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.
* 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.