Quarterfinals Workouts

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• Team Quarterfinal Workout 3

QUICK START

• The men start seated on their rowers with hands off the paddles.
• At “Go,” both athletes complete 500 meters on their own rower.
• Then, with one athlete working at a time, they accumulate 50 handstand push-ups. 
• Then they complete 50 synchronized wall-ball shots.
• The women will then complete the same sequence while the men rest.
• Once the women finish their final wall-ball shots, the men will complete 50 synchronized wall-ball shots, 50 handstand push-ups, and a 500-meter row, followed by the women.
• Time will stop when both women have completed their row.

NOTES

• The clock does not stop.
• There is no required floor plan.
• Only one handstand push-up station can be used. 
• Athletes may receive assistance resetting the rowers. 
• During the row, 10 meters = 1 rep, rounded down (e.g., 237 meters = 23 reps). 
• If time expires during the row, record the score when the monitor has come to rest.
• There is no tiebreak.
• Score due by 5 p.m. PT, Monday, April 8, 2024.

 SYNCHRO REQUIREMENTS

• Wall-ball shots: hitting the target.

EQUIPMENT

• One judge.
• Two Concept2 rowers. No other rower type is allowed.
• Two 20-lb medicine balls, two 14-lb medicine balls.
• Two 10-foot wall-ball targets, two 9-foot wall-ball targets.
• One handstand push-up station. 
  • Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line. 
  • If the head and hands are on different surfaces, the surfaces must be level (e.g., 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).