WHEELWOD OPEN 16.5
WORKOUT 16.5
TIE BREAKER
THE TIE BREAKER WILL BE YOUR TIME AT THE END OF THE ROUND OF 12
RX DIVISION
21-18-15-12-9-6-3 reps for time of:
Sh. Press
Push up box over
Men use 75 lb. & 8inch box
Women use 45 lb. & 4inch box
Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 SH.PRESS, then 21 PUSH UP BOX OVER, PLACING 2 HANDS ON THE BOX & over for each rep of the PUSH UP. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the HANDS land on the other side of the BOX on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.
WORKOUT 16.5
SCALED DIVISION
21-18-15-12-9-6-3 reps for time of:
SHOULDER PRESS
FLOOR 2 BOX TRANFER
Men use 45 lb. & 8inch box
Women use 15 lb. & 4inch box
Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 SH.PRESS, then 21 FLOOR TO BOX TRANSFER, SITTING TALL ON THE BOX For each rep of the TRANSFER. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.
This workout ends when the FINAL SITTING TALL ON THE BOX on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.
NO REPS & VIOLATIONS
WORKOUT INSTRUCTIONS
To qualify for submission All Workouts must be recorded and submitted with score. You tube or Vimeo Links work.
Items that must be shown on video before workout:
Equipment Needed
- Barbell
- Standard bumper plates or bar to load to the appropriate weight for your division
- Collars
- Box or Platform (8inch or 4 inch)
IF YOU USE A MAT THE BOX MUST BE MEASURE FROM THE MAT UP NOT THE FLOOR INCLUDING THE MAT.
For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
**The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34kg (75 lb.), 20 kg (45 lb.), and 7 kg (15 lb.).
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly AS WELL AS THE HEIGHT OF THE BOX. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch or a clock should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.
Movement standards:
Scaled Division
THE SHOULDER PRESS
- Can lift off Boxes, rack or pick up from floor
- Athlete must clearly show the weight free from boxes
- Bar must be controlled before press
- Athlete Must lock Bar out over head
- Athlete must return bar below chin before next rep
- Athlete can not continuously press in one motion from the box to over head
- REP IS COUNTED AT TOP OF PRESS
THE FLOOR TO BOX TRANSFER
- ATHLETE CAN USE ANY AIDS OR METHOD TO GET FROM WHEELCHAIR TO THE FLOOR & FROM THE FLOOR TO THE WHEELCHAIR
- Athlete must start seated on Floor
- Athlete can use any method to transfer to top of box
- Athlete must full sit with extension (shoulders over hips in straight line) at top of box
- Athlete must return to full seated on floor to start next rep
- REPS ARE COUNTED AT TOP OF BOX
TIE BREAKER
Rx DIVISION
THE SHOULDER PRESS
- Can lift off Boxes, rack or pick up from floor
- Athlete must clearly show the weight free from boxes
- Bar must be controlled before press
- Athlete Must lock Bar out over head
- Athlete must return bar below chin before next rep
- Athlete can not continuously press in one motion from the box to over head
- REP IS COUNTED AT TOP OF PRESS
THE PUSH UP AND OVER BOX
- ATHLETE CAN USE ANY AIDS OR METHOD TO GET FROM WHEELCHAIR TO THE FLOOR & FROM THE FLOOR TO THE WHEELCHAIR
- Athlete must start each rep Chest on Floor knees on floor
- Knees or lower must touch during reps
- Athlete must clear 2 hands full on top of box
- Athlete must clear to opposite side of box
- Athlete must touch chest to floor to start next rep
- One hand only touching box will be no rep
- chest not touching floor between reps will count to rep
- REP WILL BE COUNTED AS CHEST TOUCHES FLOOR ON OPPOSITE SIDE OF BOX FROM WHERE REP INITIATED
TIE BREAKER
SCORE IS FINAL TIME- DO NOT ROUND UP
- If you think something on your video is not clear then we probably don’t either.
- Educate your judge with the movement standard so they can call no rep.. because if they don’t we will and you could be asked to resubmit.
