Movement standards

What your division lifts

Every movement and prescribed load, division by division. Check what you'll be lifting before you enter.

MovementWomenMen

Back Squat35 kg—

Barbell Snatch25 kg—

Bike✓—

Box Jump20", no stepping up—

Clean35 kg—

DB Snatch15 kg—

DB Thruster15 kg—

Deadlift35 kg—

Dual DB Step Over10 kg—

KB Swing16 kg—

LungeBarbell 20 kg—

Plate Ground to Overhead15 kg—

Pull-upsLess volume or Can sub—

Row✓—

Run✓—

Thruster30 kg—

Toes to BarLess volume or Can sub—

Wall Ball6 kg—

This table is a general guide only — it may not include every movement used, and not all movements listed will necessarily appear. Exact loads are confirmed with each workout release.