Competition Corner

23.3

Equipment Needed:
Measuring equipment
Medicine ball of appropriate weight for your division*
Concept 2 Rower
Box
Flow Workout 23.3:
Prior to the workout the athlete needs to measure up the designated height for both the wall ball target (300/270cm) and the box height (60/50cm).
This workout begins with the athlete standing tall behind their Medicine Ball. On “3-2-1-GO”, the athlete may begin performing Wall Balls. After 20 reps has been completed, the athlete may advance to the Box, doing 20 Box Jump Overs. Once the reps have been completed the athlete can now move to the Concept 2 Rower, and start doing 20/15 calories on the machine.
Continue this pattern for the round of 40 and 60 reps.
Your score is the time it takes for you to complete the whole workout.
The timecap for this workout is 18 minutes.
Movement Standards:
Wall Ball
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 rep is credited when the center of the ball hits the target at or above the specified target height.
If the ball hits low or does not hit the wall at all, it’s a “no rep”.
If the ball drops to the ground 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.
Box Jump Over
The athlete starts with both feet on the ground on one side of the box
Do NOT angle the box and jump or step up on the corner.
A lateral jump over the box (starting with the feet parallel to the box) IS permitted.
A two-foot takeoff is always required, and only the athlete’s feet may touch the box. An exception is for the Scaled Division, where step ups are allowed. If you do step ups, both feet MUST touch the top of the box.
After landing on the box, the athlete may jump or step down off to the other side.
It’s allowed to jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required.
There’s no requirement to stand tall while on top of the box.
Row
The monitor on the rower must be set to zero at the beginning of each row. The athlete may have assistance resetting the monitor. The athlete must stay seated on the rower until the monitor reads the specified calories.
This workout MUST be performed on a Concept2 Rower.
Videoreviews:
Video is not required BUT For athletes competing to win a qualification spot for ATA Games or prizes in the Age Group Categories all workouts need to be filmed and all videos will be reviewed before you get an invite to the competition/Prizes. Video is also required for all athletes in the top 10 in Open category for each workout and top 5 for Age Group Categories.