar and top of thighs, Medicine ball

MOVEMENT STANDARDS

SLAMBALL

Athletes will start facing the ball, Athletes will pick the ball up off the floor for initial rep. Athletes may lift the ball to lap to overhead or directly from floor to overhead.

• The top of the rep the athlete must have a ball, locked out over head shoulders over hips sitting tall.
• Locked out will consist of the elbows straight and ball directly over the midline.
• If the ball is out front or shoulders are not over hip the rep will be considered no good.
• At the bottom of the rep the athlete MAY slam the ball and catch off the bounce and and start the next rep from the catch.

– – –

CLEAN & PRESS

Each rep begins from the lap
• Barbell moves from lap to shoulder then to overhead.
• A full lift into the press is not allowed
• The barbell must clearly pause at the shoulder, if the bar is snatched or does not pause at the front rack position it is a NO rep.

The rep is credited when:
– the Barbell is locked out overhead, with the shoulders over the hips, and arms fully extended. – The barbell is directly over or slightly behind the middle of the body.
• Continue pressing the weight up until lockout.
• Athletes may not receive any assistance moving the barbell.
boxes may be used to lift off, the bar must only sit a maximum of 3 inches above the lap.

SAFETY NOTE:
AT NO TIME MAY THE ATHLETE BOUNCE THE BAR OFF THE BOXES, LAP MAT OR LEGS. THIS WILL BE AN AUTOMATIC NO REP

Seated 1 (Without Hip)

Slamball (14, 10lb)
R1: 45, 35lb
R2: 65, 45lb
R3: 75, 50lb
R4: 85, 55lb
R5: 95, 60lb

Seated 2 (With Hip)

Slamball (20, 14lb)
R1: 55, 40lb
R2: 75, 50lb
R3: 85, 55lb
R4: 95, 60lb
R5: 105, 65lb

Seated Quad

Slamball (10, 6lb)
R1: 35, 15lb
R2: 45, 25lb
R3: 55, 35lb
R4: 60, 40lb
R5: 65, 40lb

Scaled Seated

10 Slamball (10, 6lb)
R1: 25, 15lb
R2: 35, 20lb
R3: 40, 25lb
R4: 45, 30lb
R5: 50, 35lb

Adaptive Standing Workout 2

Released: September 15, 2022 / Scores Due: September 19, 2022

Upper Impairment

5 Rounds x 2min AMRAP
20 Bar-Facing Burpees
Max Rep Clean & Jerks
1min Rest

Rd 1 – Starting Weight
Rd 2 – Weight Increase
Rd 3 – Weight Increase
Rd 4 – Weight Increase
Rd 5 – Weight Increase

WORKOUT DESCRIPTION

FLOW

This event is for as many clean and jerks as possible over the 5 rounds.

This event begins with the athlete standing tall at their barbell. At the call of 3,2,1, GO athletes will perform 20 burpees (form of burpee for division is specified in workout)

At the completion of the burpees, athletes will perform as many clean and jerks as possible in the remainder of the 2 minutes.

At the completion of 2 minutes, athletes will rest for 1 minute. During the 1 minute rest, athletes will adjust their barbell to round 2 weights listed in the classification weight breakdown.

At the completion of the 1 minute rest, athletes will begin round 2 of this workout and perform 20 burpees.

At the completion of the burpees, athletes will perform as many clean and jerks as possible in the remainder of the 2 minutes at the round 2 weight.

At the completion of 2 minutes for round 2, athletes will rest for 1 minute. During the 1 minute rest, athletes will adjust their barbell to round 3 listed weights.
Athletes will continue in this fashion, adjusting their weights for rounds 4 and 5..

At the completion of all 5 rounds, the athlete will tally up the total number of clean jerks performed and this will be their score.

– – –

EQUIPMENT

Barbell. Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*

MOVEMENT STANDARDS

BAR-FACING BURPEES

Athletes must be perpendicular to the bar/face it. A jump OR step back in the burpee is ok. The chest and thighs must clearly come into contact with the ground during the burpee. The chest must be centered to the barbell with the head behind the bar and your hands and feet within the width of the barbell. A jump up or step up to the standing position of your burpee is ok. A two-foot takeoff is not required, however, the athlete must be clearly jumping over the bar with both feet in the air as you pass over the bar. Stepping over the barbell is not permitted. Touching the barbell when passing over the bar is a “no rep”. The rep is counted when both feet reach the ground on the other side of the bar. There is no requirement about a two-foot landing. Before starting the next rep, the athlete must be perpendicular to the bar/ face it.

BURPEE TO FULL EXTENSION

Each burpee must be performed lateral to the Barbell. The chest and thighs touch the ground at the bottom.
• The top of the burpee the athlete must extend hips open with shoulders above the hips.
• The athlete will clap both hands above head before returning to the floor for the next repetition.

– – –

BURPEE TO TARGET

This workout begins from the standing position, then the athlete will move from flat on the ground to touching an object with both hands that is 2 inches above their max reach. Bottom of the Burpee, At the bottom position the athlete’s chest and hips must touch the ground. Touching the top position At the top of the burpee both hands must make contact with the target.

Showing full extension to measure reach. The height of the target must be no less than required inches above the athlete’s fingertips when they are standing feet together with a straight line through their wrist, elbow, shoulder, hip and knees. The athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made.

– – –

KNEE BURPEE

Athletes will start in a kneeling position, they may use a pillow or mat to protect the buttox or stop from going too far past Range of Motion in the knees while in kneeling position.
The athlete will then thrust or crawl forward extending and dropping the chest to the floor in a bottom of push up position. The chest must touch the floor with hips and legs at full extension in a lying position. They will then reverse the movement finishing in kneeling position and shoulders over hips. athletes will clap out in front of the body before starting the next rep. Reps will be counted on the clap.

– – –

CLEAN & JERKS

The barbell begins on the ground and is brought to the shoulders in one continuous motion in either a power, squat or split clean. A hang clean is not permitted. The athlete will then perform a shoulder to overhead however they see fit (shoulder press, push press, push jerk,or split jerk are all acceptable). The rep is credited once the athlete is standing tall with the weight locked out overhead, hips and knees fully extended with the feet inline.

