Movement Standards

• The bar must travel from the front rack position on the shoulders to a locked out overhead position with elbows, knees and hips fully extended and feet in line with each other.
• Torso and legs must remain static. Any assistance from the legs will result in a “no rep’
• On a max lift the barbell must begin on the floor for every attempt. Athletes may clean the barbell to the front rack by any method before beginning the lift. Once standing, the athlete must demonstrate full control with the hips and knees fully extended before initiating the press.
• Start position — Athlete standing tall with the barbell in the front rack. Hips and knees fully extended. Feet stationary. Bar motionless before initiating the press.
• Middle position — Barbell is pressed overhead using the arms only. Hips and knees remain fully extended. No dip, drive or re-bend of the knees is permitted.
• Finish position — Arms fully locked out. Barbell directly over or slightly behind the middle of the body. Hips and knees fully extended. Athlete demonstrates control until the judge signals.
• Common faults — Press initiated before standing to full extension. Any knee bend or leg drive. Elbows not fully locked out. Bar finishing in front of the body. Lowering the bar before the judge’s signal.

• The bench press starts with the barbell fully racked.
• On the starting signal the athlete may set their hands in position and begin the movement.
• Each repetition begins with the arms fully extended and the bar held over the chest.
• The shoulders must stay in contact with the bench throughout the repetition.
• At the bottom of the press the barbell must touch the athlete’s chest.
• A repetition is complete once the arms return to full extension above the chest.
• A spotter is encouraged for safety, but if the spotter touches the bar on the un-rack, at any point during the set, or on the re-rack, the repetition does not count.
• Common faults — Bar not touching the chest. Shoulders leaving the bench. Arms not returning to full extension. Bouncing the bar off the chest. Any assistance from a spotter.

• The bar must travel from the front rack position on the shoulders to a locked out overhead position with elbows, knees and hips fully extended and feet in line with each other.
• Athletes bend their knees and hips to reach a quarter squat, and without pausing at the bottom of the dip, forcefully extend the hips and knees and drive the bar up over head.

• The bar must travel from the front rack position on the shoulders to a locked out overhead position with elbows, knees and hips fully extended and feet in line with each other.
• Athletes bend their knees and hips to reach a quarter squat, and without pausing at the bottom of the dip, forcefully extend the hips and knees and drive the bar up over head.

• Begin with a barbell (or dumbbells) in the front rack position.
• Athletes body dips downwards slightly by flexing the hip, knee and ankle joints with torso as upright as possible.
• Athlete jumps upward out of the dip position by extending the hips, knees and ankles and ‘aggressively’ presses the barbell upwards.
• Upon completion of full extension and while the weight is moving upwards, athlete pushes under the bar to receive it in a partial squat.
• The feet move from a under the hips to a shoulder-width position.
• Elbows should be fully extended upon receiving the bar.
• Complete the jerk by standing up tall with barbell supported overhead and returning the feet to hip position.
• Athlete must show complete control of the bar at the top before lowering it.

• A shoulder press, push press, push jerk or split jerk may be used here. (please see specific workout release for standard)
• The elbow, shoulder, hips and knees must be fully extended, and the bar finishes directly over the body with the feet in line for the rep to count.
• 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.
• The bar must finish directly over the body with the feet in line.
• Using a rack is not permitted unless specified
• Start position — Barbell in the front rack position. Athlete standing tall. Hips and knees fully extended.
• Middle position — Any method may be used to place the bar overhead — strict press, push press or push jerk.
• Finish position — Arms fully locked out. Barbell directly over or slightly behind the middle of the body. Hips and knees fully extended. Feet in line and under control before lowering the bar.
• Common faults — Elbows not fully locked out. Failing to reach full hip or knee extension. Bar finishing in front of the body. Failing to bring the feet back in line before completing the repetition.

• The barbell begins on the ground.
• The barbell must come up to the shoulders with the athlete receiving the bar above a parallel squat position.
• The barbell must travel from the ground to the shoulders with the athlete receiving the bar above a parallel squat position.
• Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.

• The barbell begins on the ground.
• The barbell goes from the ground to the front rack position with the athlete passing through a full squat position while the barbell is racked on the shoulders.
• The full squat position is achieved when the crease of the hips pass below the top of the knees.
• The lift is completed when the athlete comes to a standing position with the knees and hips fully extended with the barbell in the front rack position.

• Only the feet may touch the ground during the lift

   

  SQUAT CLEAN THRUSTER

  • The barbell begins on the ground.
  • The barbell goes from the ground to the front rack position with the athlete passing through a full squat position while the barbell is racked on the shoulders.
  • The full squat position is achieved when the crease of the hips pass below the top of the knees.
  • At the top of the movement, the knees, hips and arms must be fully extended, with the barbell directly overhead. 
  • Only the feet may touch the ground during the lift 

• Start position — Barbell resting on the floor. Athlete standing behind the barbell. Hands in the athlete’s preferred clean grip.
• Middle position — Barbell is lifted from the floor to the shoulders in one continuous movement. Athlete receives the bar in the front rack position. Hip crease must clearly pass below the top of the knee.
• Finish position — Athlete stands with hips and knees fully extended, barbell supported in the front rack position, and demonstrates control. On a max lift the athlete holds until the judge signals a successful lift.
• Common faults — Power cleaning the bar followed by a separate front squat. Hip crease failing to pass below the top of the knee. Failing to reach full extension. Losing control before the judge’s signal. Dropping the bar before the lift is complete.

