Sit with your legs wide and fold your torso forward between them, resting at the block height your tier allows — down to hands, then head, on the floor for the top tiers. Keep your back long and legs straight. Hold.

Declare your tier before starting. Legs straight and knees pointing up; torso resting at the stated depth. Timer starts when the position is set and stops when it lifts. No bouncing. Longest hold at your tier wins; a higher tier always outranks a lower one.

Difficulty tier + hold time