Open Workouts

Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition. Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall. The tape line placed 10 inches from the wall must be 30 inches in length and NO WIDER than 2 inches.

Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).

Both hands must remain on the tape until both feet are on the wall.

At the top of the movement, both hands must touch the tape line at the 10-inch mark before the athlete may descend. Any part of the hand may touch the tape line.

On the descent, the feet must remain on the wall until both hands are touching the first line.

The rep is credited when the athlete returns to the starting position, with both hands touching the first line and the chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.

For the scaled division, mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. The line must be 2 inches wide.

For scaled athletes, every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line.

For scaled athletes, both hands must remain in front of the tape until both feet are on the wall.

Scaled athletes will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line.

On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line.

The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.

The athlete must perform the handstand push-ups with both hands touching the tape line 10 inches from the wall. This tape line must be 30 inches long and no wider than 2 inches. Any portion of the athlete’s hands may be touching the line (fingers OK).

The arms must be fully extended and in line with the body before the athlete may 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.

Both hands must remain on the designated tape line. If one or both hands is not touching the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.

At the bottom, the head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (e.g., 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. For Rx’d athletes ages 14-54, the handstand push-up must be strict. Kipping is NOT allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. The feet may be no wider than the width of the hands at any point. For Rx’d Masters 55+, kipping IS allowed. The feet may be no wider than the width of the hands at any point.

Each 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.

Scaled athletes may perform hand-release push-ups instead of strict handstand push-ups (or handstand push-ups for Masters 55+). Elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up. No snaking, sagging, or pushing up from the knees.

The chest (nipple line or above) must touch the floor. Then, the hands must be lifted completely off the ground.

Each rep is credited when the athlete returns to the lockout position where the elbows are locked out and the body is in a straight, plank position.

The rope passes under the feet twice for each jump. For scaled divisions, the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

The athlete and barbell must remain in front of the line. If the athlete’s feet or the plates on the barbell touch or cross the line at any time, the rep will not count. Each rep starts with the bar on the ground. If using an empty barbell or a barbell with bumper plates that are smaller than the standard size, each rep must begin with the barbell clearly below the knees. Power, squat, and split snatches are permitted. Hang snatches are NOT permitted. Bouncing the bar is NOT permitted.

The rep is counted when the athlete’s hips, knees, and arms are extended. The bar must be over the middle of the body, or slightly behind, when viewed from profile. If a split snatch is used, the feet must return in line before the bar is lowered. Athletes MAY receive assistance loading the bar or use multiple bars set to each round’s specific weight.