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.
The standard is a 30-inch by two-inch piece of tape set 10 inches from the wall. The only rule is that some part of the hand must touch some part of the tape the whole time. The feet must start on the wall at the beginning of the rep and end on the wall at the end of the rep.
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. Athletes must have both hands across the line and may not jump both hands over the line to finish a section.
Toes 2 bar variants
At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands.
Start from a full hang on the rings, arms fully extended. Touch both feet to the rings at the same time.
Clean variants
Barbell from the ground to the shoulders, fully extended in the hip and knees, elbows in front of the bar.
Athletes must clearly establish the hang position by deadlifting the bar to the hips before initiating the first rep. At the top of each clean, elbows must be completely through and the athlete must stand to full extension before lowering the barbell into the next rep.
No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The athlete must pass through a full squat with hips below the knees. Fully extended in the hip and knees in the end of each rep
The Athlete will move the bar from the ground to overhead. The rep will be completed when the Athlete stands up to full extension with the bar overhead. You can Snatch, Clean & Jerk or Cluster.
The Athlete will move the bar from the ground to the shoulder in one smooth motion. The Athlete will then take the bar from the shoulder to overhead. Power variations are allowed. The rep will be completed when the Athlete stands up to full extension with the bar overhead
In the shoulder to overhead strict press, push press, push jerk, split jerk are all permitted. At the top of the movement the bar must finish locked out at the elbow directly overhead with full extension at the knee and hip. The feet must be in line under the body.
Deadlift DB’s off the ground to approximately the mid-thigh position Then fully extend the hips and knees. Receive the DB’s on the shoulders & depth above parallel. Jump, punch, & land to perform a jerk. Stand to hip extension with DB’s overhead.
Snatch variants
The barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.
The barbell must be taken from the floor to extension at the hip before beginning the hang power snatch. Only the feet may touch the ground during the lift. 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.
starts with the hips, legs, and arms extended. knee. The athlete must lift the bar overhead in one motion. The athlete must receive the bar in a squat position, with the crease of the hip lower than the top of the knees. Only the feet may touch the ground during the lift. 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.
You must bring the dumbbell overhead in one motion (no clean and jerking it) and it is a completed rep when your arms, hips and knees are fully extended and the dumbbell is over the middle profile over your body. You must alternate arms between reps, and can swap in the air.
Deadlift variant
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. This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.
Truster variants
Squat below parallel, so that the crease of your hip ends up below the top of your knee. Then fully extended in knees, hip and arms at the top position
The rep starts with one head of the DB resting on the shoulder then squat below parallel, so that the crease of your hip ends up below the top of your knee. Then fully extended in knees, hip and arms at the top position. You can start the rep with a Squat Clean.
Cluster variant
Every rep starts from the ground. squat below parallel, so that the crease of your hip ends up below the top of your knee. Then fully extended in knees, hip and arms at the top position
Squat variants
The barbell must be held on the shoulders. The athlete is required to maintain a loose grip on the barbell the entire time. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.
The hip crease needs to be clearly lower than the top of the knee in the bottom position. Fully extended in knees and hip at the top
The hip crease needs to be clearly lower than the top of the knee in the bottom position. Fully extended in knees, hip and arms at the top
The dumbbell must come to full lockout overhead with the hips, knees and arms fully extended, and the dumbbell directly over the middle of the body.
starts with your knees and hips fully extended. You must squat deep enough for your hip crease to be below the level of top of your patella.
Both feet on the box and hips and knees fully extended
