arrow_back Submit Scores for STANDING 18.3

WheelWOD 2018 Open

Workout

Standing Divisions: Upper / Lower:

WHEELWOD OPEN 18.3

Standing RX / Scaled

SAA = Single Arm Athletes - uses 1 arm (same arm) only the entire workout. this means no strap is used on impaired limb.

SLA = Single Leg Athletes - Athlete has above knee amputation or fused knee, includes double above knee amputations

Major Neuro Athlete: All 4 limbs impaired

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WORKOUT 18.3

LOWER Rx

2 Rounds For Time: 14 Min Cap

50 Double-Unders

20 OHS to BOX 95/65 - SLA 75/55

50 DU

12 Men Ring Muscle-Up/ Women Pull-Up

50 DU

20 Db Hang Snatch 50/35

50 DU

12 Men Bar MuscleUp /Women Chest to Bar Pull-Up

 

LOWER SCALED

2 Rounds For Time: 14 Min Cap

50 Single UNDERS

20 Over Head Squat to BOX 45/35 - SLA & Nuero 35/15

50 Single UNDERS

12 JUMPING CHIN OVER BAR PULL UPS

50 Single UNDERS

20 Dumbell Box SNATCH 35/20

50 Single UNDERS

12 RING ROWS

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UPPER Rx

2 Rounds For Time: 14 Min Cap

100 Double-Unders

20 OH DB SQUAT 50/35

100 DU

12 CHIN OVER BAR PULL UPS

100 DU

15 DB SNATCH 50/35

100 DU

12 Chest To Bar PULL UPS

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UPPER SCALED

2 Rounds For Time: 14 Min Cap

100 Single UNDERS

20 OH DB SQUAT 35/20

100 Single UNDERS

12 JUMPING CHIN OVER BAR PULL UPS

100 Single UNDERS

15 DB SNATCH 35/20

100 Single UNDERS

12 RING ROWS

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SCALED MAJOR NEURO -

May Perform Plate Jumps in place of Single unders @ 2 inches high. They may also use the SLA Scaled weight for squats to a box.

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NOTES

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of THE ABOVE WORK-OUTS ACCORDING TO YOUR DIVISION.

REPS CHANGE DEPENDING ON DIVISION AND LEVEL Rx vs Scaled

Scoring:

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or 14 minutes plus the number of remaining repetitions left at the cutoff time.

Example: At the end of the clock 100 reps remain. Score is 15:40

TIEBREAK

This workout includes a tiebreak. If all reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker.

However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of double-unders/single unders. When you submit your score, there will be a space for your final time and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders/single unders. In the case where two athletes have the same score (total time), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

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Workout Standards

Movement Standards

Double Unders

This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. MONO Ropes are Permitted

Over Head Squat to BOX - Lower

The hip crease must be parallel the top of the knee at the bottom of the Squat. Athlete must chose a box that allows for this depth. The option to not use a box is allowed. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.

The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.

Over Head Squat with DB - Upper

The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. 

The Dumbbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the DB directly over the middle of the body. 

Ring Muscle Up - Lower

In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip.

The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

The Dumbbell Hang Snatch - Lower

The dumbbell snatch starts with the dumbbell on the same box used for squats and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must reach knees in a hang position. The dumbbell must be lifted overhead in one motion. Touch and-go is permitted. Athletes must alternate arms after each repetition. The dumbbell must be lowered below the top of the athlete’s head before he or she can switch hands for the next rep. The non-lifting hand and arm may not be in contact with the body during the repetition. If the athlete receives a no rep and has already switched hands, the athlete may proceed from where he or she is. The athlete does not need to return the dumbbell to the no-repped arm for the next repetition to count.

At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

SCALED Athletes may use the same box they squat to as the bottom of thier hang and alternate hands thier. 

The Db Snatch - Upper

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touchand-go is permitted. Bouncing the dumbbell is not allowed. Athletes must use same arm for all repetitions.  The non-lifting limb may not be in contact with the body during the repetition. If the athlete receives a no rep. The athleye must start again from the ground.

At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a muscle snatch, power snatch, squat snatch or split-style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. 

The Bar MU - Lower Men

In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet/foot off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heel(s) may not rise above the height of the bar during the kip.

At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection. 

The Pull-Up - Upper & Lower Women

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arm(s) must be fully extended at the bottom with the feet off the ground. Athlete may use strap or band to replace limb. But only 1 point of contact as a replacement can be used. 

At the top of the movement, the chin must break the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar and wear hand protection (gymnastics-style grips, gloves, etc.)

The Chest to Bar Pull-Up - Upper & Lower Women

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. Athlete may use strap or band to replace limb. But only 1 point of contact as a replacement can be used. At the top, the chest must clearly come into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar and wear hand protection (gymnasticsstyle grips, gloves, etc.)

 

Scaled Movements For Lower & Upper

Single Unders

For scaled divisions, this is the standard singleunder in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. MONO Ropes are Permitted.

Plate Jumps - In place of single under same reps

MAJOR NEURO - SCALED ONLY

Athletes will use a plate or other platform wide enough for 2 feet to stand on top. Athlete will use a platfrom of 2 inches in height. athlete will 2 foot jump on and off the plate. rep will be counted top of the plate. athlete may not step they must jump onto plate. both feet must land fully on plate befor returing to ground. Canes or other assistive devices may be used to help balance the athlete for saftey.

 

Jumping Chin Over Bar Pull-Up 

For the jumping pull-up, the bar should be at least six inches above the top of the athlete’s head when he or she is standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar. At the bottom of the movement, the athlete must lower his or her body so the arm(s) are fully extended.

Athlete may use strap or band to replace limb. But only 1 point of contact as a replacement can be used.

At the top, the chin must clearly clear the bar . Athletes may wrap tape around the pull-up bar and wear hand protection (gymnastics-style grips, gloves, etc.) 

The Ring Row

Rings will have been pre-adjusted so the bottom of the ring is 40 inches from the floor.

A piece of tape will be on the floor directly below the rings. The Athlete will begin with the back of their heels on the far side of the tape (furthest away from the hands) and gripping the rings. The Athlete will bend their knees and lean back without the heels never moving to the near side of the tape (the side closest to the hands). The Athlete is in a proper position  the feet are planted with the back of the heels on the far side of the tape, AND the body is in a straight line from ankle to neck with arm(s) fully extended. Without kipping or losing the rigid body position the Athlete will pull their chest toward the rings. A rep is complete when the ring (s) break the plane of the chest. 

NO REP- No reps include not having the body in a rigid line from ankle to neck, the rings not breaking the plane of the chest or the back of the heels moving to the near side of the tape.

 

EQUIPMENT

  • Jump rope

  • Barbell

  • Collars

  • Plates to load to the appropriate weight for your division*

  • Rings

  • Dumbbell of appropriate weight for your division†

  • Pull-up bar

  • Box - for lower division

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbell are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 34 kg (75 lb.), 36 kg (80 lb.) and 52 kg (115 lb.). For the dumbbell, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

† If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom of the handle cannot be more than 4 inches off the ground. Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in his or her video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

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.

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VIDEO SUBMISSION STANDARDS

Applies to Rx athletes only

 

Prior to starting, film the dumbbell, plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. 

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