Qualifier Four
Pro/Amateur/Team Division
(Masters 35-39, Masters 40-44)
4 MINute AMRAP
3 Ring Muscle Ups
6 Strict Handstand Push Ups
36 Double Unders
If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible

Prior to the start of the workout, athletes must create a box for their hand and head placement. Learn more about setting the correct Handstand Push Up line at the bottom of this section. Also set your clock to 8 minutes in case you finish the 4 Rounds in 4 minutes. 

This workout begins with the athlete standing under the rings. At the call of “3, 2, 1, go,” the athlete will have 4 minutes to perform as many repetitions as possible of 3 Ring Muscle Ups, 6 Strict Handstand Push Ups, and 36 Double Unders. If an athlete completes 4 rounds in under 4 minutes, they will be rewarded 4 more minutes to complete as many rounds as possible of the same triplet, making it turn into an 8 minute AMRAP. If the athlete completes the 4 rounds in under 4 minutes, they do not have to wait for the clock to hit 4 minutes before they start. They can start their 5th round as soon as their 4th round is finished. 

The athlete’s score for Qualifier 4 will be total number of repetitions the athlete completes in either 4 minutes, or if the athlete is rewarded, 8 minutes. 

HANDSTAND PUSH UP MARKER

Prior to starting, each athlete must mark a 36-inch wide and 24-inch deep box on the floor. You may use 25# plates and with an abmat in the middle, but you still must mark the box on the plates.

ALL WORKOUTS MUST BE RECORDED.

We will contact all qualifying athletes to submit one workout post-qualifier. This is to ensure quality control. We suggest using an app like WeTime to record your qualifier workouts.


Movement Standards


Ring Muscle Ups
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself 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.

Strict 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 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 makes contact with 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 duration of movement, but must touch the wall 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 NOT ALLOWED FOR STRICT HANDSTAND PUSH UPS.
                    
Double Under
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

Kipping Handstand Push Up
Each handstand push-up begins and ends with the arms fully locked out and the heels on the wall. The athlete must place their hands inside a 36 inch wide and 24 inch deep box. At the bottom the head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch the wall at the top of the movement when the arms are fully extended. Kipping is allowed. 

Hand Release Push Ups
For Community athletes, a straight body position must be maintained throughout the push-up. No snaking, sagging or pushing up from the knees is allowed. The elbows must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple line or above) must touch the floor and the hands must be lifted.

Chest to Bar Pull Ups
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. At the top, the chest must clearly come into contact with the bar below the collarbone.

Chin Over Bar Pull Ups
This is a standard chin over 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. At the top, the chin must clearly break the horizontal plane of the bar.

Equipment

  • Set of gymnastic rings hung so you can successfully perform a muscle up
  • A box mark for the handstand push ups
  • Jump Rope

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.


Video Submission Standards


Prior to starting, film the measuring of the height, width and depth of the handstand push up markers so all measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.


Qualifier 4 Workout Variations


Pro/Amateur/Team Division
(Masters 35-39, Masters 40-44)        
4 MINUTE AMRAP
3 Ring Muscle Ups
6 Strict Handstand Push Ups
36 Double Unders
If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible making it an 8 minute AMRAP

Masters 45-49 Men Division        
4 MINUTE AMRAP
3 Ring Muscle Ups
6 Kipping Handstand Push Ups
36 Double Unders
If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible making it an 8 minute AMRAP

Masters 45-49 Women Division/Masters 50+
4 MINUTE AMRAP
3 Chest to Bar Pull Ups
6 Kipping Handstand Push Ups
36 Double Unders
If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible making it an 8 minute AMRAP

Intermediate/Scaled Division
(Teens 14-15, Teens 16-17)        
4 MINUTE AMRAP
3 Chest to Bar Pull Ups
6 Kipping Handstand Push Ups
36 Double Unders
If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible making it an 8 minute AMRAP

Community Division         
4 MINUTE AMRAP
3 Chin Over Bar Pull Ups
6 Hand Release Push Ups
62 Single Unders
If athlete completes 4 Rounds in 4 minutes, athlete will be rewarded 4 more minutes to complete as many rounds as possible making it an 8 minute AMRAP


Need a visual demo of this workout? Watch athlete Lisa Bender Thiel complete this workout. NOTE: This is just a demo of an athlete moving through the qualifier workout. Athletes must follow the video submission rules and workout standards listed above.