Individuals will have 20 minutes to complete the prescribed work.

Individuals begin behind the green start line.

At "3-2-1... GO!", enter the field of play and complete 2 rounds of the prescribed work.

The workout is complete, and time is recorded when the athlete crosses or breaks the vertical plane of the red finish line after completing all prescribed work.

NOTES:

• During the Toes-to-Bar, athletes must face the red finish line.

• Each athlete will be provided one 6-inch riser and is responsible for keeping them within their designated lane throughout the workout.

• The SkiErg will be preset to zero and count up during the workout and reset by the judge between the first and second rounds.

• Time to complete the workout.

• If time capped, the score is total reps completed.

• Tiebreak: Time recorded upon completion of Round 1.

ROPE CLIMB

Start of Rep:

• Athlete on the ground with both feet on the floor.

Completion of Rep:

• Athletes touch the designated crossbeam or designated marked line, depending on their division.

During the Rep:

• Jumping to begin each ascent is permitted.

• Use of the legs is permitted.

• Athletes may descend in any manner.

WALL BALL

Start of Rep:

• Ball in the front-rack position.

• Hip crease below the top of the knee at the bottom. 

• Athletes may squat clean the ball from the ground.

Completion of Rep:

• The center of the ball contacts the target at or above the prescribed height.

During the Rep:

• Each rep must begin from the bottom of a squat (hip crease below the knee).

• If the ball contacts the ground, it must come to a complete rest before the next rep.

  • Rebounding the ball into the next rep is not permitted.

TOES TO BAR

Start of Rep:

• Athletes hanging with arms fully extended.

• Heels behind the pull-up bar.

Completion of Rep:

• The athletes’ feet must contact the bar between the hands. The feet do not need to arrive simultaneously. One foot may arrive first and wait, but the rep is credited only when both feet are touching the bar at the same time.

During the Rep:

• Overhand, underhand, or mixed grips are permitted.

• Any part of the feet may contact the bar.

• Heels must return behind the bar before initiating the next rep.

HANGING KNEE RAISE

Start of Rep:

• Athletes hanging with arms and legs fully extended.

• Heels behind the pull-up bar.

Completion of Rep:

• The athletes’ knees are above the hips. The knees do not need to arrive simultaneously. One knee may arrive first and wait, but the rep is credited only when both knees are above the hips at the same time.

During the Rep:

• Overhand, underhand, or mixed grips are permitted.

• Heels must return behind the bar with arms and legs fully extended before initiating the next rep.

SKI ERG

Start of Rep:

• Athletes standing on the platform.

• Hands off the handles.

• Monitor set to zero.

Completion of Rep:

• Monitor displays the prescribed calories.

• The athlete remains on the platform.

During the Rep:

• Athletes may not touch the monitor.

• Athletes must remain on the platform until the required calories are reached.

BOX JUMP OVER

Start of Rep:

• The athlete begins on one side of the box.

Completion of Rep:

• Both feet touch the ground on the opposite side of the box.

During the Rep:

• Box-facing and lateral jumps are permitted.

• Athletes' feet must make contact with the top of the box. The feet do not need to arrive simultaneously. One foot may arrive first and wait, but both feet must be touching the top of the box at the same time before either foot leaves the box.

• A two-foot takeoff is not required, provided both feet are airborne simultaneously at some point.

• Full hip extension on top of the box is not required.

• Incidental hand contact on the body and/or box is permitted.

• Using the hands to assist or gain an advantage is not permitted.

• Completely clearing the box without contacting the top is not permitted.

• Athletes must remain within their designated lane.