Semifinals
Workouts

Competition Age

2 rounds for time:
50 burpee box jump-overs
75 double-unders
100 wall-ball shots

24-in box, 20-lb ball, 10-ft target

Time cap: 20 minutes

  • Notes

    Prior to starting, you must set up the floor plan as shown.

    Begin this workout standing at the side of the box. After the call of “3, 2, 1… go,” move to the tape line that has been placed on the floor perpendicular to the box and begin performing burpee box jump-overs. Then, pick up the jump rope and complete 75 double-unders. Next, move to the medicine ball and complete 100 wall-ball shots. Complete this sequence a second time. Time stops when the medicine ball hits the target on the final wall-ball shot.

    When the workout is complete, walk to the camera and state the password.

    There is no tiebreak for this workout.

    Equipment

    • Medicine ball*

    • Box

    • Jump Rope

    • Tape to mark the floor

    *The official weight of the medicine ball is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb) and 9 kg (20 lb).

    Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, you may not receive assistance with equipment during the workout.

    Video Submission Standards

    • Film ALL competition area measurements so the setup and weights can be seen clearly.

    • Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (90 cm) off the ground.

    • Videos must be uncut and unedited to accurately display the performance.

    • A clock or timer must be visible throughout the workout.

    • Videos shot with a fisheye lens or similar lens may be rejected.

    • Do NOT use a countdown timer.

    • Ensure the judge does not obstruct the view of the athlete.

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