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
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.
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.
1 of 12Each lunge step begins with the dumbbells in the appropriate position, the feet together, and the hips and legs extended.2 of 12The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep.3 of 12The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Lunging more than 10 steps in one direction before turning around is not allowed. Athletes must lunge in a straight path. After turning around, athletes must lunge back along the same path. Lunging in any other pattern is not allowed.4 of 12During the 50 walking lunges, the dumbbells must be held at the hang. No portion of the dumbbell may be supported by the legs or torso.5 of 12During the front-rack walking lunges: The dumbbells must remain at the shoulders. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbells on the shoulders is allowed. Resting the handle of the dumbbell or the hands directly on the shoulder is NOT allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is NOT allowed. The athlete must reach the finish position of a repetition before lowering the dumbbells from the shoulders.6 of 12During the overhead walking lunges: The dumbbells must remain overhead. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed. The dumbbells and/or hands cannot be held or pressed together. The athlete must reach the finish position of a repetition before lowering the dumbbells from overhead.7 of 12The inside of the box for the handstand push-up must measure 40 in (102 cm) wide and 24 in (60 cm) deep.8 of 12The box must be on the same surface as the hands (i.e., if using an elevated platform, the tape must be on the platform, not on the floor beneath).9 of 12The height of the deficit must be: Women: 2 in (5 cm) Men: 3.5 in (9 cm). During the deficit handstand push-ups, the hands must remain inside the designated box. The hands, including the fingers, must remain on the top of the surface creating the deficit. Gripping the sides of the surface creating the deficit will NOT count. If using a standard bumper plate or plates to create the deficit, the plates must be touching the wall.10 of 12The 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 designated 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.11 of 12At the bottom, the head must make contact with the ground. During any kipping and strict reps, 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 allowed during the first set of 30 handstand push-ups and the set of 20 deficit handstand push-ups. At the lockout of each repetition, the feet may be no wider than the width of the hands. Kipping is NOT allowed during the last set of 10 strict handstand push-ups. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. During the strict repetitions the feet may be no wider than the width of the hands at any point.12 of 12Each 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.