• Bar must start from the hang.
• Any repetitions starting from the ground must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang power clean.
• Bar cannot pass below the top of knee for it to be classed as a hang clean.
• The barbell must travel from hang (anywhere between the knees and the hips) to the shoulders with the athlete receiving the bar above a parallel squat position.
• Each rep finishes with bar racked on shoulders and elbows clearly in front of the bar with the hips and knees fully extended.
• Cleaning the barbell from the ground in one continuous motion is not permitted.
• Start position — Barbell begins from the hang position. Bar must remain above the knees before each repetition. Hips and knees fully extended.
• Middle position — Athlete explosively extends the hips before pulling under the bar.
• Finish position — Barbell received in the front rack position. Elbows clearly in front of the bar. Hip crease remains above the top of the knee. Athlete stands to full extension before lowering the bar.
• Common faults — Bar travelling below the knees before the lift. Receiving the bar in a squat below parallel. Failing to stand to full extension. Elbows not establishing the front rack position.

• Barbell must start from the hang.
• Any repetitions starting from the ground you must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang squat clean.
• The barbell cannot pass below the top of the knee for it to be classed as a hang clean.
• At the bottom of the movement, the hip crease must go below the top of the knee.
• Each repetition finishes with bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended.
• Cleaning the barbell from the ground in one continuous motion is not permitted.

• In this movement, the barbell goes from the ground to the front rack position then to the overhead position.
• Movement is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell overhead and the arms fully extended at the elbows and shoulders.
• This may be a full or power clean. (please see specific workout release for standard)

• The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.
• A clean and jerk is not permitted.

• The Barbell must go directly from the ground to overhead in one motion, without stopping at the shoulders or touching the body anywhere above the hips.
• At the bottom of the movement, the hip crease must go below the top of the knee.
• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, the bar directly over the heels, and the feet together.

• Bar must start from the hang.
• The athlete must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang snatch.
• The athlete may not lower the bar past the knees after deadlifting the weight.
• The bar must be received in the overhead squat position. ( 55 - 65+ may power snatch then squat the bar below parallel after receiving it)
• Only the feet may touch the ground during the lift.
• The athlete must stand up to full extension with bar locked out overhead for the rep to count.

• The movement begins with the dumbbell on the ground and finishes with the dumbbell directly above the head.
• Both ends of the Dumbbell must touch the ground.
• At no point is the non-working hand permitted to touch the body during the repetition
• The dumbbell must move above the head in one continuous motion
• Athletes must alternate hands between each repetition
• Dumping or bouncing of the dumbbell is not permitted
• Athletes can switch hands at any point once the repetition has passed through the top of the movement.
• If a no rep is received, the athlete is not required to complete the rep on the same arm and can continue on.

• Bar begins on the ground and finishes with the weight fully locked out overhead.
• Any movement may be used, as long as in the finish position the elbow, shoulder, hips and knees fully extended, and the bar finishes directly over the mid-foot with the feet together.
• If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.

• The barbell will start from the ground.
• When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.
• On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.
• A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.
• The first repetition of each set may begin with a squat clean directly into the first thruster. Each repetition must begin with the barbell in the front rack position, pass through a full squat, and finish with the barbell overhead in one continuous movement.
• Start position — Elbows positioned in front of the bar. Feet in the athlete’s preferred squat stance.
• Middle position — Hip crease must clearly pass below the top of the knee. Athlete drives from the bottom of the squat directly into the overhead press. No pause or re-dip is permitted between standing and pressing.
• Finish position — Barbell directly over or slightly behind the middle of the body. Arms fully locked out. Hips and knees fully extended. Feet in line and under control before beginning the next repetition.
• Common faults — Hip crease does not pass below the top of the knee. Failing to reach full extension of the hips or knees. Elbows not fully locked out overhead. Bar finishing in front of the body. Pausing or re-dipping before pressing the bar overhead. Beginning the next repetition before demonstrating full extension at the top.

• The air squat begins with the athlete standing in full extension
• The hip crease must go below the top of the knee at the bottom of the squat.
• The squat starts at the top position and finishes at the top position.
• The rep is complete when the athlete’s hips and knees are fully extended.

• Rep starts lying on back with heels off the ground.
• The arms MUST contact the ground OVERHEAD and can assist in a push off.
• When the ROLL TO SQUAT is performed no part of the body can touch the ground other than the legs. During this stage the arms MUST NOT contact the ground
• When the roll to squat is performed no part of the body can touch the ground other than the legs.
• Rep is complete when the athlete is standing tall shoulders over hips and knees.
• After the rep is complete the athlete may return to the ground anyway they like, this includes using the hands before the next rep starts.

• Rep starts lying on back with heels off the ground.
• The arms MUST contact the ground OVERHEAD and can assist in a push off.
• When the ROLL TO PISTOL is performed, no part of the body can touch the ground other than the working leg. During this stage the arms MUST NOT contact the ground. Legs must be alternating.
• Rep is complete when the athlete is standing tall shoulders over hips and knees. Other leg and foot not touching the ground.
• After the rep is complete the athlete may return to the ground anyway they like, this includes using the hands before the next rep begins.

• The squat starts and finishes at the same place.
• The bar is racked behind the neck on the shoulders.
• At the bottom of each rep, the hip crease must be below 90 degrees and below the level of the knees.
• At the top of the squat, hips and knees must be fully extended.

