12 Minute Cap Intermediate Men 15 Calorie Ski 20 Step up or Box Jump Over 30 Sit-ups 30 Calorie Bike 30 Sit-ups 20 Step up or Box Jump Over 15 Calorie Ski Intermediate Women 12 Calorie Ski 20 Step up or Box Jump Over 30 Sit-ups 20 Calorie Bike 30 Sit-ups 20 Step up or Box Jump Over 12 Calorie Ski RX Men 20 Calorie Ski 30 Box jump Over 30 Toes to Bar 40 Calorie Bike 30 Toes to Bar 30 Box Jump Over 20 Calorie Ski RX Ladies 15 Calorie Ski 30 Box jump Over 30 Toes to Bar 30 Calorie Bike 30 Toes to Bar 30 Box Jump Over 15 Calorie Ski ADV Men 25 Calorie Ski 30 Box jump Over 30 Toes to Bar 50FT Handstand Walk 40 Calorie Bike 50Ft Handstand walk 30 Toes to Bar 30 Box Jump Over 25 Calorie Ski ADV Women 20 Calorie Ski 30 Box jump Over 30 Toes to Bar 50FT Handstand Walk 30 Calorie Bike 50Ft Handstand walk 30 Toes to Bar 30 Box Jump Over 20 Calorie Ski STANDARDS SKI Athletes may not touch the handles until the 3-2-1 go! Call. Athletes may not release the handles until the designated calories are reached. Box Jump Overs Athletes must face the box for each rep. Both feet must come in contact with the top of the box. Athletes are not required to open their hips on the top. The rep is counted when the athlete reaches the floor on the other side of the box. Stepping down is permitted in all divisions. Jumps are required in the ADV and Rx division; step ups are permitted in the scaled division. Lateral Jumps are not allowed. Clearing the box is not allowed. All men use a 24” box. All ladies use a 20” box. Toes to Bar (Rx Divisions) Each rep begins in a hanging position with the arms fully extended. In order for the rep to count, both feet must clearly make contact with the bar at the same time in between the hands. When stringing reps together, the feet must break the plane of the bar in between each rep. Sit-Ups (Intermediate Division) Each rep begins with the athlete’s upper back in contact with the floor and hands in contact with the floor above the head. The rep is counted when both the athlete’s shoulder passes in front of the hip crease and touches the floor in front of their feet. HSwalk (ADV Division) Each 25ft section will be broken in 5ft increments. The athlete’s feet and hands (including fingertips) must clearly be behind the line when kicking up. Both hands must clearly be OVER each designated 5ft line before coming down in order for it to count. Bike The screen must read the designated calories before the athlete exits the bike.

Clean Ladder There will be 8 bars in each ladder.  Any athlete that clears the ladder will have one final barbell where they will choose their own weight for one final lift.  The bonus barbell will be loaded 10lbs heavier than the final barbell.  Any weight chosen above the pre-loaded weight, in at least 5lb increments, will need to be adjusted during the 30s rest period before the athletes final 30s working period. Each athlete will have a judge who meets them before entering the ladder and sticks with them throughout the ladder. Each athlete will have 30s to complete the lift at their designated barbell.  Athletes with successful lifts will then have a 5s transition period where they move to a 30s rest station before another 5s transition and then to the next barbell in the ladder.  Once the bar leaves the ground it is considered an attempt and no more than 2 attempts are allowed during the 30s window. The movement across the floor will look like a zig-zag pattern moving from barbell to rest station to barbell.  Once an athlete is unsuccessful with a lift or they finish the last barbell, they will exit the ladder with their judge and sign their scoresheet.  The judge will then get back in line and greet their next athlete. There could be up to 17 judges on very rare occasions on the floor at once if there are multiple people attempting the heavy bars. Division Weights Intermediate Divisions 75-85-95-105-115-125-135-145 115-135-155-175-195-215-225-245 RX Divisions 165-185-205-225-245-265-285-305 125-135-145-155-165-175-185-195 ADV Division 245-265-285-305-315-325-335-345 145-165-175-185-195-205-215-225 Workout Standards Clean Any type of Clean is permitted (Power, Squat, Split, Starfish) The barbell must start with both plates on the ground at the same time and reach the front rack position, with elbows clearly passing in front of the barbell at the top. The athlete must stand to full extension (hips, knees & ankles open) with the feet under the hips before dropping the barbell. Tie Breaker Standard In the case that the athlete is unable to clean their designated barbell, after their 30s are up they will have a 5s transition period where they will move to their 30s rest station where they will complete reps for a tiebreaker.  There will no tiebreaker for the bonus bar. Pistols - ADV + Rx Division - Athletes must pass through the bottom of a squat on one leg without assistance from the non working leg and stand to full extension while showing control.  Athletes must alternate legs for each successful rep. Lunges - Scaled Division - Athletes must kiss the back knee to the ground and stand tall to full extension, with the feet back together, between reps.  Athletes must alternate legs after each successful rep. Scoring Athletes will be ranked from heaviest barbell lifted to lowest barbell lifted.  Athletes will more pistols will be ranked above athletes with less pistols who with the same successful lift on the barbell.

