Full description of test flow, movement standards, modifications, special regulations and video submission standards
Test 1: Endurance / 12 Minute AMRAP of
250M Row
10 hand-release burpee box jump overs
Men: 24 inch
Women: 20 inch
50+ age groups may step up onto box
Test 1 Flow
Athlete will begin seated on the rower with legs fully extended and hands behind their heads
Once the call of GO, begins the athlete will row 250 meters
The athlete MUST stay seated on the rower until all meters are completed
The rower MUST be reset each round and the athlete must be seated before pulling on the handle to accumulate 250 meters
The burpee requires the athlete to descend to a prone position, release their hands, and make chest contact with the ground at the bottom of the repetition
The athlete then MUST jump on or over the box, completing the repetition on the opposite side
Any movement of the Test 1 AMRAP completed to standards after the 12 minute point will not be counted
Note: Test 1 and 2 will be completed together using a 20 minute running clock
Test 1 Movement Standards
Rowing
Rowing may be performed on approved rowing machines.
Athlete must be seated on the rower before pulling the handle to accumulate distance
Test 1 Movement Standards (continued)
Box facing burpee box overs
Athlete MUST be prone, release their hands, and make chest contact with the ground at the bottom of the burpee
The jumping portion of the movement MUST be initiated with both feet simultaneously
Athletes hands may not touch the box at any point in the movement
Movement of equipment at any time during the test by anyone other than the performing athlete may be ground for test termination
Test 1 Modifications
Masters 50+; step up is authorized
Test 1 Special Regulations
The athlete’s hands MUST be off the rower handle until the call of GO
The rower MUST be reset to zero before each 250 meter row begins
The athlete MUST stay seated while rowing
Abnormally long pauses at the end of row stroke (longer than 6 seconds) intended to cause glitches in the rower’s output measuring system is grounds for score disqualification on this event
The athlete does not have to reach full extension on the burpees box jump overs
The athlete may step up from the bottom of the burpee, but MUST jump with two feet simultaneously on or over the box (50+ may step)
50+ may step up onto the box
The athlete may NOT touch the box with their hands on the jump over
If the athlete’s hand(s) make contact with the box they MUST repeat the jump portion of the movement, on the side where the error occurred, in order to make that repetition count
Athlete MUST record a display of rowing distances at the end of the video in order to receive a score
Test 2: Strength / 8 Minutes
Establish 2 Rep Max Thruster
Test 2 Flow
Immediately after the conclusion of Test 1 at the 12 minute point, the athlete will have 8 minutes to establish a 2 rep max thruster
The bar must start unloaded on the ground
Athlete must load their own weights
All attempts must originate from the ground
The athlete supports a barbell in the front-rack position, descends to the bottom-of-squat position, then elevates the object to a position directly overhead while standing to full vertical extension of the body
A jerk-type press (i.e. dropping under the object during the elevation phase) is NOT allowed.
The athlete may perform a squat clean thruster on the first repetition if desired
Any movement of Test 2 completed to standards after the 20 minute point will not be counted
Note: Test 1 and 2 will be completed together using a 20 minute running clock
Test 2 Movement Standards
Hip crease is below the knee at the bottom of the repetition with the barbell resting on the front of the shoulders or at shoulder level (the front-rack position)
Barbell is overhead and over the sagittal midline of the body at the top of the repetition (i.e. the shoulder angle is open or rearward of the frontal plane)
Knees, hips, and elbows are fully extended at the top of the repetition
Performing athlete must load their own bar
Movement of equipment at any time during the test by anyone other than the performing athlete may be ground for test termination
Test 1 Modifications
N/A
Test 1 Special Regulations
Athlete must record barbell and weights at the end of the video in order to receive a score
Athlete MUST show measurements of weights, barbell, and height of box prior to BEGINNING of test
Only ONE athlete per video submission
Videos with more than one athlete will not be considered for review
Athlete MUST be in clear view for the entirety of the video
Video angle MUST be appropriate to verify movement standard for all movements
Athlete will upload videos in personal youtube (or comprable video sharing platform) and list as
Athlete MUST acknowledge that they have watched their video prior to submission
Test 3: Body Weight 15 / 12 / 9 (11 Minute Cap)
Bar muscle ups
Strict handstand pushups
50 foot handstand walk at the end of each round of the three (3) rounds
Test 3 Flow
Athlete will begin adjacent to the muscle up bar
On the call of Go, the athlete will begin to perform 15 bar muscle ups
55+ age groups will perform chest to bar pull ups
After 15 repetitions, the athlete will move to their strict handstand push up box
55+ age groups will perform handstand push ups with any method
After 15 repetitions, the athlete will perform a 50ft handstand walk
Handstand walk does not have to be unbroken
Handstand walk lane will be 25 feet long, marked in 5 foot increments
Athlete will begin to perform 12 bar muscle ups
55+ age groups will perform chest to bar pull ups
After 12 repetitions, the athlete will move to their strict handstand push up box
55+ age groups will perform handstand push ups with any method
After 12 repetitions, the athlete will perform a 50ft handstand walk
Handstand walk does not have to be unbroken
Handstand walk lane will be 25 feet long, marked in 5 foot increments
Athlete will begin to perform 9 bar muscle ups
55+ age groups will perform chest to bar pull ups
After 9 repetitions, the athlete will move to their strict handstand push up box
55+ age groups will perform handstand push ups with any method
After 9 repetitions, the athlete will perform a 50ft handstand walk
Handstand walk does not have to be unbroken
Handstand walk lane will be 25 feet long, marked in 5 foot increments
Time will be called at the completion of the last 50ft handstand walk
