The Coastal Qualifier presented by WURQ
Workout 1
Shuttle runs, line-facing burpees, and double-unders on repeat. Your score is the total reps you rack up in eighteen minutes.
Your Workout
Find your exact workout
Pick your division and we’ll show you precisely what you do — reps, loads, and movement variations.
How It Runs
The flow
At the call of 3–2–1…go, the athlete begins with six 50-foot shuttle runs (25′ down and back).
Once the shuttle runs are complete, the athlete uses one of the shuttle-run lines to perform 18 line-facing burpees. Then the athlete performs 54 double-unders (Novice: 54 single-unders).
The athlete repeats this rotation — shuttle runs, burpees, jump rope — until the clock reaches 18:00.
The athlete’s score is the total reps completed in the 18:00 AMRAP. There is no tiebreak time for Workout 1.
Do It Right
Movement standards
Tap each movement for the full standard.
Shuttle Run+
Place two tape lines 25 feet apart, measured outside edge to outside edge. Each rep starts with the athlete’s feet clearly behind the start line. At each turnaround, one hand must touch the ground over the line before returning — touching the line does not count. Both feet do not need to cross the line during a turnaround. On the final shuttle run, the rep is complete once both feet cross the line. If the AMRAP ends during a shuttle run and the athlete has not completed the full 50 feet, the rep does not count. On a no-rep, return behind the line you started from and complete the entire length again. On the final shuttle run, the athlete simply passes the line to begin their burpees.
Line-Facing Burpee+
The athlete uses one of the shuttle-run lines. Athletes may jump or step down. At the bottom, the chest and thighs must contact the ground. Athletes may jump or step up. The athlete must cross the line with both feet in the air at the same time — a two-foot takeoff is not required as long as both feet are off the ground simultaneously. The rep is credited when the athlete has cleared the line and both feet are on the other side.
Double-Under+
The rope must make two full rotations under the athlete’s feet per rep, spinning forward.
Single-Under (Novice)+
The rope must make one rotation to count, spinning forward.
Official Video Recording Software
Record your qualifier with WODProof
WODProof is the official video recording software of the Coastal Qualifier. It integrates directly with Competition Corner, so every week when you submit your scores, uploading your video is easy. Pre-set timers and the FOTC logo load automatically, you can connect your Concept2 machine, and WODProof Cloud gives you a shareable link for score submission.
- Timers & branding built in — each workout’s description and timer load in the app, and the FOTC logo appears automatically on your video.
- Concept2 integration — connect your C2 Ski, Row, or Bike and your machine data displays right on your video.
- WODProof Cloud — upload videos to save phone storage and get a shareable link for score submission.
- Competition Corner integration — submit your scores from inside the app using your cloud links.
Pro tip: download WODProof a few days before Workout 1 drops and play around with it — it’s easier to learn before the pressure’s on.
Record a Valid Video
Filming Guide & Floor Plan
Set your lane and camera up so every rep is clearly visible for video review. Here’s the floor layout and exactly where to point the camera.
Both double-under spots are valid — on every pass stay facing the camera so the rope and both feet are visible.
Coastal Qualifier · 2027 Season
Registration Ends Oct 7
Once registration closes, that’s it — no late entries. Lock in your spot before the qualifier begins.
Register Before It Closes →