Upper Impairment Above Elbow

20 Bar-Facing Burpees
Max Rep Clean & Jerks
1min Rest

Rd 1 – 65, 45lb
Rd 2 – 75, 55lb
Rd 3 – 95, 65lb
Rd 4 – 115, 75lb
Rd 5 – 135, 95lb

Upper Impairment Below Elbow

20 Bar-Facing Burpees
Max Rep Clean & Jerks
1min Rest

Rd 1 – 75, 55lb
Rd 2 – 95, 65lb
Rd 3 – 115, 75lb
Rd 4 – 135, 95lb
Rd 5 – 155, 105lb

Lower Impairment Above Knee

20 Burpee to Target 2”
Max Rep Clean & Jerks
1min Rest

Rd 1 – 65, 45lb
Rd 2 – 75, 55lb
Rd 3 – 95, 65lb
Rd 4 – 115, 75lb
Rd 5 – 135, 95lb

Lower Impairment Below Knee

20 Burpee to Target 2”
Max Rep Clean & Jerks
1min Rest

Rd 1 – 75, 55lb
Rd 2 – 95, 65lb
Rd 3 – 115, 75lb
Rd 4 – 135, 95lb
Rd 5 – 155, 105lb

Neuromuscular Major

20 Burpee to full extension / Knee Burpee
Max Rep Clean & Jerks
1min Rest

Rd 1 – 45, 35lb
Rd 2 – 65, 45lb
Rd 3 – 75, 50lb
Rd 4 – 80, 55lb
Rd 5 – 95, 65lb

Neuromuscular minor

20 Burpee to full extension / Knee Burpee
Max Rep Clean & Jerks
1min Rest

Rd 1 – 65, 45lb
Rd 2 – 75, 55lb
Rd 3 – 95, 65lb
Rd 4 – 115, 75lb
Rd 5 – 135, 95lb

Short Stature

20 Burpee to Target 2”
Max Rep Clean & Jerks
1min Rest

Rd 1 – 45, 35lb
Rd 2 – 65, 45lb
Rd 3 – 75, 50lb
Rd 4 – 80, 55lb
Rd 5 – 95, 65lb

Sensory

20 Burpee to full extension
Max Rep Clean & Jerks
1min Rest

Rd 1 – 75, 55lb
Rd 2 – 95, 65lb
Rd 3 – 115, 75lb
Rd 4 – 135, 95lb
Rd 5 – 155, 105lb

Scaled Standing

10 Burpees
Max Rep Clean & Jerks
1min Rest

Rd 1 – 35, 15lb
Rd 2 – 45, 25lb
Rd 3 – 55, 35lb
Rd 4 – 65, 45lb
Rd 5 – 75, 55lb

Workout 3

Released: September 15, 2022 / Scores Due: September 19, 2022

Elite/Rx

For Time
600Ft Shuttle Run
60 Pull-Ups
400Ft Shuttle Run
40 Chest To Bar Pull-Ups
200Ft Shuttle Run
20 Bar Muscle Ups

Time Cap: 10 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for time and begins with the athlete standing behind their shuttle run tape. At the start of the clock, athletes will perform a 600ft shuttle run, in 24 total 25ft increments. For avoidance of doubt, one rep is equivalent to one 25ft length.

Upon completion of the 24th length, the 600ft shuttle run is complete at which point the athlete will perform 60 pull-ups.

At the completion of the 60th pull-up, the athlete will once again complete shuttle runs, this time for a total of 400ft. This will be in 16 total 25ft increments.

At the completion of the 400 foot shuttle run, athletes will perform 40 chest to bar pull-ups.

At the completion of the 40th chest-to-bar pull-up, the athlete will complete one final 200ft shuttle run. This will be in 8 total 25ft increments.

Once complete, athletes will perform 20 bar muscle-ups. At the completion of the 20th repetition or the 10 minute time-cap, the workout will be complete, and the athlete’s score will be recorded.

– – –

EQUIPMENT

Tape to mark the floor for the shuttle runs, Pull up bar

MOVEMENT STANDARDS

SHUTTLE RUN

Each rep clearly starts with the athletes feet behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athletes may return. Stepping on or touching the line will not count.

PULL-UPS

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly come above the bar.

CHEST TO BAR PULL-UPS

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar, below the collarbone.

BAR MUSCLE UP

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the 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 height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over 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, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

JUMPING PULL-UP

For the jumping pull-up, athletes must start with a pull-up bar that is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

At the start of each repetition, the athletes arms must be fully extended, and the athlete may be standing on a box with knees bent as desired. At the top, the athlete’s chin must break the horizontal plane of the pull-up bar.

ELITE/RX, INTER, 35-39, 40-44, 16-18

600Ft Shuttle Run
60 Pull-Ups
400Ft Shuttle Run
40 Chest To Bar Pull-Ups
200Ft Shuttle Run
20 Bar Muscle Ups

45-49, 50-54

600Ft Shuttle Run
40 Pull-Ups
400Ft Shuttle Run
25 Chest To Bar Pull-Ups
200Ft Shuttle Run
15 Bar Muscle Ups

55-59, 60+, 13-15

600Ft Shuttle Run
40 Pull-Ups
400Ft Shuttle Run
20 Chest To Bar Pull-Ups
200Ft Shuttle Run
10 Bar Muscle Ups

Modified: Scaled

600Ft Shuttle
40 Jumping Pull-Ups
400Ft Shuttle
20 Pull-Ups
200Ft Shuttle
10 Chest To Bar Pull-Ups

Adaptive Seated Workout 3

Released: September 15, 2022 / Scores Due: September 19, 2022

Seated 1

For Time
400 Foot Shuttle Wheel
40 Pull ups
200 Foot shuttle Wheel
20 Chest to Bar
100 Foot Shuttle Wheel
10 RMU

WORKOUT DESCRIPTION

FLOW

This event is for time and begins with the athlete sitting behind their shuttle run tape, under the Rig. At the sound of 3,2,1 GO, athletes will perform a shuttle wheel, depending on the classification distances vary. Shuttle wheels will be taped off the 25 foot shuttle section.

At the completion of the shuttle wheel, athletes will perform the identified repetitions in each classification version of the pull-up.

At the completion of the pull-ups, athletes will perform a shorter shuttle wheel.
At the completion of the shuttle wheel, athletes will perform Identified repetitions according to classification for their version of chest to bar pull-ups.

At the completion of the version of chest to bar pull-ups, athletes will perform a shorter shuttle wheel
At the completion of the shuttle wheel, athletes will perform Identified repetitions according to classification for their version of Ring muscle ups.

At the completion of the version Ring muscle up, time will be recorded and this will be their score.

