WURQ brings you “Special Forces” – where individuals will take on an all out sprint on the echo bike while scaling as fast as they can up a rope.
See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
For Max Reps
18/14 Calorie Echo Bike
6 Rope Climbs
18/14 Calorie Echo Bike
4 Rope Climbs
18/14 Calorie Echo Bike
2 Rope Climbs
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
18/14 Calorie Echo Bike
6 Rope Climbs
18/14 Calorie Echo Bike
4 Rope Climbs
18/14 Calorie Echo Bike
2 Rope Climbs
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
15/12 Calorie Echo Bike
4 Rope Climbs
15/12 Calorie Echo Bike
3 Rope Climbs
15/12 Calorie Echo Bike
2 Rope Climbs
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
15/12 Calorie Echo Bike
3 Rope Climbs (Women 12′)
15/12 Calorie Echo Bike
2 Rope Climbs (Women 12′)
15/12 Calorie Echo Bike
1 Rope Climbs (Women 12′)
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
18/14 Calorie Echo Bike
6 Rope Climbs
18/14 Calorie Echo Bike
4 Rope Climbs
18/14 Calorie Echo Bike
2 Rope Climbs
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
18/14 Calorie Echo Bike
6 Rope Climbs
18/14 Calorie Echo Bike
4 Rope Climbs
18/14 Calorie Echo Bike
2 Rope Climbs
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
15/12 Calorie Echo Bike
4 Rope Climbs
15/12 Calorie Echo Bike
3 Rope Climbs
15/12 Calorie Echo Bike
2 Rope Climbs
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
15/12 Calorie Echo Bike
4 Rope Climbs
15/12 Calorie Echo Bike
3 Rope Climbs
15/12 Calorie Echo Bike
2 Rope Climbs
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
15/12 Calorie Echo Bike
4 Rope Climbs (Women 12′)
15/12 Calorie Echo Bike
3 Rope Climbs (Women 12′)
15/12 Calorie Echo Bike
2 Rope Climbs (Women 12′)
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
12/8 Calorie Echo Bike
3 Rope Climbs (Women 12′)
12/8 Calorie Echo Bike
2 Rope Climbs (Women 12′)
12/8 Calorie Echo Bike
1 Rope Climbs (Women 12′)
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
12/8 Calorie Echo Bike
3 Rope Climbs (Women 12′)
12/8 Calorie Echo Bike
2 Rope Climbs (Women 12′)
12/8 Calorie Echo Bike
1 Rope Climbs (Women 12′)
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
15/12 Calorie Echo Bike
4 Rope Climbs
15/12 Calorie Echo Bike
3 Rope Climbs
15/12 Calorie Echo Bike
2 Rope Climbs
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
For Max Reps
15/12 Calorie Echo Bike
3 Rope Climbs (Women 12′)
15/12 Calorie Echo Bike
2 Rope Climbs (Women 12′)
15/12 Calorie Echo Bike
1 Rope Climbs (Women 12′)
6:00 Cap
Tie Break:
There is no tiebreak.
Workout Flow:
Athletes will start behind the start/finish line. At the call of 3. 2. 1. Go! The athletes will advance to their bikes and begin their calories. The athlete MUST stay seated until they complete their prescribed calories.
Once completed, they will advance down the competition floor and complete their prescribed rope climbs. The athletes will continue with this flow until they complete the 3rd set of prescribed rope climbs. At that time, the athletes MUST cross the start finish line to stop the clock.
The athletes will be required to reset the bike to read 0 calories before starting each set of bike calories
Movement Standards:
Rope Climb: Each rep starts from the floor. Athletes can climb the rope using whatever technique they choose. Athletes climbing 15′ must make contact with the top of the rig with one hand. Athletes climbing 12′ must make contact at or above the 12′ mark with one hand. Athletes can drop at whatever height they so choose. Both feet must make contact with the ground prior to starting each rep. Wearing gloves is permitted.
Echo Bike Calories: Athletes will start behind the start/finish line (NOT on the bike) prior to the call of 3,2,1, go. The monitor must be reset to 0 by the athlete before each set of calories. The judge will NOT reset the calories for each set. The athlete MUST stay seated until the required amount of calories is shown on the monitor.
FLOOR LAYOUT
