Quarterfinals
Workouts

Competition Age

For time:

M/F pair 1: 

   70 synchro GHD sit-ups
   14 rope climbs, one 15-ft. rope, switch as needed
   70 synchro alternating single leg squats
   50 synchro GHD sit-ups
   10 rope climbs, one 15-ft. rope, switch as needed
   50 synchro alternating single leg squats

When M/F pair 1 finishes, M/F pair 2 completes the sequence.

Time cap: 25 min.

Score Submission Deadline: Friday, April 23, 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 all athletes standing on the far side of the 5-foot box, facing the GHDs. After the call of “3, 2, 1 … go,” the first male/female pair may move to the GHDs for 70 GHD sit-ups, then to the rope for 14 rope climbs, and then back to the starting position facing the GHD for 70 synchro, alternating single-leg squats. They will continue in this fashion for the sets of 50, 10, and 50 reps. 

    The second pair can get ready in the GHDs while the first pair completes the final set of single-leg squats. After completing the final synchro, single-leg squat, the first pair will tag the second male/female pair in the GHDs to complete the same sequence. Time stops after the second pair completes the final synchro single-leg squat.

    The team’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 25-minute time cap.

    Tiebreak (if applicable)

    The time should be recorded after the first male/female pair completes the workout.

    If the team completes the workout before the time cap, there will be no tiebreaker. 

    If the team does not complete the workout before the time cap, when they log their score they will enter the total number of reps they completed as well as the time at which the first pair completed their workout. 

    In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher. 

    Do NOT use a countdown timer.

    Equipment

    • Two GHDs, each set to the appropriate height
    • One 15-ft. climbing rope, measured and marked to the designated height
    • Tape to mark the floor
    • One judge

    For each workout, be sure the team 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

    • Shoot the video according to the floor plan provided.

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

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

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

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

    • Shoot the video so all exercises can be seen clearly meeting the movement standards. 

    • 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 athletes.

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