Trying to decide where you should compete?
Check these standards to help make your decision.
WheelWOD OPEN/Championships Standards
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Terms of Reference
Note: Athletes that preform some exercises seated and some standing will need to pick a division and follow those movement standards as they are released for that division in each open workout release.
- Seated- Athletes that perform their movements from a seated position
- Standing – Athletes that perform their movements from a standing position.
- Upper – Upper body impairment. The dividing line being the top of the hip bones.
- Lower- Lower body impairment. The dividing line being the top of the hip bones.
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Seated Rx Weights & Movements
Cleans, snatch & Presses 95/45
Battle Ropes
DB Movements 35/20
KB swings 16kg/12kg
KB Dead Lifts 32kg/20kg
Floor to Box 20/16
Pull Ups / C2B – full hang feet on floor
Ring Muscle up from seated on floor – arms full extension – Men only
Rowing/ Ski Erg / Arm only assault bike
Plyo push up – 12/8 “
Wall ball 14/10lbs @ 9/7’
Awkward object lifts G2SH 45/35lb plate, D-Ball 80/50lb
Slam Balls 20/10
Push Ups
Ring & Box Dips
Rope Climbs 10/7’ ( female from chair)
Swimming
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Standing Lower Rx Weights & Movements
All movements will be ¼ squat lower athletes
Cleans, Snatch & Presses, Jerks 135/95
Weighted Lunges 95/65
Double Under’s
DB Movements 60/40
KB swings 24kg/16kg
Dead Lifts 225/155
Box Jumps 24/20
Burpees
T2B
K2E
Pull Ups / C2B –
Ring & Bar Muscle up – Men only
Rowing/ Ski Erg / Assault bike
Wall ball 20/14lbs @ 10/9’
Awkward object lifts sandbag, D-Ball 100/70lb
Push Ups, Sit ups, Air squats
Ring Dips
Rope Climbs 15/10’
Swimming
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Standing Upper Rx Weights & Movements
All movements will be full squat for Upper athletes, unless classified as “power”.
(single arm athletes may choose DB/KB or barbell for lifts , DB weights will be done 1 arm only and will be calculated at 65% (or closest to) barbell weight.)
Cleans, Snatch & Presses, Jerks 135/95
Weighted Lunges 95/65
Double Unders
DB Movements 80/60
KB swings 24kg/16kg
Dead Lifts 225/155
Box Jumps 24/20
Burpees
Pistols
T2B
K2E
Pull Ups / C2B –
Bar Muscle up – Men only
Rowing/ Ski Erg / Assault bike
Wall ball 20/14lbs @ 10/9’
Awkward object lifts sandbag, D-Ball 80/50lb
Push Ups, Sit ups, Air squats
Rope Climbs 15/10’
Swimming
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Seated Scaled Weights & Movements
Cleans, snatch & Presses 65/35
Battle Ropes
DB Movements 20/10
KB swings 12kg/6kg
KB Dead Lifts 16kg/12kg
Floor to Box 16/12
Pull Ups – From chair arms fully extended
Rowing/ Ski Erg / Arm only assault bike
Plyo push up – 8/4 “
Wall ball 14/10lbs @ 7/6’
Awkward object lifts G2SH 25/15lb plate, D-Ball 50/30lb
Slam Balls 10/8
Push Ups
Box Dips
Rope Climbs – Lay to “stand” feet never leave floor
Swimming – Assisted
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Standing Scaled Weights & Movements
All movements will be ¼ squat lower athletes,
(single arm athletes may choose DB/KB or barbell for lifts , DB weights will be done 1 arm only and will be calculated at 65% (or closest to) barbell weight.)
Cleans, Snatch & Presses, Jerks 95/65
Weighted Lunges 65/35
Single Under’s
DB Movements 40/20
KB swings 20kg/12kg
Dead Lifts 155/105
Step Ups 24/20
Burpees
Hanging Knee raises
Ring Rows
Jumping Pull ups / C2B
Rowing/ Ski Erg / Assault bike
Wall ball 14/10lbs @ 10/9’
Awkward object lifts sandbag, D-Ball 80/50lb
Push Ups, Sit ups, Air squats
Rope Climbs – lay to stand
Swimming – assisted
