arrow_back Submit Scores for Adaptive Standing: Workout 4

2019-2020 Wodapalooza Online Challenge & Qualifier

Workout

PRESCRIBED

Standing

2 Points of contact

For Time

150 Wall Balls (20/14) (10ft/9ft)

75 Toe To Bar

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00


Visual Impaired

For Time

150 Wall Balls (20/14) (10ft/9ft)

75 Toe To Bar

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

(115 Wall Ball reps if ball drops to floor each rep @ 20/14 (10/9ft)


1 point of contact Upper adaptations

For Time

150 Wall Balls (14/10 (10ft/9ft)

60 Toe To Bar or ring

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00


1 Point contact Lower adaptations

For Time

150 Wall Balls (20/14) (10ft/9ft)

75 Toe To Bar

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

(squat to box at below parallel)


Major Neuro & Short stature

For Time

150 Wall Balls (14/10 @9/7'

60 Toe To Bar or ring

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

 

ALTERNATE

Standing

2 points of contact

For Time

100 wall balls 14/10 @ (10/9ft)

65 knee raises

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00


Upper 1 point of contact adaptations

For Time

100 wall balls 14/10 @9/8'

50 knee raises

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00


Lower 1 point of contact adaptations

For Time

100 wall balls 14/10 @ (10/9ft)

65 knee raises

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

(squat box below parallel)


Short stature & Major neuro

For Time

100 wall balls 14/10 @8/6'

50 knee raises

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

Workout Standards

FLOW STANDING

This workout is scored by the time it takes for an athlete to complete the prescribed repetitions.


Prior to the start of the clock, the athlete will stage their med ball and pull up bar for Toe To Bar.


The workout can be performed in any order (chipper style or rounds for time until completion of the work).


Prior to the clock starting, the athlete must announce how they will breakdown the workout to reach the correct number of repetitions.


At the start of the ascending clock, the athlete can begin their repetitions.


After the athlete completes the required number of both exercises in the order announced, the athletes time is noted.

SCORING

This workout is scored as the time it takes athletes to finish the prescribed repetitions. 

If an athlete is unable to complete Workout 4 under the 20 minute time-cap, the athlete must add :01 per remaining repetition to the total time-cap of 20:00. (i.e. if 5 reps remain, :05 + 20:00 = 20:05)

 

STANDING MOVEMENT STANDARDS

Wall Ball

For the wall ball, the athlete must start with the ball at a dead stop on the ground. The athlete may then pick up the ball and stand tall before beginning a set, or squat clean the ball, before beginning their first repetition of any set. An athlete may not start in a squat, pick up the ball from this position, and toss the ball to the target. Repetition consists of an athlete holding the ball in the “front rack,” and performing a full squat, hip-crease passing below the top of the knee, and when vertically extending throwing the ball to specific target height. If the athlete’s hip does not break parallel, or the target does not touch the wall, that rep will not be counted.


The athlete may then catch the ball and perform multiple reps if they so choose.


Finally, athletes may not catch the ball on the bounce, and head right into a wall ball repetition. The ball must be settled on the floor before picking it up to begin another set.


Lower 1 point of contact athletes may squat to a box set at parallel.


Visual Impaired athletes may allow the ball to drop on the floor each rep  but athletes may not catch the ball on the bounce, and head right into a wall ball repetition. The ball must be settled on the floor before picking it up to begin another set." if the athlete chooses to not catch the ball follow the rep scheme set for Visual impaired for this workout. if they do choose to catch the ball then follow standing 2 points of contact rep scheme. must announce before the workout what scheme they are using.


Toe To Bar

The toe to bar requires an athlete start each set at a dead hang from a pull-up bar, with shoulders, arms, hips, and legs at full extension.  Each repetition consists of an athlete bringing both feet behind the perpendicular vertical plane created by the pull-up bar, and finishes with both feet simultaneously in contact with the pull-up bar, between the athlete’s hands.  Straps to replace limbs are accepted and 1 point of contact upper athletes may also use rings.


Knee Raise

The Knee raise requires an athlete start each set at a dead hang from a pull-up bar, with shoulders, arms, hips, and legs at full extension.


Each repetition consists of an athlete bringing both feet behind the perpendicular vertical plane created by the pull-up bar, and finishes with both knees simultaneously driving above the hip crease , between the athlete’s hands.


Straps to replace limbs are accepted and 1 point of contact upper athletes may also use rings.

 

EQUIPMENT

Medicine Ball

Pull Up Rig


VIDEO SUBMISSION 

Prior to starting, film the medicine ball to be used so the weight can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Support

If you have any questions about the workouts and standards, please contact the event organizer, Team Loud And Live Sportsinfo@thewodapalooza.com

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