Balancing Act, by Versalifts

Check out our Balancing Act event announcement, brought to you by VersaLifts (details in post)!

FORMAT

Chipper For Time (11 minute cap)

*Athletes complete synchro movements together, and split all other movements however they want.

• 50 cal row

• 15 worm clean and jerks

• 50 single arm dumbbell thrusters

• 15 synchro bar muscle ups

• 50 deficit handstand push-ups

Details: Both athletes will start at end of the floor, 3, 2, 1…one athlete will hop on the rower to begin chipping away at their 50 cal requirement. Athletes may rotate as little or as much as possible to meet the movement requirement. Once 50 cals are completed, both athletes move forward to complete 15 worm clean and jerks together. Next, both athletes move to the 50 dumbbell single arm thrusters, and again, may break up any way they want (when switching, one athlete must place dumbbell on ground and the other start from the floor - no handing off). Once all 50 reps are complete, both athletes move to the rig for synchro bar muscle-ups. The final movement is 50 deficit handstand push-ups, which again, can be completed and broken up any way they want. Workout is complete when both athletes cross the finish line.

DIVISION SPECIFICS

• RX

  • worm clean and jerks (140/115)

  • single arm dumbbell thrusters (70/50)

  • synchro bar muscle-ups

  • deficit handstand push-ups (4/2 inches)

• Intermediate

  • worm clean and jerks (115/90)

  • single arm dumbbell thrusters (50/35)

  • synchro bar pull-ups

  • handstand push-ups (with one ab-mat)

• Novice

  • worm clean and jerks (90/75)

  • single arm dumbbell thrusters (35/20)

  • synchro jumping pull-ups (each athlete can have 1 foot on the box - tipped at any height desired)

  • box push-ups (AKA, elevated push-ups on box edge, must tip box to 20 (men)/24 (women))

STANDARDS

row: athletes are responsible for turning rower on before workout begins - both athletes will begin at start line and proceed to rower. Anytime athletes rotate handle must be put back on rower and to resume athletes must slip feet into straps (even if they’re loose).

worm clean & jerk: rep begins with both athletes pull bag from floor to shoulder - stopping at shoulder, rep is complete when both athletes jerk worm overhead to other shoulder and show control simultaneously (athletes may then drop to floor or begin next rep - if athletes don’t show control on shoulders before dropping the rep does not count)

single arm dumbbell thruster: rep begins when athletes, with dumbbell in front rack position (with either hand), descends to show hip crease below knee crease in squat - rep is complete when athlete ascends (without any pause) showing full extension of knees, hips and arm (arm must be straight up to ceiling/by ear - think “head through” like a barbell thruster). Athletes may switch hands anywhere below their head (not above or it’s a no rep, for safety reasons). When athletes switch with one another, the barbell must be exchanged on the ground. (These are NOT alternating - complete any way you want.)

synchro bar muscle-ups: rep begins with athletes both hanging from rig and arms fully extended, rep is complete when both athletes ascend and show full extension with control (shoulders over rig) simultaneously (if one athlete gets up, the other fails, the successful athletes is permitted to wait at the top while their partner attempts again) - we DO allow for gliding kips

synchro pull-ups: rep begins with athletes both hanging from rig and feet behind the vertical plane and arms fully extended, rep is complete when both athletes ascend to show chins over horizontal plane of the rig simultaneously - if one athlete doesn’t achieve the necessary standards it’s a no-rep (athletes are permitted to do any variation of pull-ups including strict, kipping or butterfly)

synchro jumping pull-ups: rep begins with athletes both hanging from rig with arms fully extended and one foot (of each athlete) may be on box (at any height - athletes choice), rep is complete when both athletes ascend to show chins over horizontal plane of the rig simultaneously - if one athlete doesn’t achieve the necessary standards it’s a no-rep (EVERY rep must begin with arms fully extended so if you choose a box height that is too high for you that will be a hard standard to hit)

deficit handstand push-ups: rep begins with athletes in a full handstand position with arms locked out and palms on plates (fingers may hang off - you may NOT begin in a headstand position) - athlete descends to touch top of head to mat between plates, then ascends to show full handstand, controlled, with arms locked out (ONLY FEET/HEELS MAY BE TOUCHING WALL - no butt or shoulder contact with backboard)

handstand push-ups (with ab mat): rep begins with athletes in a full handstand position with arms locked out and palms on mat (fingers may hang off - you may NOT begin in a headstand position) - athlete descends to touch top of head to ab mat, then ascends to show full handstand, controlled, with arms locked out (ONLY FEET/HEELS MAY BE TOUCHING WALL - no butt or shoulder contact with backboard)

box push-ups (AKA elevated push-ups): rep begins with athlete in a plank position (straight body position, no saggy hips or pike) with arms locked out and hands on straight edge of the box - athlete descends to touch chest to box edge (maintaining straight body position) then rep is complete when athlete ascends back to start position with locked out arms and straight body position