3 rounds for time of:
15 handstand push-ups
Time cap: 20 minutes
Prior to starting, athletes must set up the competition area as shown in the floor plan.
This workout begins with the athlete seated on the rower, their hands off the paddle, and the monitor set to zero calories.
After the call of “3, 2, 1...go,” the athlete will grab the handle and begin rowing. After completing 50 calories, the athlete will move to the box and perform 15 handstand push-ups. After the handstands push-ups, the athlete will move back across the line to complete 50 double-unders. The athlete will complete this sequence for 3 rounds. Before beginning each row, the monitor MUST be reset to zero. Time stops after the final double-under is complete.
The athlete’s score will be the total time taken to complete the workout. In the event of a time cap, the athlete’s score will be the total number of repetitions completed.
There is no tiebreak for this workout.
Note: Occupational Games athletes will complete the same workout as the 16-17/35-54 divisions.
Tape to mark the floor and handstand box
2-in (5-cm) riser (55+ divisions only)
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. 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 athlete 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 event.
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.
1 of 8The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor each round. The athlete must stay seated on the rower until the monitor reads 50 calories. If the athlete reaches the time cap on the rower, the number of calories completed when the rower comes to a rest will count (i.e., the rollover calories will count).2 of 8The inside of the box for the handstand push-ups must measure 40 in (102 cm) wide and 24 in (60 cm) deep. The box must be on the same surface as the hands (i.e., if using an elevated platform, the tape must be on the platform, not on the floor beneath.).3 of 8The arms must be fully extended and in line with the body before the athlete can descend. Each rep begins and ends with the athlete in the lockout position with their heels against the wall, arms fully extended, and shoulders in line with the body. The hands must remain inside the 40-by-24-in (102-by-60-cm) box. If any part of the hand, including any part of the fingers, touches the tape line at any time, the repetition will not count. The athlete will need to start again from the lockout position.4 of 8At the bottom, the athlete’s head must make contact with the ground. If the head and hands are on different surfaces, the surfaces must be level (i.e., if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates). The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Kipping IS allowed.5 of 8The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body. The feet may be no wider than the width of the hands at lockout.6 of 8For divisions that require an elevated handstand push-up, the start and end positions are the same as described for the handstand push-up.7 of 8Set up a target of appropriate height for your division. The athlete must touch their head to the target before returning to the finish position.8 of 8The athlete must remain in front of the tape line for the double-unders. If the athlete’s feet touch or cross the line at any time, the rep will not count. The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. Athletes may NOT have assistance resetting or moving their equipment.