• The front squat starts at the top position and finishes at the top position.
• The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front rack position with the elbows in front of the bar.
• The hip crease must be below the top of the knee at the bottom of the squat.

• The Squat starts and finishes at the same place. With the bar in a locked out position overhead.
• At the bottom of each rep, the hip crease must be below 90 degrees and below the level of the knees.
• At the top of the squat, hips and knees must be fully extended.
• The bar must remain locked out overhead throughout the movement.
• The rep is complete when the athlete’s hips and knees are fully extended and the bar is locked out overhead.

• The Lunge may be performed with or without a walking requirement, and with or without a barbell or other object. Please check specific workout standard
• The forward stepping lunge requires the athlete to step forward with one leg while bending the trailing leg until the trailing knee touches the ground and then rise until both knees and hips are locked out before proceeding with the next lunge step.
• The Rear stepping lunge requires the athlete to step backwards with one leg while bending the front leg until the back knee touches the ground and then rise until both knees and hips are locked out before proceeding with the next lunge.
• A Standing Lunge requires the athlete to return the leading foot to a position adjacent to the trailing foot.
• A Walking Lunge requires the athlete to bring the trailing foot forward during the ascent.
• A pause at the top of each repetition is not required. Unless otherwise specified, the athlete must alternate the leading leg successively.
• Walking Lunges may require travel over a set distance, in which case a start and finish line will be present.
• The athlete will start behind the start line and finish when both feet have crossed the finish line.
• Where Lunges require only performance of a set number of repetitions, the repetition count rather than the distance will be tracked.
• Where the movement requires the athlete to support a barbell or other object during the movement, Specific standards for grip and object placement for barbell and other objects will be addressed by special regulations.
• Rear knee must touch the ground each repetition.
• If a start/finish line is used, athletes start with both feet behind the start line and finish once both feet past the finish line

• The barbell or other object is supported by the top of the shoulder, or at relative shoulder height.
• Elbows must be clearly in front of the barbell or object.
• Athlete steps backwards with one leg while bending the front leg until the back knee touches the ground and then rise until both knees and hips are brought back together and locked out before proceeding with the next lunge.
• A pause at the top of each repetition is not required. Unless otherwise specified, the athlete must alternate the leading leg successively.

• The barbell begins on the ground and must touch the ground between each rep.
• At the top of the movement the athlete’s knees and hips must be fully extended, with the shoulders behind the bar. The arms must be straight throughout and deliberate bouncing of the bar is not allowed.
• This is a standard deadlift with the hands outside the knees, any grip is permitted but sumo deadlifts are not allowed. Dropping the barbell at the top of the movement is permitted but not required.
• Chalk and injury prevention/protection such as tape are permitted. Sticky substances or anything used for advantage are prohibited. Belts are permitted.
• Start position — Barbell resting on the floor. Athlete standing behind the bar. Hands in the athlete’s preferred grip.
• Middle position — Barbell lifted from the floor in one continuous movement.
• Finish position — Hips and knees fully extended. Shoulders clearly behind the bar. Bar under control before returning to the floor.
• Common faults — Failing to reach full hip extension. Knees not fully extended. Shoulders remaining in front of the bar. Bouncing the barbell between repetitions. Intentionally allowing one side of the barbell to touch the floor before the other to gain a competitive advantage is not permitted, and reps performed in this manner will not count.

• The rope must pass twice around the body in a forward motion with one jump.
• Swinging the rope backward is not permitted.
• For the rep to count, the rope must clear the feet twice.
• Attempts where the rope catches before clearing the feet twice do not count.
• Start position — Athlete standing with the skipping rope in hand.
• Middle position — The rope passes twice beneath the feet during a single jump.
• Finish position — Each successful double pass counts as one repetition. The athlete may advance once all prescribed repetitions are completed.
• Common faults — Rope passing only once beneath the feet. Missed or incomplete rope passes. Counting unsuccessful attempts.

• The rope must pass once around the body in a forward motion with one jump
• Attempts where the rope catches before clearing the feet do not count..
• Swinging the rope backward is not permitted.
• For the rep to count, the rope must clear the feet once.
• Both feet must leave the ground together
• Start position — Athlete standing with the skipping rope in hand.
• Middle position — The rope passes once beneath the feet during each jump.
• Finish position — Each successful rope pass counts as one repetition. The athlete may advance once all prescribed repetitions are completed.
• Common faults — Missed rope pass. Counting unsuccessful attempts.

• Athlete starts in plank position with both hands (entire hand) behind the line.
• Using the arms only, the athlete walks forward alternating arms each time.
• Feet are to be no wider than the hips.
• Both feet must remain on sliding cloth while in motion.
• Knees and elbows must remain straight throughout the movement.
• Both hands (entire hands) must past the finish line at each end.
• Athlete must go back to the beginning of the one metre square they are on if the metre is not completed unbroken
• Athletes are permitted to complete metre by metre or may go unbroken.

CHIN RACK - Feet elevated

Athlete's set up a 24 inch box forward of the bar, positioned a legs length away.

At the top of the movement, the athlete's chin must breaks the horizontal plane of the bar.

At the top of the movement the athlete's legs must be parallel to the ground.

The athlete may not use a kip of any kind to generate momentum.
Arms must be fully extended at the bottom.

RING ROWS

• Rings must be set with bottom of ring in line with belly button
• Hips, knees, ankles must remain in a line - no bend, no kip!
• Feet must be positioned with heels only on a line under the vertical plan of rings
• At the bottom of the movement, the arms must be fully extended.

