Choose your tier and set the hold: push-up hold, elevated push-up hold, wall handstand, or freestanding handstand. Lock your arms, squeeze your body tight, and hold the position as long as you can.

Declare your tier before starting. Timer starts when the position is set and stops when it breaks — for handstands, when your feet return to the floor or you walk more than a step out of position. Arms straight throughout. Longest hold at your tier wins; a higher tier always outranks a lower one.

Difficulty tier + hold time