EVENT 3:

FITHOUSE GONE BAD

3 Rounds for Total Reps, 1 Minute per station of:

Station 1) Wallballs - partition as desired (FF: 20/14 to 10’/9’, DIY: 14/10 to 10’/9’)

Station 2) Alt. DB Snatches - partition as desired (FF: 50/35, DIY: 35/25)

Station 3) Calorie Row - Concurrent doesn’t need to be synchro

Station 4) Pull Ups (FF: Gents - C2B Pull ups, Ladies - Chin-over-bar | DIY: Jumping Pull Ups) - Split Anyhow

Station 4) Calorie Bike - Concurrent doesn’t need to be synchro

Station 5) Rest 1 Minute

Score = TOTAL REPS Accumulated

Standards

FORMAT

Complete three rounds:

Station 1: Wall balls - One works; partition freely

Staion 2: DB snatches - One works; partition freely

Station 3: Row calories - Both work on separate rowers

Station 4: Pull-ups - One works; partition freely

Station 5: Air bike calories - Both work on separate bikes

Station 6: Rest - Both rest

STATION 1 — WALL BALLS

Division: FF: 20/14 to 10’/9’ DIY: 14/10 to 10’/9’

  • Start with the ball at your chest.

  • Squat until your hip crease is below the top of your knees.

  • Stand and throw the ball to hit the assigned target.

  • Each rep counts when the ball hits the target after a full-depth squat.

Ball weights and target heights: to be confirmed.

STATION 2 — DB SNATCHES

Use one dumbbell:

Division: FF: 50/35 DIY: 35/25

  • Start each rep with both heads of the dumbbell touching the floor.

  • Lift the dumbbell overhead in one continuous movement.

  • Finish standing tall with your working arm, hips, and knees straight and the dumbbell controlled overhead.

  • Alternate arms after each successful rep.

  • Your free hand may not push against your body.

  • Lower the dumbbell under control.

STATION 3 — ROW

  • Start each interval with the monitor at zero calories.

  • You may start seated and strapped in. Keep the handle docked until the start signal.

  • Stop rowing at the end signal.

  • Add both partners’ whole calories displayed at the end signal. Calories added afterward do not count.

STATION 4 — PULL-UPS

Division FF: Men:Chest-to-bar Ladies: Chin-over-bar DIY: Jumping pull-ups

Chest-to-bar

  • Start each rep with straight arms and feet off the floor.

  • Touch your chest to the bar below your collarbone.

  • Strict, kipping, and butterfly reps are allowed. Any grip is allowed.

Chin-over-bar

  • Start each rep with straight arms and feet off the floor.

  • Get your chin clearly above the bar.

  • Strict, kipping, and butterfly reps are allowed. Any grip is allowed.

Jumping pull-ups

  • The bar must be at least six inches above your head when standing tall on your platform.

  • Start each rep with straight arms and bent knees.

  • Jump and pull until your chin is clearly above the bar.

  • Return to straight arms before the next rep.

  • Have your judge approve the setup before the heat.

STATION 5 — AIR BIKE

  • Start each interval with the monitor at zero calories.

  • You may start seated. Keep the pedals and handles still until the start signal.

  • Stop biking at the end signal.

  • Add both partners’ whole calories displayed at the end signal. Calories added afterward do not count.

SCORING

Every successful rep and every calorie is worth one point.

Add all points from all three rounds for the team’s final score. Reps must meet your division’s standard and be finished before the end signal.

EVENT TIE BREAK = TOTAL BIKE CALORIES