I. Speed Rope 3:00
II. 15.3 Workout Review/Warm-up
III. Individual Mobility
Complete as many rounds and reps as possible in 14 minutes of:
7 x Muscle-ups
50 x Wall-ball Shots
100 x Double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Notes: This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.
For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.
For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot.
For Scaled options there is no tiebreak.
Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.