Prior to starting the workout, set up the competition floor as shown. Note: The handstand walks will always begin on the far side of the competition floor opposite the start line.
This workout begins with all four athletes standing behind the start line. After “3, 2, 1 … go,” the first male athlete begins 30 dumbbell front squats while the first female athlete runs to the opposite side, kicks up behind the line, and begins her handstand walk (3 lengths of the competition floor). If one athlete finishes ahead of the other, they must wait on the dumbbell side of the competition floor until the second athlete completes their work. When both are finished, the female athlete completes 30 dumbbell front squats, while the male athlete runs to the opposite side to kick up and complete his handstand walk (3 lengths). When both athletes have completed their work and are back over the line with the rest of their team, the second pair will begin the same work.
When the second pair completes the dumbbell front squats and handstand walks, the team will work through the dumbbell front-rack walking lunges (4 lengths of the competition floor) and handstand walks, followed by the single-leg squats and handstand walks in the same format. Time stops when the second pair completes the single-leg squats and handstand walks and both athletes are back over the starting line with the rest of the team.
The team’s score is the total time taken to complete the workout.
The time should be recorded when both pairs have completed the dumbbell front squats + handstand walks and again when both pairs have completed the dumbbell front-rack walking lunges + handstand walks. These times may be used in the event of a tie.
In the case of a tie (i.e., teams complete the same number of reps), the team with the lower tiebreak time will be ranked higher.
Do NOT use a countdown timer.
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 athletes have 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. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.