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WheelWOD 2020 Open


20.1 WheelWOD OPEN

Rx Seated 2 Division

10 Rounds For Time:
8 Lap to Overhead
10 Knee burpees

Scaled Version

10 Rounds For Time:
6 Lap to Overhead
8 Knee Burpees


Rx Male:
75 lbs

Rx Female:
45 lbs

Scaled Male:
45 lbs

Scaled Female:
35 lbs

Notes: Cap 15 minutes

- If you dont finish the work out your score will be 15:00 plus 1 second for every remaing rep
example completed 9 rds + 8 reps score would be 15:10 ( 10 REMAINING REPS)

- Athletes with no knees will do Knee Burpees to the contact point on the limb closest to the knee
- Scaled athletes will do a reduced rep scheme
6 Lap to OH
8 Knee Burpees



Workout Standards

Workout 20.1
Prior to starting the workout,
the athlete will need to set up a barbell, This workout begins with the barbell on the floor and the athlete sitting tall.

After the call of “3, 2, 1… go,” the athlete may pick up the barbell and perform 8 Lap-to-overheads then 10 knee burpees for 10 rounds. The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

There is no tiebreak for this workout.



Every rep begins with the barbell on the lap or boxes with the barbell no higher then 3 inches baove the lap.

• Any variation of a snatch or clean and jerk is acceptable.
• Touch and go is permitted, but deliberately bouncing the barbell is not.
• Dropping from overhead on boxes (not lap) is OK, but the bar must settle on the ground before the next rep.


• The barbell is at full lockout overhead, with the shoulders over hips, and arm(s) fully extended.
• The barbell is directly over or slightly behind the middle of the body.


• Must be kneeling tall with shoulders over hips
• Must clap in front at top of rep
• Chest and thighs must touch the ground.
• SCrawling and/or jumping back to the starting position are both permitted
• The rep is credited when athlete is full extension and claps in front of body
• If a “no rep” is received for any reason, the entire rep must be repeated.


Important Notes:

- If you dont finish the work out your score will be 15:00 plus 1 second for every remaing rep
example completed 9 rds + 8 reps score would be 15:10 ( 10 REMAINING REPS)

- bouncing the bar off boxes/lap into another rep or unsafe barbell control down to the lap is seen during the WheelWOD review team judging, the rep will not be counted. Saftey is the first concern.

- Athletes may perform this workout seated on the floor but the barbell mat not be more then 3 inches above the lap in any position.


• Film the plates, barbell, and Barbell Lap height so the loads  can be seen clearly.
• Videos must be uncut and unedited to accurately display the performance.
• Your judge and a clock or timer must be visible throughout the workout.
• Shoot the video so all exercises can be seen clearly meeting the movement standards.
• Videos shot with a fisheye lens or similar lens may be rejected.

• Barbell
• Standard bumper plates 
• Collars to secure the plates on the barbell
• Plates to load to the appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb.), 20 kg (45 lb.) 15 kg (35 lb.)

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.


If you have any questions about the workouts and standards, please contact the event organizer, CHRISTOPHER

If you have questions about submitting your score visit the Help Center on how to submit online scores here