Regional
& Qualifier
Events

Competition Age

2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb. 

  • NOTES

    Prior to starting this workout, each athlete will need to mark a box on the ground and a foot line on the wall for the handstand push-ups (details in Movement Standards section). They will also need to create the deficit for the handstand push-ups.

    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 10 deadlifts, then move to the wall to complete 20 handstand push-ups, then to the second barbell for 30 front squats. Once the 30 front squats are completed, the athlete will move back to the deadlift bar to begin the second round.

    Every second counts in this workout. There is no time cap. The athlete’s score will be the time it takes to complete all 120 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32.

    TIEBREAK

    There is no tiebreak.

    EQUIPMENT

       • Barbell(s)
       • Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division
       • Collars
       • A wall mark and floor marks for the handstand push-ups
       • Items, such as plates, parallettes or mats to create deficit for the handstand push-ups

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 142 kg (315 lb.), 115 kg (255 lb.), 79 kg (175 lb.), 43 kg (95 lb.), 34 kg (75 lb.), 29 kg (65 lb.) and 25 kg (55 lb.).

    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 SUBMISSION STANDARDS

    Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height, width and depth of the handstand push-up markers, as well as the depth measurement of the deficit so everything can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.