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The Fittest Experience 2019 Online Qualifier



For Time:

5 Rounds

500m Row

10 Hang Power Cleans

20 Wall Balls

*20 Min Time Cap



Workout Standards

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 completed all 5 Rounds or the total amount of repetitions completed in the 20 minute time cap.


Movement Standards


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.




If you have any questions about the workouts and standards, please contact the event organizer, JESS

If you have questions about submitting your score visit the Help Center on how to submit online scores here