• At the top, the rings must touch the chest with elbows behind the shoulder in the top position. 
  

  JUMPING PULL-UPS
• The bar must be set up so that it is at least 6 inches above the top of the athlete’s head when standing tall
• At the bottom of the movement, the arms must be fully extended.
• At the top, the chin must break the horizontal plane of the bar.

• Athlete must start with 2 feet on the ground,
• Athlete reaches arms above head, holding on to the rope before lifting 2 feet simultaneously from the ground.
• The time will only start once 2 feet are off the ground
• Athlete must hang without using feet to hold the rope
• Time is only counted during the time both feet had no contact with the floor.

• This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.
• Arms must be fully extended at the bottom.

• At the top, the chin must break the horizontal plane of the bar.

   

  STRICT PULL-UP
  

• During the strict pull up, the athlete's chin must break the horizontal plane of the bar.
• The athlete may not use a kip of any kind to generate momentum.
• Arms must be fully extended at the bottom.
• Start position — Arms fully extended. Feet clear of the ground. Athlete hanging under control from the pull-up bar.
• Middle position — Athlete pulls upward using any grip or kipping technique.
• Finish position — Chin clearly breaks the horizontal plane of the pull-up bar. Athlete returns to a full hang with elbows fully extended before beginning the next repetition.
• Common faults — Failing to begin from a full hang. Chin failing to break the horizontal plane of the bar. Not returning to full elbow extension between repetitions. Feet touching the floor or any supporting object during the repetition. Using the uprights or rig for assistance.

• At the bottom of the movement the arms must be fully extended.
• At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.
• Any type of pull up is allowed provided the above standards are met.
• Start position — Arms fully extended. Feet clear of the ground. Athlete hanging under control from the pull-up bar.
• Middle position — Athlete pulls upward using any grip or kipping technique. The chest travels toward the bar.
• Finish position — The chest must clearly make contact with the pull-up bar at or below the collarbone. Athlete then returns to a full hang before beginning the next repetition.
• Common faults — Failing to begin from a full hang. Chest failing to make contact with the bar. Contact made above the collarbone or with the neck or chin only. Beginning the next repetition before returning to full elbow extension. Feet touching the floor or any supporting object during the repetition.

• The movement begins in a dead hang on the pull up bar with arms fully extended.
• Feet must be off the ground at the bottom of each repetition.
• At the top of each repetition, the elbows must be fully locked out while the athlete supports themselves above the bar.
• Start position — Athlete’s arms fully extended. Feet clear of the ground.
• Middle position — Athlete passes from below the bar to above the bar using a continuous movement. Any grip is permitted.
• Finish position — Arms fully locked out while supporting the body above the bar. Shoulders clearly over or slightly in front of the bar. Athlete demonstrates control before returning to the hang.
• Common faults — Failing to begin from a full hang. Not passing completely over the bar. Elbows not fully locked out at the top. Using the uprights or supports for assistance. Failing to demonstrate control before descending. Toes passing above the bar.

• The movement begins in a dead hang on the rings and arms fully extended.
• Feet must be off the ground at the bottom of each repetition.
• At the top, athletes must have elbows fully locked out while supporting themselves above the rings.
• Kipping and Strict Muscle-Ups are acceptable depending on specific workout release.
• Heels must not rise above the bottom of the rings during the kip.

• The athlete must go from a full hang to having the toes touch the pull-up bar.
• Both feet must touch the bar together, inside the hands.
• The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.
• Start position — Athlete hanging from the pull-up bar. Arms fully extended. Feet clear of the ground. Heels pass behind the vertical plane of the bar. Overhand, underhand or mixed grip is permitted.
• Middle position — Athlete swings or kips toward the bar. Both feet travel together toward the bar.
• Finish position — Both feet contact the bar at the same time, between the hands. Any part of the feet may make contact. Athlete returns to a full hang before beginning the next repetition.
• Common faults — Arms not fully extended. Heels not passing behind the vertical plane of the bar. Feet contacting the bar separately. Feet contacting outside the hands. Failing to return to a full hang before beginning the next repetition.

• Arms must go from a full hang to having the knees lifted higher than the line of the hip.
• The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.
• Start position — Athlete hanging from the pull-up bar. Arms fully extended. Legs fully extended. Heels pass behind the vertical plane of the bar.
• Middle position — Athlete raises both knees together. Movement remains controlled throughout.
• Finish position — Knees clearly rise above the hip crease. Athlete returns to a full hang before beginning the next repetition.
• Common faults — Arms not fully extended. Heels not behind the vertical plane of the bar. Knees not reaching above the hip crease. Failing to return to a full hang.

• Athletes must touch the floor above their head at the bottom of the sit-up. Hands MUST touch the ground behind head NOT next to ears.
• Athletes must then touch toes reaching between the thighs - butterfly style

• Failing to touch either of these points is a no-rep.

  BOX JUMP

• This is a two-foot jump onto the box.
• INTERMEDIATE AND RX DIVISION 55-65+ may step up
• The hips and knees must open fully while in control on top of the box.
• The athlete may jump down or step down. (RX 30-54 MUST jump up!)

• Athletes may jump or step over the box.
• Both feet must touch the top of the box unless otherwise specified - Please check workout release.
• Jumping over the box without the feet touching is ‘sometimes’ allowed. (again, please see specific workout release to be sure)
• Standing up on top of the box is not required.
• Only the bottoms of the feet are allowed to touch the top of the box and both feet must touch the floor on each side of the box.
• The athlete’s entire body must pass over the top of the box.

