Time Cap: there is no time limit, the workout must be finished.
Score: total time elapsed to finish the entire workout.
Tiebreak: there is no tiebreak for this workout.
Variations: those who cannot perform the Rx movements can choose the Scaled version and will be ranked below those who performed the workout as Rx; it’s possibile to finish the competition with Rx and Scaled workouts.
Scaled: Db Front Squat / Single Under.
Team: members perform the workout individually (M1, M2, F1, F2) and the Team Leader is responsible for submitting the scores.
Each repetition must start with the dumbbell in the Overhead position and finish in the same position after performing a full Squat. In the bottom position it is mandatory to go below the parallel (iliac crest lower than the knee), while in the top position you must extend knees, hips and arm with the dumbbell in control and in line or slightly behind the midline of the body. Feet must be aligned. The athlete is allowed to change arm as he wishes. The hand that does not work cannot come into contact with the body or the dumbbell.
Each jump must correspond to two passages of the rope under the athlete’s body. The rope must turn forward.
The athlete with the dumbbell in the front rack position must perform a full Squat by descending with the iliac crest below the horizontal line of the knee and then ascend to fully extend knees and hips with feet aligned. The athlete is allowed to change arm as he wishes or hold the dumbbell with both hands. The hand that does not work cannot come into contact with the body.
Each jump must correspond to one passage of the rope under the athlete’s body. The rope must turn forward.
Video proof is mandatory: declare your full name, age division or Team name and which version of the workout you will perform (Rx or Scaled); then film the equipment so the loads and the distances can be seen clearly. A timer with the running workout time must be always clearly visible in the frame (we recommend to use our official timer: WODProof App). Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos must be uncut and unedited. Videos not meeting the above standards will be rejected and the score invalidated.