AMRAP 6 min:
• 6 Strict Handstand Push-up
• 6 Alt. Pistol
• 9 Strict Handstand Push-up
• 9 Alt. Pistol
• 12 Strict Handstand Push-up
• 12 Alt. Pistol
• 15 Strict Handstand Push-up
• 15 Alt. Pistol
If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.
Score: total number of repetitions completed within the 6-minute time cap.
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: Hand-release Push-up / Alt. Standing Lunges.
Team: members perform the workout individually (M1, M2, F1, F2) and the Team Leader is responsible for submitting the scores.
In this standard the final and initial position coincide: the athlete must have the arms extended, the head at least in line with the arms and only the heels in contact with the wall. Kipping is not allowed, therefore hips and knees must remain extended throughout the movement and the only part that can touch the wall is the heels. In the bottom position it is mandatory to touch the floor with your head. For the entire repetition both hands must remain completely within the area marked on the floor with two strips of tape, positioned 1m apart from each other as shown in the demo video. It is allowed to use a mat as long as head and hands lay on the same plane.
Each repetition of a single-leg Squat starts with the hips and the knee of the supporting leg fully extended; the other leg must remain in front of the athlete’s body, not behind; before starting the movement, the leg that does not work must be lifted off the ground. The iliac crest must go below the horizontal plane of the knee of the supporting leg and the athlete must return to a position of complete hip and knee extension of that same leg at the end of the repetition, demonstrating control of the movement before placing the other leg down. If any part of the athlete’s body, aside from the foot of the supporting leg, touches the ground during the repetition, the repetition is not valid. The athlete cannot rest one leg on the other and cannot use his hands or arms to push on the supporting leg. The athlete can hold with his hands the leg that is not working. The athlete must alternate the legs after each valid repetition.
In the top position elbows must be locked out with the feet no wider than shoulder width. In the bottom position chest must clearly touch the floor, and the hands must be completely lifted off the ground. Each repetition starts and ends with the elbows locked. A straight body position must be maintained throughout the movement; no snaking or sagging is allowed.
In the top position the hip and leg that control the lunge are both extended. During the lunge the back knee must clearly touch the floor. At each repetition knee and hip extension of the leg that controls the movement must be clear. The athlete must alternate the active leg after each valid repetition.
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.