– – –

EQUIPMENT

Tape to mark the floor for the shuttle wheels, Pull up bar, Plyo Boxes, Gymnastic Rings

MOVEMENT STANDARDS

SHUTTLE WHEEL

Each rep clearly starts with the athletes Wheels behind the start line. At each turnaround, both wheelst and must touch the ground over the line before the athletes may return. One wheel over or touching the line will not count.

– – –

PULL-UPS

Athletes will start on the floor under the pull up bar. The athlete will then slide off the chair or box to set up in full Hang position and feet can remain on the floor. Each rep must start with this full arm extended hang position, butt off floor and arms at full extension. At the top of the rep athlete must clear the chin above the pull up bar to be considered a successful rep. The athlete then must return to the starting position in full Hang before attempting the next rep.

Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met

– – –

CHEST TO BAR PULL-UPS

Athletes will start on Chair or box under the pull up bar. The athlete will then slide off the chair or box to set up in full Hang position and feet can remain on the floor. Each rep must start with this full arm extended hang position, butt off floor and arms at full extension. At the top of the rep athlete must clear the collar bone above the pull up bar and make contact with the body and bar below the collarbone to be considered a successful rep. The athlete then must return to the starting position in full Hang before attempting the next rep. Athletes may rest in chair between reps but before starting the next rep they must reach full hang at the bottom again.

Butterfly, kipping, Strict, switch grip or chin up grip are all acceptable as long as the above standards are met

RING MUSCLE UP

Begin hanging from the rings, with arms fully extended and feet can be on or off the ground.
• If performing consecutive kipping muscle-ups, a change of direction below the rings is required.
• The rep is credited when the elbows are fully locked out in the support position and feet off ground.
• Must pass through some portion of a dip before reaching lockout.
• Kipping is allowed, but swings or rolls to support are not permitted.
• No part of the foot may rise above the rings during the kip.

BOX DIPS

The athlete will perform this movement from outside of the wheelchair or assistive device. no athletes may use any item to sit off like a box or bench ect.

Boxes will be positioned at a height so that at the bottom of the Dip the elbows and shoulders are at the same level. Knees or feet may be touching the ground during the bottom portion of the Dip. At the top of the Dip knees must come off the ground and arms must lock out directly parallel to the midline. Hands must be in line with hips at the top of the dip, they may not be positioned behind or in front of the hips. Locked out will consist of elbows fully extended at the top of the rep. Reps will be counted at the top of the Dip. Athletes may use plates to adjust the height of the dip station.

SCALED VERSION OF PULL UPS

Athletes will start with feet on the floor or in a chair under the pull up bar. Each rep must start at a height with full arm extension and the athlete seated in a chair or on a box. At the top of the rep athlete must clear the chin above the pull up bar to be considered a successful rep. The athlete then must return to the starting position before attempting the next rep. Athletes may rest in chairs before starting the next rep.

Seated 1

For Time
400 Foot Shuttle Wheel
40 Pull ups
200 Foot shuttle Wheel
20 Chest to Bar
100 Foot Shuttle Wheel
10 RMU

Seated 2

For Time
400 Foot Shuttle Wheel
40 Pull ups
200 Foot shuttle Wheel
20 Chest to Bar
100 Foot Shuttle Wheel
10 RMU

Seated Quad

For Time
250 Foot Shuttle Wheel
40 Box dips
125 Foot shuttle Wheel
20 Pull ups
50 Foot Shuttle Wheel
40 Box Dips

Scaled Seated

For Time
250 Foot Shuttle Wheel
30 Box Dips
125 Foot Shuttle Wheel
20 Pull Ups
50 Foot Shuttle Wheel
30 Box Dips

Adaptive Standing Workout 3

Released: September 15, 2022 / Scores Due: September 19, 2022

Upper Impairment

For Time
600 Foot Shuttle Run
60 Jumping Chest To Bar Pull Ups
400 Foot Shuttle Run
40 Alternating Pistol Squats
200 Foot Shuttle Run
20 Single Arm Ring Rows

WORKOUT DESCRIPTION

FLOW

This event is for time and begins with the athlete standing behind their shuttle run tape, under the Rig. At the sound of 3,2,1 GO, athletes will perform a shuttle run or row depending on the classification distances vary. Shuttle runs will be taped off the 25 foot shuttle run section.

At the completion of the shuttle run/Row, athletes will perform the identified repetitions in each classification version of the pull-up.

At the completion of the pull-ups, athletes will perform a shorter shuttle run/ row.
At the completion of the shuttle run/row, athletes will perform Identified repetitions according to classification for their version of chest to bar pull-ups.

At the completion of the version of chest to bar pull-ups, athletes will perform a shorter shuttle run/Row
At the completion of the shuttle run/Row, athletes will perform Identified repetitions according to classification for their version of bar muscle ups.

At the completion of the version bar muscle up, time will be recorded and this will be their score.

– – –

EQUIPMENT

Tape to mark the floor for the shuttle runs, Pull up bar, C2 Rower, Gymnastic Rings

MOVEMENT STANDARDS

SHUTTLE RUN

Each rep clearly starts with the athletes feet behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athletes may return. Stepping on or touching the line will not count.

– – –

PULL-UPS

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly come above the bar.

– – –

CHEST TO BAR PULL-UPS

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar, below the collarbone.

– – –

BAR MUSCLE UP

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the 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 height of the bar during the kip. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over 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, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

– – –

JUMPING PULL UP

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted.
The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

– – –

JUMPING CHEST TO BAR

For jumping C2B pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

– – –

ALTERNATING PISTOL SQUAT (SINGLE LEG SQUAT)

• At the start and finish of each rep, the hips and knee of the working leg are extended.
• The non-working leg must remain in front of the body (cannot pass beyond profile).
• Holding on to the non-working leg is permitted.
• At the bottom, the hip crease must pass below the top of the knee on the working leg.
• If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
• Must alternate legs after every successful rep.
• Must complete a successful rep on one side before alternating.
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

– – –

BURPEE TO FULL EXTENSION

Each burpee must be performed lateral to the Barbell. The chest and thighs touch the ground at the bottom.

• The top of the burpee the athlete must extend hips open with shoulders above the hips.
• The athlete will clap both hands above head before returning to the floor for the next repetition.

– – –

KNEE BURPEE

Athletes will start in a kneeling position, they may use a pillow or mat to protect the buttox or stop from going too far past Range of Motion in the knees while in kneeling position.

