Workout 17.4
Competition Age

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups


       • Barbell
       • Standard bumper plates (18-inch diameter) to load to the appropriate weight for your division
       • Collars
       • A medicine ball of the appropriate weight for your division
       • A wall mark or target set at specified height for wall-ball shots
       • A wall mark and floor marks for the handstand push-ups
       • Rower that counts calories, similar in type and calibration to a Concept2 rower

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the deadlift are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95 lb.) and 29 kg (65 lb.). The minimum acceptable weights in kilograms for the medicine ball are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 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.


    Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height, width and depth of the handstand push-up markers, the height of the wall-ball target and the weight of the ball so all loads and measurements can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.