WOD Explorer

EVENT 4: „KEEP WALKING“ For Time /Time Cap: 7 minutes/ 21-15-9 Lateral Burpees over Bar 4-3-2 Handstand Walk (Elite, Masters Men 35-40) 2-1-1 Handstand Walk (Masters 40+, Advanced Men) Advanced Women: Overhead Walking Lunges with plate 15kgs, Lunges Scheme 4-3-2 Scaled Division: Hand Release Pushups

EVENT 5: “THE RACE”  Sponsored by POWERADE For Time Time Cap: 6 minutes 2-4-6-8-10 Bar Muscle Ups Thrusters Rx Men: 60kg Rx Women: 40kg Men Masters 35-40: 50kg Men Masters 40+: 50kg

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

3 Rounds For Time 30 Box Jump Over 60/50cm 30 Knee to Elbow

3 Rounds For Time 30 Box Jump Overs 60/50cm 10 Power Cleans 80/55kg

For Time 1000m Team Run (around the stadium) Team must complete  100 C2B's -Teammate Bear-Hug Sand bag Hold 68/45 1000m row (F/F M/M) Team must complete 50 C2B's -Teammate Bear-Hug Sandbag Hold 68/45 Time Cap: 20 minutes

For Time 1000m Team Run (around the stadium) Team must complete  100 C2B's -Teammates Bear-Hug Sand bag Hold 68/45 1000m row  Team must complete 50 C2B's -Teammate Bear-Hug Sandbag Hold 68/45 Time Cap: 20 minutes

All For Time As a relay (F/M/FM), complete: 3 rounds for time 20 Box Jump Overs 60/50cm 10 Power Cleans 70/45 Time Cap: 28 minutes 

All For Time As a relay (M/M/M/M), complete: 3 rounds for time 20 Box Jump Overs 60/50cm 10 Power Cleans 70/45 Time Cap: 28 minutes 

For Time 100 Heavy Wall Balls 12/9 - in MF pairs IGYG 100 Handstand Push Ups - in MF pairs IGYG when pairs are done, they switch exercises then 50 Team-Sync Line-facing Burpees Time Cap: 20 minutes

For Time 100 Heavy Wall Balls 12/9 - in MM pairs IGYG 100 Handstand Push Ups - in MM pairs IGYG when pairs are done, they switch exercises then 50 Team-Sync Line-facing Burpees MMMM Time Cap: 20 minutes

For Time 20-16-12-8-4  Rope Climb - Legless Rope Climb (order: LLRC/RC/LLRC/RC) 200-160-120-80-40  DU (shared between F/F M/M pairs) Time Cap: 25 minutes

19-23 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 80/55 kg 10 Shoulder To overhead Time Cap 8 min  15-18 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 60/45 kg 10 Shoulder TO overhead Time Cap 8 min  12-14 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 35/25 kg 10 Shoulder To Overhead Time Cap 8 min 

19-23 Division 3 Rounds For Time 21/15cal Row 15 Squat Snatch - 42.5/30kg 9 Burpee Box Jumps  Time Cap 15 min  15-18 Division 3 Rounds For Time 21/15cal Row 15 Squat Snatch - 40/25kg 9 Burpee Box Jumps  Time Cap 15 min  12-14 Division 3 Rounds For Time 17/12cal Row 15 Squat Snatch - 20/15kg 9 Burpee Box Jumps  Time Cap 15 min 

19-23 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 15-18 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict Abmat HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 12-14 Division A - For Time 10 Abmat HSPU 20m DBL DB Walking Lunge - 10kg 10 Abmat HSPU -2min Rest- B - For Time 6 Wall Walks 20 S/A DB OH Squats - 10kg 12 CTB A - Time cap 5 min B - Time cap 5 min

3 Rounds For Time 300m Row (swap 150m) 16 Sync Alt DB Snatch - 5kg 10 Burpee Box Jumps (shared) Time Cap 15 min

A - For Time 10/10 Sync DB Push Press - 5kg 20m Sync DB Walking Lunge 10/10 Sync DB Push Press -2min Rest- B - For Time 4 Wall Walks (Share) 20 Sync DB Goblet Squats - 8kg 12 Sync Knee Raises A - Time cap 5 min B - Time cap 5 min

FOR TIME – 6 ROUNDS, ALTERNATING ATHLETES 450/550M ROW 1 ROUND TERRIBLE TRIAD 10 DB BOX STEP OVERS 20 TOES TO BAR 40 DOUBLE UNDERS Time cap: 16 min Vikter: DB's 2x15/22,5kg, 50/60cm box Standards:  Byte: Atlet som arbetar på rodden får inte lämna roddmaskinen förrän den fått godkänt av sin domare och blivit taggad av sin lagkamrat. Övrigt : Se separat movement standards Scoring:   1. Tid 2. Reps Flöde: Se video

