Individuals

 

Workout Flow:  At the count of 3-2-1-Go, athletes will sprint to the Echo Bike to perform the required Calories.  Once completed, athletes will move to the rig for the required Handstand Push-ups.  Once completed, athletes will move to the D-Ball section to perform the required reps.  Once completed, they will move back to the rig for the Handstand Push-ups and once completed back to the Echo Bike for a final round of calories.  Once completed, they will jump off the bike and sprint to the finish line.  NOTE:  There are different variations of Handstand Push-ups for Divisions - PLEASE read the descriptions.

Time Cap:  10-minute

Movement Standards:

Echo Bike:  Athletes will be responsible for the monitor on their echo bike.  Judges will not touch the bike for any reason once the workout has begun.

Wall Walk / HSPU (Rx Divisions ONLY): Athletes will perform a Wall Walk into a wall facing HSPU, using the standards below.  NOTE:  For this version of the HSPU it will be strict and the only thing touching the wall will be the toes.

Handstand Push-ups:  Each rep begins at the top of a handstand with the arms fully locked out, only the heels on the wall.  At the bottom of each rep, the head must touch the ground.  The rep is counted when the arms return to a fully locked out position with only the heels on the wall.  Kipping is allowed as long as the other requirements are met WHEN NOT MARKED AS STRICT HSPU.

Wall Walks:  Every rep begins and ends with the athlete lying down, with their chest, feet and thighs touching the ground.  At the start and finish of each rep, both hands must touch the designated line.  The first line will be 55 inches from the wall for both men and women.  Both hands must remain on the tape until both feet are on the wall.  At the top of the movement, both hands must touch the line for the 25-inch mark before the athlete can descend.  Any part of the hand may touch the line.  On the descent, the feet must remain on the wall until both hands are touching the first line.  The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs and feet touching the ground.  Any part of the hand may make contact with the line.

D-ball/Sandbag Cleans:  The D-ball will start from the ground for every rep.  The rep will be credited when the D-ball is resting on the athlete’s shoulder with hips and knees fully extended.

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Team

Workout Flow:  At 3-2-1-Go, all 4 athletes will sprint to the burpee area, to perform 12 Synchro Lateral Over The Line Burpees (athletes will all face in the same direction in a staggered form).  Once the burpees have been completed, athletes will break up the following work however they choose:  1) Max Calorie Echo Bike (1 bike - one person working)  and 2)  AMRAP of 4/6/8… Synchronized D-ball Cleans (2 D-Balls - two people working)  and 8/12/16… Handstand Push-ups (1 Handstand Push-up Board - one person working).  NOTE:  D-ball Cleans increase by 2 reps each round and HSPU by 4 reps each round.  At the 4-minute mark, all athletes will stop what they are doing and return to the burpee area for 16 Synchro Lateral Over The Line Burpees.  Once the burpees have been completed, athletes will return to the AMRAP and the echo bike, picking up where they left off - this will continue until the 8-minute mark.  At the 8-minute mark, all athletes will stop what they are doing and return to the burpee area for 20 Synchro Lateral Over The Line Burpees. Once the burpees have been completed, athletes will return to the AMRAP and the echo bike, picking up where they left off - this will continue until the 12-minute mark. 

NOTE:  CoEd Teams will have a male D-Ball and female D-Ball, however, you can pair up however you choose.

Time Cap: N/A

Movement Standards:

Synchronized Burpee Over The Line:  The burpees must be performed laterally to the line with all athletes facing the same direction in a staggered form.  The chest and thighs touch the ground at the bottom.  Stepping up and down on the burpee is allowed.  A two foot take off or landing is not required.  Stepping over the line is not allowed.  Both feet must be off the ground for the rep to count.  The rep ends when the athlete lands on both feet on the opposite side of the line.  The synchronicity occurs with the chest and thighs on the ground at the same time.

Echo Bike:  Athletes will be responsible for the monitor on their echo bike.  Judges will not touch the bike for any reason once the workout has begun.

Synchronized D-ball Cleans:  The D-ball will start from the ground for every rep.  The rep will be credited when the D-ball is resting on the athletes’ shoulder with hips and knees fully extended.  Synchronicity occurs with the D-ball resting on the shoulder.

Handstand Push-ups:  Each rep begins at the top of a handstand with the arms fully locked out, only the heels on the wall.  At the bottom of each rep, the head must touch the ground.  The rep is counted when the arms return to a fully locked out position with only the heels on the wall.  Kipping is allowed as long as the other requirements are met.

Wall Walks:  Every rep begins and ends with the athlete lying down, with their chest, feet and thighs touching the ground.  At the start and finish of each rep, both hands must touch the designated line.  The first line will be 55 inches from the wall for both men and women.  Both hands must remain on the tape until both feet are on the wall.  At the top of the movement, both hands must touch the line for the 25-inch mark before the athlete can descend.  Any part of the hand may touch the line.  On the descent, the feet must remain on the wall until both hands are touching the first line.  The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs and feet touching the ground.  Any part of the hand may make contact with the line.