• Kettlebell/dumbbell begins on the ground in front of the box
• When stepping up and over the box, both feet must make contact with the top of the box for each repetition to count.
• Athletes are not required to stand tall on top of the box.
• Hold DB/KB by your sides. Slight 'arm kip' is permitted.

• At the bottom position, the athlete’s chest and hips must touch the ground.
• The athlete then jumps to vertical followed a jump at the top of the burpee with a clap above their head. (All INTERMEDIATE and RX 55 - 65+ may step down and up from bottom of burpee position)
• Stepping up and down is NOT permitted for RX 30-54.
• Both feet must leave the ground and the hands must be above the head.

• Athlete starts and performs the movement side on to the bar.
• At the bottom position, the athlete’s chest and hips must touch the ground.
• At the top of the movement, the athlete must jump with both feet over the barbell. (All INTERMEDIATE and RX 55 - 65+ may step over)
• Jumping with one foot followed by the other is NOT permitted for RX 30-54.

• Athlete must be facing towards the bar during the entire burpee.
• At the bottom position, the athlete’s chest and hips must touch the ground.
• At the top of the movement, the athlete must jump with both feet over the barbell. (All INTERMEDIATE and RX 55 - 65+ may step over)
• Jumping with one foot followed by the other is NOT permitted for RX 30-54.

• Jump standards may vary so please check the workout brief!

  BURPEE BOX OVER

• The burpee box over begins with a burpee.
• The athlete faces towards the box during the entire burpee.
• The burpee begins by dropping to the ground with the chest and thighs in contact with the ground at the same time.
• The athlete will then rise back to the standing position and jump up or completely over the box. Please check workout release for specific standard (All OPEN DIVISION and RX 55 - 65+ may step up)
• Standing up on top of the box is not required.
• Only the bottoms of the feet are allowed to touch the top of the box.
• The athlete’s entire body must pass over the top of the box.

• The rope climb begins with both feet on the ground.
• The athlete must touch specified height with one hand before descending. (height must be measured if unknown)
• The repetition ends when the athlete returns to the bottom of the rope and both feet are in contact with the ground.

• The rope pull begins with the athlete laying flat on the ground, straight legs and shoulders touching the ground.
• Athletes use hand over hand to pull themselves up to a standing position until standing tall with hips and knees fully extended
• Athletes must make themselves as straight as possible on the way up and down with only SLIGHT bend in knee and hips.
• Athletes must lower themselves back down to lying position with shoulder blades touching the ground for the rep to be complete.

• 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 centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count!

• Athlete must squat below parallel for the rep to count.

  PLANK TO PUSH UP
  Athlete begins in a plank position with elbows and forearms in contact with the ground.
  Elbows must be directly under shoulders.
  Athletes toes must be in contact with the floor.
  Athletes must keep torso straight and rigid and in a straight line from ears to toes.
  No sagging or bending is permitted.
  Athlete places down one hand at a time to lift up into a pushup position.
  Athlete continues to keep back straight and core tight.
  Athlete moves one arm at a time back into the plank position.
  Repeat while alternating arms.
  

  PUSH-UP 

  The Push Up begins at the top of the movement with the athlete in a plank position, with hips aligned with the shoulders and ankles, toes and hands on the ground and arms fully extended.

  At the bottom of the movement, the athlete must touch the chest to the ground

  During the descending and ascending phases of movement, the athlete must maintain the plank position and linear hip alignment.

  The knees may not assist during any phase of the movement.

  HAND RELEASE PUSH-UPS

• Athletes start at the top of the push-up position with elbows locked.
• Athletes must then lower themselves to the floors, chest and thighs touching. Once at the bottom both hands must clearly be lifted off the floor before athletes push back to the starting position.
• Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.
• If specific workout standard states so, hands may be required to touch certain object in front of athlete during hand release period.

• Hands must be within a box marked out on the floor that measures 36 inches wide and 24 inches deep.
• 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 ground.
• At the top of each rep, the arms return to fully locked out with the heels on the wall.
• Kipping is allowed.
• Ab mat is permitted for RX 55 - 65+ athletes

• Movement starts with athlete lying on the ground in a prone position, chest and thighs touching the ground and feet touching the wall.
• Chest and thighs must return to the ground between each rep Feet and hands walk up the wall together.
• SOME part of the palm on BOTH hands must go past the inside tape line that is set 30cm from the wall.
• The line that is taped MUST have the inside edge that is closest to the wall set at the 30cm mark. 
• Legs must be straight ie knees locked but do not need to be together
• Control must be shown on the entire way down the wall until reaching the start position again for the rep to count. 

• The chest and thighs must touch the ground before the next rep can begin.

  HANDSTAND WALK

• The Handstand Walk requires the athlete to travel a specific distance while balanced on the hands, and without touching the feet on the ground to assist.
• The athlete's entire hands must be behind the starting line at the beginning of the walk.
• Both hands must completely cross the finish line and make contact with the ground on the other side of the finish line before the feet come down for the walk to be completed successfully.

• At the top of the swing, the hips and knees must be fully extended with the arms straight and the ears visible.
• At the bottom the bell must pass behind the mid-foot.
• The kettlebell must arch to the top position, you cannot high pull and press out.

