200 wall-ball shots*
150 partner deadlifts
200 handstand push-ups*
*MF pair must hold static deadlift at 340 lb.
M - 20-lb. ball to 10-ft. target
F - 14-lb. ball to 9-ft. target
The 45-lb. barbell must be loaded with 135 lb. on one side and 160 lb. on the other side.
Order: All together
Time cap: 20 minutes
At the call of "3, 2, 1…go," one male/female pair will begin the static deadlift hold while the other two athletes begin the wall-ball shots. Two athletes may work on the wall-ball shots at the same time and do not need to be synchronized for the reps to count. All four athletes can trade off to complete the wall balls in any way they choose, but a male/female pair must maintain a static deadlift hold for the reps to count. If the pair in the static hold stops the hold at any time, the other athletes must stop performing wall-ball shots and additional reps will not be counted until a male/female pair re-establishes the static deadlift hold. Athletes must tag each other in their transitions from the static hold to the wall ball.
During the partner deadlifts, one male/female pair works while the other pair rests. The pairs may accumulate reps however they choose. Once the partner deadlifts are complete, one male/female pair will begin the handstand push-ups while the other pair performs a deadlift hold. As with the wall-ball shots, two athletes may work on the handstand push-ups at the same time, unsynchronized. All four athletes can trade off to complete the handstand push-ups however they choose, but a male/female pair must maintain a static deadlift hold for the reps to count. If the pair in the static hold stops the hold at any time, the other athletes must stop performing handstand push-ups, and additional reps will not be counted until a male/female pair re-establishes the static deadlift hold. Athletes must tag each other in their transitions from the static hold to the handstand push-up.
Time stops when the last rep of the handstand push-up is completed. The team’s score is its total time. If the workout is not completed within the time cap, record the total number of repetitions completed up to that point, as that will be used as the team’s score.
Teams having their workouts validated at an affiliate must use a judge. In this workout, where multiple athletes are completing reps simultaneously, teams should use additional judges as needed to ensure all standards are met.
For each workout, be sure the team has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions. Any team 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.
Standard bumper plates (18-in. diameter) and change plates to load to the appropriate weight for your division
A medicine ball of the appropriate weight for your gender and division
Wall marks or targets set at specified heights for wall-ball shots
Floor marks for the handstand push-ups
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 154 kg (340 lb.) loaded with 62 kg on one side and 72 kg on the other side, 109 kg (240 lb.) loaded with 37 kg on one side and 52 kg on the other side, 9-kg ball (20 lb.), 6-kg ball (14 lb.) or 4-kg ball (10 lb.).
Video Submission Standards
Prior to starting, film the barbell and plates to be used so the loads can be seen clearly. Also film the measuring of the handstand push-up box, the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions must be uncut and unedited in order to accurately display the performance. An additional person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
1 of 6In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified height. If the ball hits low or does not hit the target, it is a "no rep." If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.2 of 6The barbell will be loaded unevenly, with more weight on the men's side, and less weight on the women's side. Athletes must lift on their designated sides. The deadlift begins with the barbell on the ground and finishes when the athletes stand the weight to full extension of the knees and hips, with their heads and shoulders behind the bar at the top of the movement. The same standard applies to the static hold; the athletes must have their hips and knees fully extended and heads and shoulders behind the bar. The athletes may choose any grip they like, but their feet must be inside their hands, and they may not cross their arm over their partner’s arm. No sumo stances are permitted. Once the athletes have achieved lockout, they may drop the barbell from the top. Any repetition that is bounced will not count. The partners cannot face opposite directions when completing the deadlifts or deadlift static holds; both lifting partners must stand on the same side of the barbell.3 of 6This movement begins at the top of a handstand with the legs straight, arms fully locked out, heels on the wall, hips open and the body in line with the arms. The hands must be placed within the clearly marked area. The marked area will be a 36-inch wide, 24-inch deep box, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head must touch the ground. At the top of each rep, the athlete returns to the start position with legs straight, arms fully locked out, heels on the wall, hips open and the body in line with the arms. Kipping is allowed. The feet must stay within the width of the marked area for the entire rep.4 of 6Bottom of the Handstand Push-up5 of 6A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.6 of 6Bottom of the Hand-Release Push-up