WORKOUT 3

2 rounds for time of:
20 Box Jump Overs 20″
20 Hand-Stand Push-Ups
20 Box Jump Overs 20″
10 Bar Muscle-Ups
20 Box Jump Overs 20″
20 Foot Hand Stand Walk
20 Box Jump Overs 20″
10 Ring Muscle-Ups

14:00 cap

2 rounds for time of:
20 Box Jump Overs 20″
20 Hand-Release Push-Ups
20 Box Jump Overs 20″
10 Chin-Over-Bar Pull-Ups
20 Box Jump Overs 20″
20 Foot Bear Crawl
20 Box Jump Overs 20″
10 Chin-Over-Bar Pull-Ups

14:00 cap

NOTES

This workout begins with the athlete standing in front of the box. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 20 box jump overs, 20 handstand push-ups, 20 box jump overs, 10 bar muscle-ups, 20 box jump overs, 20-foot hand stand walk, 20 box jump overs and 10 ring muscle-ups. This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.

All athletes can step up and over the box. Athletes can clear the box in one jump. If the athlete chooses to step up and over the box, both feet must make contact with the box. Athletes must step or jump over the middle of the box. Athletes must face the middle of the box. Box can not be angled.

The 20-foot lane for handstand walks must be broken into 5-foot increments. Each 5-foot section counts as one rep. Both hands of the athlete must cross the 5-foot section for rep to count. If an athlete fails to cross the 5-foot line he/she will return to the previous 5-foot section marker. The athlete’s entire hand, including palm, must be behind the starting line segment when kicking up. Athletes must follow the handstand push-up standard and keep palms within the 2×3 box, and fully extend and lock out arms, while keeping heels touching the wall.

TIEBREAK

This workout includes a tiebreak. If all 248 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 20 box jump overs. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of box jump overs. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

EQUIPMENT

• Box
• Pull-Up Bar
• Rings
• Floor marks for handstand walk (5-foot increments marked)

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 (ATHLETES WITHOUT JUDGE)

Prior to starting, film the handstand push-up box and show measurements. 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 fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.