Movement Standards

Make every rep count!

Air Squat

Start each rep in the standing position, holding no weight. Squat down until your hip crease is below the top of your knee. Stand up again and finish with your knees and hips fully extended.

Bent Over Row

The barbell starts on the ground, not in a rack. Start each rep with the bar hanging, arms fully extended. Bring the bar up to touch your chest. The bar must pass below your knees while your arms are extended at the bottom of each rep, and touch your chest at the top of each rep for the rep to count. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground.

Box Jump

Start standing with two feet on the floor. Jump or step up onto the top of a box of the specified height. While on the box, your knees and hips must be extended and you must demonstrate control in order for the rep to count. No part of your body other than the bottom of your feet may touch the box in order to assist you up or catch your balance.

Box Over

Start standing with two feet on the floor. Jump or step up onto the top of a box of the specified height. Jump or step down onto the opposite side of the box. Both feet must touch the top of the box at the same time in order for the rep to count, but you do not need to stand up completely while on top of the box. You may face any direction while mounting and dismounting the box. No part of your body other than the bottom of your feet may touch the box in order to assist you up or catch your balance.

Burpee Box Jump

Start from a standing position with knees and hips fully extended. Drop down so that your chest and thighs touch the ground at the same time. Get up and jump or step up onto the top of a box of the specified height. While on the box, your knees and hips must be extended and you must demonstrate control in order for the rep to count. No part of your body other than the bottom of your feet may touch the box in order to assist you up or catch your balance.

Burpee Box Over

Start from a standing position with knees and hips fully extended. Drop down so that your chest and thighs touch the ground at the same time. Jump or step up onto the top of a box of the specified height. Jump or step down onto the opposite side of the box. Both feet must touch the top of the box at the same time in order for the rep to count, but you do not need to stand up completely while on top of the box. You may face any direction while mounting and dismounting the box. No part of your body other than the bottom of your feet may touch the box in order to assist you up or catch your balance.

Burpee over the Bar

Start from a standing position with knees and hips fully extended. Drop down so that your chest and thighs touch the ground at the same time. Get up and jump over the bar, taking off and landing with two feet. You may jump forward or laterally over the bar. The bar must be loaded with full height bumper plates, not empty or loaded with short metal plates.

Chest to Bar Pull Up

Start hanging below the bar with your arms fully extended. Pull yourself up and touch your chest to the bar. You must contact the bar at or below your collarbone. Any grip, and any style of pull up is allowed.

Clean/Power Clean

The barbell starts on the ground at the beginning of each rep. The rep is complete when you hold the barbell in a front rack position with your elbows in front of the bar, your feet in line laterally, and your knees and hips fully extended. A full squat is not required. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground. The weight must contact the ground at the beginning of each rep, and you may not bounce the weight between reps. If there is no weight on the bar, you must start each rep with the bar below your knees.

Clean & Jerk

The barbell starts on the ground at the beginning of each rep. The rep is complete when you hold the barbell overhead, in control, with your feet in line laterally, and knees, hips, shoulders and elbows fully extended. With each rep, the bar must contact your shoulders in the front rack position. A full squat is not required. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground. The weight must contact the ground at the beginning of each rep, and you may not bounce the weight between reps. If there is no weight on the bar, you must start each rep with the bar below your knees.

Cluster

A cluster is a squat clean combined with a thruster. The barbell starts on the ground at the beginning of each rep. Clean the bar to a front rack position, making sure to catch it in a squat with your hip crease below your knee. Extend upward and push the bar overhead in one smooth motion. A clean & jerk is a no rep. Finish with the bar overhead, in control, and your knees, hips, shoulders and elbows fully extended. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground.

Deadlift

The barbell starts on the ground at the beginning of each rep. The rep is complete when you hold the barbell with knees and hips fully extended and shoulders behind the bar. You must grip the bar with your hands outside your feet (sumo style grip is not allowed). When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground. The weight must contact the ground at the beginning of each rep, and you may not bounce the weight between reps.

Double Under

Swing a jump rope in a forward motion around the body. The rope must pass below your feet twice on each jump. Jumping and landing on the rope, or otherwise tripping before it passes below your feet for a second time does not count as a rep. When the movement is at the beginning of a workout, you may hold the rope when time begins.

Front Squat

The barbell starts on the ground, not in a rack. Bring the barbell into a front rack position and squat down until your hip crease is below the top of your knee. Finish with your knees and hips fully extended. You can start a set of front squats with a full squat clean and count it as a rep as long as your hip crease is clearly below the top of your knee. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground.

Hand Release Push Up

Start each rep in a plank position with your hands and toes on the ground, knees and hips extended, and body rigid. Lower your body to the ground and lift your hands. Your fingers may remain in contact with the ground but your palms must be off the ground to demonstrate that you are lying on the ground. Press back into a plank position with only your hands and toes on the ground. Minor deviation from a straight body position will be tolerated, but your knees may not touch the ground while your arms are extended, and your hips may not rise above your shoulders while performing a rep.

Hand Release Push Up on the Knees

Start each rep with your hands and knees on the ground, hips extended, and body rigid. Lower your body to the ground and lift your hands. Your fingers may remain in contact with the ground, but your palms must be off the ground to demonstrate that you are lying on the ground. Press back into the “up” position with only your hands and knees on the ground. Minor deviation from a straight body position will be tolerated.

