JEKYLL AND NOWHERE TO HYDE, BY KAIZEN HEALTH & WELLNESS
(*SEE VIDEO EXPLANATION AND GENERAL FLOOR FORMAT AT BOTTOM)
FORMAT
For Time - Each athlete gets a time/score (cap: 13 minutes)
*Athletes will start at opposite ends of the competition floor working their way to the other side, meeting in the middle to complete “synchro” burpees over wall, then parting ways again to complete the remaining side. (Athlete 1 will begin at the top of the list working their way down, stopping at the burpees over wall - Athlete 2 will begin at the bottom of the list working their way up, also stopping at the wall - burpees over wall are completed together.)
rope climbs (quantities and movements vary by division)
handstand push-ups (quantities and movements vary by division)
20 box step-overs (weights vary by division)
double-unders (quantities and movements vary by division)
15 synchro burpees over wall (synchro at the bottom of the burpee - over wall one athlete at a time)
20 axle bar hang cleans (weight vary by division)
25 axle bar front squats (weight vary by division)
30 axle bar deadlifts (weight vary by division)
Details: 3, 2, 1…athletes 1 (doesn’t matter who it is) begins at the rope climbs on one end of the floor working their way down the movement list until they get to the wall, where they meet their partner. Simultaneously, athlete 2 begins at the axle bar deadlift at the opposite end of the floor. If one athlete gets to the wall before the other, they must wait. Burpees over wall are done together, then athletes part ways continuing to opposite end of the floor from where they began. Both athletes will receive a score, which is time. If an athlete gets capped, a second is added to the cap time for each rep not completed.
DIVISION SPECIFICS
RX
rope climbs (3 legless + 2 regular (NO JUMP on both) / 1 legless + 4 regular (NO JUMP on both))
deficit handstand push-ups (4”/2”)
box step-overs (53/35, 24” for men and women)
125 double-unders
axle bar hang clean (135/95)
axle bar front squat (155/115)
axle bar deadlift (205/165)
Intermediate
rope climbs (CAN jump, 5/3)
wall walks (7/5)
box step-overs (53/35, 20” for men and women)
75 double-unders
axle bar hang clean (115/75)
axle bar front squat (135/95)
axle bar deadlift (185/125)
Novice
rope progressions (8/6)
seated plate press (35/15)
box step-overs (20” for men and women, no weight)
75 singles
axle bar hang clean (95/45)
axle bar front squat (115/55)
axle bar deadlift (165/85)
STANDARDS
legless rope climb: athletes may NOT jump into climb - rep begins with feet on floor and hands on rope - athletes may then begin pulling and ascend - rep is complete when athlete touches crossbar at top AND descends in full control - FEET MUST TOUCH FLOOR BEFORE LETTING GO (aka, NO JUMPING DOWN - athletes MAY use feet during descent)
intermediate rope climb: athlete may jump - rep begins when athlete ascends (men will touch crossbar at the top, women will touch the top of the rope fixture which is slightly lower) - rep is complete when athlete descends in full control - FEET MUST TOUCH FLOOR BEFORE LETTING GO (aka, NO JUMPING DOWN)
novice progression (ground-to-stand) rope climb: athletes begin rep flat on back WITH ROPE COMPLETELY VERTICAL (no angle - we don’t care where the feet are placed but shoulders must be directly under the rope), athlete ascends to a full stand (knees and hips extended), then descends down, controlled, back to start position to finish rep
deficit handstand push-ups: reg begins in a handstand position with both palms on plates which will be pre-set and not allowed to move (NOT WITH HEAD ON GROUND) - athlete descends to show head making contact with ground, then ascends to show full extension of arms, hips and knees (straight body position) with only the heels in contact with the wall (butt may NOT be in contact with the wall to finish rep)
wall-walks: reg begins with athlete on ground and their hands, chest, thighs and toes in contact with the floor, athlete walks feet up and hands in (a line will be taped 16” from the upright/wall) - both hands must fully cross line with feet on wall, then athlete may descend by walking hands out and feet down (SHOWING CONTROL THROUGHOUT - if athlete just drops to the ground it’s a no-rep) - rep is not complete until athlete is back to ground with hands, chest, thighs and toes touching ground (please note that the board wall walks will be completed on is only 24” wide so feet must remain narrow)
seated plate press: rep begins with athlete seated in an L position, legs straight out, and plate edge in lap - athlete will then press plate overhead to show full extension of arms AND head through the window (ears in line with arms or in front of) to complete rep (plate comes down to athlete lap each time - doesn’t need to lay flat on lap, only edge must touch top of thighs)
box step-overs: rep begins with athlete facing square edge of box and stepping to the top of the box - both feet must be in contact with the top of the box simultaneously and hands may NOT be used - rep is complete with athlete jumps or steps down to the other side (RX and Intermediate athletes will have weight and may hold it in any way they like)
double-unders: rep begins with rope behind athlete’s feet, and is complete when rope rotates forward and under feet twice in a single jump
singles: rep begins with rope behind athlete’s feet, and is complete when rope rotates forward and under feet once in as athlete jumps
synchro burpee over wall: athlete begin rep with synchronized chest-to-deck - once athletes simultaneously show bottom sychronization, one or both athletes can ascend and jump over wall one at a time - once both athletes are over wall, rep is complete
axle bar hang clean: rep begins when athlete fully deadlifts the axle bar, then descends to hang keeping bar ABOVE top of knees - athlete pulls and catches rep in front rack, rep is complete when athlete shows full extension of knees and hips PLUS elbows slightly in front of barbell, SHOWING CONTROL (if your elbows don’t come through, or you don’t stand with before bringing barbell back down, it’s a no-rep) ***these can be tricky, we suggest suicide grip and keeping barbell close for best control
axle bar front squat: rep begins when athlete has barbell in front rack position and descends to show hip crease below top of knee - athlete stands to show full extension of hips and knees to complete rep
axle bar deadlift: rep begins with athlete holding bar and ascending, rep is complete when athlete shows full extension of hips and knees AND shoulders slightly behind barbell (standard OR reverse grip is acceptable) - athletes may NOT bend arms in descent as it indicates “bounding” barbell into next rep
SCORING
This is worth 2 full events. Score 1 is athlete 1’s time. Score 2 is athlete 2’s time (if you cap out we add .01 of a second for every rep not completed - each cal is worth 1 rep, and the hand-walks are each worth one rep).