2 rounds for time of:
100-cal. row (total, switching every 25)
50 handstand push-ups (total)
Time cap: 20 minutes
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.
1 of 9The monitor must be set to zero at the beginning of the row. Athletes MUST switch every 25 calories. The last athlete must stay seated on the rower until the monitor reads 100 calories.2 of 9Prior to starting, the athlete will need to establish the foot line on the wall for the handstand push-up. For the first step, placing the elbow against a wall, measure the distance from the wall to the athlete’s middle knuckle with a straight wrist while he or she makes a fist.3 of 9In Step 2, the athlete will stand with his or her back to the wall on the same surface the hands will be on, with feet at hip width, heels touching the wall and head neutral, looking straight ahead. A line will need to be drawn on the wall, marking the height of the top of the athlete’s head.4 of 9From the mark for the top of the athlete’s head (Step 2), add half the distance measured in Step 1 and make a second mark. This will be the height of the target line for the handstand push-ups. For example, if an athlete is 65 inches tall and measures 14 inches from elbow to knuckle, he or she would add 7 inches to the height mark for a final target line of 72 inches.5 of 9Once the height of the target line is established, mark it with a marker, chalk or tape. Judges may restore the line between rounds as needed.6 of 9Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The athlete’s heels must start the rep above the pre-marked target line.7 of 9At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, 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. The feet do not need to remain in contact with the wall for the entire movement but must touch above the line at the beginning and end of each rep. Kipping is allowed.8 of 9Each rep of the push-up starts with the arms locked out and body straight9 of 9At the bottom of the hand-release push-up, the athlete’s chest must be on the ground with hands in the air.