Prior to starting, set up the floor plan as shown. Then create a handstand-walk course measuring 25 feet. The rings can be in any configuration as long as they are at least 5 feet from the barbell.
This test begins with the athlete touching the wall. After “3, 2, 1, … go,” move to the barbell and complete 9 front squats with the heaviest weight. After completing the front squats, complete 9, 25-foot handstand walks (25 feet = 1 rep). Once finished with the handstand walk, move back to the barbell and complete 15 front squats at the second weight. Once complete, move to the rings and complete 15 ring muscle-ups. After finishing the muscle-ups, move back to the barbell and complete 21 front squats at the third and final weight (lightest). After finishing the last set of front squats, move to the wall and perform 21 chest-to-wall handstand push-ups. Time stops when the final handstand push-up is completed.
Athletes may use multiple barbells or have assistance changing the load.
Your score will be the total time taken to complete the test. In the event of a time cap, your score will be the total number of repetitions completed when the 15-minute clock elapses.
Record the time after each set of front squats. In the event of a tie, the time taken to complete your last set of front squats will be used to break the tie. The lower time will win the tie.
- Tape to mark the floor.
- Barbell, plates, and collars.*
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the front squats are:
♀ 70 kg (155 lb), 56 kg (125 lb), 43 kg (95 lb).
♂ 102 kg (225 lb), 83 kg (185 lb), and 61 kg (135 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 test standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the test.
Video Submission Standards
• All athletes MUST submit a video with their score for validation purposes.
• 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 3⁄4 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 test.
• Videos shot with a fisheye lens or similar lens may be rejected.
• Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos.
• Do NOT use a countdown timer.
• Ensure the judge does not obstruct the view of the athlete.