The athlete will then thrust or crawl forward extending and dropping the chest to the floor in a bottom of push up position. The chest must touch the floor with hips and legs at full extension in a lying position. They will then reverse the movement finishing in kneeling position and shoulders over hips. athletes will clap out in front of the body before starting the next rep. Reps will be counted on the clap.

– – –

RING ROW

Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor.

A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without the heels never moving to the near side of the tape (the side closest to the hands). The Athlete is in a proper position, the feet are planted with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arm(s) fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the ring (s) break the plane of the chest.

NO REP– No reps include not having the body in a rigid line from ankle to neck, the rings not breaking the plane of the chest or the back of the heels moving to the near side of the tape.

Upper Impairment

For Time
600 Foot Shuttle run
60 Jumping Chest to Bar pull ups
400 Foot shuttle Run
40 Alternating Pistol squats
200 Foot Shuttle Run
20 Single Arm Ring Rows

Lower Impairment

For Time
500m Row
50 Pull ups
400m Row
40 Chest to Bar
200m Row
20 Bar Muscle Up

Neuromuscular Major

For Time
300m Row
40 Jumping Pull ups
200m Row
30 Ring Rows
100m Row
20 Knee Burpees

Neuromuscular minor

For Time
400m Row
40 Jumping Pull ups
300m Row
30 Ring Rows
200m Row
20 Burpees

Short Stature

For Time
400 Foot Shuttle run
60 Jumping Chest to Bar pull ups
300 Foot shuttle Run
40 Alternating Pistol squats
100 Foot Shuttle Run
20 Ring Rows

Sensory

For Time
500m Row
50 Pull ups
400m Row
40 Chest to Bar
200m Row
20 Bar Muscle Up

Workout 4 & 5

Released: Sept 22, 2022 / Scores Due: Monday Sept 26, 2022 @ 8PM ET via Competition Corner

Elite/Rx

For Time
1000m Row (Wod 4 Score)
Immediately into…
20 Devils Press
5 Wall Walks
40 Box Jump Overs
5 Wall Walks
80 Wallballs (10ft)
5 Wall Walks
40 Box Jump Overs
5 Wall Walks
20 Devils Press

Time Cap: 22 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for time and begins with the athlete seated and strapped into the rower. At the call of 3,2,1, GO athletes will perform a 1000 meter row.

At the completion of the row, athletes will record their time and this will be Workout 4 score.

At the completion of the row, athletes will perform 20 devils press.

At the completion of 20 devils press, athletes will perform 5 wall walks.

At the completion of 5 wall walks athletes will perform 40 box jump overs.

At the completion of the box jumps, athletes will perform another set of 5 wall walks.

At the completion of the wall walks, athletes will perform 80 wall ball tosses to a 10 foot target.

At the completion of the wall balls, athletes will perform another set of 5 wall walks.

At the completion of 5 wall walks, athletes will perform another set of 40 box jump overs.

At the completion of the 40 box jumps, athletes will perform another set of 5 wall walks.

At the completion of the 5 wall walks, athletes will perform a final set of 20 devils press.

At the completion of the 20th devils press, time will be the workout 5 score, inclusive of the 1000m row.

PLEASE NOTE: the 1,000m Row = 1 Rep. As an example, if you stopped at 80 wall balls, your score would be 151 reps.

– – –

EQUIPMENT

– Concept 2 Rower
– Dumbbells of appropriate weight for the athlete’s division
– Tape to mark the floor for the wall walks
– Box of appropriate height for the athlete’s division. The top of the box must be at least 15-by-15 inches
– Medicine ball of appropriate weight for your division*
– A 10ft mark/target for the wall ball shots

– The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for dumbbells are 22.5kg (50lb), 15kg (35lb), 11.5kg (25lb) 10kg (20lb), 7kg (15lb) and 5kg (10lb).
– The minimum acceptable weights in kilograms for the medicine ball are 9kg (20lb), 6kg (14lb) and 4kg (10lb.).
– The minimum acceptable heights for the box are 51cm (20in) 61cm (24in)
– The minimum acceptable height for the wall ball target is 3,00 mts (10ft)

 

PLEASE NOTE: the 1,000m Row = 1 Rep. As an example, if you stopped at 80 wall balls, your score would be 151 reps.

MOVEMENT STANDARDS

ROW

Athletes will start on the rower. They must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row. Athlete’s hands must be off of the handle until the sound of the beep. The rower must be counting up from 0 meters up to 1,000 meters. Athletes are not required to use straps.

PLEASE NOTE: the 1,000m Row = 1 Rep. As an example, if you stopped at 80 wall balls, your score would be 151 reps.

DEVILS PRESS

This movement starts with the dumbbells on the ground. The athlete must reach a push-up position holding both dumbbells, the chest making full contact with the ground between the dumbbells, and then raise both dumbbells to an overhead position in one movement. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells directly over or slightly behind the middle of the body. Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee. A clean & jerk or any pause resulting in the dumbbells making contact with the body is not allowed. Power snatch is allowed as long as final lockout requirements are met.

WALL WALK

Mark a tape line to designate the start/finish line.
Measure from the wall to the edge of the tape that is CLOSEST to the wall.
For women, the distance from the wall to the tape is 55 inches.
For men, the distance is 60 inches.
This first line will be the start and finish line for each repetition.

Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall.
At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.
The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
Any part of the hand may make contact with the tape line.

BOX JUMP OVER

In the box jump-over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. The scaled division, 55-59, 60+, and 13-15 may step up on box jump overs.

BOX STEP OVER

When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box. This is unweighted, without dumbbells

HAND RELEASE PUSH-UPS

Each rep begins with the athlete’s body fully off the ground in support by the arms and feet with the arms fully locked out and the hips and shoulders inline. The athlete descends into a pushup position, the chest making contact with the ground. At the bottom, the athlete must release the hands from the floor. The rep is credited when the athlete returns to the support position with the arms fully locked out and hips and shoulders inline.

WALL BALL

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the 10 foot target. The center of the ball must hit the target at or above the 10 foot height. If the ball hits below or does not hit the target it is a no rep.

