Indomitable Spirit Academy
Muscle up Olympics & Spring Classic
Rules and regulations – 2026
General Guidelines
Equipment:
Shoes are required for all events (no lifting shoes)
NO other equipment unless you are injured (see below)
NO headphones can be warn during your working sets
If you are injured or recovering:
Elbow sleeves, wrist wraps and knee braces are all optional but must be discussed with the judging team. Case by case situations will be assessed and the decision is ultimately up to the head judge in your ring.
All categories for day 1 and 2 are optional.
If an athlete opts out of a category on registration morning, that athlete will no longer be eligible for an overall prize spot. To be eligible for overall prizes athletes must compete in all categories.
Female Muscle up Athletes:
Please note in the 2026 season we will be implementing a “form execution” point system for female muscle up reps that continue to evolve on a spectrum of abilities. In other words, cleaner reps will receive higher points than reps featuring kips or other form delineations. ALL athletes must enter their muscle ups with straight arms and no false grip to get the start signal! Form decisions will be determined by your judging team – please stay as clean as possible. As we continue to evolve calisthenics as a sport in Canada we want to adhere to strict standards whilst continuing to support and grow our female competitive community.
Day 1 – Muscle up Olympics
Event 1: Weighted muscle up street lifting style 1RM (Male and Female)
Athletes will enter the muscle up with straight arms (no bent arms allowed) from their preferred box height no downward motion of scapula from starting position
Start command - athlete must show a controlled swing/hang, Whistle blow - signals the athlete may complete their attempt (first or second swing back no third swing)
NO FALSE GRIP start. Regular pronated grip or slight overhand grip (knuckles facing slightly upward) is ok. No part of the wrist/forearm may touch the bar.
Wrists must transition over the bar during transition phase (no iron wrist muscle ups)
Chest may briefly touch the bar (no longer than 1 Mississauga); followed by a smooth push to the top lockout
Legs remain straight. Quads must be flexed at all times (no Knee kipping at all)
No excessive hip kipping/swinging (natural hip kip/swing allowed) and no chicken wing/shoulder wing muscle ups
Athlete’s must demonstrate control of the weight. Plate must remain between the legs/feet at all times or in front of the ankles
After the start command: Show a controlled swing/hang with straight arms and relaxed shoulder position, otherwise they will not receive the whistle/go command, resulting in a no rep. Elbows must be fully lockout at the top ROM and bottom ROM.
The rep is complete when the athlete reaches full lockout after the dip phase of the muscle up, and demonstrates control of the body and additional weight on top of the bar as well as below the bar. DON’T DROP EARLY
All athletes will be allowed X1 misgroove if they step off the box incorrectly or they feel the initial set up is off (the rep must NOT be complete e.g. an athlete must not transition over the bar before making this decision)
Event 2: Max weighted 25lbs muscle ups (Males)
Athlete must start with locked out elbows but can pull up on their first swing as well as elevated scapula (dead hang)
NO FALSE GRIP start. Regular pronated grip or slight overhand grip (knuckles facing slightly forward) is ok. No part of the wrist/forearm may touch the bar.
Wrists must transition over the bar during transition phase (no iron wrist muscle ups)
Chest cannot pause on the bar; it must be a smooth push to the top lockout (chest does not touch the bar during the transitions phase or barely makes contact)
Quads must be flexed at all times (no Knee kipping at all)
No excessive hip kipping/swinging (natural hip kip/swing allowed) and no chicken wing/shoulder wing muscle ups
Plate must remain between the feet at all times or placed on ankles
Stretch reflex is allowed but no swing back after first repetition
After the start command: Show a controlled swing/hang with straight arms and relaxed shoulder position, they will not receive the whistle/go command resulting in a no rep. Elbows must fully lockout at the top ROM and bottom ROM.
The rep is complete when the athlete reaches full lockout after the dip phase of the muscle up, and demonstrates control of the body and additional weight on top of the bar as well as below the bar. DON’T DROP EARLY!
