Quarterfinals Workouts

Notes

Prior to starting, set up the floor plan as shown. As long as the bench and rope are 8 feet apart, any configuration may be used. 

This test begins with the athlete standing behind the shuttle-run start line. After “3, 2, 1 … go,” perform 50 shuttle runs. One shuttle run = 50 ft (25 ft down the field of play and 25 ft back). After completing the shuttle runs, move to the rope and perform 7 rope climbs. After 7 rope climbs, move the bench and perform 25 bench presses. Once finished with 25 bench presses, move back to the rope and complete 7 more rope climbs, and finally perform 50 final shuttle runs. 

Your score will be the total time it takes to complete this test. In the event of a time cap, your score will be the total number of repetitions completed before the time cap. 

Tiebreak

There is no tiebreak for this test.

Equipment

• Tape to mark the floor. 
• Climbing rope, measured and marked to the designated height. 
• Barbell, plates, and collars.* 
• Flat bench and rack. 

* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the bench press are 34 kg (75 lb), 43 kg (95 lb), 52 kg (115 lb), 56 kg (125 lb), 61 kg (135 lb), and 83 kg (185 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 test standards video may be disqualified from the competition. Unless otherwise stated, athletes may not receive assistance with their equipment during the test.

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. 
• A full view of the athlete must be maintained for the entire test. 
• Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground. 
• Videos must be uncut and unedited to accurately display the performance. 
• A clock or timer must be visible throughout the test. 
• Videos shot with a fisheye lens or similar lens may be rejected. 
• Make sure lighting does not obstruct the view of the athlete, equipment, or workout area. Glare from the background or dark spaces makes it hard to review videos. 
• Do NOT use a countdown timer. 
• Ensure the judge does not obstruct the view of the athlete.