Hang Clean

The barbell starts on the ground, not in a rack. Bring the barbell to your hips and pause. Pull the barbell from between the top of your knees and your hips into a front rack position with your elbows in front of the bar, your feet in line laterally, and your knees and hips fully extended. A full squat is not required. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground.

Hanging Knee Raise

Hang below the pull up bar with your arms fully extended. Bend at the waist to bring your knees above your hip crease. Both knees must pass above your hip crease at the same time for the rep to count. In the down position between consecutive reps, your hips and knees must be fully extended with your feet directly below your shoulders.

Lunge

Start each rep with your feet together and knees and hips fully extended. Take a long stride forward until the knee of your back leg touches the ground. Step back into the “up” position with your feet together and knees and hips fully extended to finish the rep. Your feet should be in the same spot at the beginning and end of each rep rather than walking forward with each rep.

Muscle Up

Start hanging below the rings with your arms fully extended. The rep is complete when you hold yourself above the rings with your arms fully extended. Using a false grip is allowed, just be sure to start each rep with elbows fully extended. Your feet may not pass above the rings when performing kipping muscle ups. When performing consecutive kipping muscle ups, your momentum must change direction at the bottom of each rep (swing your feet backward, then forward for the next rep).

Overhead Squat

The barbell starts on the ground, not in a rack. While holding the barbell overhead with your arms fully extended, squat until your hip crease is below the top of your knee. Finish with your knees and hips fully extended and arms locked out, holding the barbell overhead. You can start a set of overhead squats with a full squat snatch and count it as a rep as long as your hip crease is clearly below the top of your knee. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground.

Pistol (One Legged Squat)

Start each rep standing with both feet on the ground. Raise one foot off the ground and squat down until your hip crease is below the top of the knee of your support leg. Stand back up until the knee of your support leg is fully extended. Your raised foot may not touch the ground until your support leg is fully re-extended and you demonstrate control while standing on that leg (extending while tipping over is a no-rep).

Plate Overhead Lunge

Hold a plate above your head throughout each repetition of a lunge (see above). Your arms do not need to be completely extended to hold the plate, but it may not rest on your head.

Pull Up

Start hanging below the bar with your arms fully extended. Pull yourself up until your chin is clearly above the bar. Any grip, and any style of pull up is allowed.

Rowing

Start with 0 calories and distance recorded on the rower. You may not get off the rower until the specified number of calories or distance has been recorded. When at the beginning of a workout, you may start seated on the rower, but may not grip the handle before time begins.

Shoulder to Overhead

The barbell starts on the ground, not in a rack. Bring the barbell into the front rack position, in contact with your shoulders. Finish with the weight overhead, in control, with feet in line laterally, and knees, hips, shoulders, and elbows fully extended. The bar must contact the shoulders at the beginning of each rep. A shoulder press, push press, push jerk or split jerk may be used. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground.

Single Under

Swing a jump rope in a forward motion around the body. The rope must pass below your feet on each jump. Jumping and landing on the rope, or otherwise tripping before it passes below your feet does not count as a rep. When the movement is at the beginning of a workout, you may hold the rope when time begins.

Sit Up

Start each rep lying on the floor with your feet together and knees apart, and your fingers touching the ground above your head. Raise your upper body off the ground and reach between your knees to touch your feet with your fingers. You may do the movement with or without an abmat for support under your lower back. You may swing your hands forward while sitting up, put you may not use your hands to push off the ground, or pull forward from the thighs or knees.

Snatch/Power Snatch

The barbell starts on the ground at the beginning of each rep. The rep is complete when you hold the barbell overhead, in control, with your feet in line laterally, your knees and hips fully extended, and your arms locked out. You must bring the bar overhead in one continuous motion without letting it touch your shoulders or head. A full squat is not required. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground. The weight must contact the ground at the beginning of each rep, and you may not bounce the weight between reps. If there is no weight on the bar, you must start each rep with the bar below your knees.

Thruster

The barbell starts on the ground, not in a rack. Bring the barbell into a front rack position and squat down until your hip crease is below the top of your knee. Extend upward and push the bar overhead. Finish with the bar overhead, in control, and your knees, hips, shoulders and elbows fully extended. You can start a set of thrusters with a full squat clean as long as your hip crease passes clearly below the top of your knee. When the movement is at the beginning of a workout, you may grip the bar before time begins, but it must remain on the ground.

Toes to Bar

Start hanging below the pull up bar with your arms fully extended. Bend at the waist to bring your toes up to the bar. Both feet must contact the bar between the hands at the same time for the rep to count. In the down position between consecutive reps, your arms must be fully extended and your heels must pass behind the bar.

Wall Ball

Start with the medicine ball on the ground. While holding the ball, squat until your hip crease is below the top of your knee. Stand up and throw the ball toward the target. The center of the ball must contact the wall at or above the specified target height. You may not squat to contact any object in order to check the depth of the squat. If you drop the ball between reps, you may only pick it up from a dead stop on the ground, not from a bounce.

Weighted Box Over

Hold a weight throughout each repetition of a box over (see above). You may hold the weight any way you like, including resting the weight on your back or shoulders. When coming off the box, both feet must be back on the ground before you drop the weight.

Weighted Lunge

The barbell starts on the ground, not in a rack. Bring the barbell onto your back and hold it there while performing each lunge (see above).