Bodyweight Movements

Bodyweight Movements | Endurance Movements | Weightlifting Movements


Air Squat

The Air Squat begins with the competitor standing upright, with the hips and legs locked out in extension. To complete a repetition of an air squat the competitor must reach squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension.

Common faults that may result in a non-counted repetition for the Air Squat may Include: failing to have either hips and/or legs at full extension at the end of the movement; failing to reach squat depth during the movement.


Bar-Facing Burpee

A Bar-Facing Burpee begins with the competitor facing their barbell. The competitor will first jump their feet back and assume a push up position, perform a push-up, proceed to jump their feet back to about their hand placement, and jump over the barbell. During the push up portion of the movement the competitor’s chest and hips must contact the ground before proceeding through the next parts of the movement. During the jump the feet must leave the ground simultaneously. Intermediate division competitors may choose to lunge-step into and out of the push up portion of the burpee and may proceed to step over the bar instead of jumping, if they prefer. A repetition is completed when the competitor reaches the opposite side of the barbell from where they began the repetition.

Common faults that may result in a non-counted repetition for a Bar-Facing Burpee may include: not facing the bar while performing the burpee and/or when initiating the jump-over; failing to contact the hips and chest to the ground during the push-up portion of the burpee; if the competitor jumps laterally over the barbell instead of perpendicularly; if the competitors feet don’t leave the ground simultaneously when jumping; (Advanced) if the competitor fails to jump back and forward into and out of the push-up portion of the burpee.


Bar Muscle-Up

The Bar Muscle-Up is a gymnastic movement with the competitor starting at a full hang with their feet unable to reach the floor and bringing themselves to a stable position above the pull-up bar with elbows fully extended (pressed). At the beginning of a repetition the competitor’s feet must reach behind the vertical plane created by the pull up bar. At the completion of the movement the competitor’s shoulders must pass through the vertical plane of the pull up bar. The competitor may use whatever form they wish in order to achieve the completion of the movement except for the “glide kip” where the feet or knees raise above the horizontal plane created by the pull up bar as the athlete is completing the pulling motion.

Common faults that may result in a non-counted rep include: repetition beginning with elbow bend; not pressing out at the top of the movement (having elbow bend); using glide kip where the feet come above the horizontal plane during the pulling motion; feet not coming behind the vertical plane of the pull up bar at the beginning of the movement; shoulders not crossing the vertical plane of the pull up bar at the completion of the movement.


Bear Crawl

The Bear Crawl begins with the competitors hands and feet on the ground with their hips raised to a level higher than their shoulders, and hands behind the starting distance marker. The competitor must maintain a this position while crawling through the next or all distance markers. A repetition is counted once both feet pass a distance marker while the competitor maintains the aforementioned position. The competitor may not come out of this position OR turn around to begin another distance of crawling until their feet have passed the required distance marker.

Common faults that may result in a non-counted repetition for Bear Crawl may Include: not maintaining their hips above their shoulders; if the competitor does not begin a repetition with their hands behind a distance marker; if the position is not maintained until the feet pass through a distance marker.


Box Jump-Over

A Box Jump-Over repetition is counted when a competitor jumps off the ground with both feet simultaneously to the top of the plyometric box and then returns both feet to the ground on opposite side of the plyometric box. A competitor may choose to completely jump over the box without having to make contact on top of the box at all. The competitor may choose to face the box or jump laterally (sideways). Once on top of the plyometric box the competitor may choose to jump or step down to the opposite side in order to complete a repetition.

Box Step-Over

Box Step-Over – For Intermediate Divisions the competitor may choose to step up on top of the box rather than jumping. If the competitor decides to step up, then they may alternate feet as they choose and are not required to have both feet leave the ground simultaneously. The repetition will still only be counted as completed when both feet reach the ground together on the opposite side of the plyometric box from which they started. If the competitor begins stepping up on the box before both feet have reached the ground the repetition will not be counted.

Common faults for Box Jump-Over or Box Step-Over that may result in a non-counted repetition may include: a competitor may not jump diagonally over a corner of the box, thereby taking a much shorter route; if the competitor leaps with one foot leading the other (both feet don’t leave the ground simultaneously); both feet don’t completely reach the ground prior to the competitor starting the next repetition.


Burpee Pull-Up

A repetition for a Burpee Pull-Up consists or the Competitor completing a burpee followed by a jumping pull up. The Competitor will need a pull up bar that is 6 inches or greater from the top of their head when standing upright. To begin the competitor will go from a standing position to the ground, touching their chest and hips to the floor, then return to a standing position. After standing up from the burpee the competitor will perform a jumping pull-up. The Competitor’s chin must clearly rise above the pull-up bar for a repetition to count.

