Movement standards

What your division lifts

Pick your division and check the movements before you register. If something here would stop you, there’s a division below it that won’t.

MovementWomenMen

BikeYY

Box Jump20" · Can step24" · Can step

DB Snatch10 kg15 kg

DB Thruster10 kg15 kg

DeadliftY · 40Y · 60

Dual DB Step Over10 kg · One dumbbell15 kg · One dumbbell

Front Squat25 kg35 kg

KB Swing16 kg · Russian24 kg · Russian

Power Clean25 kg40 kg

RowYY

Shoulder to Overhead25 kg40 kg

Shuttle RunYY

Thruster15 kg25 kg

Toes to BarKnee raisesKnee raises

Wall Ball6 kg9 kg

A general guide — it may not cover every movement. Exact loads are confirmed with each workout release.