Competition Age

In 12 minutes, complete:

50 GHD sit-ups
8 handstand walks
50 GHD sit-ups
8 handstand walks
Max-rep bar muscle-ups in the time remaining

25-ft handstand walk

Time cap: 12 minutes

  • Notes

    Prior to starting the workout, set up the floor plan as shown. For safety, the GHD may not be placed in front of the pull-up bar. The bar muscle-ups MUST be performed facing the camera. 

    Begin this workout standing on the far side of the line furthest from the GHD. At the call of “3, 2, 1 … go,” run to the GHD and complete 50 GHD sit-ups, and then exit the GHD and begin handstand walking. Athletes in the 60+ divisions will complete overhead dumbbell carries. Each length of the competition floor is 1 rep. Athletes in the 50-59 divisions will use a 10-ft competition floor, while the other divisions use 25 ft. After completing 8 handstand walks, repeat the sequence of 50 GHD sit-ups and 8 handstand walks. After you complete the final handstand walk, move to the pull-up bar and complete as many bar muscle-ups as possible in the time remaining.

    Your score will be the total number of repetitions completed within the 12-minute window.

    After the workout is complete, walk to the camera and state the password BEFORE moving or turning off the camera.


    Record the time after the final handstand walk. In the event of a tie on total repetitions, the athlete who finished their final handstand walk faster will be ranked higher. 


    • GHD

    • Pull-up bar

    • 60+ division: two dumbbells of appropriate weight*

    • Tape to mark the floor

    * The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb) and 10 kg (20 lb). 

    For each workout, be sure you 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.

    Video Submission Standards

    • Film ALL competition area measurements so the distances (and weights for 60+ divisions) 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 ft (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.

    • After the workout is complete, STATE THE PASSWORD before moving or turning off the camera.

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