Any movement of Test 3 completed to standards after the 11 minute point will not be counted
Test 3 Movement Standards
Bar muscle up
For the bar muscle-up the athlete hangs vertically from a suspended horizontal bar using both hands at the bottom of the repetition with both arms fully extended
The athlete must elevate his or her bodyweight until reaching a position of support with shoulders above the bar, arms fully extended and vertical
The athlete may not wrap any portion of the body below the hips around the bar to assist in getting to the top of the repetition
A Pull-over will NOT count as a bar Muscle-up
Strict handstand push up
Athlete must maintain full vertical extension and linear alignment during the descending and ascending phase of the movement, with the exception of the arms during descent and ascent
Feet must be no wider than the designated perimeter
When performed against a wall for support, both heels must touch the wall at the top of the movement
No part of the palms of the hands extending further than the designated width of the handstand push up box
Handstand Walk
Handstand walk lane will be 25 ft in length, measured out in 5 ft increments
Athlete’s hands will start behind the start line and and finish when BOTH hands have crossed the finish line
If the athlete does NOT cross a segment with both hands, the athlete must return to the proceeding line which they previously successfully crossed
Test 3 Modifications
Masters 55+ will perform chest to bar pull ups and any variation of handstand pushups
Test 3 Special Regulations
Any style of kip may be utilized for the bar muscle up
Handstand push up box will not exceed 24in x 36in in dimension; MUST be measured and displayed on video PRIOR to the beginning of the test
Abmat is NOT authorized for use in this test
Handstand walk lane will be 25 ft in length, measured out in 5 ft increments
Handstand walk will be performed in an “out and back” manner
Handstand walk does not need to be completed unbroken
Athlete MUST show measurements of handstand push up box and distance of handstand walk lane prior to BEGINNING of test
Only ONE athlete per video submission
Videos with more than one athlete will not be considered for review
Athlete MUST be in clear view for the entirety of the video
Video angle MUST be appropriate to verify movement standard for all movements
Athlete will upload videos in personal youtube (or comprable video sharing platform) and list as
Athlete MUST acknowledge that they have watched their video prior to submission
Test 4: Mixed Modal / 3 Rounds for time (14 minute cap)
25 toes to bar
50 double unders
50 foot single arm dumbbell overhead walking lunges (50 lbs / 35 lbs)
25 alternating DB snatches (50 lbs / 35 lbs)
25 toes to bar
50 double unders
50 foot single arm dumbbell overhead walking lunges (35 lbs / 25 lbs)
25 alternating DB snatches (35 lbs / 25 lbs)
Test 4 Flow
Athlete will begin adjacent to the bar for toes to bar
On the call of Go, the athlete will begin to perform 25 toes to bar
After 25 repetitions, the athlete will perform 50 double unders
After 50 repetitions are completed, the athlete will perform 50ft single arm overhead walking lunges
Overhead walking lunge lane will be 25 feet long, marked in 5 foot increments
After 50 feet is completed, the athlete will perform 25 alternating single arm dumbbell snatches
Athlete will repeat these 4 movements for 3 rounds or until the time cap is reached
Time will be called at the completion of the last dumbbell snatch in the 3rd round
Any movement of Test 4 completed to standards after the 14 minute point will not be counted
Test 4 Movement Standards
Toes to bar
Athlete hangs vertically from a suspended horizontal bar using both hands
Athlete elevates both feet until they contact the bar simultaneously between the hands.
If the athlete performs serial repetitions without dismounting from the bar, the athlete must demonstrate full vertical extension of the hips at the bottom of the repetition, and the heels must break the vertical plane directly under the bar prior to each repetition
If the repetition begins immediately after the athlete’s feet leave the ground, the athlete’s heels are deemed to have broken the vertical plane of the bar for that repetition.
The repetition is counted when some portion of both feet simultaneously touch the bar
Test 4 Movement Standards (continued)
Double unders
The athlete must hold both ends of a rope – one in each hand – and jump with both feet simultaneously over the rope as it rotates around the sagittal axis of the body
The rope must pass under both feet twice per jump
Single arm dumbbell overhead walking lunge
Walking lunge lane will be 25 ft in length, measured out in 5 ft increments
Athlete will start behind the start line and and finish when BOTH feet have crossed the end line
If the athlete does NOT cross a segment with both feet and the DB overhead, the athlete must return to the proceeding line which they previously successfully crossed
The lunge requires the athlete to step forward with one leg while bending the trailing leg until the trailing knee touches the ground and then rise until both knees are locked out before proceeding with the next lunge step
Rear knee touches the ground each repetition
Athlete passes through full extension of both knees at the top of each repetition
The DB must remain overhead with NO contact of the DB on the body or head during the lunges
Dumbbell Snatch
From the ground, athlete will elevate the dumbbell from a static position on the ground a static position overhead
Athlete may not allow the dumbbell to pause at any point after the initial pull from the ground or prior to achieving overhead support of the dumbbell, with elbows fully locked
At the top of the repetition, the athlete MUST demonstrate the following:
Full extension of the hips, knees, and elbow of the arm overhead
Vertical alignment of the shoulders, hips knees and ankles
Feet positioned no wider than the outer planes of the shoulders
BOTH heads of the dumbbell MUST touch the ground between repetitions
Repetitions MUST alternate sides.
Test 4 Modifications
N/A
Test 4 Special Regulations
BOTH heads of the dumbbell MUST touch the ground between repetitions on DB snatch
Walking lunge lane will be 25 ft in length, measured out in 5 ft increments
Walking lunges will be performed in an “out and back” manner
Walking lunge does not need to be completed unbroken
