LOWER Division
10 Minute CAP:
For time:
200-ft. single Dumbbell Overhead Carry
50 Dumbbell box step-ups
50 Strict HS Push-ups
200-ft. Hand Stand Walk
RX / Scaled
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: 50lb.
Rx Men’s Box Height: 24 inches
SLA: Men’s Box Height: 20 inches
SLA: Men’s step up reps: 38
RX Women’s Db Weight: 35lb.
Rx Women’s Box Height: 20 inches
SLA: Women’s Box Height: 16 inches
SLA: Women’s step up reps: 38
Single leg athletes (Above knee amputation or knee fusion do not have to switch legs)
VISUAL IMPAIRED:
Athletes may have a hand to hold for balance and guiding for step ups, but they cannot push on the hand to assist them up the box
MAJOR NEURO
200-ft. single Dumbbell Front Rack Lunge
50 Dumbbell box step-ups
50 Strict Press
200ft OH Double Db Carry
RX Men’s Db Weight: 40lb.
Rx Men’s Box Height: 16 inches
RX Women’s Db Weight: 25lb.
Rx Women’s Box Height: 12 inches
SCALED VARIATIONS:
For time:
200-ft. single Dumbbell Overhead Carry
50 Dumbbell box step-ups
50 Strict Db press
200-ft. Bear Crawl
Scaled Men’s Db Weight: 35lb.
Scaled Men’s Box Height: 24 inches
SLA: Men’s Box Height: 20 inches & 38 Reps
Scaled Women’s Db Weight: 20lb.
Scaled Women’s Box Height: 20 inches
SLA: Women’s Box Height: 16 inches & 38 Reps
MAJOR NEURO
Scaled Men’s Db Weight: 25lb.
Scaled Women’s Box Height: 16 inches
Dumbbell Strict Press
Bear Crawl
RX Women’s Db Weight: 15lb.
Rx Women’s Box Height: 12 inches
Dumbbell Strict Press
Bear Crawl
All scaled Athletes may have a hand to hold for balance and guiding for step ups,
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 OH carry/Lunge and handstand walk. A box measuring 36 inches wide and 24 inches deep also must be marked on the floor in front of the wall where strict handstand push-ups will be performed. This workout begins with the dumbbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will pick up a single dumbbell and OH Carry with it overhead for 200 feet. The athlete then will perform 50 dumbbell box step-ups with one dumbbell. After completion of the dumbbell box step-ups, the athlete will perform strict handstand push-ups. Once 50 strict handstand push-ups are completed, the athlete will handstand walk for 200 feet. 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:
The workout area for the lunge and OH carry must be divided into 5-foot sections visibly marked on the floor. Ideally, the lane will have five consecutive sections, allowing for a 25-foot movement in one direction and a 25-foot movement back. Performing OH carry HS Walk & Bear crawl more than 25 feet in one direction without turning around is not allowed.
ONE ARM OVER HEAD DUMBBELL CARRY
The DB Carry area must be divided into 5-ft. segments visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-foot walk in one direction and a 25-foot walk back. Walking more than 25 feet in one direction without turning around is not allowed.
The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when pressing the db up, the feet must also start BEHIND the line until Db is completley locked out, athletes may use press, push press or jerks to get the Db in position. Stepping across the line with the arm bent constitutes a no rep. Rep will only count as long as the Dumbell remains locked out. no bend in the elbow or change of position where the db is not over the mid line will be a no rep.
If at any time the athlete brings down the lock out position, he or she must restart from the last increment crossed. Both feet, must cross the line marking the 5-foot increment to earn credit for that distance.
Each 5-foot section will count as 1 rep.
Front Rack One Arm Dumbbell Lunge (Rx Neuro)
This is a single-arm front rack walking lunge. Each lunge begins with a dumbbell in front rack, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted.
At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must be in front rack position. If, during the lunge, either head of the dumbbell falls below the level of the athlete’s shoulder, the athlete must stop lunging and return to the last completed section in order to continue. Athletes may not switch arms in this workout.
The rep is credited when the athlete gets both heels across the line, has the dumbbell in the front rack position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.
DUMBBELL BOX STEP OVER:
For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up.
The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. Athletes must alternate legs to start each step.
Single leg athletes (Above knee amputation or knee fusion do not have to switch legs)
DUMBBELL STRICT PRESS:
(2 Dumbbells)
Each rep of the press begins with the dumbbells at the shoulders and the feet in line. During the rep, any halt in the upward motion of the dumbbells constitutes a no rep. The athlete may not receive assistance with any movement from the hips or legs. Excessive backward leaning of the torso is not allowed. The feet must remain flat on the ground. A push press or jerk is not allowed.
The rep is credited when the arms, hips and knees are fully extended with the dumbbells directly over the middle of the body
STRICT Hand Stand Push Up
Prior to starting, a box that is 36 inches wide and 24 inches deep must be marked on the floor.
Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition.
At the bottom, the athlete’s head makes contact with the ground or target. For athletes competing in a division that does not require elevation, if the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the tops of the plates. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. Kipping is not allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.
The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.
HANDSTAND WALK:
The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. Athletes must walk forward.
If the athlete comes down at any time, the athlete must restart from the last increment completed. Both hands, including palms and fingers, must touch the ground in front of the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep. Athletes must handstand walk across the line and may not jump both hands over the line to finish a section.
SCALED VARIATIONS:
BEAR CRAWL
The athlete must place both hands (entire hand, including palm and fingers) on the ground behind the mark denoting the start of the section being attempted. Reaching across the line and placing hands into the section constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms.
If at any time the athlete stands up, drops to the floor or drops the hips below the height of the head, the athlete must restart from the last line crossed. Both hands and both feet must cross the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep.
TIEBREAK
The scoring for this workout includes a tiebreak. The athlete’s time after completing the final box step-up will be used as a tiebreak time. Another tiebreak time will be recorded after the final HSPU / strict 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 box step-up or your final HSPU / strict 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*†
• 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 strict handstand push-up box
• Floor marks for the single-arm overhead walking lunge and handstand walk and Dumbbell Carry
*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 lunge and OH Carry area is not available, athletes will be permitted to lunge back and forth in a smaller area so long as the 5-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.
VIDEO STANDARDS:
Prior to starting, film the dumbbells so the weight can be seen clearly, and show the height of the box being measured with a tape measure. Also film the measuring process for the strict handstand push-up box and the length of the floor marks for the overhead lunge and handstand walk. 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. 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.
