Regional
& Qualifier
Events

Competition Age

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men throw 20-lb. ball to 10-ft. target
 

  • NOTES

    Prior to starting this workout, the athlete will need to measure and mark the wall-ball target and the lengths on the floor for the handstand walk. 

    This workout begins with the athlete standing tall and the ball on the ground. After the call of “3, 2, 1 … go,” the athlete will reach down, pick up the medicine ball and begin performing wall-ball shots. After 50 shots are complete, the athlete will pick up a jump rope and perform 100 double-unders. The athlete will then perform a 50-ft. handstand walk, then another 100 double-unders. Next, the athlete will row 50 calories, followed by another 100 double-unders. Finally, the athlete will walk another 50 feet on his or her hands and complete 100 more double-unders to finish the round. He or she will then move back to the medicine ball and begin the next round. 

    The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each 5-foot section on the handstand walk will count as 1 rep, and every calorie completed on the row will be equal to 1 rep.

    TIEBREAK

    The scoring for this workout includes a tiebreak. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

    Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

    EQUIPMENT

    • A medicine ball of the appropriate weight for your division
    • A wall mark or target set at specified height for wall-ball shots
    • Jump rope
    • Floor marks for the handstand walk
    • Rower that counts calories, similar in type and calibration to a Concept2 rower (Xebex rowers or differently calibrated rowers and monitors are not permitted)

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the medicine ball are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).

    For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

    VIDEO SUBMISSION STANDARDS

    Prior to starting, film the height of the wall-ball target and the weight of the ball so all loads and measurements can be seen clearly. Also film the length of the floor marks for the handstand walk so all measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be seen clearly meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.