arrow_back Submit Scores for Adaptive Seated: Workout 4

2019-2020 Wodapalooza Online Challenge & Qualifier

Workout

PRESCRIBED

Seated Version

Low

For Time:

150 Wall Balls  14/10 @9/7’

75 Med Ball sit ups 14/10

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00


Seated High adaptations

150 Wall Balls  10/8 @ 9/7'

75 Med Ball sit ups 14/10

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00


Multi Limb

150 Wall Balls  10/6 @ 8/6

75 Med Ball sit ups 20/14 or lighter

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

 

ALTERNATE

SEATED

Low & high adaptations

For Time:

150 Wall Balls 14/10 @7/6’

75 PVC Toes to Overhead

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00


Multi limb adaptations

For Time:

150 Wall Balls 10/6 @7/6’

75 PVC Toes to Overhead

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

Workout Standards

FLOW SEATED 

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.


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)

 

SEATED MOVEMENT STANDARDS

Seated WallBall

Wall Ball starts in front of the athlete on floor in a seated position. If an athlete needs to sit on box instead of chair. Max height of box is 20 inches and must be shown in video.


Athlete will throw the ball with 2 limbs up to target line on wall. The rep is credited when the center of the ball hits 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 to the ground 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.


MedBall Sit Up

The MB sit up can be performed with or without an “ab mat”.  They can also be performed standard with ups with soles of feet on the ground.


At the start of each repetition, the athlete must be lying in a supine position holding the med ball in full extension of the hip.


The med ball must make contact with the floor behind the athletes head.  This is the beginning of a successful repetition.


The athlete must then move the med ball towards the feet with shoulders passing in front of hip and make contact with the floor in front.


PVC TOES 2 OVERHEAD

Athlete will start movement with PVC locked out over head with elbows fully extended and PVC over midline. The athlete will hinge at the hip and touch their toes to the PVC and then hinge back up swinging or pressing the PVC overhead. The reps will count at the top with PVC locked out over head.


Athlete MAY push off the lap with pvc to get back to start position.


EQUIPMENT

Medicine Ball

Abmat 

PVC pipe


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