3 Person Team
For Reps (11min Cap)
*Non-working athletes must hold worm on shoulders at all times and can move with the working athlete toward the rig.
- 15 Hang Clean & Shoulder to Overhead (1 Athlete at Start)
- 25 Box Jump Overs (1 Athlete at Mid-field)
- 35 Wall Ball Shots (1 Athlete at Rig)
- 15 Rope Climbs 15’ (All 3 Share Reps)
- *Teams can drop worm during rope climbs – Must resume when rope is complete.
- 35 Wall Ball Shots (1 Athlete at Rig)
- 25 Box Jump Overs (1 Athlete at Mid-field)
- 15 Hang Clean & Shoulder to Overhead (1 Athlete at Finish)
- Max Reps: 50’ Handstand Walk Lengths (All 3 Share Reps)
- *Teams can drop worm for handstand walks. Only 1 athlete at a time will perform the handstand walks.
Scaling Key
- Worm Weight All Divisions: 150/120
- RX: Barbell 155/105, Box 24/20, Wall Ball 30/20
- 35+: Barbell 135/95, Box 24/20, Wall Ball 30/20, Can Scale HSW
- Int/Mas 45+: Barbell 115/85, Box 24/20, Wall Ball 20/14, Can Scale HSW
- Novice: Barbell 95/65, Box Step Overs 24/20, Wall Ball 20/14, Scaled Rope Climb: Supine to Stand, Can Scale HSW
- *Scaled HSW: 100’ Bear Crawl = 1 Length – Bear Crawl is from start to 100’ line.
Team Flow
All three athletes will begin in the starting box immediately in front of their designated lane on the opposite side of the rig. *ALL TEAMMATES will remain together during the duration of the workout. At 3-2-1, GO! Two athletes will move to the worm and bring it to their shoulders to the “hold position.” Once the worm is secured, the remaining athlete will begin 15 Hang Clean & Shoulder to Overhead. Athletes will not be permitted to switch out during this exercise. If the worm is dropped before the barbell reps are complete, the athlete is not permitted to do work until the worm is secured. Once the rep requirement is met, athletes may switch positions if they choose and carry the worm to the box at midfield.
At midfield, two athletes will secure the worm in the hold position while the remaining athlete completes 25 box jump overs. Athletes will not be permitted to switch out during this exercise. If the worm is dropped before the box jump reps are complete, the athlete is not permitted to do work until the worm is secured. Once the rep requirement is met, athletes may switch positions if they choose and carry the worm to the rig.
At the rig, two athletes will secure the worm in the hold position while the remaining athlete completes 35 wall ball shots. Athletes will not be permitted to switch out during this exercise. If the worm is dropped before the wall ball reps are complete, the athlete is not permitted to do work until the worm is secured. Once the rep requirement is met, athletes may drop the worm to begin rope climbs.
All three athletes may work together to complete 15 rope climbs. Hand tags are not required, however only one athlete at a time is permitted in the immediate working area.
Once the rope climb requirements are met, athletes will move from the wall balls, to the box jumps and finally the hang clean & jerks in the same manner in which they did earlier. Athletes do not have to perform the same exercises as they did while moving to the rig, however they will not be permitted to switch out during each exercise.
If teams complete the final set of hang clean & shoulder to overhead under the time cap, they will use the remaining time to complete as many reps as possible of 50’ handstand walk lengths until time expires. Only one athlete at a time may attempt the walks. The non-working athletes will remain in the designated area at the start/finish line. Athletes may switch out after completing the full 50’ length or if the athlete performing the walks chooses to switch out prior to completing the 50’ requirement. In which case, the judge will mark the spot for the entering teammate to start from. A hand tag is not required in either situation, however athletes may not enter the competition field until the working athlete stops work and moves toward the awaiting athletes in the designated area.
*Bear crawls will be set at 100’ lengths in each direction. Athletes will follow the same performance standards as described for the handstand walks above. Teams may switch styles from handstand walk to bear crawl and back, but this change can ONLY be made at the start. For example, if you start with handstand walks, you will be required to go down 50′ for one length and back 50′ for two lengths to the starting line before the transition to bear crawl can be done.
Score is the total amount of reps completed within the 11 minute time cap.
Coed Duo
For Reps (10 min cap)
- 10 Hang Clean & Shoulder to Overhead (1 Athlete at Start)
- 20 Box Jump Overs (Shared at Mid-field)
- 30 Wall Ball Shots (1 Athlete at Rig)
- 10 Rope Climbs 15’ (Shared)
- 30 Wall Ball Shots (1 Athlete at Rig)
- 20 Box Jump Overs (Shared at Mid-field)
- 10 Hang Clean & Shoulder to Overhead (1 Athlete at Finish)
- Max Reps: 50’ Handstand Walk Lengths (Shared)
Scaling Key
- RX: Barbell 155/105, Box 24/20, Wall Ball 30/20
- 35+: Barbell 135/95, Box 24/20, Wall Ball 30/20, Can Scale HSW
- Int/Mas 45+: 115/85, Box 24/20, Wall Ball 20/14, Can Scale HSW
- Novice: Barbell 95/65, Box Step Overs 24/20, Wall Ball 20/14, Scaled Rope Climb: Supine to Stand, Can Scale HSW
- *Scaled HSW: 100’ Bear Crawl = 1 Length – Bear Crawl is from start to 100’ line.
