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WheelWOD 2020 Open




For Time:
20 Ring Dips
15 Bench Press 95 lb./ 55 lb.
20 Ring Dips
15 Bench Press 135 lb./ 85 lb.
20 Ring Dips
10 Bench Press 155 lb./ 105 lb.
20 Ring Extensions Alt
10 Bench Press 185 lb./ 120 lb.
20 Ring Extensions
5 Bench Press 205 lb./ 145 lb.
20 Ring Extensions
5 Bench Press 225 lb./ 155 lb.




For Time:
20 Ring Dips
15 Bench Press 55 lb./35
20 Ring Dips
15 Bench Press 85 lb./55
20 Ring Dips
10 Bench Press 105 lb./70
20 Ring Extensions Alt
10 Bench Press 120 lb./85
20 Ring Extensions
5 Bench Press 145 lb./105
20 Ring Extensions
5 Bench Press 155 lb./115


Time cap: 20 minutes


- Athletes May have help loading bars
- straps to stabilize on bench may be used
- help with lift off out of rack is allowed
- Scaled Athletes may have help transfering
- 2 sets of rings must be used
- Ring Heights must be shown on video before workout for Rx athletes

Workout Standards


After the call of “3, 2, 1 … go,” the athlete may perform 20 Ring Dips followed by 15 Bench Press, then 20 Ring Dips followed by 15 Bench Press at a heavier weight, then 20 Ring Dips followed by 10 Bench Press, increasing the weight again. Next, the athlete performs 20 Ring Extensions followed by 10 Bench Press, then 20 Ring Extensions followed by 5 Bench Press, and finally, 20 Ring Extensions followed by 5 Bench Press. Again, the weight of the Press increases each round. Athletes must set two sets of rings, one for dips and one for ring extensions. The athlete may receive assistance changing the load on the bar and help with lift off out of rack and re-racking. Receiving any assistance during the lift other than adjusting loading is not permitted unless safety is an immediate concern. 


Movement Standards

Ring Dip

The athlete will perform this movement from outside of the wheelchair or assistive device. no RX athletes may use any item to sit of like a box or bench ect. 

Rings will be positioned at a height so that at the bottom of the Dip the elbows and shoulders are at the same level. Feet may be touching the ground during the bottom portion of the Dip. At the top of the Dip Feet must come off the ground and arms must lock out directly parallel to the mid line. Hands must be in line with hips at the top of the dip, they may not be positioned behind or in front of the hips. Locked out will consist of elbows fully extended at the top of the rep. Reps will be counted at the top of the Dip.

Scaled divisions may touch the buttox to a box or chair at the bottom of the dip.

Bench Press

For Set up of the bench press, Athletes must have feet on floor and shoulders and Buttox in contact with the bench at all times while pressing. Lifting the bottox off the bench during the press will be a no rep. 

The athlete will lay on the bench unrack the bar, ( athletes may recieve a lift off from the rack but hands must be clear from the helper before the lift ends and finishes for the rep to count. spotters are encouraged. The athlete will bring the bar down to the chest touching the pectoral muscle and then extend arms back to lock out over the chest with elbows straight and bar under control. Bouncing the bar off the chest will result in a no rep, Barbell must remain under control during all reps. 

Ring Extensions

Athlete will start in a knee Ring push up position, rings atleast 3 inches off the ground no more then 8 inches off the ground when measuring from the bottom of the ring. 

The athlete must stay in the bottom of the push up position with rings under the armpits and then will alternate extending 1 arm horizontally to lock out infront of the body. A lock out will consist of hand in line with shoulder and elbow fully extended. Knees may touch ground at all times but chest may not touch ground anytime during the rep. If an athlete lets go of the ring it will be a no rep, if the chest touches the ground it will be a no rep, if the athlete does not reach lock out it will reslut in a no rep. 

Athlete must alternate arms and if a rep is not complete on one arm they may not move to the next arm until the rep on the failed rep is successfully completed. 

Resting between reps with hands of the rings is allowed but clear control and chest off ground must be clearly established before starting the next rep.

protecting the knees from the floor with mats or pads is strongly reccomended. 

Seated Ring Rows 

Athlete will start with buttox and legs on floor, they will reach above head and set the top of the ring height just below the wrist. 

The athlete will grab ( may use grips or straps) the rings and lean back to full extension of the arms and then pull themselves to the rings having both rings to touch the chest at the top of the rep. reps will be counted every touch of the chest, each rep must start with arms fully extended. 


• 2 Sets of gymnastic rings set at appropriate heights 
• Barbell
• Bench
• Standard 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 6 kg (14 lb.), 9 kg (20 lb.), 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 124 kg (275 lb.), and 142 kg (315 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 do not complete the workout in the time required input the ammount of reps finished at the 20 minute cap 


• Film the plates and barbell so the loads can be seen clearly, and show the height of the Rings with a tape measure.
• 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