Common faults for a Burpee Pull-Up that may result in a non-counted repetition may include: not touching chest and/or hips to the ground during the burpee portion of the movement; failing to bring the chin above the bar during the pull-up portion of the movement.


Chest to Bar Pull Ups

Chest to Bar Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang with no elbow bend, and their feet unable to reach the floor. A repetition is completed once the competitor completes a pull up, bringing their clavicle (collar bone) or lower into contact with the pull up bar. Competitors can use strict, or any variety of kipping movement they desire to complete the work.

Common faults that may result in a non-counted rep include: not beginning a repetition with full arm extension (having an elbow bend); not clearly bringing the chest (collar bone or lower) into contact with the pull up bar.


Hand-Release Push-Up

The Hand-Release Push-Up is a bodyweight movement requiring the competitor to start in a plank position, with their feet and hands touching the ground; legs and arms are extended, feet are hip width or narrower, hands shoulder width apart. From this position the competitor will lower themselves to the ground, being sure that their hips and chest come into contact with the ground. Once touching the ground, the competitor will briefly lift both hands up, and then return them to the ground to push themselves back into the position they had started in. Performing the movement described above constitutes a single repetition.

Common faults that may result in a non-counted repetition for hand-release push-ups include: if the competitor does not keep a plank-like position during the movement and they “worm” up or down; if the competitor fails to touch their hips or chest to the ground at the bottom of the movement; if the competitor fails to briefly lift up both hands from the ground at the bottom of the movement; if the competitor fails to have arms and legs positioned correctly as described above in the movement standard; if the competitor fails to keep their legs extended, or their knees come into contact with the ground during the upward position; or finally, if the competitor does not initiate their first consecutive repetition from the up position.


Handstand Push-Ups

The Handstand Push-Up begins with the Competitor achieving a handstand position against the wall with their hands within a 3′ wide and 2′ deep box. The Competitor’s back and buttocks are not allowed to touch wall at the beginning or end of a repetition. The competitor must then lower their head to the ground and then press out back to the handstand position which they started at. The competitor’s hands must remain inside the 3′ x 2′ box the entire time with the exception of the finger tips. Furthermore, the competitors legs must be at full extension at the beginning and end of each repetition, with only the heels touching the wall, and legs shoulder width apart.

Common faults that may result in a non-counted repetition for Handstand Push-Ups may include: Not maintaining hands within the 3′ x 2′ box throughout the movement; if the competitors back or buttocks touch the wall at the beginning or end of a repetition; if the competitor’s head doesn’t touch the ground when lowering themselves during the repetition; if the arms or legs fail to reach extension at the beginning and end of each repetition; if the legs are greater than shoulder width apart at the conclusion of a repetition.


Handstand Walk

The Handstand Walk begins with the competitor kicking up into a handstand with hands behind the starting distance marker. The competitor must maintain a handstand and walk through the next, or all distance markers. A repetition is counted once both hands pass a distance marker while the competitor maintains a stable handstand position.

Common faults that may result in a non-counted repetition for Handstand Walk may Include: not achieving a handstand position before attempting to walk forward (both hands are not on the ground before moving); if the handstand position is not maintained between distance markers; if the handstand position is not maintained and stable while crossing a distance marker.


Jumping Pull Up

A Jumping Pull Up will require the competitor to select a pull up bar that is 6 inches or greater from the top of their head when standing upright, feet together, hips extended. A competitor may utilize equipment, such as stacking plates under a pull up bar, in order to achieve this height relative to the pull up bar. Each repetition will begin with the competitor having their arms at full extension. Each repetition will end with the competitor performing a pull up motion and having their chin raise above the pull up bar. The competitor may use their legs to perform a jumping motion to assist each pull up but will still be required to lower themselves to bring their arms to full extension (hang) at the beginning of each consecutive repetition.

Common faults for a Jumping Pull Up that may result in a non-counted repetition may include: not accurately choosing the correct height of a pull up bar – whether they measure questionably with arms not at shoulder width, or legs bent while measuring, etc.; not bringing their arms to full extension at the beginning of each repetition, not reaching their chin above the bar in order to complete each repetition; or using any additional assistive device, such as a band, to help achieve a repetition.


Knee Raises

The modified version of Toes to Bar for the Intermediate division is ‘Knee Raises’. A Knee Raise is a bodyweight movement starting with the competitor hanging at full extension from a pull-up bar with no bend in the arms, elbow, and their feet unable to reach the floor with their legs at full extension. The movement is completed when the competitor reaches their knees above the level of their hips. At the beginning of each repetition the competitor’s feet must extend behind the vertical plane of the pull-up bar.

