Rules

Becoming an Official WSWCF Calisthenics World Record Holder

You might have what it takes to become a WSWCF Calisthenics World Record Holder.

 

I. Criteria for WSWCF Calisthenics World Records

 

II. Application Process

  1. Complete application and approval process before the attempt for the world record using the following link: https://forms.gle/nsCH4vYVd6q3oBHNA
  2. Once the application has been approved, the applicant will provide video evidence and witness certification according to the guidelines in section V below.

 

III. Age Requirements

The minimum age of self-consent for World Records is 18. Anyone between the ages of 16 -18 must provide a written consent from a parent/guardian as a requirement to attempt these records. It is not permitted for individuals under the age of 16 to attempt or hold records which are considered unsuitable for minors.

 

IV. Safety Requirements

The WSWCF encourages all participants to observe the strictest standards of safety. Therefore, the athlete is 100% responsible for all liability. The WSWCF is not liable for any attempts to break world records.

 

V. World Record Attempt Evidence

1) Video Evidence

2) Witness Certification

3) Email videos and a signed electronic form or picture of the witness certification to wswcf.worldrecords@gmail.com

4) Allow for processing time and evaluation of attempt.

 

VI. WSWCF World Record Challenges Guidelines

Male Categories

TYPE STATIC
Exercise Human Flag
Description The body is parallel to the ground supported by a vertical or horizontal bar
Guidelines/Rules for Exercise Human flag position begins and ends with straight arms and straight body parallel to the ground.
The elbows are locked; the knees are locked; the legs are closed.
Maintain static hold.
Measure length of time until good form is lost.
Minimum Time: 40 seconds

 

TYPE DYNAMIC
Exercise Human Flag Side/Horizontal Pull
Description The body is parallel to the ground supported by a vertical or horizontal bar but with pulling mode towards the bar
Guidelines/Rules for Exercise Begin and end in human flag position with straight arms and straight body parallel to the ground.
The elbows are locked; the knees are locked; the legs are closed.
Pull sideways until the chin reaches beyond the bar maintaining the body parallel to the ground; return to start and repeat.
Reps are counted until good form is lost.
Minimum Reps: 20

 

TYPE STATIC
Exercise Full Planche
Description The body is held parallel to the ground while being supported above the floor by straight arms
Guidelines/Rules for Exercise Straight arms; stop when the body looses its linearity.
Minimum Time: 20 seconds

 

TYPE STATIC
Exercise Front Lever
Description The body is completely horizontal and straight with the front of the body facing upwards
Guidelines/Rules for Exercise Straight arms; no false grip; straight knees
Minimum Time: 35 seconds

 

TYPE STATIC
Exercise Back Lever
Description The body is completely horizontal and straight with the front of the body facing towards the floor
Guidelines/Rules for Exercise Straight arms; no close grip; straight knees
Minimum Time: 40 seconds

 

TYPE DYNAMIC
Exercise Back Lever Hefesto
Description Pulling with a chin grip back lever
Guidelines/Rules for Exercise Start with body parallel to the ground.
Pull up and rotate upwards until the lower back reaches the bar and arms lock; maintain straight knees; return to start position and repeat.
Reps are counted until good form is lost.
Minimum Reps: 8

 

TYPE STATIC
Exercise Full Maltese
Description The body is held parallel to the ground while being supported above the floor by straight wide open arms.
Guidelines/Rules for Exercise Hold body parallel to the ground with straight arms wide open.
The chin is close to the floor; no dead wide planche.
Maintain static hold until the body looses its linearity.
Minimum Time: 10 seconds

 

TYPE DYNAMIC- BODY WEIGHT OR ADDED WEIGHT
Exercise Pull Ups
Description The body is completely straight(no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight.
Pull until your chin gets above the bar, then go to start position and repeat.
Reps are counted until good form is lost and there is no body swing, chin gets above the bar every time, etc.
Body Weight Minimum Reps: 45
Added Weight Minimum Reps: 16kg – 30; 24kg – 25; 32kg – 22

 

TYPE DYNAMIC- BODY WEIGHT OR ADDED WEIGHT
Exercise Dips
Description The body is completely straight(no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight.
Body goes straight to the ground until your elbows get to 90 degree angle or lower.
Reps are counted until good form is lost and there is no body swing, elbows get to 90 degree or lower every time, etc.
Bodyweight Minimum Reps: 100
Added Weight Minimum Reps: 16kg – 30; 24kg – 25; 32kg – 22

 

TYPE DYNAMIC- BODY WEIGHT OR ADDED WEIGHT
Exercise Muscle Ups
Description The body is completely straight(no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight
Pull explosive till your body goes above the bar to straight bar dip, then fully straight the arms and go to start position
Reps are counted until good form is lost and there is no body swings.
Bodyweight Minimum Reps: 20
Added Weight Minimum Reps: 10kg – 15 ; 15kg – 12 ; 20kg – 10

 

TYPE DYNAMIC- BODY WEIGHT OR ADDED WEIGHT
Exercise One Arm Pull ups
Description The body is completely straight(no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight.
Pull until the chin gets above the bar; go to start position; repeat.
The other arm can be straight to the body or extended straight forward.
Reps are counted until good form is lost and there is no body swing, chin gets above the bar every time, etc.
Bodyweight Minimum Reps: 15
Added Weight Minimum Reps: 5kg – 10 ; 8kg – 8 ; 12kg – 6

 

TYPE DYNAMIC- BODY WEIGHT OR ADDED WEIGHT
Exercise Handstand Push Ups
Description The body is completely straight(no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight in handstand position.
The body goes to the ground till the elbows get to an angle of 90 degree or lower, then push and fully extend the arms.
Reps are counted until good form is lost (no banana back).
Bodyweight Minimum Reps: 20
Added Weight Minimum Reps: 5kg – 16 ; 10kg – 12 ; 15kg – 10

