FORM GUIDELINES
PUSH-UPS
Chest to bar, full lockout at the top of the movement. Feet should remain uncrossed. Hips must stay in line with rest of body. Hand placement should be shoulder with or slightly wider than. Rep must be completed before form is broken. Athlete cannot take knee or break form until a complete lockout has been completed at the top of the movement in order for the rep to count.
PULL-UPS
Chin must clear the bar in order for the rep to count, only 90% to full lockout at the bottom of the pull-up shall be counted. Feet must remain uncrossed, in order for the rep to count. You must complete the lockout at the bottom of the rep before leaving the bar. Swinging or Rowing Pullups will not count.
DIPS
Shoulder to elbow ratio should be 90° or breaking 90 with full lockout at the top of the movement. Feet must remain uncrossed. Legs should move in unison - No alternating leg movement in a bicycle motion will be counted. No mule kicking to create momentum will be counted. A hinge at the hip is valid. The rep must be completed at the top of the movement with a lockout prior to leaving the dip bars in order for the rep to count.
BURPEES
Full range movement featuring a push-up at the bottom and jump at the top. Feet must leave the ground in order for the rep to count. Hands must be overhead & extended in order for the rep count. Hips must remain off the floor in the same form & expectation as a push-up with the hips in line with rest of body for the rep to count. No excessive forward lean shortening the range of motion. Hips on the ground will not count. A standing Burpee without a jump will not count. A jumping Burpee with hands at your chest will not count. Body expectation in the jump is to be as in line as possible.