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WheelWOD 2020 Open

Workout

20.2 WheelWOD OPEN

Rx Neuro Division

15 Minute As many reps as possible

Minor
4 Db Thrusters
12 Sit-ups
48 Single-Unders

Major
4 DB Thrusters
12 Sit-ups
24 Single-Unders

Scaled Version

Minor
4 Db Thrusters
12 Sit-ups
48 Single-Unders

Major
4 DB Thrusters
12 Sit-ups
24 Single-Unders

Weights:

Rx Male:
Minor  35 lb. DBs
Major 25 lb. DBs

Rx Female:
Minor 20 lb. DBs
Major 15 lb. DBs

Scaled Male:
Minor 25 lb. DBs
Major 20 lb. DBs

Scaled Female:
Minor  15 lb. DBs
Major 10 lb. DBs

IMPORTANT NOTES:

Time domain is 15 minutes
Athletes may squat to Box set at parallel
Major has reduced Single Unders (24)

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 an Ab-Mat to perform Sit-ups. After 12 reps of Sit-ups 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.

Sit-ups

• Begin with the back in contact with the floor, feet anchored, and hands touching the floor above the head.
• AbMats are permitted.
• Raise the torso until the hands touch the toes or dumbbells.

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

 

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