UPPER Division
10 Minute CAP:

For time:
200-ft. dumbbell overhead lunge
50 Dumbbell box step-ups
50 strict Dumbbell Press
200-ft. single Dumbbell Overhead Carry

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

NOTE:

THIS WORKOUT MUST BE DONE ON THE SAME ARM THE ENTIRE TIME.

WEIGHTS:

RX Men’s  Db Weight: 50lb. 
Rx Men’s Box Height: 24 inches

RX Women’s  Db Weight: 35lb. 
Rx Women’s Box Height: 20 inches

No changes for SAA

Short Stature:

RX Men’s  Db Weight: 50lb. 
Rx Men’s Box Height: 16 inches

RX Women’s  Db Weight: 35lb. 
Rx Women’s Box Height: 12 inches

MAJOR NEURO

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:

Scaled Men’s  Db Weight: 35lb. 
Scaled Men’s Box Height: 24 inches

Scaled Women’s  Db Weight: 20lb. 
Scaled Women’s Box Height: 20 inches

No changes for SAA

Short Stature:

Scaled Men’s  Db Weight: 35lb. 
Scaled Men’s Box Height: 16 inches

Scaled Women’s  Db Weight: 20lb. 
Scaled Women’s Box Height: 12 inches

MAJOR NEURO

Scaled Men’s  Db Weight: 25lb. 
Scaled Men’s Box Height: 16 inches

Scaled Women’s  Db Weight: 15lb. 
Scaled Women’s Box Height: 12 inches

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 lunge and over head carry. 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 lunge 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 one arm Dumbbell presses. Once 50 strict presses are completed, the athlete will dumbbell overhead carry 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 the lunge, OH carry more than 25 feet in one direction without turning around is not allowed.

Over Head One Arm Dumbbell Lunge 

This is a single-arm overhead walking lunge. Each lunge begins with a dumbbell overhead, 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 overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, 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 overhead 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.

Athletes may not switch arms in this workout.

ONE ARM DUMBBELL STRICT PRESS:

Each rep of the press begins with the dumbbell at the shoulder and the feet in line. During the rep, any halt in the upward motion of the dumbbell 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 arm, hips and knees are fully extended with the dumbbell directly over the middle of the body. THE OPPOSITE LIMB MAY NOT BRACE ON THE BODY.
Athletes may not switch arms in this workout.

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.

SCALED VARIATIONS:

OH LUNGE SCALED TO FRONT RACK LUNGE

For divisions using the front-rack lunge, the dumbbell is supported on the shoulders in front of the body.
Athletes may support the dumbbell with one or two hands. At least one hand must remain in contact with the dumbbell at all times.

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 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 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 single-arm overhead walking lunge and OH 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 length of the floor marks for the overhead lunge and OH Carry. All video submissions should be uncut and unedited in order to accurately display the performance. (We suggest you use the WODProof App) 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.