Movement standards

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Burpee variants

You may jump OR step back in the burpee. Your chest and tigh must touch the ground.Your head has to stay behind the barbell and your hands and feet must not go outside of the width of the barbell.

You may jump OR step back in the burpee. Your chest and tigh must touch the ground. Your head has to stay behind the line and your hands and feet must not go outside of the width of the line.

The burpee box jump-over starts with you perpendicular to the box, your chest and thighs touching the ground, and finishes with you jumping over the box, both feets must touch the box.

and finishes with you jumping over the box, both feets must touch the box, landing at the other side of the box and then returning with a second jump back to the original side of the box. In other words, every one burpee is followed by two box jump overs.

A two-foot takeoff is required. Each burpee broad jump starts with the athlete facing the gap while touching their chest and thighs to the ground and finishes with the athlete jumping over the gap. In the bottom position, the athlete’s hands must be clearly behind the line.

Pull ups variants

At the start of each rep, the athlete must lower until their arms are fully extended, the rep is completed when your chin is above the bar.

The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

The athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.

Rope Climb variants

The rep is credited when one hand clearly touches above the designated mark

The athlete will move to the top of the rope and touch the designated mark. The athlete will not be permitted to touch the rope with any portion of the legs or feet during the ascent; however they may use legs and feet on the descent.

Start from the floor and the feets have to lift from the ground before you start and the feets are not allowed to touch the ground. The athlete will move to the top of the rope and touch the designated mark. The athlete will not be permitted to touch the rope with any portion of the legs or feet during the ascent; however they may use legs and feet on the descent.

Athletes arm straigth

Handstand variants

Athletes hands are placed inside the designated handstand area and both feet are off the ground.

The first standard of the kipping up the wall movement is to kick up, your arms need to be extended and with your heels on the wall. You need to touch your head to the ground and do whatever push up you want, back up. However if the prescribed workout says kipping HSPU you are not allowed to do strict and the same thing if its prescribed strict HSPU you are not allowed to kip.

The standard for a handstand push up is to start locked out with your arms, heels on the wall, and head touching the ground, and then you end fully locked out with your heels back on the wall. When the prescribed workout says strict handstand pushups you are only allowed to do strict handstand pushups.

Think of it as a strict handstand push up, but you’re flipped around to face the wall. To start this movement, you can kick up the wall or wall walk up. But the standard here is now toes are on the wall, and nothing else can be touching the wall. Do your rep and then come down however you like.