WORKOUT #2 & #3

“Strategy and Stamina”

12-minute AMRAP:

 

a.     Workout #2: Max Calorie Row

b.     Workout #3: 12 Wallballs, 12 Toes to Bar, 12 Burpee Box Jump Overs*

 

* Ascending by 2 reps every round (12, 14, 16, 18, 20, 22, etc.)

 

  • There are two components to this event, each one scored as a separate workout on the leaderboard.

  • The first scored element is the max calorie row.

  • The second scored element is rounds and repetitions of an ascending triplet consisting of wall balls, toes-to-bar, and burpee box jump overs.

  • Over the course of 12 minutes, teams will accumulate as many calories on the rower as possible and as many rounds and reps of the triplet.

  • Only one athlete can be working on a single station at any given time.

  • Athletes may alternate stations between themselves as many times as they choose.

  • There are no criteria for the switch. Athletes do not have to slap hands, for example.

  • The partner coming in will pick up exactly where the other partner left off.

  • One athlete may be strapped in to the rower and the other athlete may be by the wall ball before the clock starts.

  • Once the clock starts, one athlete will begin rowing and the other will begin performing wall balls.

 

Movement Standards

 

Row

  • The monitor on the rower must be set to zero at the beginning of the row.

 

Wall Ball

  • All male divisions, RX, Masters, and Scaled will be throwing a 20-pound ball to a 10 ft target. In order for the rep to count, any part of the ball must touch the target.

  • All female divisions, RX, Masters, and Scaled, will be throwing a 14-pound ball to a 9 ft target.

  • In the wall ball, the medicine ball must be taken from the bottom of the squat, hip crease below the knee, and thrown to hit the specified target.

  • 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.

  • Athletes may rest the ball against the wall before moving in to the next wall ball, as long as they pass through a full squat at the bottom.

  • There is no requirement to stand tall at the beginning of the first rep. The rep begins when the athlete picks up the ball in any way and passes into a full squat.

 

Toes-to-Bar

  • RX and Masters athletes will be doing toes-to-bar.

  • Scaled athletes will be performing hanging knee raises.

  • In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar.

  • At the start of each rep, the arms must be fully extended, and the heels must be brought back behind the bar.

  • Overhand, underhand, or mixed grip are all permitted.

  • The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar.

  • The feet cannot touch outside of the hands.

  • The feet cannot touch at separate times.

 

Hanging Knee Raises

  • Scaled athletes will perform hanging knee raises. The arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar.

  • Overhand, underhand, or mixed grip are all permitted.

  • The rep is credited when the knees are above the height of the hips.

 

Burpee Box Jump Over

  • RX will be performing burpee box jump overs.

  • Masters and scaled will have the option of doing burpee box jump overs or burpee box step overs.

  • Scaled athletes have the option to do step overs.

  • The burpee box jump over starts with the athlete touching their chest and thighs to the ground in any orientation (facing, parallel, etc.) toward one side of the box, and finishes with the athlete jumping over the box.

  • In the burpee, athletes may jump or step up from the ground.

  • In the box jump over, there is no requirement to stand tall while on top of the box.

  • A two-foot takeoff is always required, and only the athlete’s feet may touch the box.

  • Athletes may jump facing the box or sideways, adjacent to the box.

  • The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box.

  • If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

  • Athletes hands may touch their legs during the movement.

  • Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

 

Burpee Box Step Over

  • Scaled athletes may perform burpee box step overs. The burpee box step-over starts with the athlete touching their chest and thighs to the ground in any orientation (facing, parallel, etc.) toward one side of the box, and finishes with the athlete stepping over the box.

  • In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step on top of the box and then jump or step down on the other side.

  • During the step over, both feet must touch the top of the box. The athlete cannot step over with one foot in one motion.

 

Scoring

 

  • Teams will end with two separate scores. Workout #2) Total calories rowed; Workout #3) Total repetitions of the triplet.