For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)
Then
3 Rounds
8 Devil Press (50#)
25’ HS Walk
Details
Toes-To-Bar
Men use 50# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
INDIVIDUAL WORKOUT DETAILS
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)
Then
3 Rounds
8 Devil Press (50#)
25’ HS Walk
Details
Toes-To-Bar
Men use 50# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)
Then
3 Rounds
8 Devil Press (50#)
25’ HS Walk
Details
Toes-To-Bar
Men use 50# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)
Then
3 Rounds
8 Devil Press (50#)
25’ HS Walk
Details
Toes-To-Bar
Men use 50# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)
Then
3 Rounds
8 Devil Press (50#)
25’ HS Walk
Details
Toes-To-Bar
Men use 50# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Men use 35# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Men use 35# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Men use 35# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 Knees to Chest
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ Bear Crawl
Details
Knees to Chest
Men use 35# DB
Men use one DB
Bear Crawl (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Women use 35# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Women use 35# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Women use 35# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Women use 35# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Women use 35# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (20#)
Then
3 Rounds
8 Devil Press (20#)
25’ HS Walk
Details
Toes-To-Bar
Women use 20# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (20#)
Then
3 Rounds
8 Devil Press (20#)
25’ HS Walk
Details
Toes-To-Bar
Women use 20# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (20#)
Then
3 Rounds
8 Devil Press (20#)
25’ HS Walk
Details
Toes-To-Bar
Women use 20# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
For Max Reps:
9:00 AMRAP
3 Rounds
16 Knees to Chest
50’ DB Front Rack Walking Lunge (20#)
Then
3 Rounds
8 Devil Press (20#)
25’ Bear Crawl
Details
Knees to Chest
Women use 20# DB
Women use one DB
Bear Crawl (5-Foot Unbroken Segments)
TEAM WORKOUT DETAILS
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)
Then
3 Rounds
8 Devil Press (50#)
25’ HS Walk
Details
Toes-To-Bar
Men use 50# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
Women
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Women use 35# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)
Then
3 Rounds
8 Devil Press (50#)
25’ HS Walk
Details
Toes-To-Bar
Men use 50# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
Women
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Women use 35# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (50#)
Then
3 Rounds
8 Devil Press (50#)
25’ HS Walk
Details
Toes-To-Bar
Men use 50# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
Women
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Women use 35# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ HS Walk
Details
Toes-To-Bar
Men use 35# DB’s
Men use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
Women
For Max Reps:
9:00 AMRAP
3 Rounds
16 TTB
50’ DB Front Rack Walking Lunge (20#)
Then
3 Rounds
8 Devil Press (20#)
25’ HS Walk
Details
Toes-To-Bar
Women use 20# DB’s
Women use two DB’s
Hand Stand Walk (5-Foot Unbroken Segments)
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
9:00 AMRAP
3 Rounds
16 Knees to Chest
50’ DB Front Rack Walking Lunge (35#)
Then
3 Rounds
8 Devil Press (35#)
25’ Bear Crawl
Details
Knees to Chest
Men use 35# DB
Men use one DB
Bear Crawl (5-Foot Unbroken Segments)
Women
For Max Reps:
9:00 AMRAP
3 Rounds
16 Knees to Chest
50’ DB Front Rack Walking Lunge (20#)
Then
3 Rounds
8 Devil Press (20#)
25’ Bear Crawl
Details
Knees to Chest
Women use 20# DB
Women use one DB
Bear Crawl (5-Foot Unbroken Segments)
NOTES
This workout begins with the athlete standing in front of the pull-up bar. At the call of “3..2..1..go”, the athlete will perform three rounds of 16 toes-to-bar, then a 50-foot double dumbbell front rack walking lunge. The dumbbell front rack walking lunge begins with the athlete standing behind the start of the 25-foot lane. The athlete will lunge 25-feet down the lane and then return 25-feet back to the starting line. Each five-foot segment completed is equal to one rep. Once the athlete completes three rounds of toe-to-bars and walking lunges, the athlete will begin three rounds of 8 devil press and a 25-foot handstand walk. The athlete must kick-up with both hands behind the starting line. Each five-foot segment completed is equal to one rep. Should an athlete complete all three rounds of the devil press and handstand walks, the athlete will restart the workout from the beginning. The athlete will complete as many rounds and reps as possible in 9 minutes. The athlete’s score will be the total reps completed in the 9-minute time cap.
Team scores will be the sum of both athlete’s scores. The team captain will be required to submit both scores. The scoring system will total team scores once they are both submitted. The tiebreaker for this test is the time at which the athlete completes the first 8 reps of devil press. The clock must count up.
Athletes in the Scaled Division will perform single arm dumbbell front rack walking lunges and single arm devil press. There is no requirement on the number of reps required per arm. All reps can be completed with one arm. There is no requirement on which arm is used to hold the dumbbell in the front rack during the lunge.
EQUIPMENT
• Dumbell(s)
• Pull-Up Bar
• 25 feet lane – broken up in five-foot sections.
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
Prior to starting, film the dumbbells and 25-foot lane to be used. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fsheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
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, inside the hands. 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.
Dumbbell Front Rack Walking Lunge
This is a double dumbbell front rack walking lunge. Each lunge begins with the dumbbells in the front rack position, the feet together and the athlete standing tall with hips and knees extended. Both athlete’s feet must be behind the mark denoting the start of the segment being attempted.
At the bottom of the lunge, the trailing knee must make contact with the ground. Athletes must fully extend knees and hips after each lunge step. The rep is credited when the athlete gets both heels across the line and is standing tall with hips and knees fully extended.
The dumbbell must be held in the front rack position – meaning held at or above shoulder height. Athletes can hold the dumbbell in any way, as long as the dumbbell is at or above shoulder height. Failure to maintain dumbbells at or above shoulder height will result in a no rep.
Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed. Scaled athletes will perform a single dumbbell front rack walking lunge. There is no requirement for which hand is holding the dumbbell.
Devil Press
The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.
Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. Athlete’s can jump or step down into the burpee, but must maintain their hands on the dumbbells. From here, the athlete will jump or step to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.
Handstand Walk
Athletes must kick up with hands (entire hand, including palm and fingers) behind the starting line of a five-foot segment line. A rep is complete once both hands (entire hand, including palm and fingers) cross the line indicating a five-foot segment. If any part of the athlete’s body touches the ground prior to a five-foot segment, it will be a no rep. Athletes can not handstand walk backwards.
Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during an attempt, the athlete must restart from behind the last 5-foot section successfully completed.
Bear Crawl (Scaled Only)
The athlete must place both hands (entire hand, including palm and fingers) on the ground behind the mark denoting the start of the section being attempted. Reaching across the line and placing hands into the section constitutes a no rep. During the bear crawl, the athlete must touch both palms to the floor and raise the hips above the height of the head so as to be supporting some body weight with the arms.
If at any time the athlete stands up, drops to the floor or drops the hips below the height of the head, the athlete must restart from the last line crossed. Both hands and both feet must cross the line marking the 5-foot section to earn credit for that distance. Each 5-foot section will count as 1 rep.
Knees to Chest (Scaled Only)
The athlete must go from a full hang to having the knees rise above the level of the waist. Both knees must rise at the same time. 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.
