Quarterfinals
Workouts

Competition Age

For time:

15 synchronized line-facing burpees
  2 shuttle runs (Pair 1)
  2 shuttle runs (Pair 2)
20 synchronized line-facing burpees
  3 shuttle runs (Pair 1)
  3 shuttle runs (Pair 2)
25 synchronized line-facing burpees
  4 shuttle runs (Pair 1)
  4 shuttle runs (Pair 2)
30 synchronized line-facing burpees
  5 shuttle runs (Pair 1)
  5 shuttle runs (Pair 2)
25 synchronized line-facing burpees
  4 shuttle runs (Pair 1)
  4 shuttle runs (Pair 2)
20 synchronized line-facing burpees
  3 shuttle runs (Pair 1)
  3 shuttle runs (Pair 2)
15 synchronized line-facing burpees
  2 shuttle runs (Pair 1)
  2 shuttle runs (Pair 2)

Time cap: 20 minutes

  • Notes

    Prior to starting the workout, set up the competition floor as shown.    

    This workout begins with all four athletes standing behind the start line. After “3, 2, 1 … go,” the team will run across the floor to the opposite side and begin their first set of line-facing burpees. The first repetition of each round of burpees must begin with all athletes facing the start line. When the team has completed the burpees, any two athletes can begin the shuttle run, starting behind the burpee line. The first two athletes must complete the shuttle runs before the next two athletes run. When all athletes have completed the run, the team will start the next set of burpees. The team will continue in this order until the workout is complete or the time cap is reached. Time stops when the final two athletes cross the burpee line after their last shuttle run.

    During each round, the team may choose any two athletes to run first. These do not need to be the same athletes or pairs from round to round.

    The team’s score is the total time taken to complete the workout or the number of repetitions completed at the time cap.

    There is no tiebreak for this workout.

    Equipment

    • Tape to mark the floor

    For each workout, be sure the athletes have 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. Unless otherwise stated, athletes may not receive assistance with their equipment during the workout.

    Video Submission Standards

    • Film ALL competition area measurements so the distances can be seen clearly.

    • Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athletes during all movements.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (90 cm) off the ground.

    • 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 athletes.

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