Prior to starting, athletes must set up the competition area as shown in the floor plan.
This workout begins with the athletes standing behind the line. After the call of “3, 2, 1… go,” the first male athlete and first female athlete will cross the line, pick up the ball, and perform 100 wall-ball shots. After they complete their wall-ball shots, they will move to the rower and pull 120 calories. The male and female athletes do NOT need to wait for each other to move to the rower. When the monitor reads 120 calories, each will tag the second athlete in their pair who will complete 120 wall-ball shots a 100-calorie row.
Time will be recorded when both women finish. A second time will be recorded when both men finish. The team’s score will be the sum of the women’s and men’s times.
There is no tiebreak for this workout.
There is no time cap for this workout.
- One medicine ball, 14 lb.*
- One wall-ball target, 9 ft.
- One medicine ball, 20 lb.*
- One wall-ball target, 10 ft.
- Two Concept2 rowers
- Tape to mark the workout area
- Two judges (one for female athletes, one for male athletes)
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 6 kg (14 lb.) and 9 kg (20 lb.).
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.