Deadlifts: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
Starting on the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the
bar. The arms must be straight throughout, any grip style (normal, mixed) is allowed. No bouncing, no straps, no
powerlifting suits or other tools.
Deadlift hold: Athlete A lifts up the bar and stops at the top of the deadlift position and holds this position as
long as Athlete B performs reps. If athlete A drops the barbell, athlete B needs to stop working.
Wall-ball shots: 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/wall height (3m target for both categories). If the ball hits low or does not hit the wall/target, it is
a “no rep.” If the ball drops 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.
Partner wall-ball shots: Athlete A performs one full wall-ball which is received by athlete B. If the ball drops,
athlete B must take the medicine ball from the floor, go to the bottom of a squat and thrown it to the target/wall.
Power Snatches: For the power snatch, the barbell begins on the ground and must be lifted overhead in one
smooth motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound.
Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. No part of
the body other than the feet may touch the ground during the repetition. The barbell must come to full lockout
overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. This
is not a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted
overhead is a “no rep.” A power snatch, muscle snatch or split snatch is permitted, so long as all requirements
Synchronised parameters: Both athletes need to be in a fully extended position overhead at the same time. If
athlete A is faster than athlete B, he must wait for athlete B at the top for the rep to count. If athlete A performs a
snatch while athlete B fails his/hers, athlete A can wait for athlete B at the top of the snatch.
Toes-to-bar: In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar.
At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and
behind the body. Both feet must come into contact with the bar at the same time, inside the hands.
Synchronised parameters: Both athletes need to touch the bar with both feet at the same time.
Ring Muscle-Up: 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.