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WheelWOD 2020 Open


20.2 WheelWOD OPEN

Rx Seted 1 Division

20 Minute As many reps as possible
4 Hang Clean & Press
48 Battle Ropes

Every 4 Minutes On the Minute: 20 Medball Sit-ups

Scaled Version

4 Hang Clean & Press
48 Battle Ropes

Every 4 Minutes On the Minute: 20 Medball Sit-ups


Rx Male:
Low Dumbells 35 lb. & MedBall 20lbs
High Dumbells 25 lb. & MedBall 20lbs
Multi Dumbells 20 lb. & MedBall 20lbs

Rx Female:
Low Dumbells 20 lb. & MedBall 14lbs
High Dumbells 15 lb. & MedBall 14lbs
Multi Dumbells 10 lb. & MedBall 14lbs

Scaled Male:
Low Dumbells 20 lb. & MedBall 14lbs
High Dumbells 15 lb. & MedBall 14lbs
Multi Dumbells 10 lb. & MedBall 14lbs

Scaled Female:
Low Dumbells 15 lb. & MedBall 10lbs
Low Dumbells 10 lb. & MedBall 10lbs
Low Dumbells 5 lb. & MedBall 10lbs


Multi limb will do slamballs in sub of Medball sit-ups

The med Ball sit-ups will start after the first 4 minutes have passed then again at 8 minutes, 12 minutes & 16 minutes. If the athlete does not finish 20 Med-Ball situps in 4 minutes the additional 20 sit ups will be added to the total of sit ups needed completed

Scaled multi limb females may use 5lb plates in sub of dumbbells

Workout Standards


This workout begins with the dumbbells on the floor and the athlete sitting tall. After the call of “3, 2, 1 … go,” the athlete may begin performing hang clean and press. After 4 reps of Hang clean and press are completed, the athlete will advance to a to a set of battle ropes atleast 15 feet long and complete 48 battle ropes before returning to the hang clean and press for the next round. Every FOUR minutes after the first 4 minutes have passed the athlete will perform 20 Medball sit ups and again at the 8, 12 & 16 minute mark. After the athlete has completed the 20 sit ups they will return to where they left off in the rep scheme.

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 Hang Clean and Press

Each set of dumbbell HC&P begins with dumbbells on the ground.

• Hold the dumbbells in the hang position during the start.
• Dumbbells move from behind the hips to full lockout overhead.
• A full swing into the press is allowed when the dumbbells are taken from the floor as long as the start from behind the hips.
• The Dumbell must clearly pass behind the hips in the start of each swing, they do not have to pause or stop at the shoulder

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

• Continue pressing the weight up until lockout. 
• Athletes may not receive any assistance moving the dumbbells.

Med Ball Sit-ups

• Begin with the back in contact with the floor, feet anchored, and Ball touching the floor above the head.
• AbMats are permitted.
• Raise the torso until the Ball touches between the knees and shoulders are stacked over hips.
• Feet may be anchored with dumbbells, sand bag or a person may hold them down

Battle Ropes

• Length of rope Must be  a minimum 15 feet long each side.
• Rope must continuously move through entire rep and may not settle before wave of rope reaches end of rope.
• 1 left and 1 right arm swing will count as 2 reps

Slam ball

(Multi Limb only) 
Athlete will start facing the ball, Athlete will pick ball up of floor for intial rep. Athlete may lift ball to lap to over head or directly from floor to over head. The top of the rep the athlete must have ball, locked out over head shoulders over hips sitting tall. If the ball is out front or shoulders are not over hip the rep will be considered no good. at the bottom of the rep the athlete MAY slam the ball and catch off the bounce and and start next rep from the catch.



• Battle ropes (15' each side )
• 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 battle ropes, medball and dumbbells so the loads & length 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.


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