• Start with your back to the dumbbells
• At “go,” turn around and complete 3 rounds of:
  • 100-foot DB farmer carry
  • 5 wall walks
• Then, complete 3 rounds of:
  • 100-ft DB farmer carry
  • 10 handstand push-ups
• Then, complete 3 rounds of:
  • 100-ft DB farmer carry
  • 50-ft handstand walk
• Complete all carries and handstand walks in 25-ft (7.62 m) sections, turning around after each section
• If you finish all 9 rounds, return to the first section and repeat until the 10-minute time cap

NOTES

• Athletes may not receive assistance managing/moving their dumbbells
• Gymnastics grips are not permitted for this workout

• Your score is the total reps completed within 10 minutes
  • Each completed 50-foot section of the DB farmer carry counts as 1 rep
  • Each complete 5-foot (1.5 m) section of the handstand walk counts as 1 rep

TIEBREAK

• Record a tiebreak time after completing each 3-round section
• Your tiebreak is your last recorded tiebreak time
• If athletes have the same score, the faster tiebreak time wins

Dumbbell

• If using an adjustable dumbbell, the largest plates allowed are standard-sized 10-lb (5-kg) metal change plates (9 inches in diameter).
• When the dumbbell is at rest, the top of the handle may not be less than 2.5 inches from the ground.
• Kettlebells, fat bells, or other non-traditional dumbbells are not allowed.

Tape

• Must be used to designate the 25-ft (7.62 m) farmer carry and handstand walk course, with 5-foot (1.5 m) markers in the middle.

Wall-Walk Setup

• Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape closest to the wall.
• For women, the distance from the wall to the tape is 55 inches (139 cm). For men, it is 60 inches (152 cm). This line will serve as the start and finish line for each repetition.
• Place a 30-inch (76 cm) tape line so the outside edge of the line is 10 inches from the wall. The tape may be no wider than 2 inches (5 cm).

Handstand Push-Up Setup

• Place a 30-inch (76 cm) tape line so the outside edge of the line is 10 inches (25 cm) from the wall. The tape may be no wider than 2 inches (5 cm).
• If the athlete’s head and hands are on different surfaces, those surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates).

Refer to scorecard