Athletes must pause for 1sec. at the top ROM but cannot pause more than 5sec. Rest at Top ROM or bottom ROM
All athletes will be allowed X1 misgroove if they step off the box incorrectly or they feel the initial set up is off (the rep must NOT be complete e.g. an athlete must not transition over the bar before making this decision)
Event 2: Max reps Bodyweight muscle up (Females)
Please note in the 2026 season we will be implementing a “form execution” point system for female muscle up reps that continue to evolve on a spectrum of abilities. In other words, cleaner reps will receive higher points than reps featuring kips or other form delineations. ALL athletes must enter their muscle ups with straight arms and no false grip to get the start signal!
NO FALSE GRIP start (slight overhand is ok) No part of the wrist/forearm may touch the bar.
Wrists must transition over the bar during transition phase (no iron wrist muscle ups)
Chest cannot pause on the bar, it must be a smooth push to the top range of motion lockout (chest does not touch the bar during the transitions phase or barely makes contact)
Quads must be flexed at all times but slight knee kipping and hip kipping will count as a rep but will be deferred to the “execution” point system
No excessive hip kipping (natural hip kip allowed) and no chicken wing/shoulder wing muscle ups
Stretch reflex is allowed but no swing back after first repetition
After the start command: Show a controlled swing/hang with straight arms and relaxed shoulder position, they will not receive the whistle/go command resulting in a no rep. Elbows must fully lockout at the top ROM and bottom ROM.
The rep is complete when the athlete reaches full lockout after the dip phase of the muscle up, and demonstrates control of the body and additional weight on top of the bar as well as below the bar. DON’T DROP EARLY!
All athletes will be allowed X1 misgroove if they step off the box incorrectly or they feel the initial set up is off (the rep must NOT be complete e.g. an athlete must not transition over the bar before making this decision)
Event 3: Max Precision Muscle ups Category Open
Athletes will enter the muscle up with straight arms (no bent arms allowed) with their preferred box height
Athletes may start on their first swing
NO FALSE GRIP start. Regular pronated grip or slight overhand grip (knuckles facing slightly forward) is ok.
Wrists must transition over the bar during transition phase (no iron wrist muscle ups)
Chest cannot pause on the bar, it must be a smooth push to the top lockout (chest does not touch the bar during the transitions phase or barely makes contact)
Quads must be flexed at all times (no Knee kipping at all)
No excessive hip kipping (natural hip kip allowed) and no chicken wing/shoulder wing muscle ups
Athlete must not make contact with the wall at any time (not with their feet, quads or clothing)
No more than 5sec. at top and 5sec. at bottom
Stretch reflex is allowed but no swing back after first repetition
After the start command: Show a controlled swing/hang with straight arms and relaxed shoulder position, they will not receive the whistle/go command resulting in a no rep. Elbows must fully lockout at the top ROM and bottom ROM.
The rep is complete when the athlete reaches full lockout after the dip phase of the muscle up, and demonstrates control of the body and additional weight on top of the bar as well as below the bar. DON’T DROP EARLY!
