For time:

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.

    Equipment

    • Barbell

    • Collars

    • 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.