Quarterfinals
Workouts

Competition Age

For time:

50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups

2 x 50-lb dumbbells for all lunges, 3.5-in deficit

Time cap: 15 minutes

  • Notes

    Prior to starting, athletes must set up the competition area as shown in the floor plan with a box for the kipping and strict handstand push-ups and a separate setup for the deficit handstand push-ups.

    This workout begins with the athlete standing inside the handstand push-up box. After the call of “3, 2, 1… go,” the athlete will step over the line and perform 50 dumbbell walking lunges, holding the dumbbells in the hang position and taking 10 steps in one direction before turning around. Once the dumbbell walking lunges are complete, the athlete will perform 30 handstand push-ups. Upon completion of the handstand push-ups, the athlete will return to the dumbbells and perform 40 walking lunges with the dumbbells in the front-rack position. Upon completion of the 40 walking lunges the athlete will return to the wall and perform 20 deficit handstand push-ups. Finally, the athlete will perform 30 overhead walking lunges and 10 strict handstand push-ups. Time stops when the athlete reaches lockout in the final handstand push-up. 

    The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

    Athletes may not receive assistance moving or resetting the dumbbells. 

    There is no tiebreak for this workout.

    Equipment 

    • Tape to mark the floor for the handstand push-ups and 5-ft (152-cm) line

    • Dumbbells of appropriate weight for the athlete’s division*

    • Gymnastics grips may NOT be worn during this workout.

    Any athlete 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) and 15 kg (35 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

    • Film ALL competition area measurements so the distances and weights can be seen clearly.

    • Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet (90 cm) off 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 obstruct the view of the athlete.

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