Week Two, Qualifier Four

For Time | 20 minute Time Cap
5 Rounds
500m Row
10 Hang Power Cleans
20 Wall Balls

Men will use 155lb Barbell
Women will use 105lb Barbell

Athletes will start standing directly behind their rower. At the call of 3-2-1 go, athletes will get on their rower and chip away at 500 meters. All athletes must have the meters at zero before they may begin rowing. Once all 500 meters are complete, the athletes will move to their barbell where they will complete 10 Hang Power Cleans. Once all 10 are complete, the athlete will move to their medicine ball to complete 20 Wall Balls. Once all the Wall Balls are completed, the athlete will move back to their rower to start Round 2.  

For the rowers, the athlete or their judge must reset between rounds. The athlete will continue in this fashion until all 5 rounds are completed or the athlete hits the time cap.

Your score for 19.4 will be the total time to complete all 5 Rounds or the total amount of repetitions completed in the 20 minute time cap.

 

ALL WORKOUTS MUST BE RECORDED.

We will contact all qualifying athletes to submit one workout post-qualifier. This is to ensure quality control. We suggest using our WeTime timers to record your qualifier workouts.

 

Movement Standards

Row
The monitor will be set to zero at the beginning of the row. The athlete or judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 500 meters.

Hang Power Cleans
Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted.

Wall Ball
In the 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 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 hits low or does not hit the wall, it is a NO REP. 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.

Equipment

  • Rower

  • Barbell

  • Collars

  • Plates loaded to the appropriate weight for division

  • A medicine ball for the appropriate weight for your division

  • A wall mark or target set at specified height for wall ball shots

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards:
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the height of the wall-ball target, as well as the weight of the ball, so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

19.4 Workout Variations

Pro/Amateur/Teams Division
(Masters 35-39, Masters 40-44)

For Time | 20 minute Time Cap
5 Rounds
500m Row
10 Hang Power Cleans
20 Wall Balls


Men will use 155lb Barbell & 20lb Wall Ball to 10’ Target
Women will use 105# Barbell & 14lb Wall Ball to 9’ Target

Masters 45-49, Teens 16-17 Division

For Time | 20 minute Time Cap
5 Rounds
500m Row
10 Hang Power Cleans
20 Wall Balls

Men will use 135lb Barbell & 20lb Wall Ball to 10’ Target
Women will use 95# Barbell & 14lb Wall Ball to 9’ Target

Masters 50+, Teens 14-15 Division
(Intermediate/Scaled Division)

For Time | 20 minute Time Cap
5 Rounds
500m Row
10 Hang Power Cleans
20 Wall Balls

Men will use 115lb Barbell & 20lb Wall Ball to 10’ Target
Women will use 75# Barbell & 14lb Wall Ball to 9’ Target

Community Division

For Time | 20 minute Time Cap
5 Rounds
500m Row
10 Hang Power Cleans
20 Wall Balls

Men will use 75lb Barbell & 14lb Wall Ball to 9’ Target
Women will use 55# Barbell & 10lb Wall Ball to 9’ Target