ELITE/RX, INTER, 35-39, 40-44, 16-18

1,000M Row

20 Devils Press (50, 35Lb)
5 Wall Walks
40 Box Jump Overs (24”, 20“)
5 Wall Walks
80 Wall Balls (20, 14Lb, @ 10Ft)
5 Wall Walks
40 Box Jump Overs (24”, 20“)
5 Wall Walks
20 Devils Press (50, 35Lb)

45-49, 50-54

1,000M Row

15 Devils Press (50, 35Lb)
4 Wall Walks
30 Box Jump Overs (24”, 20“)
4 Wall Walks
60 Wall Balls (20, 14Lb, @ 10Ft)
4 Wall Walks
30 Box Jump Overs (24”, 20“)
4 Wall Walks
15 Devils Press (50, 35Lb)

55-59, 60+, 13-15

1,000M Row

10 Devils Press (35, 20Lb)
3 Wall Walks
25 Box Jump Overs (24”, 20“)
3 Wall Walks
40 Wall Balls (20, 14Lb, @ 10Ft)
3 Wall Walks
25 Box Jump Overs (24”, 20“)
3 Wall Walks
10 Devils Press (35, 20Lb)

Modified: Scaled

1,000M Row

10 Devils Press (25, 15Lb)
10 Hand Release Push Ups
30 Bodyweight Step Overs (24”, 20“)
10 Hand Release Push Ups
40 Wall Balls (14, 10Lb, @ 10Ft)
10 Hand Release Push Ups
30 Bodyweight Step Overs (24”, 20“)
10 Hand Release Push Ups
10 Devils Press (25, 15Lb)

Adaptive Standing Workout 4 & 5

Released: Sept 22, 2022 / Scores Due: Monday Sept 26, 2022 @ 8PM ET via Competition Corner

Upper Impairment

For Time
1,000/800M Row (Wod 4 Score)

Into…

20 S.A Devils Press
5 Burpees To Target 6″
40 Box Jump
5 Burpees To Target 6″
80 Wall Ball
5 Burpees To Target 6″
40 Box Jump
5 Burpees To Target 6″
20 Devils Press

*Tiebreak Time: Row Time
Time Cap: 22 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for time and begins with the athlete seated and strapped into the rower. At the call of 3,2,1, GO athletes will perform a meter row distances identified according to classification.
At the completion of the row, athletes will record their time and this will be score 1 of this workout.

At the completion of the row, athletes will perform 20 devils press or variation according to classification.

At the completion of 20 repetitions, athletes will perform the second movement identified in their classification at the identified repetition scheme.

At the completion of movement 2 athletes will perform 40 repetitions of the movement identified for their classification.

At the completion of movement 3, athletes will perform another set of repetitions of movement 2 at the identified according to their classification.

At the completion of the repeat of movement 2, athletes will perform wall ball tosses at the identified repetitions for their classification to a target at their identified height. ( Sensory will do med ball Thrusters)

At the completion of the wall balls, athletes will perform another set of movement 2.

At the completion of the 3rd repeat of movement 2, athletes will perform another set of movement 3, which will be 40 repetitions of the movement identified for their classification.

At the completion of the repeat of movement 3, athletes will perform another set of movement 2 at the identified repetitions according to classification.

At the completion of the 3rd repeat movement 2, athletes will perform a final set of movement 1 at the identified repetitions for their classification.

At the completion of those repetitions, time will be recorded and this will be score 2.

– – –

EQUIPMENT

– Concept 2 Rower
– Dumbbell(s) of appropriate weight for the athlete’s division
– Tape to mark the floor for the wall walks
– Box of appropriate height for the athlete’s division. The top of the box must be at least 15-by-15 inches
– Medicine ball of appropriate weight for your division*
– A height mark/target for the wall ball shots according to their division

MOVEMENT STANDARDS

ROW

Athletes will start on the rower. They must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row. Athlete’s hands must be off of the handle until the sound of the beep. Athletes may not touch the monitor at any time.

DEVILS PRESS

This movement starts with the dumbbells on the ground. The athlete must reach a push up position holding both dumbbells, the chest making full contact with the ground between the dumbbells, and then raise both dumbbells to an overhead position in one movement. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells directly over or slightly behind the middle of the body. Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee. A clean & jerk or any pause resulting in the dumbbells making contact with the body is not allowed. Power snatch is allowed as long as final lockout requirements are met. Upper Impairment athletes will use one dumbbell and the same arm must be used.

WALL WALK

Mark a tape line to designate the start/finish line.
Measure from the wall to the edge of the tape that is CLOSEST to the wall.
For women, the distance from the wall to the tape is 55 inches.
For men, the distance is 60 inches.
This first line will be the start and finish line for each repetition.

Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall.
At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.
The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
Any part of the hand may make contact with the tape line.

BOX JUMP

Start with both feet on the ground and face the side of the box. Do NOT angle the box and jump up on the corner. Only the feet may make contact with the box. The rep is credited when
both feet are on top of the box, hips and knees are fully extended, with head and shoulders over the hips.

WALL BALL

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the 10 foot target. The center of the ball must hit the target at or above the 10 foot height. If the ball hits below or does not hit the target it is a no rep.
Box Wall balls will be set with a box set at a depth of parallel in the bottom, this must be shown on video, parallel is considered when the top of the hip is even with the knee.

Sensory will do a medball thruster at the same standard of the wallball but no throw, instead they will finish full extension with the medicine ball at full lock out directly over the body(midline)

HAND RELEASE PUSH UPS

A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground. Final rep each round the chest must return to the floor before advancing the next rep.

DUMBBELL SQUATS

The Athlete will start with the dumbbells on the shoulders. They will then proceed to perform a squat below parallel. The hips must pass below the knee joint and the athlete must come to full extension at the top with shoulders over the hips, hips over the knees and knees locked out over the ankles.

DUMBBELL PUSH PRESS

Each rep of the push press begins with the dumbbells at the shoulder and finishes with the weight fully locked out overhead and over the middle of the body. The athlete may dip and drive with the legs while the weight is on the shoulders. However, once the dumbbell leaves the shoulder, the hips and knees must remain straight until the weight is locked out overhead. No jerks
At the top, the arms, hips and knees are fully extended, and the dumbbell finishes directly over the middle of the body with the feet in line under the body. At the bottom 1 head of the Dumbbells must touch the shoulder before starting the next rep.

BURPEE TO TARGET

This workout begins from the standing position, then the athlete will move from flat on the ground to touching an object with both hands that is identified height of inches above their max reach. Bottom of the Burpee, At the bottom position the athlete’s chest and hips must touch the ground. Touching the top position At the top of the burpee both hands must make contact with the target.
Showing full extension to measure reach. The height of the target must be no less than required inches above the athlete’s fingertips when they are standing feet together with a straight line through their wrist, elbow, shoulder, hip and knees. The athlete should be shrugging their shoulders and reaching as high as possible while the measurement is being made.

