Movement Details – Men

Movement Details – Women

Movement Standards

Double Unders

The rope must clearly pass through both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn’t count and you must go back to the previous rep.

Single Unders

The rope must clearly pass both feet once simultaneously in each repetition. If you break or land on the rope then that rep clearly doesn’t count and you must go back to the previous rep.

Power Clean

The Barbell begins on the ground. The barbell must move in one fluid motion. In order for a rep to count the athlete must receive the barbell above parallel in a partial squat, while both elbows clearly clearing the bar, before standing all the way up to full hip and leg extension before proceeding into the next rep. Touch and go is permitted.

Ring Dips

The movement starts with the athletes arms completely locked out above the rings. The athlete will be required to go below parallel, ring to arm pit. The athlete must return back to full lock out position at the elbows in order for the rep to count. No bands will be allowed for this movement. If Athletes feet touch or kick off the ground it is a no rep, however, kipping is allowed. As long as full extension is reached the rep is good.

Hand Release Push-Ups

The movement starts with the athlete at the top of a plank position, arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. In order to be considered a rep, two things must occur.
One, the athlete’s feet must remain on the ground throughout the entire movement. In no way, can one use their feet to “kick off” the mats in order to assist them with the push up.
Secondly, athletes are not allowed to “worm out” or lose Mid-Line Stabilization as they press out.

Knee Hand Release Push Ups 

The movement starts with the athlete at the top of a plank position knees on the mats hips forward, and arms straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground; hands come off the mats so that one’s body is resting on the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original starting position.
The athlete’s knees must remain on the ground throughout the entire movement. In no way, can one use their knees to “kick off” the mats in order to assist them with the push up.

Scoring

• Any 1 REP not completed within the 12-minute time cap will be added on as 1 additional second.
• A completed workout is 200 reps total
• 180 Reps completed in 12 minutes (20 uncompleted)
• Score= 12:20
• The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.