All athletes will be allowed X1 misgroove if they step off the box incorrectly or they feel the initial set up is off (the rep must NOT be complete e.g. an athlete must not transition over the bar before making this decision)
Day 2 – Endurance and Weighted Endurance
Beginners, Intermediates & Advanced
Pull ups – Dead stop (this is an unbroken max set)
Athletes must preform unbroken dead stop reps with the following stipulations
They must start in a dead hang position with elbows locked out and scapula fully elevated
NO false grip start (slight overhand is ok)
Legs must be kept straight and quads flexed at all times (no knee kipping, small natural hip kip allowed)
Arms are placed shoulder width or slightly outside of shoulder width apart
Pronated grip only is allowed with thumb under the bar (no chin up grip)
Athletes must pull their chin over the bar completely and stay within 4 inches of the bar or make contact over it (can’t be 1ft away from the bar and receive a rep)
No excessive back arching permitted
Scapula and elbows must lock out at the bottom ROM for each rep (elevated scapula in dead hang, NO active hang)
Athletes must not drop off the bar before lockout or the rep won’t count
Athletes must start every attempt in dead hang
Athletes may not spend more than 10sec. at the bottom ROM
Judges will tap athlete’s arm/back before the athlete begins the next rep
Weighted
Plate must remain squeezed between the feet or knees at all times
Beginner: BodyWeight Intermediate: Female 15lbs Male 45lbs Advanced: Female 25lbs Male 70lb
Dips – Dead stop (this is an unbroken max set)
Athletes will choose their width for dips and height of dip station before competing
Athletes must start with fully locked out elbows and straight legs
Athlete must maintain straight legs throughout each repetition
Rear delt must pass below the elbow line for a rep to count
Hips must pass below the dip bars for a rep to count
Feet must not touch the box behind the participant at any time
Full rep must be complete with elbows locked out before going back to the box for it to count
Athletes must not wait more than 10sec. at top ROM
Judges will tap athlete’s arm before the athlete begins the next rep
Weighted
Plate must remain squeezed between feet or knees
Most or all of the belt must descend below the dip bars for a rep to count (this means your hips are not excessively high or your hip is below the bar)
Judges will tap athlete’s arm before the athlete begins the next rep
Beginner: BW Intermediate: Female 15lbs Male 45lbs Advanced: Female 25lbs Male 90lbs
Squats (this is a max 2min timed set – you can take a break)
Feet must be placed shoulder width or 1 foot shuffle outside shoulder width max
Hands must be placed above the head “prisoner squat” style (for beginner category)
Athletes will squat to 6” below their knees measured before the participant attempts their reps (determined by measuring 6” below the back crease of your knee)
Chest must not dip excessively low
Hips must lock out at the top ROM for a straight body line
Knees must lock out on all reps
Dumbbell Goblet Squat
Must be held in front of the body palms facing up, tight to the chest
Beginner: BW Intermediate: Female 25lbs Male 25lbs Advanced: Female 45lbs Male 45lbs
Push ups – Metronome
Hands must be shoulder width or slightly outside of shoulder width apart
Elbows pointed behind the athlete (think arrow not “t” shape)
Feet are placed together
Athlete must lock out elbows at start and finish of each rep
No sagging hips, straight body line at all time (neutral spine and hips is ok)
Chest must move with your hips at all times
Chest must touch a half filled water bottle lying on it’s side
Bodyweight muscle up Female / Precision muscle ups + 2.5ft wall Male (this is an unbroken max set)
Advanced category only
Please note in the 2026 season we will be implementing a “form execution” point system for female muscle up reps that continue to evolve on a spectrum of abilities. In other words, cleaner reps will receive higher points than reps featuring kips or other form delineations. ALL athletes must enter their muscle ups with straight arms and no false grip to get the start signal!
NO FALSE GRIP start (slight overhand is ok) No part of the wrist/forearm may touch the bar.
Wrists must transition over the bar during transition phase (no iron wrist muscle ups)
Chest cannot pause on the bar, it must be a smooth push to the top range of motion lockout (chest does not touch the bar during the transitions phase or barely makes contact)
Quads must be flexed at all times but slight knee kipping and hip kipping will count as a rep but will be deferred to the “execution” point system
No excessive hip kipping (natural hip kip allowed) and no chicken wing/shoulder wing muscle ups
Stretch reflex is allowed but no swing back after first repetition
Athlete must not make contact with the wall at any time (not with their feet, quads or clothing)
No more than 5sec. at top and 5sec. at bottom
After the start command: Show a controlled swing/hang with straight arms and relaxed shoulder position, they will not receive the whistle/go command resulting in a no rep. Elbows must fully lockout at the top ROM and bottom ROM.
The rep is complete when the athlete reaches full lockout after the dip phase of the muscle up, and demonstrates control of the body and additional weight on top of the bar as well as below the bar. DON’T DROP EARLY!
All athletes will be allowed X1 misgroove if they step off the box incorrectly or they feel the initial set up is off (the rep must NOT be complete e.g. an athlete must not transition over the bar before making this decision)
Revised april 6, 2026