Since the other vibe check won't rank

8 Minute Cap Intermediate 2 Minutes Work: 1 Minute Rest x 3 For time: 30 Hand Release Push-ups +10 Handstand Push-ups (Kipping or Strict) Buy-in at the top of the 2 Minutes 15|12 Calorie Row *There is a tiebreak time after last Hand Release Push Up RX Version 2 Minutes Work: 1 Minute Rest x 3 For time: 40 Handstand Push-ups First 20 - Kipping Allowed Second 20 - Must be Strict Buy-In at the top of the 2 Minutes RX- 18|15 Calorie Row *There is a tiebreak time after the 20th HSPU ADV Version 2 Minutes Work: 1 Minute Rest x 3 For time: 30 Parallette Handstand Push-ups Buy-in at the top of the 2 Minutes 21|18 Calorie Row *There is no tiebreak time in the ADV Division Men - 7.5 inch deficit Parallettes to a thick 45lb plate and an abmat Women - 5.5 inch deficit Parallettes to a thick 45lb, a thick 25lb plate and an abmat Workout Standards Rowing  -The athlete may not touch the erg handle until the clock turns over for each interval. -The athlete may not release the handle until the designated calories are met. -Rowers must be reset between rounds.  The judge may assist but ultimately this is the responsibility of the athlete. -The athlete may not let go of the handle until the designated calories are met. Hand Release Push Ups (Intermediate Only) Athletes must start locked out at the top of a high plank for each rep.  At the bottom of each rep, the hands must clearly come off the floor with the body resting on the ground.  The athlete must reach full lock out with the elbows completely extended at the top for a successful rep. The chest should touch the ground before the legs with each rep, excessive snaking will not be allowed. HSPU -Athletes must start fully locked out at the top at the beginning of each rep.  Reps initiated from the bottom without a starting lockout will not count. --A box measuring 36 inches wide and 24 inches deep will be marked on the floor in front of the wall where handstand push-ups will be performed. The athlete's hands must remain inside the designated box at all times while performing a rep.  Fingertips may touch the white tape but the palms may not. -The athletes feet must stay within the width of the hands at all times while performing a rep. -On the ascent, no part of the body other than the feet may touch the wall.  If the back, head or butt contacts the wall at any point, it will be considered a no rep. -A rep is achieved when the athlete shows full control at the top with the feet in contact with the wall and the arms fully locked out and the wrist, elbow, shoulder hip and ankle stacked. -Athletes may not use their feet to pull themselves up the wall. ADV The handles of the Paralletes must be set up inside of the box.  Kipping or Strict are allowed for all reps.  All other previous HSPU standards apply.

9 Minute Cap Intermediate 18 Thrusters 75|45 18  Chin Over Bar Pull-ups   15 Thrusters 15  Chin Over Bar Pull-ups   12 Thrusters 12 Chin Over Bar Pull-ups   9 Overhead Squat 3 Chest to Bar Pull-ups   6 Overhead Squat 3 Chest to Bar Pull-ups   3 Overhead Squat 3 Chest to Bar Pull-ups *There is a tiebreak time after the last Chin over Bar Pull Up   RX 18 Thrusters 95|65 18  Chest to Bar   15 Thrusters 15  Chest to Bar   12 Thrusters 12 Chest to Bar   9 Overhead Squat 3 Bar Muscle-ups   6 Overhead Squat 3 Bar Muscle-ups   3 Overhead Squat 3 Bar Muscle-ups *There is a tiebreak time after the last Chest 2 Bar Pull Up   ADV 18 Thrusters 115|75 18  Chest to Bar   15 Thrusters 115|75 15  Chest to Bar   12 Thrusters 12 Chest to Bar   9 Overhead Squat 9 Bar Muscle-ups   6 Overhead Squat 6 Bar Muscle-ups   3 Overhead Squat 3 Bar Muscle-ups *There is no tiebreak time in the ADV division   Standards Thruster The bar begins in the front rack position.  The hips must pass clearly below the knee at the bottom of each rep. At the top, the arms must be fully locked out over the shoulders and stacked on top of extended hips, knees and ankles. A squat clean into the first rep is allowed as long as a below parallel position is achieved. Overhead Squat The athlete’s hips must pass clearly below the knee at the bottom of each rep.  At the top, arms must be fully locked out over the shoulders and stacked on top of extended hips, knees and ankles. A squat snatch into the first rep is allowed as long as a below parallel position is achieved. Pull Up Variation - No Taping of the pull up bars is allowed.  No out of the ordinary Gymnastics Grips or anything to enhance grap are allowed. Bar Muscle Up - The arms start fully extended below the bar. The athlete must achieve a fully elbows locked out position on top of the bar. Hands must remain on the bar at all times and athletes may not rest in the dip position. Glide kips will not be allowed. The feet must remain under the hips at all times. Chest to Bar Pull Ups – The arms start fully extended below the bar. Any type of kip/grip is allowed. The chest must make clear contact with the bar below the collar bone. Chin Over Pull Ups – Arms start fully extended below the bar. Any type of kip/grip is allowed. The chin must clearly pass above the bar.

Deadlift Rope Climb

Handstand Walk