Event 1

RX/Intermediate/Masters/Novice

Kids 8-10/11-13

Teens 14-17

Key Standards

Teams of 3

AMRAP 12

  • Team:
    • 15 Synchronized Hand Release Push-Ups
    • 15 Synchronized Slam Ball Squats (1 Athlete w/ball)
  • 1 Athlete:
    • 25m Slam Ball Carry to Rig
    • 8 Rope Climbs 15’
    • 60 WBS (10’/9’)
    • 25m Slam Ball Carry Back to Start
  • Team
    • 15 Synchronized Hand Release Push-Ups
    • 15 Synchronized Slam Ball Squats (1 Athlete w/ball)
  • 1 Athlete:
    • 25m Slam Ball Carry to Rig
    • 8 Rope Climbs
    • 40 T2B
    • 25m Slam Ball Carry Back to Start
  • Team:
    • 15 Synchronized Hand Release Push-Ups
    • 15 Synchronized Slam Ball Squats (1 Athlete w/ball)
  • 1 Athlete:
    • Max Reps of Handstand Walks for Remaining Time

*Score is the total number of reps at the 12 min cap*

Scaling Key
Rx = Slam Ball 100/70, Wall Ball 30/20, T2B, HSW
Int/Mast = Slam Ball 100/70, Wall Ball 20/14, T2B, Wheel Barrow Walk
Novice = Slam Ball 70/50, Modified Rope Climb, Wall Ball 14/10, Hanging Knee Raise, Wheel Barrow Walk, *Only 1 female works at a time for Novice hand release push-ups*

The work out begins with all three athletes in the starting box, with the slam ball on the ground. At the count of 3-2-1, all three athletes will move to the ground and perform 15 synchronized hand release push-ups. Upon completion, all three will move to perform 15 synchronized squats, with one athlete holding the ball anywhere above the waist during squats.
Once complete, one athlete will carry the slam ball in any fashion to the rig to complete 8 rope climbs and 60 wall ball shots, while the other two athletes remain at the start. The athlete working at the rig can swap out at any time by carrying the slam ball back to start and passing the ball to one of the waiting athletes in the starting box. The slam ball must be carried to and from the rig when swapping out.
Upon completion of the 60th rep, the athlete will carry the slam ball back to start and the team will perform 15 synchronized hand release push-ups/15 synchronized squats in the same manner as earlier.
Once complete, one athlete will carry the slam ball in any fashion to the rig to complete 8 rope climbs and 40 toes to bar, while the other two athletes remain at the start. Swapping is permitted as described earlier.
Upon completion of the 40th rep, the athlete will carry the slam ball back to start and the team will perform 15 synchronized hand release push-ups/15 synchronized squats in the same manner as earlier.
With any time remaining, athletes will perform max reps of handstand walks with one athlete working at a time. There is no required slam ball carry once handstand walks start.

Teams of 2

AMRAP 10

*1 Athlete Works at a Time*

  • 10 Slam Balls
  • 10 Slam Ball Squats
  • 25m Slam Ball Carry to Rig
  • 5 Modified Rope Climbs
  • 30 Slam Ball Ground Over Shoulder
  • 25m Slam Ball Carry Back to Start
  • 10 Slam Balls
  • 10 Slam Ball Squats
  • 25m Slam Ball Carry to Rig
  • 5 Modified Rope Climb
  • 20 Sit Ups
  • 25m Slam Ball Carry Back to Start
  • 10 Slam Balls
  • 10 Slam Ball Squats
  • Max Reps of Wheel Barrow Walks for Remaining Time

*Score is the total number of reps at the 10 min cap*

Scaling Key
Kids 8-10 = Slam Ball 10lbs
Kids 11-13 = Slam Ball 15lbs

The work out begins with both athletes in the starting box, with the slam ball on the ground. At the count of 3-2-1, the team must complete 10 ball slams, then 10 squats, while holding the ball anywhere above the waist during squats. One athlete works at a time and they may swap at any time.
Once complete, athlete 1 will move to the rig, while carrying the slam ball in any fashion to complete 5 modified rope climbs and 30 slam ball ground over shoulder. Athlete 1 can swap out at any time by carrying the slam ball back to start and passing the ball to athlete 2. The slam ball must be carried to and from the rig when swapping out.

Upon completion of the 30th rep, the athlete will carry the slam ball back to start and the team will perform 10 ball slams, then 10 squats in the same manner as earlier.
Once complete, athlete 1 will carry the slam ball in any fashion to the rig to complete 5 modified rope climbs and 20 sit ups, while athlete 1 remains at the start. Swapping is permitted as described earlier.
Upon completion of the 20th rep, the athlete will carry the slam ball back to start and the team will perform 10 ball slams, then 10 squats in the same manner as earlier.
With any time remaining, athletes will perform max reps of wheel barrow walks.

