Men and women will compete separately during this workout. By choice of the team, either the men or women will go first.
Round 1 – 40 total reps of each exercise.
Round 2 – 30 total reps of each exercise.
Round 3 – 20 total reps of each exercise.
Ball Over the Bar
Athletes simply have to toss a medicine ball back and forth over the pull up bar for the assigned number of reps. The height of the pull up bar will be 8 feet 4 inches for all divisions.
One athlete must hold a plank while their partner jumps over them to complete each rep. Athletes can alternate between the plank and burpees however they choose, unless one athlete fails to maintain the plank. Anytime there is a failure during the plank, the athletes must switch. Athletes have the option to step over their partner.
The workload can be can be divided between the two atheletes however they choose. So it is possible for only one athlete to perform all of the step ups. The height of the step will be 18 inches for all divisions.