WheelWOD Open 19.3
Seated Division
10 Minute CAP:
For time:
50-ft. Dumbbell Crawl
50 Dumbbell Alt. Plate hand step ups
50 Strict Alt. Piston Presses
100/75 Ring Push Ups
Seated RX / Scaled
This workout must be done seated.
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These Written Standards are the law, if there is an error or misprint on score card or movement video always go by the written Standard
WEIGHTS:
RX Men’s Db Weight: 35lb.
(1 Db for Crawl/ 2 Db for hand step ups)
Plate Stack Height: 8 inches/ 21 Centimetres
100 Ring Push Ups
Rx Women’s Db Weight: 20lb.
(1 Db for Crawl/ 2 Db for hand step ups)
Plate Stack Height: 6 inches/ 16 Centimetres
75 Ring Push Ups
SCALED VERSIONS:
For time:
25-ft. Dumbbell Crawl
50 Dumbbell Alt. Plate hand step ups
50 Strict Alt. Piston Presses
100/75 Push Ups
Scaled 25ft Crawl (no Dumbbell)
Scaled Men’s Db’s Weight: 20lb.
Plate Stack Height: 6 inches/ 16 Centimetres
Scaled Men: 100 Push ups
Scaled 25ft Crawl (no Dumbbell)
Scaled Women’s Db’s Weight: 10lb.
Plate Stack Height: 3 inches/ 8 Centimetres
Scaled Women: 75 Push ups
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Multi Limb (more then 2 limbs impaired)
200ft Plate Drag
50 Alt Db piston Presses
50 (each arm) Db Rows
50 Push Ups
Rx Men: 35lb db, 45lb plate
Rx Women: 20lb db, 25lb plate
Scaled Men: 20lb db, 35lb plate
Scaled Women: 10lb db, 15lb plate
WORKOUT INSTRUCTIONS:
Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the crawl.
This workout begins with the dumbbells and athlete on the floor and the athlete sitting tall. After the call of “3, 2, 1 … go,” the athlete will pick up a 2 dumbbells and crawl with one dumbbell in each hand for 50 feet. The athlete then will perform 50 dumbbell alternating dumbbell hand step ups with 2 dumbbells. After completion of the dumbbell hand step-ups, the athlete will perform 50 alternating Db piston presses. Once 50 presses are completed, the athlete will advance to rings and perform 100/75 Ring Push Ups. The athlete’s score will be the time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.
IF YOU SCALE THE WORKOUT YOU MUST CLICK THE BOX INDICATING YOU SCALED DURING SUBMISSION.
There is no tiebreak for this workout.
MOVEMENT STANDARDS:
NOTE:
During workouts out of the chair, skin saftey must be considered first. Athletes should use protection of knee pads and mats when crawling on the floor or performing any exercise on the floor. A good score is never worth weeks, months or even years of skin issues and healing!
One Dumbbell Alternating Db Crawl
Athlete will start out of chair on floor either laying or on all fours. The start of the rep is moving the db forward one hand at a time in an all fours Crawl or army Crawl. The only standard is the Db must move froward then the alternating hand and that the knees or closest limb to the knee touches the floor during the reps ( no bear Crawl or Crawl on feet will be allowed) athlete will Crawl at total of 50 ft. Athlete may not throw or toss the db forward.
There is no requirement to switch arms; athletes may choose to do so of their own accord. However, athletes must complete a 5-foot section prior to switching arms
Reps will be counted 1 rep every 5ft. the rep will be counted when both heads of the DB crosses the line.
Alternating Dumbbell Hand Step Ups
Athlete will be on all fours (All athletes & scaled athletes may have a support under their hips to keep them on all fours. They may not have the support making contact with their chest, Only scaled athletes may have assistance getting and staying in the position.)
The athlete will have a dumbbell in each hand and must lift the dumbbell up on to the identified height plate stack or box and both heads of the dumbbell must touch the box and then the athlete will lift the dumbbell back down with both heads of the dumbbell touching the floor before continuing to next rep on the other arm. The athlete must alternate arms until a total of 50 reps are complete ( 25 each arm) If an athlete fails a rep on one side they must complete the rep before changing arms. Athletes can not do consecutive reps on one arm.
Alternating Dumbbell Piston Press:
Athlete will start the rep seated tall with buttox on floor and shoulders over hips, ( This can be done on floor or in chair)
With one dumbbell in each hand the athlete will advance the dumbbells in the front rack position with one head of each dumbbell touching the shoulder. The press withh start on one arm pressing the dumbbell over head to full lockout position with dumbbell over midline and then return the dumbbell head back to the shoulder. the athlete will then alternate and repeat the movement with the opposite arm. The athlete must alternate arms until a total of 50 reps are complete ( 25 each arm) If an athlete fails a rep on one side they must complete the rep before changing arms. Athletes can not do consecutive reps on one arm. Athlete can not start the next rep until the dumbbell head has touched the shoulder to finish the rep.