Team Flow
Both athletes will begin in the starting box immediately in front of their designated lane on the opposite side of the rig. *BOTH TEAMMATES will remain together during the duration of the workout. At 3-2-1, GO! One athlete will begin 10 Hang Clean & Shoulder to Overhead. Athletes will not be permitted to switch out during this exercise. Once the rep requirement is met, athletes will move to the box at midfield. Athletes must move to the next exercise together and are not permitted to begin the movements until both athletes are present.
At midfield, both athletes may work together to complete 20 box jump overs. Athletes are permitted to switch out during this exercise. Once the rep requirement is met, athletes will move to the rig.
At the rig, one athlete will work to complete 30 wall ball shots. Athletes will not be permitted to switch out during this exercise. Once the rep requirement is met, both athletes may work together to complete 10 rope climbs. Hand tags are not required, however only one athlete at a time is permitted in the immediate working area.
Once the rope climb requirements are met, athletes will move from the wall balls, to the box jumps and finally the hang clean & jerks in the same manner in which they did earlier. Athletes do not have to perform the same exercises as they did while moving to the rig, however they will not be permitted to switch out during wall ball shots or hang clean & shoulder to overhead.
If teams complete the final set of hang clean & shoulder to overhead under the time cap, they will use the remaining time to complete as many reps as possible of 50’ handstand walk lengths until time expires. Only one athlete at a time may attempt the walks. The non-working athletes will remain in the designated area at the start/finish line. Athletes may switch out after completing the full 50’ length or if the athlete performing the walks chooses to switch out prior to completing the 50’ requirement. In which case, the judge will mark the spot for the entering teammate to start from. A hand tag is not required in either situation, however athletes may not enter the competition field until the working athlete stops work and moves toward the awaiting athletes in the designated area.
*Bear crawls will be set at 100’ lengths in each direction. Athletes will follow the same performance standards as described for the handstand walks above. Teams may switch styles from handstand walk to bear crawl and back, but this change can ONLY be made at the start. For example, if you start with handstand walks, you will be required to go down 50′ for one length and back 50′ for two lengths to the starting line before the transition to bear crawl can be done.
Score is the total amount of reps completed within the 10 minute time cap.
Teens 14-17 Adult-Youth Duo Rx/Scaled
No relay event for this division.
13 and Under Adult-Youth Duo Rx/Scaled
No relay event for this division.
10 and Under Adult-Youth Duo
No relay event for this division.
Layout
Standards
Bear Crawls: The athlete must place both hands (entire hand, including palm and fingers) on the ground BEHIND the start line. Reaching across the line before starting your bear crawl constitutes a no rep. During the bear crawl, the athlete must touch both palms to the grass and raise hips above the height of the head so as to be supporting some body weight with the arms. If at any time the athlete stands up, drops to the floor, or drops the hips below the heights of the head, he or she can start with hands at the last point of contact with the ground that the judge designates. Both hands, including palms and fingers, as well as feet, must cross the 50 ft. marker down and the 50 ft. marker back to count as ONE length. Teammates can switch out at any time and pick up at the last point of contact with the ground that the judge designates.
Box Jump Over (Step-Over for Novice): A two-foot takeoff is always required for box jumps and only the athlete’s feet may touch the box. After landing or stepping onto the box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.
Handstand Walk: The athlete must start with feet BEHIND the starting line, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she can start with hands at the last point of contact with the ground that the judge designates. Both hands, including palms and fingers, must cross the 50 ft. marker. The athlete may turn while in the handstand, switch partners, or drop and restart the next 50 ft length back towards the start. Teammates can switch out at any time and pick up at the last point of contact with the ground that the judge designates.
Hang Clean and Shoulder to Overhead: The rep begins with the barbell in the athletes hands, anywhere in the hang position at or above the knees. The athlete will clean the bar in one motion to the front rack position using any clean style; power, squat, or split as long as the barbell comes up to the rack position on the shoulders.
Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The barbell must pass through the front-rack position before going overhead; snatching is not permitted.
The rep is counted when the barbell is fully locked out overhead directly over the middle of the athlete’s body, with the arms, hips, and knees extended, and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift.
Rope Climb: Using any style rope climb employing both hands and feet, the athlete must climb the rope and touch the crossbeam at the top. Jumping up to begin each ascent is permitted. Athletes must show control on the descent for the rep to be credited.
Scaled Rope Climb: The rep begins with the athlete lying with shoulder blades on the ground and hands above their shoulders, touching the ground. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.
Wall Balls: The rep begins when the medicine ball is 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 target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground 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.