ALL WODs

Workout Flow

At the count of 3..2..1..GO, Athletes will begin working on their Wall Facing HSPU. Athletes can split work up during the 10 rounds however they want *EXCEPT Rx athletes must choose a partner each round to complete ALL 80 double unders with no assistance*. Score for “Mixed” will be the time it took for completion of all ten rounds. If cap is reached, their score will be 16:00 + however many reps they had left to complete. All athletes must rest from minutes 16:00-17:00. “Trapped” begins at minute 17:00 and ends at minute 20:00. Score for trapped will be the total number of synchronized single dumbbell devils presses accumulated in the 3:00. “Mixed” and “Trapped” are two separately scored events worth the same amount of points on the leaderboard.

Movement Standards

Wall Facing Handstand Push-Ups - The athlete must perform their handstand push-ups with both hands touching the tape line 10 inches (25 centimeters) from the wall. This tape line must be no wider than 30 inches (76 centimeters). Any portion of both of the athlete’s hands may be touching the line (fingers OK). The athlete must start with the chest and thighs touching the floor before moving to the lockout position. The athlete must move into the lockout position with their hands on the line before descending for the first rep. The athlete may NOT cartwheel or otherwise kick up into the handstand position. If the athlete comes down from the wall at any time, they start again from the floor before beginning the next rep. The arms must be fully extended and in line with the body before the athlete can descend. The legs must remain straight throughout the repetition. Athletes may not attempt to “climb” the wall with their feet or legs. The feet may not be wider than the hands at any time during the movement. Each rep begins and ends with the athlete in the lockout position with the toes 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

Handstand Push-Ups - The inside of the box for the handstand push-up must measure 40 in (102 cm) wide and 24 in (60 cm) deep. All parts of the athlete's hands must remain inside the lines of the box on top of the bumper plates provided. The athlete’s body must be completely locked out at the top of the rep. The athlete's head must touch the ground (abmat). To complete the rep the athlete must hit full extension at the top of the rep including back, hips, legs, and arms. The rep is credited when control in the extended position is shown. Reps can be kipping or strict.

​Partial Wall Walk (2022 Open Standard) - 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 will be 2 inches wide. Every rep begins and ends with the athlete lying down, with their 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. Both hands must remain in front of the tape until both feet are on the wall. The athlete 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 their hands in front of the line and their chest, thighs, and feet touching the ground.

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Weighted Pull-up (PU) - Each rep begins with the Athlete in a hanging position with elbows extended and the medicine ball is held between the athlete's legs with the athlete's entire body off the ground. Rep is credited when the athlete's chin breaks above the horizontal plane of the bar. Athletes must return to a hang position with elbows fully extended between consecutive reps. Any style of PU is accepted (i.e. strict, kipping, butterfly). Reverse or Mixed grip on the bar is NOT ALLOWED. 

Pull-up (PU) - Each rep begins with the Athlete in a hanging position with elbows extended. Rep is credited when the athlete's chin breaks above the horizontal plane of the bar. Athletes must return to a hang position with elbows fully extended between consecutive reps. Any style of PU is accepted (i.e. strict, kipping, butterfly). Reverse or Mixed grip on the bar is NOT ALLOWED. 

Jumping Chest-to-Bar Pull-up (JCTB) - For JCTB, the bar should be set so it is at least 6 inches above the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Mixed and reverse grip on the bar is NOT ALLOWED. At the top, rep is credited when the athlete's chest clearly comes in contact with the bar anywhere below the athlete's clavicle and above their navel.

Double under - Rope must clearly pass under the athletes feet twice in one jump. Rope must spin forward not backwards. During their jump, both feet must jump at the same time.

Single Under - Rope must clearly pass under the athletes feet once in one jump. Rope must spin forward not backwards. During their jump, both feet must jump at the same time. No skipping allowed.

Synchronized Single Dumbbell Devils Press - Athletes must keep their hand on the dumbbell at all times. Reps must be synchronized at the bottom and at the top. Rep begins with the athletes chests in clear contact with the floor. The athletes must then get the dumbbell from the floor to overhead in one fluid motion. The rep is credited when both athletes hit full extension with the dumbbell locked out overhead. DROPPING THE DB FROM ANY HEIGHT AT ANY TIME WILL RESULT IN A 5 REP DEDUCTION FROM OVERALL SCORE [FOR EACH OCCURENCE].