UCAN brings you Don’t Drop where you will race in this sprint-style triplet. Athletes will be rewarded for pushing the pace on Echo Bike and going unbroken on the wall balls. See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
“Don’t Drop”
For Time
20/15 Calorie Echo Bike
40 Wall Ball (30/20) (10’/9′)
20 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 20 calories on the bike and will use a 30# wall ball and throw to a 10′ target. Women will complete 15 calories on the bike and will use a 20# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
20/15 Calorie Echo Bike
40 Wall Ball (20/14) (10’/9′)
20 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 20 calories on the bike and will use a 20# wall ball and throw to a 10′ target. Women will complete 15 calories on the bike and will use a 14# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
15/12 Calorie Echo Bike
30 Wall Ball (14/10) (10’/9′)
15 Hanging Knee Raise
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the hanging knee raise. Upon completion of the hanging knee raise, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 15 calories on the bike and will use a 14# wall ball and throw to a 10′ target. Women will complete 12 calories on the bike and will use a 10# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Hanging Knee Raise – Athletes must go from a full hang to having both knees rise above the belly button. Failure for the athletes’ knees to rise above the belly button will result in a no rep. At the bottom, the feet must be brought back to behind the bar, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
20/15 Calorie Echo Bike
40 Wall Ball (20/14) (10’/9′)
20 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 20 calories on the bike and will use a 20# wall ball and throw to a 10′ target. Women will complete 15 calories on the bike and will use a 14# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
20/15 Calorie Echo Bike
40 Wall Ball (20/14) (10’/9′)
20 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 20 calories on the bike and will use a 20# wall ball and throw to a 10′ target. Women will complete 15 calories on the bike and will use a 14# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
20/15 Calorie Echo Bike
30 Wall Ball (20/14) (10’/9′)
20 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 20 calories on the bike and will use a 20# wall ball and throw to a 10′ target. Women will complete 15 calories on the bike and will use a 14# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
20/15 Calorie Echo Bike
30 Wall Ball (20/14) (10’/9′)
20 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 20 calories on the bike and will use a 20# wall ball and throw to a 10′ target. Women will complete 15 calories on the bike and will use a 14# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
15/12 Calorie Echo Bike
30 Wall Ball (14/10) (10’/9′)
15 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 15 calories on the bike and will use a 14# wall ball and throw to a 10′ target. Women will complete 12 calories on the bike and will use a 10# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
15/12 Calorie Echo Bike
30 Wall Ball (14/10) (10’/9′)
15 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 15 calories on the bike and will use a 14# wall ball and throw to a 10′ target. Women will complete 12 calories on the bike and will use a 10# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
“Don’t Drop”
For Time
15/12 Calorie Echo Bike
30 Wall Ball (14/10) (10’/9′)
15 TTB
4:00 Cap
Notes & Flow
At 3.2.1.go, athletes will run 45′ to their Echo Bike and begin to work on their calories. Once complete, athletes will move to the rig, which will be 30′ behind the echo bike, and begin to work on their wall balls. Wall balls will be on the ground under wall ball targets.
After completing wall balls, athletes will move to the TTB. Upon completion of the TTB, athletes will run 75′ back to the starting line.
The clock stops when the athlete crosses the start/finish line.
This workout has a 4:00 cap. There is no tiebreak for this workout.
Men will complete 15 calories on the bike and will use a 14# wall ball and throw to a 10′ target. Women will complete 12 calories on the bike and will use a 10# wall ball and throw to a 9′ target.
Movement Standards
Echo Bike – The judge will not assist with the monitor. Athletes will be responsible for starting the monitor. Athletes can not leave the bike until the correct number of calories show on the monitor.
Wall Ball – Athletes can pick up the wall ball and squat into the first rep. Athletes’ hips must break the crease of the knees at the bottom of the movement. Athletes must hit the appropriate wall ball target.
Toes to Bar – Athletes must go from a full hang to having both toes touch the pull-up bar at the same time. Both feet must touch the bar together, 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, not out front. Each lane will feature step up pegs and one step-up pad that’s five inches tall. Only one step-up pad will be permitted per lane.
