• Prior to starting this workout, each athlete will need to create a station to perform handstand push-ups. This is a 20-minute workout, with the first athlete working during the first 10 minutes, and the second athlete working during the second 10 minutes. This workout begins with the first athlete standing tall. At the call of “3, 2, 1… go!” the athlete will kick up to the wall and complete as many handstand push-ups as possible before the clock reaches 2:00. They will then rest until the clock reaches 4:00. From 4:00-6:00, they will complete as many double-unders as possible. They will rest until the clock reaches 8:00, at which point they will have until 10:00 to find a 1-rep-max back squat. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 2-minute time window.

    The second athlete will perform the same exercises as the first athlete but in the opposite order: back squat from 10:00-12:00, double-under from 14:00-16:00 and handstand push-up from 18:00-20:00.

    The team’s score is the sum of all the reps completed during the handstand push-ups and double-unders, and the weight in lb. of the heaviest squat from each athlete. For example, if Athlete 1 completes 40 handstand push-ups, 160 double-unders and a max squat of 350 lb., and Athlete 2 completes 35 handstand push-ups, 175 double-unders and a 250-lb. squat, the team’s score will be 1,010.


    • Barbell

    • Plates to load for your max back squat (no smaller than ½ lb.)

    • Collars

    • Rack

    • Jump rope

    • A wall mark and floor marks for the handstand push-ups

    For each workout, 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 workout standards video may be disqualified from the competition.

    Video Submission Standards

    Teams opting to have their score validated by video submission are still required to use an on-site judge. Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height, width and depth of the handstand push-up markers so all measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

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