For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
Rest exactly 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
Time cap: 10 min.
Submit score by 12 p.m. (noon) PT on Friday, April 9.
Prior to starting, athletes must set up the competition area as shown in the floor plan (see scorecard).
This workout begins with the athlete standing over the line, away from the wall. After the call of “3, 2, 1… go,” the athlete may move to the wall and complete 10 strict handstand push-ups, then move to the dumbbells for 10 hang power cleans, and finally the rope for 50 double-unders. Complete this sequence for 3 rounds. After the final double-under on the final round, the mandatory 1-minute rest period begins.
The next segment of the workout begins with the athlete standing over the line, away from the wall. After exactly 1 minute of rest, the athlete may begin 10 kipping handstand push-ups, then move to the dumbbells for 10 shoulder-to-overheads, and finally, move to the rope for 50 double-unders. Complete this sequence for 3 rounds. Time stops after the final double-under is completed.
The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 10-minute time cap.
There is no tiebreak for this workout.
- Two dumbbells, 35/50 lb.*
- Tape to mark the floor
- Jump rope
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.).
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
Film ALL competition area measurements so the distances and/or heights can be seen clearly.
Use either of the camera placements provided in the floor plan.
Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off of the ground.
Videos must be uncut and unedited to accurately display the performance.
A clock or timer must be visible throughout the workout.
Videos shot with a fisheye lens or similar lens may be rejected.
Do NOT use a countdown timer.
Ensure the judge does not obscure the view of the athlete.
1 of 10The inside of the box for the handstand push-up must measure 40 inches wide and 24 inches deep.2 of 10The arms must be fully extended and in line with the body before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended and shoulders in line with the body. The hands must remain inside the 40-by-24-inch box. If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.3 of 10At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping is NOT allowed during the first triplet. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. Kipping IS allowed during the second triplet. The feet may be no wider than the width of the hands.4 of 10The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended; and shoulders in line with the body.5 of 10The athlete and the dumbbells must remain in front of the tape line. If the athlete’s feet touch or cross the line at any time, the rep will not count. The first rep begins with the athlete’s hips and knees at full extension, and the athlete’s head and shoulders in line vertically over the hips. From this position, the dumbbells are lowered to the hang.6 of 10The dumbbells may not touch the ground. The arms must remain straight in the hang position.7 of 10The rep is credited when the athlete’s hips and knees reach full extension, and the dumbbells are at the shoulders. The athlete must reach the finish position before the dumbbells are lowered from the shoulders. The athlete may lower the subsequent repetitions directly to the hang position. Athletes may NOT have assistance resetting their equipment during the workout.8 of 10The athlete must remain in front of the tape line. If the athlete’s feet touch or cross the line at any time, the rep will not count. The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Athletes may NOT have assistance resetting their equipment during the workout.9 of 10The athlete and the dumbbells must remain in front of the tape line. If the athlete’s feet touch or cross the line at any time, the rep will not count. The dumbbells must be at the shoulders to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved.10 of 10The rep is credited when the dumbbells are locked out overhead. The arms, hips, and legs must be extended. The center of both dumbbells must be over or slightly behind the center of the athlete’s body, with the feet in line. Athletes may NOT have assistance resetting their equipment during the workout.