Ascend Movement Standards

       Uncommon Movement Standard:

Any movement deemed uncommon, out of the ordinary, or used to amend, shorten, or change the accepted movement standard or range of motion, including line of action of any movement, will be disallowed.

1 – 1500m Row:
Athletes can use any Damper setting they like on the machine.
The screen must show 1500m BEFORE athlete releases the handle and begins to get off it.
In the Pairs divisions, athletes may split the work however they choose to.

2 – 100m Sled Push:
Rookie Division: Male individual, pairs and Mixed Pairs = 90kg, Female Individual and Pairs = 60kg
Pro Division: Male individual, pairs and Mixed Pairs = 140kg, Female individual and Pairs = 90kg

Both you and the sled must be completely behind the line before starting.
In order for a 10m length to count, the entire sled must cross over into the marked area.
All athletes must remain standing throughout the workout. You cannot push the sled from a kneeling position.
In the Pairs division, athletes may split the work however they choose, however only one athlete may push the sled at a time.

3 – 100m Sled Pull:
Rookie Division: Male individual, pairs and Mixed Pairs = 70kg, Female Individual and Pairs = 50kg
Pro Division: Male individual, pairs and Mixed Pairs = 90kg, Female individual and Pairs = 70kg

Both you and the sled must be completely behind the line before starting.
After pulling the sled 10 meters you run to the other side and pull the sled back again. You do this ten times for a total of 100 meters, after which the station is completed.
The Athletes feet must stay within the marked ONE METRE area while pulling the rope. Ie the athlete may only use the 1m marked area to move around while pulling.
In order for a 10m length to count, the entire sled must cross over into the marked area.
In the Pairs division, athletes may split the work however they choose, however only one athlete may pull the sled at a time.
All athletes must remain standing throughout the workout. You cannot pull the sled from a seated or kneeling position.

Penalty: If your feet leave the 1m marked area while you are pulling the sled, you are gaining an unfair advantage and will be required to stop and begin an entire 10m length again.

4 – 100 Lunges:
Rookie: unweighted
Pro: Male individual, Pairs and Mixed Pairs = 24kg, Female individual and Pairs = 16kg

Athletes must start with the Kettlebell in the goblet hold position, with a 2 handed grip on the bell, in line with the chest.
Lunges must be REVERSE – ie Step Back.
Before and after each repetition the athlete must return to a standing position with the athletes’ feet underneath them (on the centre line of tape), their knees and hips fully extended.
In order for a repetition to count, the athlete’s knee must touch the ground.
Lunges must be REVERSE – ie Step Back.

5 – 100 Kettle Bell Swing:
Rookie: Male individual, Pairs and Mixed Pairs = 12kg, Female individual and Pairs= 8kg
Pro: Male individual, Pairs and Mixed Pairs = 24kg, Female individual and Pairs = 16kg

Athletes start with the kettlebell off the ground, passing between the legs and finishing over the shoulder.
For a repetition to count, the WHOLE KB must pass above the athlete’s shoulder height when standing up tall and must be clear for the judge to see at the top of the swing.
Athletes’ arms must remain straight throughout. Elbows locked out.

6 – 50 Burpee Box Overs:
Rookie: Burpee + step onto box
Pro: Burpee + Jump onto box

The repetition begins with the athlete lying down, thighs and chest touching the ground, facing the box head on. The repetition is credited when the athletes’ feet hit the ground on the opposite side of the box.
The athlete’s thighs and chest must touch the floor in the burpee.
Both of the athletes’ feet must touch the top of the box.
No other part of the athletes body may touch the box during the repetition.

7 – 1500m Ski (Pairs include med ball hold):
Rookie: Male Pairs and Mixed pairs = 15kg, Female Pairs = 5kg
Pro: Male and Mixed Pairs = 30kg, Female Pairs = 15kg

Athletes can use any Damper setting they like on the machine.
The screen must show 1500m BEFORE athlete releases the handles GENTLY.
In the Pairs divisions, athletes may split the work however they choose to.
The whole med Ball must be held above the belly button and touching the chest.
Athletes cannot rest the ball on their shoulder.
You can only ski while the ball is IN THE HOLD POSITION.

Penalty: If an athlete begins to ski or continues to ski while their partner does not have the ball in the hold position, the team will need to complete a 5 burpee penalty before continuing. Should athletes continue to violate this rule, on the third penalty, athletes will be required to run a full 100m lap before continuing.

8 – 3000m Bike
Athletes can use any Damper setting they like on the machine.
The screen must show 3000m BEFORE athlete gets off the bike.
In the Pairs divisions, athletes may split the work however they choose to.

9 – Run:
Rookie: 200m
Pro: 400m

In the Pairs divisions athletes must BOTH complete the required distance and cannot begin to work on a station until BOTH members of the team are on the start mat for that station.