• Athletes start on the rower with hands behind their back until the starting signal.
• Athlete cannot make an attempt to get off the rower until they see the required calories or metres.
• The damper setting and foot positions may be adjusted by the athlete at any time during the row.
• Start position — Athlete seated on the rower, feet secured in the footplates, both hands behind the back. The athlete may not touch the handle until the start signal.
• Middle position — Athlete rows continuously toward the prescribed distance or calories.
• Finish position — The monitor displays the prescribed distance or calories. The final stroke must take the monitor to or beyond the prescribed number.
• Common faults — Touching the handle before the start signal. Beginning the rowing stroke before the judge’s command. Stopping before the monitor reaches the prescribed number.

• The Devil Press uses two dumbbells of the same weight and is a combination of a dumbbell burpee and a double dumbbell snatch.
• Athlete starts each repetition with the dumbbells on the ground.
• With both hands on dumbbells, the athlete performs a burpee ensuring the chest makes contact with the floor and jumps to feet (All OPEN DIVISION and RX 55 - 65+ may step up and down)
• Athlete then swings dumbbells between legs simultaneously using momentum to finish movement with both hands locked out overhead.

• Dumbbells must be visible behind the legs upon backswing and finish with full body lockout - Elbow, hips, knees.

  SHUTTLE RUN

• Athlete starts with both feet behind the line

• Both feet must cross the line at each end prescribed distance of the shuttle. 

  LOADING BARBELLS At no point during any Online competition workout is the athlete permitted to have assistance with loading or unloading any barbell unless otherwise specified in workout standard. MOVEMENTS MAY VARY SO PLEASE CHECK WORKOUT FOR SPECIFIC STANDARDS

• Start position — Athlete begins each lap by crossing the designated run line.
• Middle position — Athlete follows the prescribed running course, around the designated turnaround marker and back. Athletes must remain on the marked course at all times.
• Finish position — Athlete completes each lap by crossing the designated return line before recommencing the next movement. The workout is complete when the athlete crosses the finish line.
• Common faults — Leaving the designated running course. Failing to complete the required number of laps. Not going around the designated markers. Knocking over the markers.

• Athletes must accumulate the prescribed number of calories before advancing. Calories count only when displayed on the monitor. Athletes may remain seated or stand while riding.
• Start position — Athlete seated or standing on the Assault Bike, both hands on the handles and feet on the pedals. The judge confirms the monitor is reset before the workout begins.
• Middle position — Athlete continues pedalling until the required calories are displayed, and must remain in control of the bike until the calorie target is reached.
• Finish position — The required calories are displayed on the monitor. The athlete may dismount only after the target calories have been reached and confirmed by the judge.
• Common faults — Leaving the bike before the required calories have been accumulated. Advancing before the judge confirms the calorie target. Starting before the workout begins.

• Athletes must handstand walk the prescribed distance, remaining within their lane.
• Start position — Both hands must begin behind the start line. The athlete must kick up into the handstand before crossing the line.
• Middle position — Athlete progresses forward on their hands. Both hands must remain within the lane boundaries. The course is marked in 2 metre unbroken segments. If the athlete comes down before reaching a marked section, they must restart from the last successfully completed segment.
• Finish position — Both hands must completely cross the finish line and show control before the athlete comes down.
• Common faults — Hands touching outside the lane. Failing to complete a section before coming down. Advancing beyond the last completed marker after a no rep. Crossing the finish line with only one hand. Hands not starting behind or fully clearing the line — fingers and palms are included as part of the hands.

• Start position — Athlete standing beside the box.
• Middle position — Chest and thighs must make contact with the floor. Both feet and both hands must touch the top of the box. Athletes may step on and off, or bound on and off.
• Finish position — Both feet touch the floor on the opposite side of the box. The athlete may begin the next repetition once both feet have made contact with the floor.
• Common faults — Chest or thighs failing to touch the floor. Failing to touch both hands and both feet on top of the box. Beginning the next repetition before both feet touch the floor.

• Athletes begin in a full plank position with their toes on the rower seat, hands approximately shoulder-width apart and elbows fully locked out, with the seat in contact with the end of the rail nearest the athlete. The athlete walks the hands back towards the rower until reaching a stacked position with the wrists, shoulders and hips vertically aligned, and the seat making contact with the opposite end of the rail. The athlete then walks the hands back out to the full plank position until the seat again makes contact with the near end of the rail. One repetition is complete when the seat has made contact at both ends of the rail and the athlete has returned to the full plank position.
• Start position — Toes on the rower seat. Seat in contact with the end of the rail nearest the athlete. Hands approximately shoulder-width apart. Elbows fully locked out. Body in a full plank position.
• Middle position — Athlete walks the hands back towards the rower. The seat travels along the rail with the athlete and makes contact with the opposite end of the rail — contact must be both seen and heard by the judge. Arms remain fully extended.
• Finish position — Athlete walks the hands back out to the full plank position. The seat returns to the end of the rail nearest the athlete — contact must be both seen and heard by the judge. Toes remain on the seat, arms fully locked out, body in a full plank position. Athlete demonstrates control before beginning the next repetition.
• Common faults — Feet coming off the seat during the repetition. Seat failing to make contact at either end of the rail. Contact not clearly seen and heard by the judge. Failing to achieve plank position at the back end of the movement. Elbows bending during the walk out or walk back. Beginning the next repetition before demonstrating control in the finish position.

