MCQ 25.1 A+B:

On a 10:00 clock, complete:

1000/800m Row (Score A)

(Immediately into Score B)

21-15-9

Lateral burpee over dumbbell

Single dumbbell deadlift

*If completed before 10:00, add 5:00 and complete:

15-12-9

Handstand push-up

Single dumbbell hang to overhead

*If completed before 15:00, add 5:00 and complete:

9-6-3

Wall walk

Single dumbbell devil press

Time cap: 20 minutes

♀35-lb dumbbell

♂50-lb dumbbell

Scorecard -> Click here for scorecard

• You may start on your rower.
• Screen must be clearly “zeroed” out.
• After the call of “go”, pick up the rower handles and complete 1000/800m.
• You then complete 21 lateral burpees over the dumbbell as well as single dumbbell deadlift.
• Repeat this sequence for 15 reps and then 9 reps of each movement.
• If all designated meters and 90 reps are completed within the 10:00 window, you will earn an additional 5:00 to complete;
• 15 handstand push up as well as single dumbbell hang to overhead.
• Repeat this sequence for 12 reps and then 9 reps of each movement.
• If all 72 reps of the second couplet are completed within the 15:00 window, you will earn an additional 5:00 to complete;
• 9 wall walk as well as single dumbbell devil press.
• Repeat this sequence for 6 reps and then 3 reps of each movement.
• Time stops after the final single dumbbell devil press reaches full extension overhead.
• This is a two score workout. Part A - time to complete 1000/800m row. Part b - time it takes to complete entire workout or reps completed within designated time cap (10:00, 15:00, or 20:00).

Notes

• Hands must be off row handles when starting.
• Alternating hands on Hang to overhead and devil press is NOT required.
• There is no designated floor plan.
• Must show dumbbell weight, wall walk, and handstand push up measurements in one continuous video before beginning the workout.
• Must use WODProof or similar app (WETime, etc) to record video.
• A video link is required for your score to be valid.
• Row screen must be clearly seen on video through entire row.
• Athlete is not permitted to leave video screen during working portion of workout.
• Row meters are not counted towards total repetitions.

Row

• The monitor on the rower must be set to zero at the beginning of the row.
• The athlete cannot touch the row handles until the workout has started.
• The athlete must stay seated on the rower until the monitor reads 1000/800m.

Single dumbbell deadlift

• The athlete must hold the dumbbell by the handle, outside the legs. Sumo deadlifts are not allowed.
• Each rep begins with at least the front head of the dumbbell touching the ground.
• The rep is credited when the athlete’s hips and knees are at full extension, and the athlete’s head and shoulders are in line vertically over the hips.
• Deliberate bouncing of the dumbbells is not allowed.

Single dumbbell hang to overhead

• After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at their side or between the legs.
• From there the athlete may perform any movement to get the dumbbell overhead with an extended arm.
• Muscle clean, power clean, squat clean or split clean into a press, push press, push jerk, or split jerk.
• Muscle snatch, power snatch, squat snatch.
• If any split movement is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.
• The non-working hand may not come in contact with the body or the dumbbell while the dumbbell is being lifted.
• Athletes may use two hands while lowering the dumbbell between reps.
• At the top, the arm, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
• Once the athlete has reached lockout, the rep will count.

Single dumbbell devil press

• Athletes will start each rep with the dumbbell on the ground.
• with the hand on the handle you will perform a burpee.
• Chest, thighs, and feet in contact with the ground at the bottom.
• The athlete will continue the burpee while holding onto the dumbbell.
• The athlete can use any method to get the dumbbell from the ground to overhead
• Clean and jerk or snatch style are permitted.
• The rep is counted when the arm is locked out overhead with hips, knees, and shoulders at full extension.

Lateral burpee over dumbbell

• Start on one side of the dumbbell.
• The chest and thighs must touch the floor at the bottom of each rep.
• Return to both feet with the hands off the floor.
• Jumping or stepping in and out of the bottom of the burpee is permitted.
• Get over the dumbbell, jumping is not required.
• Some portion of both feet must clearly pass over the dumbbell (not around it).
• The rep is credited when both feet are on the opposite side of the dumbbell.

Handstand push-up

• The athlete must perform the handstand push-ups with both hands touching the tape line 10 inches from wall to the tape’s far edge.
• This tape line must be 30 inches long and no wider than 2 inches
• Any portion of the athlete’s hands may be touching the line (fingers ok).
• The arms must be fully extended and in line with the body before the athlete may descend.
• Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.
• Both hands must remain on the designated tape line.
• If one or both hands is not touching the tape line at any time, the rep will not count. the athlete will need to start again from the lockout position.

Wall walk

• Mark a tape line to designate the start/finish line of the rep. Measure from the wall to the edge of the tape that is closest to the wall.
• For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each rep.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall. This is the same line you will use for the handstand push-up.
• both hands must remain on the tape until both feet are on the wall.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is ok).
• At the top of the movement, both hands must touch the tape line at the 1o inch mark before the athlete can descend.
• any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.

Are you a coach or gym owner? We've designed a 60-minute class structure guide to prepare your class for 25.1.

This guide includes a structured whiteboard briefing, a progressive warm-up, and movement-specific drills to refine technique with scaling options to ensure inclusivity for all fitness levels. The session wraps up with a guided cool-down and mobility work to promote recovery.

Download HERE

Workout scores must be submitted by 6pm CST on Wednesday, March 26, 2025. Late submissions will not be accepted.

Judges are NOT required. However, video recordings are required upon submission of a workout score.

Submissions without video recordings will NOT be valid.

Athletes should use WODProof or a similar app to record their workout.

Download WODProof HERE. 

Click HERE to read how to submit your score via Competition Corner.