Ring Push Ups
The rings must be atleast Three (3) inches off the ground when measuring floor to bottom of ring. They may not be more than Six (6) inches off the ground.
Athlete will move into Push Up position with knees on floor and hands in rings under the shoulders. The rep will start with the athlete in the bottom of the push up and the chest touching the top of the rings. The athletes hands can not be touching the floor during the rep. Athlete will perform a push up with hands under shoulders and arms fully locked out at the top. Reps will be counted when the rep is locked out but the next rep will not start until the chest touches the top of the rings in the bottom and the hands are not touching the floor. Men will do 100 reps the women will do 75. The time will be counted when the last push up is locked out.
SCALED:
Crawl
Athlete will start out of chair on floor either laying or on all fours. The start of the rep is moving the athlete moving forward one hand at a time in an all fours Crawl or army Crawl. The only standard is the athlete must move facing froward then the alternating hand and that the knees or closest limb and the knee touches the floor during all the reps ( no bear Crawl or Crawl on feet will be allowed) athlete will Crawl at total of 25 ft.
Reps will be counted 1 rep every 5ft. The rep will be counted when both hands cross the line.
PUSH UPS
Athlete will move into Push Up position with knees on floor and hands under the shoulders. The rep will start with the athlete in the bottom of the push up and the chest touching the ground. Athlete will perform a push up with hands under shoulders and arms fully locked out at the top. Reps will be counted when the rep is locked out but the next rep will not start until the chest touches the floor in the bottom. Men will do 100 reps the women will do 75. The time will be counted when the last push up is locked out.
Further scaling is allowed by having an assistant help brace the core or hips.
MULTI LIMB
PLATE DRAG:
Athlete will attach a 45 pound plate for Men and 25 lb plate for women to a rope or strap the to back of the chair and with the plate on the ground push the chair and drag the plate a total of 200 feet. reps will be counted every 20 feet. The plate must clear the line to complete a rep. athletes will mark a 20 foot area and must turn around at the end of each rep and go back. Athlete may have assistance with plate whill tourning to set up next pull only after the plate clears the line.
ALTERNATING DUMBBELL ROW:
Athlete will perform 50 alternating Dumbbel rows, each athlete may choose to hold themselves up on a forward angle on thier own or place medball in lap and rest chest on it. The rep will start with the athlete leaning forward and dumbbell in each hand. The athlete will row the dumbbell up with one arm having one head of the dumbell touch the shoulder at top of rep and arm fully extended at the bottom.
The athlete must alternate arms until a total of 50 reps are complete ( 25 each arm) If an athlete fails a rep on one side they must complete the rep before changing arms. Athletes can not do consecutive reps on one arm. Athlete can not start the next rep until the dumbbell head has touched the shoulder to finish the rep.
PUSH UPS
Athlete will move into Push Up position with knees on floor and hands under the shoulders. The rep will start with the athlete in the bottom of the push up and the chest touching the ground. Athlete will perform a push up with hands under shoulders and arms fully locked out at the top. Reps will be counted when the rep is locked out but the next rep will not start until the chest touches the floor in the bottom. Men & Women will do 50 reps, The time will be counted when the last push up is locked out.
Further scaling is allowed by having an assistant help brace the core or hips or by placing a stack of matts under the hips.
TIEBREAK
The scoring for this workout includes a tiebreak. The athlete’s time after completing the final plate hand step up (db row multi limb) will be used as a tiebreak time. Another tiebreak time will be recorded after the final Piston Press is completed. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed either your final plate hand plate step up or your final Piston Press. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. If the entire workout is completed in under 10 minutes, your score is the total time it takes you to complete the workout. Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.
EQUIPMENT VIDEO SUBMISSION STANDARDS
• Dumbbell of appropriate weight for your division*
• plate stacks or box of appropriate height for your division (the top of the box must be at least 15-by-15 inches)
• Measuring tape
• Floor marks for the single-arm dumbbell crawl
Gymnastic rings minimmum height 3 inches maimmum Height 6 inches
*Kilogram dumbbells may not be used by athletes competing in the U.S. or Canada. If you are using adjustable dumbbells, 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 bottom of the handle cannot be more than 4 inches off the ground. Any athletes using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in their video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
†The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).
If gym space is limited and a 25-foot Crawl and drag walk area is not available, athletes will be permitted to work back and forth in a smaller area so long as the 5/20-foot intervals still can be seen clearly. For each workout, be sure the athlete has adequate space to safely complete all the movements. 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.
Prior to starting, film the dumbbells so the weight can be seen clearly, and show the height of the plate/box being measured with a tape measure. Also film the measuring process for the length of the floor marks for the crawl/drag and heinght of the rings.
All video submissions should be uncut and unedited in order to accurately display the performance. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. (We suggest the WOD Proof App) Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
