Online Qualifier
Workouts

Competition Age

5 rounds for time:

15 handstand push-ups
15 dumbbell shoulder-to-overheads
15-cal. row

50-lb. dumbbells

Time cap: 20 min.

*Occupational Games athletes must complete the 16-54 variation of the workout.

Score Submission Deadline: Friday, May 7, 12:00 p.m. (noon) PT

  • Notes

    Prior to starting, athletes must set up the competition area as shown in the floor plan. 

    This workout begins with the athlete standing behind the line, away from the wall. After the call of “3, 2, 1… go,” the athlete may move to the wall for 15 handstand push-ups, then the dumbbells for 15 shoulder-to-overheads, then to the rower for 15 calories. Complete this sequence for 5 rounds. Time stops when the monitor reads 15 calories on the final row. The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 20-minute time cap.

    There is no tiebreak for this workout.

    Athletes competing in the Occupational Games MUST perform the 16-54 workout variation.

    Equipment

    • Two dumbbells at the appropriate weight for your division

    • Tape to mark the floor

    • Concept2 Rower

    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.

    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.

    Video Submission Standards

    • Use the camera placement provided in the diagram. 

    • Avoid placing the camera low to the ground. It is recommended to place the camera at least 3 feet off the ground.

    • Film ALL competition area measurements so the distances and/or heights can be seen clearly.

    • The monitor of the rower MUST be visible to the camera.

    • 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.

    • At the finish of the workout, move the camera and get a final shot of the rower monitor to show the final round of calories rowed before ending the video recording.

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