Trying to decide where you should compete?

Check these standards to help make your decision.

WheelWOD OPEN/Championships Standards.

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..

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

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
  • 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

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
  • 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