presented by Hercs Winnipeg

For max reps:

a. Sandbag squats on shoulder in 2-minutes (M: 150 lbs | W: 100 lbs)

1-minute transition

b. Strict handstand push ups in 2-minutes 

1-minute transition

c. Bar muscle ups in 2-minutes 

50 points per event

Rx masters

Same as written above

Intermediate

sandbag - M: 125 lbs | W: 70 lbs

wall walks, no part c

Novice & Novice masters

sandbag - M: 100 lbs | W: 50 lbs

scaled wall walks, no part c

Workout Flow

Athletes will start standing tall with their back to the sandbag and at the call of "3-2-1 go" turn around and pick up their sandbag to the shoulder. They will have a 2-minute window to complete as many squats as possible. Once 2-minutes is complete they will have a 1-minute transition before starting event 2b. 

Athletes will start event 2b standing tall with their backs to the wall and at the call of "go" turn around and perform as many strict handstand push ups as possible in 2-minutes. Once 2-minutes is complete they will have a 1-minute transition before starting event 2c.

Athletes will start standing underneath their pull up bar facing the wall, at the call of "go" they will turn around to face the crowd and complete as many bar muscle ups as possible in 2-minutes. Only Rx divisions will have a part c. 

Each portion of this event is worth 50 points. 

Movement Standards

Sandbag squats on shoulder

• The sandbag will be taken from ground and cleaned to the athlete’s shoulder. Athletes may hold the bag with one or both arms

• The athlete must pass through a full squat with hips below the knees. The reps is credited when the athlete’s hips and knees are fully extended and the sandbag is on the athlete’s shoulder.

Strict handstand push up

• The athlete must kick up and face away from the wall. Some portion of both the athletes’ hands must be touching the tape line before the rep may begin. The tape line is 10” from the wall and 30” wide.

• The arms must be fully extended and in line with the body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with only their heels touching the wall, arms, shoulder, hips, and knees fully extended.

• At the bottom, the athletes head must contact the ground. Kipping or any hip hinge is not permitted. Only the athletes feet may make contact with the wall. 

• The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body. The feet may be no wider than the width of the hands at lockout.

Wall walks

• Every rep begins and ends with the athlete lying down with their chest, feet, and thighs touching the ground. At the start and end of each rep, both hands must touch the first tape lane (any part of the hand may touch). Both feet must be touching the ground at the start and end of each rep. Both hands must remain on the first tape line until both feet are no longer touching the ground. At the top of the movement, both hands must be touching the second tape line before the athlete can descend. Both feet must remain on the wall until both hands are touching the first line.

• The rep is credited when the athlete returns to the starting position, with both hands touching the first tape line and their chest, thighs, and feet touching the ground.

• There will be a set first tape line on the floor for everyone. The men’s tape line will be 60” from the wall and the women’s will be 55”. The second tape line will be 10” from the wall.

Scaled wall walks

• All of the above standards apply except the second tape line will be 29” inches from the wall. The top of the rep will have both the athlete’s hands touching the second tape line before they start their descent.

Bar muscle ups

• The athlete must begin with or pass through a hang below the bar with the arms fully extended and the feet off the ground.

• Pull-overs, rolls to support, and glide kips are not permitted. No portion of the athlete’s foot may rise above the height of the bar during the kip.

• At the top of the rep 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.

• Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep.

• Once on top the hands must stay in contact with the bar. Removing the hands and resting while on the top of the bar is not allowed..