Event 2

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Individuals

For Time (10 min cap):

25/20 Calorie Row

30 Box Jumps

35 Toes To Bar

40 Wall Ball Shots 10’/9’

35 Toes To Bar

30 Box Jumps

25/20 Calorie Row

 

Division Box Height WB Weight Movement
Elite 30″/24″ 30/20 Toes To Bar
Rx/Mast 35+ 24″/20″ 30/20 Toes To Bar
Mast 45+/Int 24″/20″ 20/14 Toes To Bar
Novice 24″/20″ 20/14 Knee Raises

 

The workout begins with the athlete in the starting box. At the call of 3-2-1, the athlete will move to the rower to complete 25/20 ROWER CALORIES.

Upon reaching the calorie count, the athlete will move to the box to complete 30 BOX JUMPS. Upon completing 30 BOX JUMPS, the athlete will move to the rig to complete 35 TOES TO BAR (knee raises).

Upon completion of the 35 TTB, the athlete will move to the rig to complete of 40 WALL BALL SHOTS. From here, the athlete will perform the exercises in reverse order, finishing with the rower.

*This event is scored by time when all reps are complete OR the total number of reps completed at the time cap.*

MOVEMENT STANDARDS

ROWER: The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor prior to starting buzzer. The athlete must stay seated on the rower until the monitor reads 50 calories. The handle must be placed into the holder before leaving the rower.

BOX JUMP: The box jump starts with the athlete facing the box and finishes with the athlete jumping or stepping (novice only) onto the box and standing tall with knees and hips fully locked out. Each rep is counted when the athlete lands with both feet on top of the box.

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. The center of the ball must hit the target at or above the specified target height. 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.

TOES-TO-BAR: Athletes must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, to complete the rep.

KNEE RAISES: Athletes must go from a full hang to bringing their knees up past their hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, to complete the rep.

 

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For time (15 min cap):

12-9-6

Devil Press

DB Box Step Up

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12-9-6

Burpee Box Jump

50 Double Unders after each round of box jumps

*This is a relay-style event. Each male athlete will perform one of the couplets and each female athlete will perform one of the couplets.

Division DB Weight Box Height Movement
Rx 50/35 24″/20″ Burpee Box Jump, Double Unders
Mast 35+ 35/25 24″/20″ Burpee Box Jump, Double Unders
Intermediate 35/25 24″/20″ Burpee Box Jump, Double Unders
Novice 25/15 24″/20″ No weight for step up, Burpees, 50 Single Unders

 

The workout begins with all four athletes in the starting box. Both pairs of male and female dumbbells will be in the designated starting box area. Athletes doing the second couplet are permitted to carry their ropes. At the call of 3-2-1, ONE MALE will pick up the male pair of dumbbells and move to the working area to begin completion of the first couplet starting with 12 DEVIL PRESSES.

Upon completion of the 12 DEVIL PRESSES, the male athlete will move to the box to perform 12 DB BOX STEP UPS with a dumbbell in each hand. After the 12th repetition, the athlete will continue in the same sequence to complete the round of 9 and 6 reps.  

Upon completion of the first couplet, the MALE athlete will return to the starting box and place the dumbbells in the designated starting box area. From there, ONE FEMALE will move from the starting box to the floor to complete the second couplet starting with 12 BURPEE BOX JUMPS.

Upon completion of the 12 BURPEE BOX JUMPS, the female athlete will pick up her rope to complete 50 DOUBLE UNDERS. After the 50th repetition, the athlete will continue in the same sequence to complete the round of 9 and 6 reps.  

Upon completion of the second couplet, the FEMALE athlete will return to the starting box. From there, ONE MALE will move from the starting box to the floor to complete the second couplet starting with 12 BURPEE BOX JUMPS, then 50 DOUBLE UNDERS and will continue in the same sequence to complete the round of 9 and 6 reps.  

Upon completion of the third couplet, the MALE athlete will return to the starting box. From there, the remaining FEMALE athlete will pick up the female pair of dumbbells and move to the working area to begin completion of the final couplet starting with 12 DEVIL PRESSES.

Upon completion of the 12 DEVIL PRESSES, the female athlete will move to the box to perform 12 DB BOX STEP UPS with a dumbbell in each hand. After the 12th repetition, the athlete will continue in the same sequence to complete the round of 9 and 6 reps.  

This event is scored by time when all reps are complete OR the total number of reps completed at the time cap.

*This is a relay style event. All 4 team members will complete one of the couplets. Each athlete must complete his/her couplet before their teammate can start the next couplet. The athletes in the starting box must remain there until the working athlete finishes his/her couplet and moves towards the start. There is no “tag-out” required  

MOVEMENT STANDARDS

DEVIL PRESS: Athletes will start each repetition standing, with a pair of dumbbells on the ground. The athlete will drop to the floor to perform a push up with both hands on the dumbbell handles. The chest must make contact with the ground. From here, the athlete will step or jump, bringing both feet directly under their hips, while holding the dumbbells. The athlete will perform a kind of snatch or swing to bring both dumbbells from the floor simultaneously, and finish with both arms locked out overhead in one fluid motion. Hips, knees, shoulders, and arms must be locked out at full extension. The athlete may NOT pause at the shoulders and press the dumbbells.

ALTERNATING DUMBBELL STEP-UP: For every repetition of the dumbbell box step-up, the athlete will start with both feet on the ground, a dumbbell in each hand, and facing the box. With the dumbbells supported in any position but not resting on the leg, the athlete must step onto the top of the box. Only the athlete’s feet may make contact with the box. Athletes may support the dumbbell in any manner, however their hands must remain in contact with the dumbbell at all times. The rep is credited when both of the athlete’s feet are on the top of the box and the hips and knees are fully extended. Athletes must alternate legs to start each step.

BURPEE BOX JUMP: The burpee box jump starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping or stepping onto the box, standing tall with knees and hips fully locked out. Each rep is counted when the athlete lands with both feet on top of the box.

BURPEE: (SCALED ONLY) From the standing position, the athlete jumps or steps back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet, fully extending their knees and hips and raising both hands above their head.

DOUBLE-UNDER: This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

SINGLE-UNDER: (SCALED ONLY) The standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.

 

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