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CFSiD 2019 Workout 3

Complete as many rounds as possible in 9 minutes of:
20 single arm dumbbell hang clean and jerks
50 double-unders
50-ft. handstand walk
50 double-unders

Men perform 22.5kg dumbbell hang clean and jerk

Women perform 15kg dumbbell hang clean and jerk

Movement Standards & Scorecard Submit Score



This workout begins with the athlete standing in an upright position next to the dumbbell. After the call of “3, 2, 1… go,” the athlete may grab the dumbbell and complete 20 single arm hang clean and jerks. The athlete must complete 10 reps on one arm, before 10 reps on the other arm. Once all 20 dumbbell hang clean and jerks have been completed, the athlete will advance to their jump rope to complete 50 double-unders. Athletes will then complete a 50-ft. handstand walk before completing a further 50 doubleunders.

The athlete’s score will be the total number of repetitions completed within the 9-minute time cap. In the handstand walk, each 5-foot section will be equivalent to 1 repetition.


Dumbbell of appropriate weight for your division*†
Tape markings for the handstand walk
Jump rope

* Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell
on a scale. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

† The official weight is in kilograms. For your convenience, the minimum acceptable weights in pounds are 50 lb
(22.5kg.) and 35 lb (15kg.).

For each workout, be sure that the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video


Prior to starting, film the dumbbell to be used so that the loads can be seen clearly. Also film the measuring process
to establish the distance between markings on the floor for the handstand walk in such a way that all measurements can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so that all exercises can be clearly seen to meet the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Movement Standards & Scorecard Submit Score