• The athlete must carry one dumbbell locked out overhead while performing walking lunges over the prescribed distance.
• Start position — Dumbbell held overhead with the working arm fully locked out. Hips and knees fully extended. Both feet behind the start line.
• Middle position — Rear knee must make clear contact with the floor. Dumbbell remains overhead with the elbow locked out.
• Finish position — Athlete stands with hips and knees fully extended before crossing the next line. Both feet must completely cross each distance marker before turning.
• Common faults — Rear knee fails to touch the floor. Elbow unlocked while the dumbbell is overhead. Dumbbell lowered from the overhead position. Failing to achieve full extension before advancing. Lowering the dumbbell before fully crossing the line with hips and knees extended and dumbbell overhead.

• The dumbbell must travel from the hang position directly overhead in one continuous movement.
• Start position — Athlete deadlifts the dumbbell, holding it in one hand. Hips and knees fully extended.
• Middle position — The dumbbell must move overhead in one continuous motion. Athletes may switch hands at any time, provided the dumbbell is below eye height when the change occurs.
• Finish position — Dumbbell directly over or slightly behind the middle of the body. Arm fully locked out. Hips and knees fully extended. Feet in line and under control before beginning the next repetition.
• Common faults — Not deadlifting the first repetition. Pressing the dumbbell overhead instead of one continuous movement. Failing to reach full lockout. Hips or knees not fully extended at the top. Lowering the dumbbell before the repetition is complete.

• Start position — Both dumbbells held in the athlete’s chosen position — at the shoulders or hanging at the sides. Athlete standing on the floor facing the box.
• Middle position — Athlete steps up onto the box leading with either leg. Both feet must make contact with the top of the box. Jumping onto the box is not permitted.
• Finish position — Athlete stands to full extension of the hips and knees on top of the box with both dumbbells under control, then returns both feet to the floor before beginning the next repetition.
• Common faults — Failing to reach full hip and knee extension on top of the box. Jumping rather than stepping. Resting a dumbbell on the box or on the leg. Beginning the next repetition before both feet return to the floor.

• Start position — Athlete begins with both feet on the floor, facing the box.
• Middle position — Athlete jumps onto the box with both feet, or steps up where the workout permits a step.
• Finish position — Athlete stands to full extension of the hips and knees on top of the box, then returns both feet to the floor before beginning the next repetition.
• Common faults — Failing to reach full hip and knee extension on top of the box. Jumping where the workout prescribes a step. Beginning the next repetition before both feet return to the floor.

• Start position — Athlete standing on the floor facing the box or step.
• Middle position — Athlete steps up leading with either leg. Both feet must make contact with the top of the box. Jumping is not permitted.
• Finish position — Athlete stands to full extension of the hips and knees on top of the box, then returns both feet to the floor before beginning the next repetition.
• Common faults — Failing to reach full hip and knee extension on top of the box. Jumping rather than stepping. Beginning the next repetition before both feet return to the floor.

• Start position — Athlete hangs beneath the rings with arms fully extended and the body in a straight line from heels to shoulders, heels on the floor. Foot position and ring height are set before the first repetition and confirmed by the judge.
• Middle position — Athlete pulls the chest toward the rings, keeping the body in a straight line. The hips must not pike or sag.
• Finish position — The rings make contact with, or pass, the front of the chest. Athlete returns to full elbow extension before beginning the next repetition.
• Common faults — Failing to reach full elbow extension at the bottom. Rings not reaching the chest. Hips piking or sagging. Moving the feet to shorten the range during a set.

• Start position — Athlete standing on one leg with the non-working leg held clear of the floor, hips and knees fully extended.
• Middle position — Athlete squats on the working leg until the hip crease clearly passes below the top of the knee. The non-working leg must not touch the floor at any point during the repetition.
• Finish position — Athlete stands to full extension of the hip and knee on the working leg. Legs may be alternated at the athlete’s discretion unless the workout prescribes otherwise.
• Common faults — Hip crease failing to pass below the top of the knee. Non-working leg touching the floor. Failing to reach full extension at the top. Using the hands, the leg or any object for support.

• The swim is completed over the prescribed distance on the pool or open water course set for that workout. The course, lane allocation and any turn requirements are published in the workout brief.
• Start position — Athlete begins in the water at the start wall or marked start position as directed by the judge. Diving starts are only permitted where the workout brief allows them.
• Middle position — Any stroke may be used. Athletes must remain in their allocated lane or on the marked course. Standing, walking or pushing off the bottom, and pulling on lane ropes, buoys or course markers to gain advantage, are not permitted.
• Finish position — The athlete completes the distance by touching the finish wall or crossing the marked finish line.
• Common faults — Leaving the lane or marked course. Standing, walking or pushing off the bottom. Pulling on lane ropes, buoys or markers. Failing to complete the full prescribed distance. Using fins, paddles, wetsuits or flotation aids unless permitted in the workout brief.

• Start position — The box or plate is set so that, when the athlete stands on it, the wrist crease is at or below the height of the bar. Athlete begins with arms fully extended and both feet on the box.
• Middle position — Athlete jumps and pulls until the chin clearly breaks the horizontal plane of the bar.
• Finish position — Chin clearly above the bar, then the athlete returns to full elbow extension with both feet back on the box before beginning the next repetition.
• Common faults — Box or plate set too high. Chin not clearly breaking the horizontal plane of the bar. Failing to return to full elbow extension between repetitions.

