Prior to starting, athletes must set up the competition area as shown in the floor plan (see scorecard).
The workout begins with the athlete standing behind the line. After the call of “3, 2, 1… go,” the athlete will cross the line, pick up the ball, and perform 120 wall-ball shots. After completing the wall-ball shots, the athlete will move to the rower and pull 120 calories. Time stops when the monitor reads 120 calories.
The athlete’s score will be the time taken to complete the workout or the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
There is no tiebreak for this workout.
- Medicine ball, 14/20 lb.*
- Target at 9/10 ft.
- Concept 2 rower
- Tape to mark the floor
*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 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.