For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)
Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell
INDIVIDUAL WORKOUT DETAILS
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)
Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)
Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)
Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)
Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (10’)
10 Alternating DB Snatches (35#)
Men use 14 lb. wall ball, 10′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (10’)
10 Alternating DB Snatches (35#)
Men use 14 lb. wall ball, 10′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (10’)
10 Alternating DB Snatches (35#)
Men use 14 lb. wall ball, 10′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Single Unders
20 Wall Balls (14#) (10’)
10 Alternating DB Snatches (35#)
Men use 14 lb. wall ball, 10′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (9’)
10 Alternating DB Snatches (35#)
Women use 14 lb. wall ball, 9′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (9’)
10 Alternating DB Snatches (35#)
Women use 14 lb. wall ball, 9′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (9’)
10 Alternating DB Snatches (35#)
Women use 14 lb. wall ball, 9′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (9’)
10 Alternating DB Snatches (35#)
Women use 14 lb. wall ball, 9′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (9’)
10 Alternating DB Snatches (35#)
Women use 14 lb. wall ball, 9′ target, 35 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (10#) (9’)
10 Alternating DB Snatches (20#)
Women use 10 lb. wall ball, 9′ target, 20 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (10#) (9’)
10 Alternating DB Snatches (20#)
Women use 10 lb. wall ball, 9′ target, 20 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (10#) (9’)
10 Alternating DB Snatches (20#)
Women use 10 lb. wall ball, 9′ target, 20 lb. dumbbell
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Single Unders
20 Wall Balls (10#) (9’)
10 Alternating DB Snatches (20#)
Women use 10 lb. wall ball, 9′ target, 20 lb. dumbbell
TEAM WORKOUT DETAILS
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)
Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell
Women
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (9’)
10 Alternating DB Snatches (35#)
Women use 14 lb. wall ball, 9′ target, 35 lb. dumbbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)
Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell
Women
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (9’)
10 Alternating DB Snatches (35#)
Women use 14 lb. wall ball, 9′ target, 35 lb. dumbbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (20#) (10’)
10 Alternating DB Snatches (50#)
Men use 20 lb. wall ball, 10′ target, 50 lb. dumbbell
Women
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (9’)
10 Alternating DB Snatches (35#)
Women use 14 lb. wall ball, 9′ target, 35 lb. dumbbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (10’)
10 Alternating DB Snatches (35#)
Men use 14 lb. wall ball, 10′ target, 35 lb. dumbbell
Women
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (10#) (9’)
10 Alternating DB Snatches (20#)
Women use 10 lb. wall ball, 9′ target, 20 lb. dumbbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (14#) (10’)
10 Alternating DB Snatches (35#)
Men use 14 lb. wall ball, 10′ target, 35 lb. dumbbell
Women
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Double Unders
20 Wall Balls (10#) (9’)
10 Alternating DB Snatches (20#)
Women use 10 lb. wall ball, 9′ target, 20 lb. dumbbell
Each individual athlete must complete workout solo. Team scores will be the sum of both athletes’ scores.
Men
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Single Unders
20 Wall Balls (14#) (10’)
10 Alternating DB Snatches (35#)
Men use 14 lb. wall ball, 10′ target, 35 lb. dumbbell
Women
For Max Reps:
4 4:00 Intervals, 1:00 Rest Between Each Interval
30 Single Unders
20 Wall Balls (10#) (9’)
10 Alternating DB Snatches (20#)
Women use 10 lb. wall ball, 9′ target, 20 lb. dumbbell
NOTES
This workout requires a running clock that counts up. This workout begins with the athlete standing with their jump rope in hands. At the call of “3..2..1..go”, the athlete will perform as many rounds and reps as possible in 4 minutes (from 0:00 – 4:00) of the following: 30 double unders, 20 wall balls and 10 alternating db snatches. Once the clock hits 4:00, the athlete must stop and rest for 1-minute until the 5:00 mark on the clock.
Once the clock hits 5:00, the athlete will restart the workout from the beginning. Athletes will not pick up from where they left off. The athlete will complete their second 4-minute interval (from 5:00 – 9:00), completing as many rounds and reps of 30 double unders, 20 wall balls and 10 alternating db snatches. Once the clock hits 9:00, the athlete must stop and rest for 1-minute until the 10:00 mark on the clock.
Once the clock hits 10:00, the athlete will restart the workout from the beginning. Athletes will not pick up from where they left off. The athlete will complete their third 4-minute interval (from 10:00 – 14:00), completing as many rounds and reps of 30 double unders, 20 wall balls and 10 alternating db snatches. Once the clock hits 14:00, the athlete must stop and rest for 1-minute until the 15:00 mark on the clock.
Once the clock hits 15:00, the athlete will restart the workout from the beginning. Athletes will not pick up from where they left off. The athlete will complete their fourth and final 4-minute interval (from 15:00 – 19:00), completing as many rounds and reps of 30 double unders, 20 wall balls and 10 alternating db snatches. Once the clock hits 19:00, the athlete must stop and the workout is complete.
Athletes can begin with the jump rope in their hands at the start of each interval.
The athlete’s score is the total reps completed across all four intervals. There is no tie-breaker for Test 2.
Team scores will be the sum of both athlete’s scores. The team captain will be required to submit both scores. The scoring system will total team scores once they are both submitted.
EQUIPMENT
• Dumbell
• Wall Ball & Wall Ball Target
• Jump Rope
For each workout, be sure the athlete has 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
Prior to starting, the wall ball, target height and show weight of dumbbell used. 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 fsheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
Double Unders
Athletes must make two passes of the rope for a rep to count.
Single Unders
Athletes must make one pass of the rope for a rep to count.
Wall Balls
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 rep is credited when the center of the ball hits the target at or above the target height. If the ball hits low or does not hit the wall, it is a no rep. If the ball drops to the ground 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.
DB Snatch
The dumbbell snatch starts with both heads of the dumbbell on the ground. The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition. Making body contact with the off-hand will result in a no rep.
At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. The rep is credited once the athlete has reached lockout. The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
Athletes may not receive any assistance in resetting the dumbbell.
Both heads of the dumbbell must make contact with the ground at the bottom of the rep. Failure to do so will result in a no rep.
There are no restrictions on where the athlete can switch hands in between reps.
