30 Zeus Rope Rope Single Unders
2 Wall Walk
3 Snatch (75/55)
Score: Total reps
The workout begins with athletes standing on the starting mat. At the call of 3. 2. 1. Go, athletes will move down the floor to where the jump rope lies. Athletes will pick up their jump rope and begin their set of jump rope.
Once all reps are completed, the athlete will move to the wall and complete their set of handstand pushups or wall walks. Once complete, the athlete will move to the barbell and complete their set of snatches.
The athlete will continue this flow until the workout is complete.
The score for the workout will be the total reps completed within the time cap. There is no tiebreak for this workout.
There is no tiebreak time.
Single Unders: The rope must make one rotation to count. The rope must spin in a forward motion. The jump rope must start on the ground at the beginning of the workout. The Zeus rope by RX SmartGear must be used.
Wall Walk: Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
Both hands must remain on the tape until both feet are on the wall.
At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.
For the first line, the distance from the wall to the tape is 55 inches for women and 60 inches for men. This first line will be the start and finish for each repetition
The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.
Snatch: Athletes can perform a power, squat or split snatch. Athletes must fully extend knees and hips at the top of movement. The arms must be fully extended with the barbell over the head at the top of the movement. Both bumper plates must touch the ground at the bottom of each rep. The barbell must remain within the athlete’s lane. Failure to control the barbell and having the barbell leave the lane area will result in a no rep.