Quarterfinals
Workouts

Competition Age

For time:

8 wall-ball shots
  4 shuttle runs 
  1 rope climb
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
32 wall-ball shots
  16 shuttle runs
  4 rope climbs
24 wall-ball shots
  12 shuttle runs
  3 rope climbs
16 wall-ball shots
  8 shuttle runs
  2 rope climbs
8 wall-ball shots
 4 shuttle runs
 1 rope climb

20-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run

Time cap: 25 minutes

  • Notes

    Prior to starting, athletes must set up the competition area as shown in the floor plan. The rope and medicine ball must be positioned on the same side as the start of the shuttle run. As a safety precaution, there must be at least 8 feet (2.44 m) between the rope and the medicine ball. As long as the medicine ball and rope are positioned on the same side as the start of the shuttle run and there are at least 8 feet (2.44 m) between them, the setup may vary to accommodate the athlete’s workout space.

    This workout begins with the athlete touching the rope. After the call of “3, 2, 1… go,” the athlete will perform 8 wall-ball shots, 4 shuttle runs (1 shuttle run = down the length of the competition floor and back), and 1 rope climb. The next round continues with 16 wall-ball shots, 8 shuttle runs, and 2 rope climbs. Continue in this fashion, increasing reps and then decreasing reps until the final round of 8 wall-ball shots, 4 shuttle runs, and 1 rope climb. Time stops when the athlete has reached above the designated mark on the final rope climb. 

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

    There is no tiebreak for this workout.

    Equipment

    • Climbing rope, measured and marked to the designated height

    • Tape to mark the floor 

    • Medicine ball (14/20 lb*)

    • Target at 10 ft (305 cm)

    * The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb) and 6 kg (14 lb).

    For each workout, 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.

    Video Submission Standards

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

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

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet (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 athlete.

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