05/10/2026
WOD 4 — MOVEMENT STANDARDS
FORMAT
You Go, I Go — Male then Female
Only one athlete works at a time. Complete each movement in order before tagging your partner to go. 1 round each!
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RX
4 m Handstand Walk
* Start with both hands behind the start line.
* Both hands must cross the 4 m line.
* If you come down, you must go back to the start line
8 Bar Muscle-Ups
* Start from a full hang with arms extended.
* Finish with arms fully locked out above the bar.
* Hands must stay on the bar.
10 Chest-to-Bar
* Start from a full hang.
* Arms must be fully extended at the bottom.
* Chest must clearly make contact with the bar.
12 Pull-Ups
* Start from a full hang with arms extended.
* Chin must clearly pass above the bar.
* Full extension at the bottom of every rep.
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INTERMEDIATE / MASTERS
Handstand Walk — 1 m increments
* Start with both hands behind the start line.
* Both hands must cross each 1 m marker.
* If you come down, continue from the last successfully completed distance.
8 Chest to Bar
* Full extension at the bottom.
* Chest must clearly contact the bar.
10 Pull-Ups
* Full extension at the bottom.
* Chin must clearly pass above the bar.
12 Toes to Bar
*Start from a hang with arms fully extended
*Toes must make contact with the bar
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BEGINNERS
4 m Bear Crawl Out & Back
* Bear crawl 4 m forwards, then 4 m backwards to the start.
* Both hands must cross the 4 m line before changing direction.
* Both hands must cross the start line to finish.
* Knees stay off the floor.
10 Jumping Pull-Ups
* Athletes may use a box to assist with the jumping pull-up.
* Start each rep with both elbows fully locked out.
* The athlete may jump from the floor or from the box.
* Chin must clearly pass above the bar.
* Return to full elbow lockout before the next rep.
15 Ring Rows
* Start with arms fully extended.
* Body stays controlled throughout.
* Rings must make contact with the chest.
* Return to full arm extension between reps.
20 Hanging Knee Raises
* Start from a hang with arms fully extended.
* Knees must come above hip height.
* Return to full arm extension before the next rep
