Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Girls throw 10-lb. ball to 9-ft. target
WORKOUT 1
RX WORKOUTS
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Boys throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Men throw 20-lb. ball to 10-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Men throw 20-lb. ball to 10-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Men throw 20-lb. ball to 10-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Men throw 20-lb. ball to 9-ft. target
SCALED WORKOUTS
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Girls throw 10-lb. ball to 8-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Women throw 10-lb. ball to 9-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Women throw 10-lb. ball to 8-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Boys throw 14-lb. ball to 8-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Men throw 14-lb. ball to 10-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Men throw 14-lb. ball to 10-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Men throw 14-lb. ball to 10-ft. target
Complete as many rounds as possible in 15 minutes of:
20 wall-ball shots
20-cal. row
Men throw 14-lb. ball to 8-ft. target
NOTES
The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 20 reps are complete, the athlete will move to the rower and pull 20 calories. The monitor must read 20 calories before the athlete can unstrap and move back to the wall-ball shots for the next round. Athletes must reset monitor between each round. A judge can assist in the reset of monitor.
The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.
There is no tiebreak for this workout.
EQUIPMENT
- Medicine ball of appropriate weight for your division*
- Concept2 rower
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.) and 4 kg (10 lb.).
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 video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS (ATHLETES WITHOUT JUDGE)
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, clearly show the weight of the medicine ball and measure the height of the target. Your judge and a clock or timer with the running workout time should be clearly visible throughout the entire workout. The monitor of the rower should also be clearly visible throughout the entire workout. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
