84 Alternating Single Leg Squats
21 D-Ball Over Shoulder (150, 100lb)
3 Rounds of:
28 Alternating Single Leg Squats
7 D-Ball Over Shoulder
Time-cap: 16 Minutes
The workout begins with the athlete on the starting mat. At the start of the clock, the athlete will head onto the floor and into the designated section to begin the required number of alternating single legged squats (or d-ball squats if the division calls for it.) Athletes will advance forward, towards the front of the stage, twice, breaking the required repetitions of squats into three equal portions.
Upon completion of the final rep of squats, the athlete will take their ball, which will be positioned just in front of the starting mat, and perform the the required repetitions of d-balls over the shoulder. Like the squats, the athlete will advance towards the water, twice, along with the ball, for a total of three sets to accumulate the total number of d-ball over the shoulder.
Once complete, the athlete will head down their lane, and turn clockwise into the running lane which will lead them around and through the truss structure, and onto the swimming ramp. Once on the ramp, athletes must remain to the left side, and must not push or shove other athletes during this time.
Athletes will then enter the water using any style of jump or dive, and will swim clockwise around the left-most buoy, and after swimming around the third and final buoy, will turn back and proceed towards the ramp.
Once the athlete returns to the ramp, they will climb up the left side, and proceed left around and through the truss, down the running lane, and then directly down their lane to begin the second half of the d-ball couplet. The athlete will then begin in the designated section and perform three rounds of their squat variation and d-ball over the shoulder, advancing as instructed by their assigned judge. Different than the first portion, the athlete will alternate between their variation of squats and d-ball over the shoulder.
When the final rep of d-ball over the shoulder has been completed in the 3rd round, the athlete must advance the ball into the designated section and make contact with the throwdows.com precision timing button. That is when their score will be noted.
Alternating Single Leg Squats
The single leg squat starts and ends with the hips and knees fully extended. The non-working leg must remain in front of the body the entire rep.
At the bottom of the squat, the hip crease must pass below the top of the supporting leg’s knee.
Athletes may hold on to the non-working leg while performing single leg squats. However, if any part of the body other than the supporting foot touches the floor, the rep will not count. Resting the non-working leg on the working leg, or using the hands/arms to push into the working leg is not permitted.
Athletes must alternate legs after every successful rep. If the athlete is “no-repped” for any reason, they must complete a successful repetition on the designated leg before making an attempt with the other leg.
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D-Ball Over Shoulder
This movement begins with the athlete standing over the ball, hips and knees fully extended.
The athlete will then clean or pickup the d-ball before bringing it directly over either of the athlete’s shoulders. If the ball path does not travel directly over the athlete’s shoulder, and instead goes off to the side, the rep will not be counted.
The rep is credited once the ball lands back on the ground, and the athlete is standing upright, with their hips and knees fully extended.