2 rounds for time:
10 deadlifts, 315 lb.
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats, 95 lb.
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.
There is no tiebreak.
• Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division
• 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.
1 of 13This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.2 of 13Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing.3 of 13Prior to starting, the athlete will need to establish the foot line on the wall and measure a box on the floor for the handstand push-up. For the foot line, the athlete will stand facing the wall on the same surface the hands will be on, with feet at hip width and toes touching the wall. While standing tall, the athlete will reach their hands over their head with elbows locked out, shoulders extended and thumbs touching.4 of 13From here, mark the height of the athlete’s wrists. Then measure down 3 inches and create a line on the wall.5 of 136 of 13Mark the foot line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.7 of 13Additionally, a 36-inch wide and 24-inch deep box must be marked on the floor.8 of 13Create a 4.5-inch deficit for men and a 3-inch deficit for women. Use a firm surface to place the hands on.9 of 13Whether the handstand push-up is performed with or without a deficit, the standard remains the same. Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open, and the body in line with the arms. The athlete’s heels must start the rep above the pre-marked foot line. The palm of the hands, not the fingers, must remain inside the pre-marked box on the surfaced used to create the deficit throughout the entire rep.10 of 13At the bottom, the athlete’s head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. Kipping is allowed.11 of 1312 of 13This is a standard front squat. The bar starts on the ground. No racks allowed. With the barbell in the front-rack position, the hip crease must clearly pass below the top of the knees in the bottom position.13 of 13Every repetition of the front squat must finish with the barbell racked across the shoulders, with the hips and legs fully extended when viewed from profile.