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WheelWOD 2020 Open

Workout

20.2 WheelWOD OPEN

Rx Lower Division

20 Minute As many reps as possible
4 Dumbbell Thrusters
6 Toes-To-Bars
48 Single-Unders 

Scaled Version

4 Db Thrusters
6 Knee Raises
24 Single-Unders 

Weights:

Rx Male:
2 Points of Contact  50 lb. DBs
1 Point of Contact 40 lb. DBs

Rx Female:
2 Points of Contact 35 lb. DBs
1 Point of Contact 30 lb. DBs

Scaled Male:
2 Points of Contact 35 lb. DBs
1 Point of Contact 30 lb. DBs

Scaled Female:
2 Points of Contact  20 lb. DBs
1 Point of Contact 15 lb. DBs

Notes: 

1 point of contact may squat to Box set at parallel
2 points ( no box) squat to paralell

Workout Standards

20.2

This workout begins with the dumbbells on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may begin performing thrusters. After 4 reps of thrusters are completed, the athlete will advance to a pull-up bar to perform toes-to-bars. After 6 reps of toesto-bars are completed, the athlete will move to a jump rope and complete 48 Single-unders before returning to the thrusters for the next round. The athlete’s score will be the total number of repetitions completed before the 20-minute time cap. There is

no tiebreak for this workout.

Movement Standards

Dumbbell Thruster

Each set of dumbbell thrusters begins with dumbbells on the ground.

• Hold the dumbbells in the front-rack position during the squat.
• Dumbbells move from the bottom of a parallel front squat to full lockout overhead.
• A full paralell squat clean into the thruster is allowed when the dumbbells are taken from the floor.
• The hip crease must clearly match the top of the knees in the bottom position.

The rep is credited when:
- the dumbbells are locked out overhead, with the hips, knees, and arms fully extended.
- both dumbbells are directly over or slightly behind the middle of the body.

• Continue pressing the weight up until lockout. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”
• Athletes may not receive any assistance moving the dumbbells.

Toes to bar

• Begin by hanging from the pull-up bar with arms extended. • Heels must be brought back behind the bar.
• Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands.
• Any part of the feet/foot may make contact with the bar.

Single Under

• 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 attempts

Knee Raise

• Scaled athletes may perform hanging knee-raises.
• Begin by hanging from the pull-up bar with arms extended. • Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all permitted.

Equipment

• Pull-up bar
• Jump rope
• Dumbbells of the appropriate weight for your division*

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 18.5 kg (40 lb.), 15 kg (35 lb.), 13.5 kg (30 lb.), 11.5 kg (25 lb.), 10 kg (20 lb.), 7.0 kg (15 lb.), 4.5 kg (10 lb.) and 2.5 kg ( 5 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.

Video Submission

• Film the pull-up bar and dumbbells 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.

Support

If you have any questions about the workouts and standards, please contact the event organizer, CHRISTOPHER STOUTENBURGstouty@indestri.com

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