5 Minute Time Cap

1 Round:
25 Foot Axle Bar Front Rack Lunge 170/120lb
25 Wall Balls 20lb/10ft, 14lb/9ft
50 Foot Handstand Walk *5 Foot Minimum*
2 Rounds:
6/4 Ring Muscle Ups
12 Kipping Handstand Pushups
Cross finish line

Event Description
The Athlete will begin on the mat in front of the axle bar. On the call of 3,2,1 Go, Athlete’s will begin by completing the 25-foot front rack walking lunge with their axle bar. This workout is complete when the Athlete crosses the finish line or the time cap expires. Your score is your time or CAP+repetitions completed.

Movement Standards

Axle bar front rack walking lunge:

  • the bar must be held in the front rack position, crossing your arms is allowed.
  • The trailing knee must contact the ground.
  • The knee and hip must reach full extension on the top of each rep. Stepping through is fine as long as movement standards are met.
  • A minimum of a 5-foot section must be completed before setting the bar down.
  • 5 feet equal 1 point.

Wall Ball

  • In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target
  • The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Handstand Walk

  • The athletes must stand behind the start cone.
  • They must kick into the handstand within the designated area and commence walking an unbroken 10-foot increments. The Handstand walking lane will be 25 feet long.
  • The hands must clearly pass the 10-foot cone for the attempt to count. If an athlete falls before their hands pass the 10-foot cone, then they must restart the attempt or (for teams) pass the attempt to the next member.
  • Each 5-foot increment successfully completed will equal 1 point.

Handstand Push Up

  • 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. At the top of the rep the feet must be in contact with the wall. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep. Strict handstand push ups are allowed.
  • Max hand width will be 34”
  • Your fingers can be outside of the taped lines, however your palms must be clearly visible within the taped lines.

Ring Muscle Up

  • In the muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground.
  • The heels may not rise above the height of the rings during the kip.
  • The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Chest to Bar Pull Up

  • 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 the feet off the ground.
  • At the top, the chest must clearly come into contact with the bar below the collarbone.

Kettlebell Sumo Deadlift High Pull

  • The kettlebell must be brought back to ground between each repetition.
  • 2 hands must always be on the kettlebell.
  • The top of the handle must clearly be raised above the athletes’ collarbone with knees and hips in full extension.

Single Arm Overhead/Front rack Walking Lunge

    • Any arm may be used on any given set.
    • 10 foot minimum before switching arms or setting the kettlebell down.
    • Kettlebell or dumbbell must be held in the overhead position, or for the front rack, it must be held in front of the torso, not off to the side.
    • The back knee must make clear contact with the ground at the same time as your partner and you must both be in the upright position before beginning your next repetition.
    • You may step through as long as you reach a full upright position with open hips at the top of the rep.
    • Both feet will start off the mat and finish off the mat with the kettlebell in the overhead position.
    • 1 Point for every 5-foot section completed.


  • If you drop the kettlebell or dumbbell at any time you will receive a penalty. Resulting in 30 seconds being added to your time for each drop, or if the workout is not finished under the time cap 5 reps will be taken off your score for each drop.


Pull Up

  • The arms must be fully extended at the bottom at the start.
  • At the top, the chin must clear the horizontal plane of the bar.
  • Kipping or butterfly pull-ups are all allowed if all the requirements are met.

Hand Release Push Up

  • The Hand release push up starts in the bottom position with the athlete’s chest, hip and legs resting on the ground.
  • The hands are lifted off the floor, so the judge can clearly see the hands have been raised.
  • The athlete will then push themselves to the top position from the feet and support themselves with their elbow straight and their body in a straight position from the ankles through to the shoulders.
  • The athlete’s feet must remain on the ground at all times.