FOR TIME RUN AS A TEAM 3 LAPS TRAIL/ROAD TOTAL APPROX. 4,5 KM TEAMS START AT 60S INTERVALS Standards : Tiden räknas när båda atleterna har passerat mållinjen.  Övrigt : se separat Movement standards Scoring : 1. Tid Flöde : Se video

FOR TIME 1 ROUND EACH 3 BAR FACING BURPEES 3 POWER CLEANS  2 HANG SQUAT CLEAN 1 SQUAT CLEAN 3 BAR FACING BURPEES 1 ROUND EACH 3 BAR FACING BURPEES 3 POWER CLEANS  2 HANG SQUAT CLEAN 1 SQUAT CLEAN 3 BAR FACING BURPEES Vikter: Kvartsfinal Open Round 1:45/70kg Round 2: 50/75kg Semifinal Open Round 1: 55/80kg Round 2: 60/85kg Final Open Round 1: 65/90kg Round 2: 67,5/95kg Kvartsfinal RX Round 1: 55/80kg Round 2: 65/90kg Semifinal RX Round 1: 65/90kg Round 2: 70/100kg Final RX Round 1: 70/100kg Round 2: 77,5/110kg Standards: Eventet genomförs i utslagning i 3 steg där de bästa lagen i varje heat går vidare till nästa steg.  Open:  Kvartsfinal X lag Semifinal X Final X lag RX:  Kvartsfinal X lag Semifinal X lag Final X lag Vilande atlet bakom baslinjen. Byte sker med tag, bakom linjen. Stängerna måste befinna sig inom sin rätta  ruta på golvet. Övrigt: Se separat Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

FOR TIME 20 SYNCHRONIZED CHEST TO BAR 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 10 BAR MUSCLE UP 40 SINGLE KB HANG SNATCH 10 BAR MUSCLE UP 12 LANES DOUBLE KB FARMERS HOLD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

FOR TIME 20 SYNCHRONIZED BAR MUSCLE UP 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED CHEST TO BAR 40 DOUBLE KB HANG SNATCH 20 SYNCHRONIZED CHEST TO BAR 8 LANES DOUBLE KB OVERHEAD WALKING LUNGES 20 SYNCHRONIZED BAR MUSCLE UP Vikter: Kettlebell 16/24kg Standards: Syncrohnized C2B och BMU : En atlet i höga riggen + en atlet i låga riggen, vända utåt mot publiken.  Walking lunges: Måste genomföra 2 lanes (fram och tillbaka) åt gången av samma atlet.   Övriga standards : Se Movement standards Scoring: 1. Tid 2. Reps Flöde: Se video

3 rounds for time of: 10 syncronized dumbbell snatches 10 toes-to-bar / knee-raises 10 alternating handstand push-ups / wall-walks Score is time to complete 3 rounds or total reps (if timecapped).

3 rounds for time of: 12 syncronized dumbbell snatches 8 knee-raises 4 alternating wall-walks (partial for kids) Score is time to complete 3 rounds or total reps (if timecapped).

FOR TIME (Cap time 7’) 21-15-9 (team) Power clean (50 kg uomo / 30 kg donna) Pull up (donna possibilità di jumping pull up)

First we lift: Both Athletes built to a heavy complex within 8 min of Power Clean + Front Squat + Thruster Rest 1 min Thruster Fiesta, Timecap 6min 30 Sync. Thrusters for time Advanced 47kg/35kg Scaled 37/25kg

For Time, Time Cap 12min Advanced: 4 alt. rounds of (A/B/A/B): Athlete A 24/18 cal EB 1x KB's Lunges 32kg/24kg 12 C2B / 6 BMU Athlete B 12 T2B / 6 C2B 1x KB's Lunges 32kg/24kg 24/18 cal EB Scaled: 4 alt. rounds of (A/B/A/B): Athlete A 20/16 cal EB 1x KB's Lunges 24kg/16kg 12 Pullups Athlete B 12 Knee Raises 1x KB's Lunges 24kg/16kg 20/16 cal EB

