• Prior to starting this workout, each athlete will need to create a station to perform handstand push-ups. This workout begins with one of the athletes seated on the rower, the handle stowed and the monitor set to zero. After the call of “3, 2, 1… go!” the seated athlete will reach down, grab the handle and begin rowing. Each team may use only one rower and MUST switch every 25 calories rowed. Once the monitor reads 100 calories, the athletes must touch hands and then may begin the handstand push-ups.

    Each athlete must complete at least 1 handstand push-up each round, and only one athlete may be working at a time. Teams must touch hands when switching. After completing 50 handstand push-ups, teams can begin Round 2. The monitor should again be set at zero and athletes MUST again switch every 25 calories. Once the monitor reads 100 calories, the athletes must touch hands and then may begin the second round of handstand push-ups. Time stops once the 50th handstand push-up has been completed.

    Every second counts in this workout. The team’s score will be the time it takes to complete all 300 repetitions. Time will be recorded in full seconds. Do not round up. If the athletes finish in 10:32.7, their score is 10:32. There is a 20-minute time cap. If the athletes do not finish all 300 reps before the time cap, their score will be the number of reps completed.


    • Concept2 rower with monitor set to count calories
    • A wall mark for the handstand push-ups

    For each workout, be sure the athletes have 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.

    Video Submission Standards

    Teams opting to have their score validated by video submission are still required to use an on-site judge. Prior to starting, film the equipment to be used, the monitor of the Concept2 rower showing it set to zero and the process of measuring the handstand push-up mark. All video submissions should be uncut and unedited in order to accurately display the performance. The team’s judge and 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.

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