2021 championship individual WORKOUT 1

WORKOUT DESCRIPTION

Individuals Event 1:

Heavy Diane
21-15-9
Deadlift 
Strict HSPU

WEIGHT / DIVISION REQUIREMENTS 

Teens                 
80kg / 50kg - Hand Release Push Ups

 

Intermediate
100kg / 70kg - Kipping Hand Stand Push Ups 

 

Advanced       
135kg / 90kg - Strict Hand Stand Push Ups

 

Masters 35-44
100kg / 70kg - Kipping Hand Stand Push Ups 

 

Master 45       
80kg / 50kg - Hand Release Push Ups

WORKOUT FLOW

At the call of “3,2,1 Go”, the athlete will move forward to the barbell. The Athlete will then perform 21 Deadlifts.

 

At the completion of 21 Deadlifts, the athlete will move to forward and perform 21 Handstand Push-ups, the athlete will move back and perform 15 Deadlifts, followed by 15 Handstand Push-ups, followed by 9 Deadlifts, followed by 9 Handstand Push-ups. Once all reps are completed the Athlete will move to the finish mat where time will be taken


Events 1 has a total time cap of 7 minutes

MOVEMENT STANDARDS

Deadlift

This movement begins with the barbell on the ground. Hands must be outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. No bouncing. The rep is credited when Athlete has hips and knees reach full extension, and the head and shoulders are behind the bar. Collars must be placed outside the plates.
 

Handstand Push-ups

Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The athlete’s heels must start the rep above the pre-marked foot line. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep. At the bottom, the athlete’s head contacts the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. Kipping is only allowed in the Intermediate or Master 35+ Division
 

Strict Handstand Push-ups

Prior to starting, a box that is 36 inches wide and 24 inches deep must be marked on the floor. Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition. At the bottom, the athlete’s head contacts the ground or target. For athletes competing in a division that does not require elevation, if the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the tops of the plates. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. Kipping is not allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line.
MEASUREMENTS Prior to starting, the athlete will need to establish the foot line for the handstand push-up. For the foot line, the athlete will stand facing the wall on the same surface the hands will be on. With feet at hip width and toes touching the wall. While standing tall, the athlete will reach their hands over their head with elbows locked out, shoulders extended and thumb touching. From here, mark the height of the athletes wrists, then measure down 3 inches and create a line on the wall. Mark the foot line with marker, chalk or tape. Judges may restore the line between rounds as needed. Additionally, a 36-inch wide and 24-inch deep box must be marked on the floor.
HANDS/FINGERS MUST STAY COMPLETELY WITHIN THE BOX 

 

Hand-Release Push ups

The Hand Release push up starts and finishes at the top of the movement with elbows locked out with feet no wider than shoulder width apart. The athlete’s chest must make contact with the ground and both hands must be lifted completely from the ground before the athlete can push back the starting position. The chest (nipple line or above) must touch the floor, no snaking, sagging allowed with a straight body position maintained throughout the push up. Feet must be placed on a plate (15kg for Male and 10kg for Female) Knees must not touch the ground