WORKOUT STANDARDS

DIVISION REQUIREMENTS

ELITE Male & MASTER Male 35-39

1RM Snatch: 90kg

1RM Clean Jerk: 110kg

Ring muscle-ups: 8 unbroken reps

Bar muscle-ups: 12 unbroken reps

Pull-overs: 6 unbroken reps

Handstand walk: 10 meters, Unbroken

Handstand walk ramp: yes

Free handstand push ups: yes

Handstand walk pirouette: yes

Row, 1000 meters: 1:40/500m pace

ELITE Female

1RM Snatch: 65kg

1RM Clean Jerk: 80kg

Ring muscle-ups: 5 unbroken reps

Bar muscle-ups: 8 unbroken reps

Pull-overs: 4 unbroken reps

Handstand walk: 10 meters, Unbroken

Handstand walk ramp: Yes

Free handstand push ups: Yes

Handstand walk pirouette: Yes

Row, 1000 meters: 1:55/500m pace

ADVANCED Male & MASTER Male 40-44 & 45+

1RM Snatch: 75kg

1RM Clean Jerk: 95kg

Ring muscle-ups: Yes

Bar muscle-ups: Yes

Pull-overs: Yes

Handstand walk: Yes

Handstand walk ramp: No

Free handstand push ups: No

Handstand walk pirouette: No

Row, 1000 meters: 1:45/500m pace

ADVANCED Female & MASTER Female 35+

1RM Snatch: 55kg

1RM Clean Jerk: 65kg

Ring muscle-ups: No

Bar muscle-ups: Yes

Pull-overs: No

Handstand walk: Yes

Handstand walk ramp: No

Free handstand push ups: No

Handstand walk pirouette: No

Row, 1000 meters: 2:00/500m pace

PAIR Female/Female

1RM Snatch: 40kg1

RM Clean Jerk: 55kg

Chest to bar pull-ups: No

Pull-ups: Yes

Handstand walk: No

Wall-walks: YesPistols: Yes

Double-unders: Yes

Row, 1000 meters: 2:10/500m pace


PAIR Female/Male

Female

1RM Snatch: 40kg

1RM Clean Jerk: 55kg

Chest to bar pull-ups: No

Pull-ups: Yes

Handstand walk: No

Wall-walks: Yes

Pistols: Yes

Double-unders: Yes

Row, 1000 meters: 2:10/500m pace

Male

1RM Snatch: 60kg

1RM Clean Jerk: 80kg

Bar muscle-ups: No

Chest to bar pull-ups: Yes

Handstand walk: No

Wall-walks: Yes

Pistols: Yes

Double-unders: Yes

Row, 1000 meters: 1:55/500m pace 

PAIR Male/Male

1RM Snatch: 55kg

1RM Clean Jerk: 80kg

Bar muscle-ups: No

Chest to bar pull-ups: 1st athlete Yes -

2nd athlete not mandatory

Toes to bar: Yes

Handstand walk: No

Wall-walks: Yes

Pistols: No

Double-unders: 1st athlete Yes - 2nd athlete not mandatory

Row, 1000 meters: 1:55/500m pace

TEEN Female

1RM Snatch: 35kg

1RM Clean Jerk: 50kg

Chest to bar pull-ups: Yes

Bar Muscle-ups : 3-Unbroken

Ring Muscle-ups : No

Handstand walk: Yes

Wall-walks: Yes

Pistols: Yes

Double-unders: Yes

Row, 1000 meters: 2:10/500m pace

TEEN Male

1RM Snatch: 55kg

1RM Clean Jerk: 75kg

Chest to bar pull-ups: Yes

Bar muscle-ups: 5-Unbroken

Ring Muscle-ups : No

Handstand walk: Yes

Wall-walks: Yes

Pistols: Yes

Double-unders: Yes

Row, 1000 meters: 1:55/500m pace

SCALED Female

1RM Snatch: 30kg

1RM Clean Jerk: 40kg

Chest to bar pull-ups: No

Pull-ups: YesHandstand walk: No

Wall-walks: Yes

Pistols: No

Double-unders: No



SCALED Male

1RM Snatch: 50kg

1RM Clean Jerk: 70kg

Bar muscle-up: No

Chest to bar pull-ups: No

Chest to bar pull-ups: No

Pull-ups: YesToes to bar: No

Handstand walk: No

Wall-walks: YesPistols: No

Double-unders:No