Choose your tier and kneel (or stand, at the top tiers) with your hands on the ab wheel. Brace hard and roll the wheel out as far as your tier requires — to full extension for the top tiers — then pull back to the start without breaking your line.

Declare your tier before starting. Hips stay in line throughout — no sagging or piking, and the body never touches the floor mid-rep. Full extension and full return each rep. Most reps at your tier wins; a higher tier always outranks a lower one.

Difficulty tier + repetitions