Home » WheelWOD Competitions » WheelWOD OPEN MOVEMENT DIVISION STANDARDS

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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

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