This workout begins with the athletes standing tall and the medicine balls resting on the floor. At the call of “3, 2, 1… go!” the athletes will pick up their medicine balls and begin the set of wall balls, synchronized at the bottom of the squat. Once 50 shots are completed, they will begin the round of 30 cleans. They may divide the cleans any way they choose, but they must slap hands each time they switch, and each partner must complete at least 1 rep at each weight before moving on.
The second set of wall-ball shots will be performed in the same fashion as the first. Next, teams will move on to the set of 20 cleans, this time at a heavier weight. Teams may receive assistance in adding weight to the bar(s), or may use multiple barbells preloaded to the appropriate weight for each round. After the set of 20 cleans, teams will then complete one final set of wall-ball shots and then 10 cleans, again at a heavier load.
This workout ends when one of the athletes lifts the barbell to the shoulder and stands tall on the last clean. There is a 12-minute time cap. If the athletes do not finish all 210 reps before the time cap, their score will be the number of reps completed.
Standard bumper plates (18-in. diameter) to load to the appropriate weight for your division
A medicine ball of the appropriate weight for your division
A wall mark or target set at specified height for wall-ball shots
For each workout, be sure the athlete has adequate space to safely complete the workout. 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.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 48 kg (105 lb.), 43 kg (95 lb.), 29 kg (65 lb.), and 9 kg ball (20 lb.), 6 kg ball (14 lb.), 4 kg ball (10 lb.).
Video Submission Standards
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 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.
If all 210 reps are completed before the time cap, there is no tiebreaker for this workout. If all 210 reps are NOT completed within the 12-minute time cap, the team’s score will be the total number of reps completed, and ties will be broken by the time of completion of the last full set of wall-ball shots. At the end of each set of wall-ball shots, time should be marked and recorded for score submission. In the case where two teams have completed the same number of reps, the team with the lower tiebreak time will be ranked higher.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
1 of 4In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. Athletes must be synchronized, with both athletes in the bottom of the squat at the same time.2 of 4The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.3 of 4In the clean, the barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before beginning the next repetition.4 of 4The rep is complete when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders in the front-rack position with the elbows in front of the bar. Power cleans, squat cleans and split cleans are permitted. Athletes must slap hands when switching and may switch at any time.