Upper Impairment Above Elbow

For Time:
1,000/800M Row (Wod 4 Score)

Into…

20 S.A Devils Press (35, 20lbs)
5 Burpees To Target 6″
40 Box Jump (24″, 20″)
5 Burpees To Target 6″
80 Wall Ball (14, 10lb)
5 Burpees To Target 6″
40 Box Jump (24″, 20″)
5 Burpees To Target 6″
20 Devils Press (35, 20lbs)

Upper Impairment Below Elbow

For Time:
1,000/800M Row (Wod 4 Score)

Into…

20 S.A Devils Press (35, 20lbs)
5 Burpees To Target 6″
40 Box Jump (24″, 20″)
5 Burpees To Target 6″
80 Wall Ball (20, 14lb)
5 Burpees To Target 6″
40 Box Jump (24″, 20″)
5 Burpees To Target 6″
20 Devils Press (35, 20lbs)

Lower Impairment Above Knee

For Time:
1,000/800M Row (Wod 4 Score)

Into…

20 Devils Press (25, 15Lbs)
3 Wall Walk
40 Hand Release Push Ups
3 Wall Walk
80 Box Wall Ball (14, 10Lbs)
3 Wall Walk
40 Hand Release Push Ups
3 Wall Walk
20 Devils Press (25, 15Lbs)

Lower Impairment Below Knee

For Time:
1,000/800M Row (Wod 4 Score)

Into…

20 Devils Press (35, 20Lbs)
3 Wall Walk
40 Hand Release Push Ups
3 Wall Walk
80 Box Wall Ball (20, 14Lbs)
3 Wall Walk
40 Hand Release Push Ups
3 Wall Walk
20 Devils Press (35, 20Lbs)

Neuromuscular Major

For Time:
600/400M Row (Wod 4 Score)

Into…

20 Db Push Press (25, 15lbs)
5 DB Squats
40 Hand Release Push Ups
5 DB Squats
60 Box Wall ball (14, 10lbs @ 9, 8ft)
5 DB Squats
40 Hand Release Push ups
5 DB Squats
20 Db Push Press (25, 15lbs)

Neuromuscular Minor

For Time:
800/600M Row (Wod 4 Score)

Into…

20 Dumbbell Push Press (35, 20lbs)
5 DB Squats (35, 20lbs)
40 Hand Release Push Ups
5 DB Squats (35, 20lbs)
60 Box Wall ball (14, 10lbs)
5 DB Squats (35, 20lbs)
40 Hand Release Push ups
5 DB Squats (35, 20lbs)
20 Dumbbell Push Press (35, 20lbs)

Short Stature

For Time:
700/500M Row (Wod 4 Score)

Into…

20 Devils Press (25, 15Lbs)
5 Burpees to target 2″
40 Box Jump (16″, 12″)
5 Burpees to target 2″
80 Wall ball (14, 10lbs to 7, 6ft target)
5 Burpees to target 2″
40 Box Jump (16″, 12″)
5 Burpees to target 2″
20 Devils Press (25, 15Lbs)

Sensory

For Time:
1,000/800M Row (Wod 4 Score)

Into…

20 Devils Press (35, 20lb)
3 Wall Walk
40 Hand Release Push Ups
3 Wall Walk
80 Med Ball Thruster (20,14lb to 7, 6ft Target)
3 Wall Walk
40 Hand Release Push Ups
3 Wall Walk
20 Devils Press (35, 20lb)

Standing Scaled

For Time:
600/400M Row (Wod 4 Score)

Into…

20 Db Push Press (25, 15lbs)
5 DB Squats (25, 15lbs)
40 Push Ups
5 DB Squats (25, 15lbs)
60 Box Wall ball (14, 10lbs to 9, 8ft target)
5 DB Squats (25, 15lbs)
40 Push ups
5 DB Squats (25, 15lbs)
20 Db Push Press (25, 15lbs)

Adaptive Seated Workout 4 & 5

Released: Sept 22, 2022 / Scores Due: Monday Sept 26, 2022 @ 8PM ET via Competition Corner

Seated 1 (Without Hip Function)

For Time:
650/400M Row (Wod 4 Score)

Into…

20 Db Swing Press
3 Floor To Box Transfer
40 Box U-Turn
3 Floor To Box Transfer
80 Wall Ball
3 Floor To Box Transfer
40 Box U-Turn
3 Floor To Box Transfer
20 Db Swing Press

WORKOUT DESCRIPTION

FLOW

This event is for time and begins with the athlete seated in a chair and feet NOT strapped into the rower. At the call of 3,2,1, GO athletes will perform a meter row distances identified according to classification.
At the completion of the row, athletes will record their time and this will be Workout 4 of this workout.

At the completion of the row, athletes will perform 20 swing & Press at weight according to classification.

At the completion of 20 repetitions, athletes will perform the second movement identified in their classification at the identified repetition scheme.

At the completion of movement 2 athletes will perform 40 repetitions of the movement identified for their classification.

At the completion of movement 3, athletes will perform another set of 3 of movement 2 at the identified according to their classification.

At the completion of the repeat of movement 2, athletes will perform wall ball tosses at the identified repetitions for their classification to a target at their identified height.

At the completion of the wall balls, athletes will perform another set of 3 repetitions of movement 2.

At the completion of the 3rd repeat of movement 2, athletes will perform another set of movement 3, which will be 40 repetitions of the movement identified for their classification.

At the completion of the repeat of movement 3, athletes will perform another set of movement 2 at the identified repetitions according to classification.

At the completion of the 3rd repeat movement 2, athletes will perform a final set of Swing & Press at the identified repetitions for their classification.

At the completion of those repetitions, time will be recorded and this will be Workout 5.

– – –

EQUIPMENT

– Concept 2 Rower
– Dumbbell(s) of appropriate weight for the athlete’s division
– Tape to mark the floor for the wall walks
– Box of appropriate height for the athlete’s division. The top of the box must be at least 20 inches wide on one side.
– Medicine ball of appropriate weight for your division*
– A height mark/target for the wall ball shots according to their division

MOVEMENT STANDARDS

ROW

During set up of Concept 2 Rower: Athlete must remove the seat rower arm. All rows must be completed from a seated position. Meters must be completed as identified before moving on to the second part of the workout. Legs cannot be used during row at any time. Athletes MAY NOT strap feet into the rower.

