200-ft single-dumbbell overhead lunge
50 single-dumbbell box step-ups
50 strict handstand push-ups
200-ft handstand walk
Time cap: 10 minutes
Prior to starting this workout, the athlete will need to mark a starting point on the floor, then measure out no more than 25 feet and make another mark on the floor at the finishing point. Additionally, marks must be made every 5 feet to create sections, each of which represents 1 rep of the lunge and handstand walk.
The scoring for this workout includes a tiebreak. The athlete’s time after completing the final box step-up will be used as a tiebreak time. Another tiebreak time will be recorded after the final handstand push-up is completed. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the elapsed time at which you completed either your final box step-up or your final handstand push-up.
If the entire workout is completed in under 10 minutes, your score is the total time it takes you to complete the workout.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. Do not use a countdown timer.
SCALING AND LOADING
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
Men use 35-lb. dumbbell and 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Women use 20-lb. dumbbell and 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU and handstand walk
Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl
This is a single-arm overhead walking lunge. Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted.
At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; athletes may choose to do so of their own accord. However, athletes must complete a 5-foot section prior to switching arms. Lunging in place is not allowed.
The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.
Dumbbell Front-Rack Lunge
For divisions using the front-rack lunge, the dumbbell is supported on the shoulders in front of the body.
Athletes may support the dumbbell with one or two hands. At least one hand must remain in contact with the dumbbell at all times.
Dumbbell Box Step-Up
For every repetition of the dumbbell box step-up, the athlete starts with both feet on the ground and faces the box. With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box. Only the athlete’s feet may make contact with the box. If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up.
The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. Athletes must alternate legs to start each step.
Strict Handstand Push-Up
Prior to starting, a box that is 36 inches wide and 24 inches deep must be marked on the floor.
Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition.
At the bottom, the athlete’s head makes contact with the ground or target. For athletes competing in a division that does not require elevation, if the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the tops of the plates.
The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall.
Kipping is not allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.
The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.
Elevated Handstand Push-up (Masters 55+, Scaled Divisions Only)
For divisions that require an elevated handstand push-up, the start and end positions are the same as described for the strict handstand push-up.
Set up a target of appropriate height for your division. The head must touch the target depth before returning to the finish position.
The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes a no rep. Athletes must walk forward.
If the athlete comes down at any time, the athlete must restart from the last increment completed. Both hands, including palms and fingers, must touch the ground in front of the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep. Athletes must handstand walk across the line and may not jump both hands over the line to finish a section.
Bear Crawl (Scaled Only)
The athlete must place both hands (entire hand, including palm and fingers) on the ground behind the mark denoting the start of the section being attempted. Reaching across the line and placing hands into the section constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the 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 height of the head, the athlete must restart from the last line crossed. Both hands and both feet must cross the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep.
Dumbbell Strict Press (Masters 55+ Scaled Only)
Each rep of the press begins with the dumbbells at the shoulders and the feet in line. During the rep, any halt in the upward motion of the dumbbells constitutes a no rep. The athlete may not receive assistance with any movement from the hips or legs. Excessive backward leaning of the torso is not allowed. The feet must remain flat on the ground. A push press or jerk is not allowed.
The rep is credited when the arms, hips and knees are fully extended with the dumbbells directly over the middle of the body.