This event is for time and begins with the athlete seated and strapped into the rower. At the call of 3,2,1, GO athletes will perform a 1000 meter row.

At the completion of the row, athletes will record their time and this will be Workout 4 score.

At the completion of the row, athletes will perform 20 devils press.

At the completion of 20 devils press, athletes will perform 5 wall walks.

At the completion of 5 wall walks athletes will perform 40 box jump overs.

At the completion of the box jumps, athletes will perform another set of 5 wall walks.

At the completion of the wall walks, athletes will perform 80 wall ball tosses to a 10 foot target.

At the completion of the wall balls, athletes will perform another set of 5 wall walks.

At the completion of 5 wall walks, athletes will perform another set of 40 box jump overs.

At the completion of the 40 box jumps, athletes will perform another set of 5 wall walks.

At the completion of the 5 wall walks, athletes will perform a final set of 20 devils press.

At the completion of the 20th devils press, time will be the workout 5 score, inclusive of the 1000m row.

PLEASE NOTE: the 1,000m Row = 1 Rep. As an example, if you stopped at 80 wall balls, your score would be 151 reps.

Row
Athletes will start on the rower. They must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row. Athlete’s hands must be off of the handle until the sound of the beep. The rower must be counting up from 0 meters up to 1,000 meters. Athletes are not required to use straps.

PLEASE NOTE: the 1,000m Row = 1 Rep. As an example, if you stopped at 80 wall balls, your score would be 151 reps.

Devils Press
This movement starts with the dumbbells on the ground. The athlete must reach a push-up position holding both dumbbells, the chest making full contact with the ground between the dumbbells, and then raise both dumbbells to an overhead position in one movement. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended; and both dumbbells directly over or slightly behind the middle of the body. Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee. A clean & jerk or any pause resulting in the dumbbells making contact with the body is not allowed. Power snatch is allowed as long as final lockout requirements are met.

Wall Walk
Mark a tape line to designate the start/finish line.

Measure from the wall to the edge of the tape that is CLOSEST to the wall.

For women, the distance from the wall to the tape is 55 inches.

For men, the distance is 60 inches.

This first line will be the start and finish line for each repetition.

Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall.

At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.

The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
Any part of the hand may make contact with the tape line.

Box Jump Over
In the box jump-over, there is no requirement to stand tall while on top of the box. A two-foot takeoff is required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. The scaled division, 55-59, 60+, and 13-15 may step up on box jump overs.

Box Step Over
When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box. This is unweighted, without dumbbells

Hand Release Push-Ups
Each rep begins with the athlete’s body fully off the ground in support by the arms and feet with the arms fully locked out and the hips and shoulders inline. The athlete descends into a pushup position, the chest making contact with the ground. At the bottom, the athlete must release the hands from the floor. The rep is credited when the athlete returns to the support position with the arms fully locked out and hips and shoulders inline.

Wall Ball
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the 10 foot target. The center of the ball must hit the target at or above the 10 foot height. If the ball hits below or does not hit the target it is a no rep.