SWING & PRESS

Each set of dumbbell swing and press begins with dumbbells on the ground.
– Hold the dumbbells in the hang position during the start.
– Dumbbells move from behind the hips to full lockout overhead.
– A full swing into the press is a must, when the dumbbells can be taken from the floor as long as they start from behind the hips.
– The Dumbell must clearly pass behind the hips in the start of each swing, they cannot pause or stop at the shoulder
• The rep is credited when:
– the dumbbells are locked out overhead, with the shoulders over the hips, and arms fully extended.
– both dumbbells are directly over or slightly behind the middle of the body.
– Continue pressing the weight up until lockout.
– Athletes may not receive any assistance moving the dumbbells.

BOX U-TURN

• Must use a 20 inch width space
• If a “no rep” is received for any reason, the entire rep must be repeated.
• Must measure and clearly show on video for width of the U-Turn space

Athletes will start with a 20″ width space clearly marked on the floor with cones or boxes. Each rep will start with the rear axles of the wheelchair past the front of the markers. The athlete will then pull backwards, spin away from the cone or box passing the rear axles past the front of the opposite side marker. The rep will count when the rear axle passes clear the front of the marker.

CHAIR TO BOX TRANSFERS:QUAD

Athletes will start each rep from the chair with a box or similar set up beside them at a parallel height. Once seated the athlete starts Chair to box transfer. The athlete must move the buttox from Chair to box without standing, facing the box in a kneeling position or using legs to push up. Once on the top of the box with shoulders over hips, athletes must then sit tall and clap both hands in front of the body before returning to the floor to start the next rep. Athletes may have a spotter for support during the movement but the spoter can not move the athlete other than to brace them.

FLOOR TO BOX TRANSFER

Athletes will start each rep from the floor. Once seated the athlete starts floor to box transfer. The athlete must move the buttox from floor to box without standing, facing the box in a kneeling position or using legs to push up. Once on the top of the box with shoulders over hips, athletes must then sit tall and clap both hands in front of the body before returning to the floor to start the next rep.

WALL BALL

Wall Ball starts in front of the athlete on the floor in a seated position. If an athlete needs to sit on a box instead of a chair. The Maximum height of the box is 20 inches and must be shown in video.
Athletes will throw the ball with 2 limbs up to the target line on the wall. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

FLOOR TO BOX TRANSFER

A straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground. Final rep each round the chest must return to the floor before advancing the next rep.

Seated 1 (Without Hip)

For Time:
650/400M Row (Wod 4 Score)

Into…

20 Db Swing Press (25, 15lb)
3 Floor To Box Transfer (20″)
40 Box U-Turn
3 Floor To Box Transfer (20″)
80 Wall Ball (14, 10lb to 8, 6ft target)
3 Floor To Box Transfer (20″)
40 Box U-Turn
3 Floor To Box Transfer (20″)
20 Db Swing Press (25, 15lb)

Seated 2 (With Hip)

For Time:
750/500M Row (Wod 4 Score)

Into…

20 Db Swing Press (35, 20lb)
3 Floor To Box Transfer (20″)
40 Box U-Turn
3 Floor To Box Transfer (20″)
80 Wall Ball (14, 10lb to 9, 7ft target)
3 Floor To Box Transfer (20″)
40 Box U-Turn
3 Floor To Box Transfer (20″)
20 Db Swing Press (35, 20lb)

Seated Quad

For Time:
550/300M Row (Wod 4 Score)

Into…

20 Db Swing Press (15, 5lb)
3 Chair To Box Transfer (20″)
40 Box U-Turn
3 Chair To Box Transfer (20″)
80 Wall Ball (10,6lb to 6, 5ft target)
3 Floor To Box Transfer (20″)
40 Box U-Turn
3 Chair To Box Transfer (20″)
20 Db Swing Press (15, 5lb)

Scaled Seated

For Time:
400M Row (Wod 4 Score)

Into…

20 Db Swing Press (15, 5lb)
3 Chair To Box Transfer (20″)
40 Box U-Turn
3 Chair To Box Transfer (20″)
80 Wall Ball (10, 6ft to 6, 5ft target)
3 Floor To Box Transfer (20″)
40 Box U-Turn
3 Chair To Box Transfer (20″)
20 Db Swing Press (15, 5lb)

Workout 6

Released: Sept 22, 2022 / Scores Due: Monday Sept 26, 2022 @ 8PM ET via Competition Corner

Elite/Rx

For Time
30-20-10

Deadlifts
Toes-to-Bar

Time Cap: 6 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for time, with a 6 minute time cap and begins with the athlete standing tall at their barbell. At the call of 3,2,1 GO, athletes will perform 30 deadlifts.

At the completion of the deadlifts, athletes will perform 30 toes to bar.

At the completion of the toes to bar, athletes will perform 20 deadlifts.

At the completion of the deadlifts, athletes will perform 20 toes to bar.

At the completion of the toes to bar, athletes will perform 10 deadlifts.

At the completion of the deadlifts, athletes will perform a final set of 10 toes to bar.

At the completion of the 10th toes to bar, time will be recorded and this will be their score.

– – –

EQUIPMENT

– Barbell
– Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
– Pull up bar

*The official weight is in pounds. For your convenience, the minimum acceptable
weights in kilograms are 83kg (185lb), 70kg (155), 61kg (135lb), 52kg (115lb),
48kg (105lb), 34kg (75lb).

MOVEMENT STANDARDS

DEADLIFTS

This is a conventional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

TOES TO BAR

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical plane of the bar before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.

HANGING TOE RAISE

In the hanging toe raise, the Athlete must go from a full hang to having the toes brought to or above the height of the hips in front of the body. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body before initiating the next rep. Any grip is permitted.

ELITE/RX, INTER, 35-39, 40-44, 45-49, 50-54, 16-18

30-20-10

Deadlifts (185, 135lb)
toes-to-bar

55-59

21-15-9

Deadlifts (165, 115lb)
toes-to-bar

60+, 13-15

21-15-9

Deadlifts (155, 105lb)
toes-to-bar

Modified: Scaled

21-15-9

Deadlifts (115, 75lb)
hanging toe raises

Adaptive Seated Workout 4 & 5

Released: Sept 22, 2022 / Scores Due: Monday Sept 26, 2022 @ 8PM ET via Competition Corner

Seated

For Time:
30-20-10

Deadlifts
Med-ball Slam Ball

WORKOUT DESCRIPTION

FLOW

This event is for time, with a 6 minute time cap and begins with the athlete standing tall at their barbell. At the call of 3,2,1 GO, athletes will perform 30 deadlifts.