Teams of 2

AMRAP 10

*1 Athlete Works at a Time*

  • 10 Hand Release Push Ups
  • 10 Slam Ball Squats
  • 25m Slam Ball Carry to Rig
  • 5 Rope Climbs 15’
  • 40 WBS (10’/9’)
  • 25m Slam Ball Carry Back to Start
  • 10 Hand Release Push Ups
  • 10 Slam Ball Squats
  • 25m Slam Ball Carry to Rig
  • 5 Rope Climbs
  • 20 T2B
  • 25m Slam Ball Carry Back to Start
  • 10 Hand Release Push Ups
  • 10 Slam Ball Squats
  • Max Reps of Wheel Barrow Walks for Remaining Time

*Score is the total number of reps at the 10 min cap*

Scaling Key
Teens 14-17 = Slam Ball 50/30, Med Ball 14/10, M/T2B, F/Knee Raises, M/Rope Climb, F/Modified Rope Climb

The work out begins with both athletes in the starting box, with the slam ball on the ground. At the count of 3-2-1, the team must complete 10 push-ups, then 10 slam ball squats, while holding the ball anywhere above the waist during squats. One athlete works at a time and may swap at any time.
Once complete, athlete 1 will carry the slam ball in any fashion to the rig to complete 5 rope climbs and 40 wall ball shots, while athlete 2 remains at the start. Athlete 1 can swap out at any time by carrying the slam ball back to start and passing the ball to athlete 2. The slam ball must be carried to and from the rig when swapping out.
Upon completion of the 40th rep, the athlete will carry the slam ball back to start and the team will perform 10 push-ups/10 squats in the same manner as earlier.
Once complete, one athlete will carry the slam ball in any fashion to the rig to complete 5 rope climbs and 20 toes to bar, while athlete 2 remains at the start. Swapping is permitted as described earlier.
Upon completion of the 20th rep, the athlete will carry the slam ball back to start and the team will perform 10 push-ups/10 squats in the same manner as earlier.
With any time remaining, athletes will perform max reps of wheel barrow walks.

BALL SLAMS (Kids):  The rep will begin with the slam ball on the ground, in between the athlete’s feet. The athlete will squat down, placing both hands on either side of the ball, then lift the ball from the ground to overhead, fully extending the knees, hips and arms. At the top of this movement, the athlete will slam the ball towards the ground to finish the rep. Squatting to catch the ball on the bounce is permitted.

HAND-RELEASE PUSH UP: The rep starts with all 3 athletes’ chests touching the ground at the same time and is complete when all 3 athletes’ elbows are locked out at the top with the feet no wider than shoulder width at the same time. Knees, hips, and shoulders must be aligned at the top for the rep to count. At the bottom, and the start of the second rep, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground at the same time. Repeat this for synchronized push ups. For novice female and teens, one athlete will work at a time.

SYNCHRONIZED SQUATS: The squat starts with 1 of 3 athletes holding the slam ball at or above the waste. The rep will initiate when all 3 athletes are below parallel at the same time and finish when all 3 athletes are fully extended with knees and hips fully extended. One athlete must be holding the ball at all times. Athletes can pass the ball at anytime once a repetition is complete.

HANDSTAND WALK: The athlete must start with feet BEHIND the mark denoting the start of the segment being attempted, and when kicking up, the hands (entire hand, including palm and fingers) must also start BEHIND the line. Stepping across the line or landing with the hands across the line when kicking up into the handstand constitutes a no rep. If at any time the athlete comes down from the hands, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the increment to earn credit for that distance. Increment distances will be 5 meters or 15 feet.

KNEE RAISES: Athletes must go from a full hang to bringing their knees up past their hip crease. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, to complete the rep.

MODIFIED ROPE CLIMB: The rep begins with the athlete lying with shoulder blades on the ground, hands touching the ground above their shoulders. From that position, the athlete will grab the rope and pull their body upright and jump with both feet clearing the ground finishing the rep.

SLAM BALL GROUND TO OVER THE SHOULDER (Kids):  The rep will begin with the slam ball on the ground, in between the athlete’s feet. The athlete will squat down, placing both hands on either side of the ball, then lift the ball, fully extending the knees and hips to the shoulder. The ball must pass over the top of the shoulder and fall down the athletes back. Athletes are permitted to hold the ball at the waist before launching over the shoulder.

TOES-TO-BAR: Athletes must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, to complete the rep.

WALL BALL SHOT: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball drops 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.

WHEELBARROW WALK: Athlete 1 will start with hands under shoulders in the plank position and hands and fingers behind the designated start line. Athlete 2 is standing in between the feet of athlete 1, lifting their feet off the ground in any fashion. The rep begins when the both athletes advance from the start in this position to the designated distance. If at any time the athlete comes down from the hands or feet, he or she must restart from the last increment crossed. Both hands, including palms and fingers, must cross the line marking the increment to earn credit for that distance. Increment distances will be 5 meters or 15 feet. Swapping out at any time is permitted.