 

TYPE DYNAMIC- BODY WEIGHT OR ADDED WEIGHT
Exercise Pistol Squats
Description Squat is performed with only one leg, no support allowed
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight and one leg in the front off the ground; arms lifted in the front and parallel to the ground.
Squat till the passive leg and the ground are parallel to each other then go back to start position extending the leg fully.
The foot must not get off the ground at all.
Reps are counted until good form is lost.
Bodyweight Minimum Reps: 55
Added Weight Minimum Reps: 16kg – 30 ; 24kg – 25 ; 32kg – 22

 

Female Categories

TYPE FEMALE STATIC
Exercise Straddle Human Flag
Description The body is parallel to the ground supported by a vertical bar
Guidelines/Rules for Exercise The elbows are locked; the knees are locked; the legs are open.
Minimum Time: 15 seconds

 

TYPE FEMALE STATIC
Exercise Straddle Human Pull up
Description The body is parallel to the ground supported by a vertical bar
Guidelines/Rules for Exercise The elbows are locked; the knees are locked; the legs are open; pull until the chin is over the bar.
Minimum Reps: 10

 

TYPE FEMALE STATIC
Exercise Straddle Planche
Description The body is held parallel to the ground and supported above the floor with extended arms
Guidelines/Rules for Exercise Straight arms; legs open; and straight legs until the body loses its linearity.
Minimum Time: 8 seconds

 

TYPE FEMALE STATIC
Exercise Straddle Front Lever
Description The body is completely horizontal and straight with front of the body facing upwards
Guidelines/Rules for Exercise Straight arms; no false grip; legs open; straight knees.
Minimum Time: 15 seconds

 

TYPE FEMALE BODYWEIGHT
Exercise Push Ups
Description The body is completely straight (no bending of legs, no banana back), arms straight, and fully locked
Guidelines/Rules for Exercise Exercise starts with elbows and all body parts fully straight.
The body moves towards the ground until the elbows make an angle of 90 degree or less.
The angle of the arm and lat should be between 40 to 60 degrees, no arms going to the side, no body curve; return start position and repeat.
Reps are counted until good form is lost.
Minimum Reps: 15

 

TYPE FEMALE BODYWEIGHT
Exercise Pull Ups/Chin Ups
Description The body is completely straight(no bend legs), arms straight, and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight.
Pull until your chin gets above the bar, then go to start position, and repeat.
Reps are counted until good form is lost and there is no body swing, chin gets above the bar every time, etc.
Minimum Reps: 20

 

TYPE FEMALE BODYWEIGHT
Exercise Pisol Squats
Description Squat is performed with only one leg; no support allowed
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight and one leg in the front off the ground and arms are lifted in the front parallel to the ground.
Squat until the passive leg and the ground are parallel to each other then go back to the starting position extending the leg fully.
The foot must not get off the ground at all.
Reps are counted until good form is lost.
Minimum Reps: 40

 

TYPE FEMALE BODYWEIGHT
Exercise Dips
Description The body is completely straight (no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with arms extended and all body parts fully straight.
The body moves straight towards the ground until the elbows make an angle of 90 degrees or lower every time; no body swing.
Reps are counted until good form is lost.
Minimum Reps: 35

 

TYPE FEMALE BODYWEIGHT
Exercise Muscle Ups
Description The body is completely straight(no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight.
Pull explosively until the body goes above the bar reaching a straight bar dip position with fully straight arms; return to start position, and repeat.
Reps are counted until good form is lost and there is no body swing.
Minimum Reps: 12

 

TYPE FEMALE WEIGHTED
Exercise Weighted Push Ups
Description The body is completely straight (no bend legs, no banana back), arms straight and fully locked.
Guidelines/Rules for Exercise Exercise starts with elbows and all body parts fully straight.
The body goes to the ground until the elbows make an angle of 90 degree or less.
The angle of the arm and lat should be between 40 to 60 degrees; arms do not go to the side; return to start position, and repeat.
Reps are counted until good form is lost; no body curve.
Minimum Reps: 10kg – 20 ; 15kg – 17 ; 20kg – 15

 

TYPE FEMALE WEIGHTED
Exercise Weighted Pull Ups/Chin Ups
Description The body is completely straight(no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight.
Pull until the chin gets above the bar; then go to start position and repeat.
Reps are counted until good form is lost; there is no body swing; chin gets above the bar every time.
Minimum Reps: 8kg – 15 ; 12kg – 12 ; 16kg – 10

 

TYPE FEMALE WEIGHTED
Exercise Weighted Pistol Squats
Description Squat is performed with only one leg, no support allowed
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight, one leg in front off the ground, and arms lifted in the front parallel to the ground.
Squat until the passive leg and the ground are parallel to each other; then go back to start position extending the leg fully.
The foot must not get off the ground at all.
Reps are counted until good form is lost.
Minimum Reps: 8kg – 20 ; 12kg – 17 ; 16kg – 15

 

TYPE FEMALE WEIGHTED
Exercise Weighted Dips
Description The body is completely straight(no bend legs), arms straight and fully locked
Guidelines/Rules for Exercise Exercise starts with all body parts fully straight.
The body goes straight to the ground until the elbows get to a 90 degree angle or lower.
Reps are counted until good form is lost, there is no body swing, and elbows maintain an angle of 90 degree or lower every time.
Minimum Reps: 12kg – 24 ; 16kg – 21 ; 24kg – 18

 

Other Categories to be developed and evaluated:

 

VIII. The WSWCF World Records Board:

Rules and guidelines are subject to changes based on review and approval by the WSWCF World Records Board. Send your ideas, feedback, comments, and suggestions to wswcf.worldrecords@gmail.com.