Warm Up
Row 500m
Then 2 Rounds of:
- Squat to Stand x 10
- Good Morning x 10
- T Push Up x 10
Workout of the Day
16.4
Complete as many rounds and reps as possible in 13 minutes of:
- Deadlift x 55 (225/155)
- Wallball x 55 (20/14 to 10/9 target)
- Row x 55 Calories
- HSPU x 55
Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
Your score will be the total number of repetitions completed within the 13-minute time cap.
Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