Common faults that may result in a non-counted rep include: knees not reaching a point above the hip; feet not reaching behind the aforementioned vertical plane during the extension of the hang (at the beginning of each repetition).


Lateral Bar-Over Burpee

A Lateral Bar-Over Burpee begins with the competitor perpendicular to their barbell. The competitor will first jump their feet back and assume a push up position, perform a push-up, proceed to jump their feet back to about their hand placement, and jump laterally over the barbell. During the push up portion of the movement the competitor’s chest and hips must contact the ground before proceeding through the next parts of the movement. During the jump the feet must leave the ground simultaneously. Intermediate division competitors may choose to lunge-step into and out of the push up portion of the burpee and may proceed to step over the bar instead of jumping, if they prefer. A repetition is completed when the competitor reaches the opposite side of the barbell from where they began the repetition.

Common faults that may result in a non-counted repetition for a Lateral Bar-Over Burpee may include: failing to contact the hips and chest to the ground during the push-up portion of the burpee; if the competitor jumps perpendicularly over the barbell instead of laterally; if the competitors feet don’t leave the ground simultaneously when jumping; (Advanced) if the competitor fails to jump back and forward into and out of the push-up portion of the burpee.


Pistol (One Legged Squat)

The Pistol is a bodyweight movement that begins with the competitor standing up straight, with legs, and hips extended. The movement requires the competitor to then reach squat depth with one leg: the crease of their hip beneath their knee level, and then to return to a standing position with their legs and hips at extension. Meanwhile, the leg not completing the squat movement must not touch the floor or any other implement during the movement. A competitor may hold the inactive leg with their arms during each repetition. Performing the movement described constitutes a single repetition. Pistol’s are required to alternate feet each repetition unless otherwise noted.

Common Faults that may result in a non-counted repetition include: not starting the movement with extension of legs and hips; not reaching full squat depth: hip crease not beneath the knee level; failing to complete a repetition by returning hips and legs to full extension; using hands and arms to assist by resting or pushing off of legs or by holding on to any other assistive device; if the inactive leg/foot touches the ground during a repetition.


Pull-Up

Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang from a bar with no elbow bend, and their feet unable to reach the floor. A repetition is completed once the competitor completes a pull up, bringing their chin clearly above the height of the pull up bar. Competitors can use strict, or any variety of kipping movement they desire to complete the work.

Common faults that may result in a non-counted rep include: not beginning a repetition with full arm extension (having an elbow bend); not clearly bringing the chin above the height of the pull up bar.


Ring Muscle-Up

The Ring Muscle-Up is a gymnastic movement with the competitor starting at a full hang with their feet unable to reach the floor and bringing themselves to a stable position above the rings with elbows fully extended (pressed out). At the completion of the movement the competitor’s shoulders be stabilized above the rings. The competitor may use whatever form they wish in order to achieve the completion of the movement such as kipping or strict.

Common faults that may result in a non-counted rep include: repetition beginning with elbow bend; not pressing out at the top of the movement (having elbow bend); shoulders not stabilized above the rings at the completion of the movement.


Sit Ups

The Sit Up will require the competitor to maintain their feet and buttock on the ground. A repetition begins with the competitors shoulders contacting the ground, and in order to achieve this position the competitor must touch their hands to the floor above their head. Next, the competitor will “sit up” to an upright position, and in order to achieve this position the competitor will be required to touch their hands to their shoelaces. A competitor may choose to utilize an ab-mat if they prefer.

Common faults that may result in a non-counted repetition for a Sit Up may include: failing to start a repetition with their shoulders contacting the floor (Hands touching the floor above their head); failing to finish a repetition sitting in an upright position (hands touching the standard shoelace area on the front of their feet).


Toes to Bar 

Toes to Bar is a gymnastic movement requiring the competitor to bring both feet, simultaneously, to the pull-up bar. The movement will start with the competitor at a full hang, with no elbow bend, and their feet unable to reach the floor. The movement is completed when the competitor reaches their toes, or tops of feet to the pull up bar in-between their hands on the bar which they are hanging from. At the beginning of each repetition the competitor’s feet must extend behind the vertical plane of the pull-up bar.

Common faults that may result in a non-counted rep include: feet not touching the pull up bar at all or not together; feet not reaching behind the aforementioned vertical plane during the extension of the hang; the feet contacting the pull up bar in a position wider than the grip established by the competitor.