Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
50-ft. handstand walk
50-ft. handstand walk
Men throw 20-lb. ball to 10-ft. target
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.
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.
• 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.
1 of 7In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.2 of 7The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.3 of 7This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.4 of 7The handstand walk area must be divided into 5-ft. segments, visibly marked on the floor. Ideally, the lane will have five consecutive segments, allowing a 25-ft. walk in one direction and a 25-ft. walk back. Walking more than 25 ft. in one direction without turning around is not allowed.5 of 7The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a “no rep.”6 of 7If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the 5-ft. increment to earn credit for that distance. Each 5-ft. section will count as 1 rep.7 of 7The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 50 calories.