Movement Standards

Worm Clean & Jump

Each rep starts with all four athletes jumping over the worm with a two-footed take-off.

Then, all four athletes clean the worm to their shoulder, turning to face down their lane. The rep is counted when all athletes are fully locked out at the knee and hip with the worm clearly supported on their shoulders.

All athletes must be facing the same direction and feet must be pointing directly down the lane for the rep to count.

Chest to Bar Pull Ups

Any two athletes can perform these reps.

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 both athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted.

A single rep is credited when two athlete’s chest clearly comes into contact with the bar below the collarbone at the same time.

Kettlebell Swings

All four athletes perform kettlebell swings at the same time.

The rep is counted when all four athletes are locked out at the knees, hips and elbows with the arms above parallel, all at the same time.

The team can decide which athletes work on which kettlebell.

Worm Burpees

Each rep starts with two men on one side of the worm and two women on the opposite side, all facing the same direction.

All four athletes must touch their chest and thighs on the floor at the same time before returning to the feet and jumping over the worm.

For the jump over the worm, athletes must perform a two-footed take-off. Athletes may step down/up on the burpee.

Athletes at either ends of the worm must clearly jump over the worm, not around it.

Bar Muscle Ups

Any two of the four athletes can work in at any time.

Both athletes must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.

Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted.

No portion of the foot may rise above the height of the bar during the kip.

The rep is credited when the arms of both athletes are fully locked out 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. 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, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

Worm Clean & Jerk

Each rep starts with all four athletes cleaning the worm to their shoulder, then jerking it overhead to the opposite shoulder.

The rep is counted when all athletes are fully locked out at the knee and hip with the worm clearly supported on the opposite shoulder, all at the same time.

All athletes must be facing the same direction and feet must be pointing directly down the lane for the rep to count.