At the completion of the deadlifts, athletes will perform 30 Slam Ball

At the completion of the Slam Ball, athletes will perform 20 deadlifts.

At the completion of the deadlifts, athletes will perform 20 Slam Ball.

At the completion of the Slam Ball, athletes will perform 10 deadlifts.

At the completion of the deadlifts, athletes will perform a final set of 10 Slam Ball.

At the completion of the 10th Slam Ball, time will be recorded and this will be their score

– – –

EQUIPMENT

– Dumbbells
– Medicine Ball
– PVC Pipe ( scaled )

MOVEMENT STANDARDS

DEADLIFTS

The Athlete will start seated in a wheelchair or on a box/bench. The athlete will reach down and grab the Dumbbells (DB) with both hands and must pull the DB’s at the same time from the floor to the top of the rep. The dumbbell head only needs to touch one head if able to reach the floor, The top of the rep will consist of shoulders over hips and arms fully extended at side with DBs off the floor. The Dbs must return to the start point with the full bottom of KBs touching the floor before the next rep starts. If the athlete can not reach the floor, the floor may be raised to a point where the chest touches the knees and the arms are fully extended. pinning the dumbbells to the wheel is not allowed. Dumbbells must move up and down freely.

NOTE: Quad athletes may pull DBs or Kbs at right weight off 2 inch plates.

SLAM BALL

Athletes will start facing the ball, Athletes will pick the ball up off the floor for initial rep. Athletes may lift the ball to lap to overhead or directly from floor to overhead.

• The top of the rep the athlete must have a ball, locked out over head shoulders over hips sitting tall.
• Locked out will consist of the elbows straight and ball directly over the midline.
• If the ball is out front or shoulders are not over hip the rep will be considered no good.
• At the bottom of the rep the athlete MAY slam the ball and catch off the bounce and and start the next rep from the catch.

PVC TOES TO OVERHEAD

Athlete Sit in Chair or on box, Team wheelWOD strongly advises a mat to protect skin if sitting on box. Using a PVC the athlete will start sitting shoulders over hips and PVC pipe in hands. Each rep will start with touching the PVC on the feet and then swing the PVC into position above the head in lock out and sitting up with no assistance other than using the pipe on their legs and both hands on the PVC locked out over midline at top of the rep. Reps will be counted at lock out.

Seated 1 (Without Hip)

For Time:
30-20-10

Deadlifts (35, 20lb)
Med-ball Slam Ball (14, 10lb)

Seated 2 (With Hip)

For Time:
30-20-10

Deadlifts (50, 35lb)
Med-ball Slam Ball (20, 14lb)

Seated Quad

For Time:
30-20-10

Deadlifts (25, 15lb)
Med-ball Slam Ball (10, 6lb)

Scaled Seated

21-15-9

PVC Toe Touches
Medicine Ball Raises (14, 10lb)

Adaptive Standing Workout 6

Released: Sept 22, 2022 / Scores Due: Monday Sept 26, 2022 @ 8PM ET via Competition Corner

Upper Impairment

For Time
30-20-10

Deadlifts
Hanging Knee Raise

Time Cap: 7 Minutes

WORKOUT DESCRIPTION

FLOW

This event is for time, with a 6-minute time cap, and begins with the athlete standing tall at their barbell. At the call of 3,2,1 GO, athletes will perform 30 deadlifts.

At the completion of the deadlifts, athletes will perform 30 toes to bar or Variation according to classification.

At the completion of the toes to bar, athletes will perform 20 deadlifts.

At the completion of the deadlifts, athletes will perform 20 toes to bar or variation according to classification.

At the completion of the toes to bar, athletes will perform 10 deadlifts.

At the completion of the deadlifts, athletes will perform a final set of 10 toes to bar or variation according to classification.

At the completion of the 10th toes to bar, time will be recorded and this will be their score

– – –

EQUIPMENT

– Barbell
– Standard bumper plates (no larger than 18-inch diameter) to load to the appropriate weights for the athlete’s division*
– Pull up bar
– Ab mat ( scaled )

MOVEMENT STANDARDS

DEADLIFTS

This is a conventional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. Any hand position is allowed, but the arms must be straight throughout. No bouncing. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

TOES TO BAR

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical plane of the bar before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.

HANGING KNEE RAISE

In the Hanging Knee raise, the Athlete must go from full hang, to having knees drive above the hip crease. At the start of each rep the arms must be fully extended and feet off the ground, Feet must be brought behind the bar and body. Overhand / underhand grip or split grip are all permitted.

At the top of the repetition, the athlete must raise the knees above the height of the hips. Athletes may tape bar or wear grips if needed.

AB MAR SIT UP

Athletes will start seated on the ground with feet together touching. The rep will only be considered successful when the athlete lays back, touches the floor over head and returns to a seated position touching hands to feet and shoulders over the hips. The AB-MAT must be positioned under the lower back.

Upper Impairment Above Elbow

For Time
30-20-10

Deadlifts (110, 75lb)
Hanging Knee Raise

Time Cap: 7 Minutes

Upper Impairment Below Elbow

For Time
30-20-10

Deadlifts (155, 105lb)
Hanging Knee Raise

Time Cap: 7 Minutes

Lower Impairment Above Knee

For Time
30-20-10

Deadlifts (110, 75lb)
Toes to Bar

Time Cap: 7 Minutes

Lower Impairment Below Knee

For Time
30-20-10

Deadlifts (155, 105lb)
Toes to Bar

Time Cap: 7 Minutes

Neuromuscular Major

For Time
30-20-10

Deadlifts (90, 65lb)
Hanging Knee Raise

Time Cap: 7 Minutes

Neuromuscular Minor

For Time
30-20-10

Deadlifts (125, 90lb)
Hanging Knee Raise

Time Cap: 7 Minutes

Short Stature

For Time
30-20-10

Deadlifts (105, 70lb)
Toes to Ring

Time Cap: 7 Minutes

Sensory

For Time
30-20-10

Deadlifts (155, 105lb)
Toes to Bar

Time Cap: 7 Minutes

Standing Scaled

For Time
12-15-9

Deadlifts (75, 55lb)
Sit Ups

Time Cap: 7 Minutes