Movement Standards

Box Jumps
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You have to jump up with both feet but you are allowed to jump or to step down.

 

Box Steps
Every rep must begin with both feet on the floor.The rep finishes with the hips and knees fully open while in control on top of the box.You have to step up the box with two feet.You are allowed to jump off or to step off the box.

Triple under: This is the standard double-under in which the rope passes under the feet three for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Double under: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single under: This is the standard Single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Pullups: Athlete must go from fully lockout arms in the bottom position to above the horizontal plane of the top bar with their chin.

Kettlebell Swing USA: athlete must swing the Kettlebell with both hands starting between the legs with the handle in behind the knees. In the finish position the athlete must have hips and knees fully extended, arms locked out and the kettlebell handle above the Head.

Deadlift DUO: The athlete’s must lift the bar from the ground, Both Athlete’s must have hips and knees extended and shoulders behind the line of the bar. Any grip is permitted. Sumo-deadlifts are not allowed.

Overhead Squat: The movement starts with the barbell on the ground and needs be brought overhead. The hip crease must be below the top of the knee at the bottom. A full squat snatch is NOT permitted, the start is in a full lookout standing position. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Synchronic Hang Power Clean: The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders without the full squat where the athlete’s hips are below the height of their knees. Reps count when both athlete’s has the barbells on their shoulders at the same time. Then go back to the hang position, and start over. Squat clean not acceptabele.

Rowing: before the time start you can’t touch the handle of the rower, sitting down with your feet in the straps is allowed. And Just Row.

Wall balls: Starting position the hips must pass below height of the knee, and the rep count when you hit the Target ( for all the target is 2.7 meters for women) with the wall ball.

Burpees: starts with chest and hips on ground and jump on your with both feet, then catch the Wallball. Athlete A starts with the Wallball and Athlete B with the burpees, soon as the Wallball is done Athlete A is starting with the burpees.

Front-squats: Starting in upright standing position with the hips and knees lockout, and barbell on the ground. Squat down until the hips below parallel, rep counts when you squat up too upright standing position with lockout of the hips and knees.

Shoulder to overhead: The bar must travel from the shoulders to a locked out overhead position with knees and hips fully extended and feet in line. This can be a split/push jerk or push press.

Wallball Buddy Sit-ups: both athlete’s will do the sit-ups (buddy sit-up) at the same time, face to face like in the Link. One athlete has the 9kg wallball and touch the ground above his head, then give the wallball over to the other athlete and will do the same thing. Count only the reps of the wallball on the ground.

Lateral Burpees Over Barbell
The athlete must be parallel to the barbell at the bottom position, with the athlete’s chest and hips touching the ground. The athlete must come to her feet and must jump over the barbell with two feet to the other side where the athlete will start the next rep. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. Do not need to fully extend hips during jump.

Burpees
The athlete’s chest must make contact with the ground before the athlete can jump back up to the starting position. Athlete must jump and touch hands over head at top of burpee, reaching full extension of hips. Feet need to visibly leave the ground at the time of full hip extension during the jump.

Bar-facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom.
You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Hand Release Push Ups:
The athlete’s chest must make contact with the ground and both hands must be lifted from the ground before the athlete can push back up to the starting position. Using this standard of movement, the athlete must complete the full range of motion: The chest must touch the ground, the elbows must reach full extension at the top. The athlete’s body must be in a plank throughout the movement.

Box Jumps
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up as long as both feet start on the ground and both feet end on the box in control.

Box Jump Overs
Jump with 2 feet, can land on box or clear box completely. 1 rep is jump up and over and land on other side of box. Can step down or jump down.

Chest to bar Pull Up
The athlete must start in hanging position on the bar and finishes the rep by touching the bar with the chest. 

Knee Raise
The athlete starts in hanging position and finishes the rep by lifting the knees above the hip crease.

Toes to Bar
The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Double-unders
These are standard double-unders with the rope passing twice around the body in a forward motion with each jump. Swinging the rope backward is not permitted. For the rep to count, the rope must clear twice. Attempts where the rope catches before clearing twice do not count. You are permitted to use your own rope.

Row
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete, teammate, or the judge may reset the monitor.

Ski-erg
The athlete may begin the workout standing in the plate of the ski-erg but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete, teammate, or the judge may reset the monitor.

Rope Climbs (only 1 teammate needs to be able to do these)
In the rope climb, the athlete ascends the rope to touch the designated target at the top, and must remain in control on the descent. No uncontrolled dropping at any point.

Handstand Push Ups (only 1 teammate needs to be able to do these)
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall. At the bottom of each rep, the head touches the abmat. At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping is allowed. Set up is with a bumperplate (same height as abmat) with an abmat in the middle. In the qualifiers there can be a difference when this is mentioned in the workout description, where the bumper plates will be left out and only an abmat is required.

Wallwalks

For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start for each repetition. Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

KB Snatch
The athlete must have the kettlebell hit lockout overhead, with the arm at extension and the hand directly over the shoulder. The knees and hips must be at extension when the hand is directly over the shoulder. Don’t drop the kettlebell to the ground.

Slam Balls
The movement begins with the slam ball resting on the ground. Move the slam ball to overhead, over the midline of the body, arms fully extended, with the hip and knee open and the feet on the same plane. Slam ball to ground and catch on the bounce. Athlete must catch slam ball on first bounce for rep to count.

Wall Ball
In the wall-ball shot, the medicine ball must be 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.

Deadlift
The barbell begins on the ground and must touch the ground between each rep. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees.

Back squat
Front squat
Overhead squats
Standard squats. 

Barbell starts on the ground at for each. Athlete or teammates can help pick up bar and place on 1 teammates back/shoulders. Must go below parallel. Teammates can help lift bar or be a “rack” if needed. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.

Power Cleans
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Squat clean
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulder. 

Press
Starting in the “rack” position, feet directly under your hips, legs straight, elbows slightly in front of the bar… the bar must leave your shoulders and come to full extension, arms by your ears, legs straight. If you bend your knees and bounce the bar off your shoulders or if you don’t fully extend at the top, the rep will not count.

Push Press
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. Cannot jerk or split jerk. The elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.

Jerks
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. Push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. 

Power Snatch
This power snatch is really a “ground to overhead anyhow.” The key point is the range of motion between the start and end points. The barbell starts on the ground. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Squat Snatch
The barbell begins on the ground. The barbell must be received in the overhead squat position. A power snatch followed by an overhead squat will not be permitted. Only the feet may touch the ground during the lift and the athlete may not step off of the lifting platform at any time during the lift.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. No jerks allowed. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.Using a ball, box or other object to check for proper depth is not allowed. 

SDHP (Sumo Deadlift High Pull)
The barbell begins on the ground with the athlete gripping with their hands inside their knees. At the top, the barbell is brought in line with or above the clavicle, with the hips and knees fully extended.

Heavy Ball Shoulder
The heavy ball will start on the ground. You will then move the ball up to your shoulder. You may drop the ball or place it back down on the ground in front of you. The ball must completely settle before the next attempt can be made.

Bar Muscle Up
In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.