M/M and F/F pairs each complete:
100 wall-ball shots
Then, athlete 2:
120 wall-ball shots
Both pairs start at the same time and add their times together for their final score.
♀ 14-lb. ball, 9-ft. target
♂ 20-lb. ball, 10-ft. target
No time cap
Score Submission Deadline: Saturday, April 24, 12:00 p.m. (noon) PT
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.
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.
1 of 3At the start of each rep, the ball must be in the support position in front of the body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed as long as the ball starts on the ground.2 of 3The rep is credited when the center of the ball hits the target at or above the specified height. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce. Male and female athletes are NOT required to perform their reps in a synchronized fashion. Male and female athletes do NOT need to wait for each other before moving to the rower. If using a mounted wall-ball target, it is HIGHLY recommended that the BOTTOM of the target be mounted to the appropriate height.3 of 3The monitor on the rower must be set to zero at the beginning of the row. Teammates MAY reset the rower for each other. The athlete must stay seated on the rower until the monitor reads 120 calories. The second teammate must wait behind the line and tag the first athlete when they have finished their row.