• Start position — Athlete in a handstand against the wall with arms fully locked out, heels in contact with the wall and the body in line.
• Middle position — Athlete lowers under control until the head makes contact with the floor, or with the abmat or pad prescribed in the workout brief. No kip, knee drive or leg movement is permitted.
• Finish position — Arms return to full lockout with the heels in contact with the wall and the body in line.
• Common faults — Any kip or leg drive. Head failing to make contact with the floor or the prescribed pad. Heels leaving the wall. Elbows not fully locked out at the top. Using a pad higher than prescribed.

• Start position — Athlete standing facing the box.
• Middle position — Chest and thighs must make contact with the floor. The athlete then jumps with a two foot take-off onto or over the box. Stepping up is not permitted unless the workout brief allows it.
• Finish position — Both feet touch the floor on the opposite side of the box. The athlete may begin the next repetition once both feet have made contact with the floor.
• Common faults — Chest or thighs failing to touch the floor. Stepping instead of jumping. Single foot take-off. Beginning the next repetition before both feet touch the floor.

• Start position — Athlete standing facing the plate.
• Middle position — Chest and thighs must make contact with the floor. The athlete then jumps with both feet onto the plate.
• Finish position — Both feet land on the plate and the athlete stands to full extension of the hips and knees. Athlete returns both feet to the floor before beginning the next repetition.
• Common faults — Chest or thighs failing to touch the floor. Stepping rather than jumping. Only one foot landing on the plate. Failing to reach full extension on the plate.

• Covers dual dumbbell walking lunges carried at the shoulders, in the front rack or hanging at the sides. For the overhead version see Overhead Dumbbell Walking Lunge.
• Start position — Dumbbells held in the prescribed carry position. Hips and knees fully extended. Both feet behind the start line.
• Middle position — Rear knee must make clear contact with the floor on each step. The dumbbells must remain in the prescribed carry position throughout.
• Finish position — Athlete stands with hips and knees fully extended before crossing the next line. Both feet must completely cross each distance marker before turning.
• Common faults — Rear knee failing to touch the floor. Dumbbells leaving the prescribed carry position. Resting a dumbbell on the leg or setting it on the floor mid-length. Failing to reach full extension before advancing.

• Start position — Both dumbbells resting on the floor. Athlete standing between or behind them with hands in the athlete’s preferred grip.
• Middle position — Dumbbells lifted from the floor in one continuous movement with the arms straight throughout.
• Finish position — Hips and knees fully extended, shoulders behind or in line with the dumbbells, dumbbells under control at the sides. Both dumbbells must return to the floor between repetitions unless the workout brief states otherwise.
• Common faults — Failing to reach full hip and knee extension. Dumbbells not returning to the floor. Only one dumbbell touching the floor between repetitions. Bouncing the dumbbells. Bending the arms to lift.

• Start position — Dumbbells begin in the hang position with hips and knees fully extended. The dumbbells must remain above the knees before each repetition.
• Middle position — Athlete explosively extends the hips before pulling under the dumbbells.
• Finish position — Dumbbells received on or above the shoulders with the hip crease above the top of the knee. Athlete stands to full extension before lowering the dumbbells.
• Common faults — Dumbbells travelling below the knees before the lift. Receiving the dumbbells in a squat below parallel. Failing to stand to full extension. Dumbbells not clearly supported at the shoulders.

• Start position — Dumbbells at the shoulders. Athlete standing tall with hips and knees fully extended.
• Middle position — Any method may be used to place the dumbbells overhead — strict press, push press or push jerk.
• Finish position — Arms fully locked out with the dumbbells directly over or slightly behind the middle of the body. Hips and knees fully extended. Feet in line and under control before lowering.
• Common faults — Elbows not fully locked out. Failing to reach full hip or knee extension. Dumbbells finishing in front of the body. Pressing one dumbbell at a time where the workout prescribes both together.

• Start position — One dumbbell held vertically at the chest with both hands. Hips and knees fully extended.
• Middle position — Athlete squats until the hip crease clearly passes below the top of the knee, with the dumbbell supported at the chest throughout.
• Finish position — Athlete stands to full extension of the hips and knees with the dumbbell still supported at the chest.
• Common faults — Hip crease failing to pass below the top of the knee. Failing to reach full extension at the top. Dumbbell lowered from the chest during the repetition. Resting the dumbbell on the thighs at the bottom.

• Start position — Kettlebell begins on the floor or in the hang position, held in one hand.
• Middle position — The kettlebell travels overhead in one continuous movement. Athletes may switch hands as prescribed in the workout brief.
• Finish position — Kettlebell directly over or slightly behind the middle of the body, arm fully locked out, hips and knees fully extended, and the athlete under control before beginning the next repetition.
• Common faults — Pressing the kettlebell out rather than one continuous movement. Failing to reach full lockout. Hips or knees not fully extended at the top. Switching hands other than as prescribed.

• Start position — Sandbag on the floor. Athlete lifts the bag and carries it in any position — over the shoulder, bear hug or front rack.
• Middle position — The athlete carries the bag over the prescribed course, remaining on the marked route. The bag may be re-set or re-gripped. If the bag is dropped or set down the athlete must return to the last marker before continuing, unless the workout brief states otherwise.
• Finish position — Athlete crosses the finish line with the bag under control and sets it down in the designated area.
• Common faults — Dragging or rolling the bag. Leaving the marked course. Failing to return to the last marker after dropping the bag. Setting the bag down outside the designated area.