WOD 3 - Timecap 11 Minutes For Time ROCKET 75 Double Unders  30 Handstand Pushups 30 Cal Row 30 Double Dumbbell Thrusters 22.5kg/15kg 20 Handstand Pushups 20 Cal Row 20 Double Dumbbell Thrusters  10 Handstand Pushups 10 Cal Row 10 Double Dumbbell Thrusters  75 Double Unders  KENNEDY 50 Double Unders  10 Wall Walks 30 Cal Row 20 Double Dumbbell Thrusters 22.5kg/15kg 10 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  10 Handstand Pushups  10 Cal Row 10 Double Dumbbell Thrusters  50 Double Unders WOOD 30 Double Unders / 60 Single Unders 5 Wall Walks  30 Cal Row 20 Double Dumbbell Thrusters 15kg/10kg 5 Wall Walks 20 Cal Row 15 Double Dumbbell Thrusters  5 Wall Walks 10 Cal Row 10 Double Dumbbell Thrusters  30 Double Unders / 60 Single Unders WOD 3 Score – Time to complete the workout, or total reps completed within the time cap Scaling // Rocket: HSPU scaled to 15/10/5 wall walks at ranking penalty Kennedy: Wall walks scaled to Partial Wall Walks at ranking penalty. Handstand Pushups scaled to 10 wall walks at ranking penalty. Double Unders scaled to 2:1 Single Unders at a ranking penalty Wood: Wall walks scaled to Partial Wall Walks at ranking penalty. Double Unders scaled to 2:1 Single Unders, no ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will move to the middle of the lane and complete their prescribed double unders.  Athletes will then move through the reps stated for either Handstand pushups or wall walks, calorie rows and the Double Dumbbell Thrusters before finishing the wod with their prescribed double unders. Their WOD 3 score is either their time to finish the workout or how many reps completed by 11:00. Movement Standards //  Double Unders This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s. Single Unders This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts .  Handstand Pushups A tape line is placed 10 inches from the wall and will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body Wall Walks Set Up -  a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. On the command Go a visible hand release must be made before any other movement is made. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line. Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line before a visible hand release is completed. The hand release must be completed between all reps and on the last rep before the athlete can progress to another movement or finish line. Partial Wall Walks 1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.  ◦ At the start and finish of each rep, both hands must be in front of the tape line and a visible hand release is completed. ◦ No part of the hand may be touching the line.  2. Both hands must remain in front of the tape until both feet are on the wall.  3. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.  ◦ The fingers may NOT be touching the tape line.  4. On the descent, the feet must remain on the wall until both hands are in front of the tape line.  ◦  No part of the hand may be touching the line.  5. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground and a visible hand release is completed. ◦  Hands moving across the 55-inch line before both feet are on the wall are a no rep.   ◦  Feet touching the ground before both hands have crossed back over the 55-inch line is also a no rep Double Dumbbell Thrusters The athlete must reach the required depth at the bottom of the movement, and fully extend with the dumbbells in the OH position, locking out the elbows at the top, for the rep to count. Dropping or throwing the dumbbells at any time is NOT permitted and will result in a no rep. Re-bend of the knees once the thruster movement has begun (e.g. jerking the dumbbells) is not permitted. Row Monitors should be set to show calories. Athletes are responsible for setting their own foot straps and damper setting. Athletes must be seated and strapped in before pulling the rower handle for metres to count. Athletes must remain on the rower until the required calories are displayed on the monitor.

WOD 4A & 4B - Timecap 9 Minutes  ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.   On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.   Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete.  Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

FINAL - Timecap 6 Minutes ROCKET 21 Deadlifts 120kg/90kg 12 Bar Muscle Ups 15 Deadlifts 9 Bar Muscle Ups 9 Deadlifts 6 Bar Muscle Ups Handstand walk to end marker KENNEDY 21 Deadlifts 100kg/75kg 15 Double Dumbbell Devil Press 22.5kg/15kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Double Dumbbell Overhead Lunge to end marker WOOD 21 Deadlifts 80kg/60kg 15 Double Dumbbell Devil Press 15kg/10kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Single Dumbbell Overhead Lunge to end marker Scaling // Any scaling in the final would be at a ranking penalty Flow // To announce on event day. Movement Standards // Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Deadlifts cannot be bounced off the floor. Bar Muscle Ups Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. Double Dumbbell Devils Press Athletes start standing with their feet between the dumbbells. They squat down to grip the handles, then jump or step their feet back into a plank and bring the chest all the way to the floor between the dumbbells. Athletes then perform a push-up, jump or step their feet back in, and move the dumbbells from the floor to full lockout overhead in one continuous motion. A swing between the legs is allowed to generate momentum, but you cannot pause at the shoulders to clean and press. The rep is complete when the hips, knees, and arms are fully extended, with both dumbbells locked out directly over the centre of the body. Athletes must maintain their grip on the dumbbells throughout the entire movement. Handstand Walk All parts of both hands, including fingers, must start behind the line, and cross fully over the line at the required distance. The feet, or any other part of the body, must not touch the ground during the handstand walks. Athletes may split the handstand walks into small increments.  As this is a final, there are no scaling options for this.  Double Dumbbell Overhead Lunge  The dumbbells are held directly overhead in a locked out position and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbells overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition. Only when fully across the line can the dumbbells be lowered Single Dumbbell Overhead Lunge The dumbbell is held directly overhead in a locked out position between both hangs and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbell overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition.  Only when fully across the line can the dumbbell be lowered