Workout 20.3
For time:
21 deadlifts, 225 lb / 155 lb
21 handstand push-ups
15 deadlifts, 225 lb / 155 lb
15 handstand push-ups
9 deadlifts, 225 l /155 lb
9 handstand push-ups
21 deadlifts, 315 lb / 205lb
50-ft. handstand walk
15 deadlifts, 315 lb / 205lb
50-ft. handstand walk
9 deadlifts, 315 lb / 205lb
50-ft. handstand walk
Time cap: 9 min
The above workout weights are applicable for the following CFSiD Divisions:
Elite Individuals
Elite Teams
Masters Male 35-39
Masters Male 40-44
Masters Male 45-49
Masters Male 50-54
Masters Female 35-39
Masters Female 40-44
Masters Female 45-49
Masters Female 50-54
The below workout is applicable for the following CFSiD Divisions:
Masters Male 55- 59
Masters Male 60+
Masters Female 55-59
Masters Female 60+
For time:
21 deadlifts, 185lb / 125 lb
21 push presses, 95 lb / 65 lb
15 deadlifts, 185lb / 125 lb
15 push presses, 95lb/ 65 lb
9 deadlifts, 185lb / 125 lb
9 push presses, 95lb / 65 lb
21 deadlifts, 255lb / 165 lb
10 handstand push-ups
15 deadlifts, 255lb / 165 lb
10 handstand push-ups
9 deadlifts, 255lb / 165 lb
10 handstand push-ups
Time cap: 9 min
Workout 20.3 Movement Standards and Description