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-Women’s Rx- 25 Calorie Row, 100 Double Unders, 80 Kettle Bell Swings at 35 lbs, 100 Air Squats, 60 Push Ups, 100 Double Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees.

-Women’s Scaled-25 Calorie Row, 100 Single Unders, 80 Kettle Bell Swings at 25 lbs, 100 Air Squats, 60 Push Ups from knees, 100 Single Unders, 40 AbMat Situps, 100 Walking Lunges, 20 Burpees.

Movement Standards = RX

-25 Calorie Row; starts from a standing position and off the rower. The athlete must step onto the rower and quickly start pulling. Both the athlete’s damper setting and foot setting/straps can be set prior to starting workout. Each Calorie of the row counts as one rep (this is especially important for those athletes that make it to their second and third rounds). The athlete must stop rowing and return the handle to the resting position in order to get credit for any calories after the time has expired.

-100 Double-Unders; athlete’s must swing the rope around one’s body in a single direction, while having the rope pass simultaneously under their feet twice. If they accidentally land on the rope while it’s passing under one’s feet, or if their feet stop it all together, it is considered a failed attempt. The rep must be repeated and done successfully. Each successful Double Under counts as a rep. Athlete’s are allowed to do as many “singles” as they like in between their Double Unders, however, only their Double-Unders will count as completed reps.

-80 Kettle Bell Swings; each swing must demonstrate control at the top and clear the height of the athlete’s head. Both knees and hips must be completely locked out in order for the rep to count.

-100 Air Squats; Athlete’s must begin from a full upright standing position. At the bottom of the squat, one’s butt and hip crease must be just below parallel and or crease of the knee. From here, you must return to full extension of the hips and knees to complete each rep. The use of one’s hands to push off your legs will not be permitted in the Rx category. Only the reps that go all the way down and return to full hip extension at the top can be counted for reps. This is important for the any final reps as time expires.

-60 Push Ups; the movement starts with the athlete at the top of a plank position arms are straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank. In order to be considered a rep, two things must occur.

-One, the athlete’s feet must remain on the ground throughout the entire movement. In no way, can one use their feet to “kick off” the mats in order to assist them with the push up.
-Secondly, athletes are not allowed to “worm out” or lose Mid-Line Stabilization as they press out.

-40 AbMat Situps; athletes are required to “butterfly” their feet; bottom of shoes are touching. Must start in upright position with arms out no further then 90 degrees. Must precede all the way back so that both shoulder blades make contact with the floor. Swinging of the arms will NOT be prohibited. At the top of the sit-up, the athlete is required to touch their toes NOT their heels for each rep to count.

-100 Walking Lunges; Athlete’s must start in a upright standing position, stepping forward with one foot until one’s back knee makes contact with the floor. Then pushing off the back leg, to full extension of the hips and knees, before proceeding forward with the opposing leg. Each step counts as a rep i.e. (left foot is 1, right foot is 2, left foot is 3)… etc. Athletes are not allowed to use their hands to push-off their legs.

-20 Burpees; at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.

Movement Standards = Scaled

-25 Calorie Row; starts from a standing position and off the rower. The athlete must step onto the rower and quickly start pulling. Both the athlete’s damper setting and foot setting/straps can be set prior to starting workout. Each Calorie of the row counts as one rep (this is especially important for those athletes that make it to their second and third rounds). The athlete must stop rowing and return the handle to the resting position in order to get credit for any calories after the time has expired.

-100 Single Unders; athlete’s must swing the rope around one’s body in a single direction, while having the rope pass simultaneously under their feet once. If they accidentally land on the rope while it’s passing under one’s feet, or if their feet stop it all together, it is considered a failed attempt. The rep must be repeated and done successfully. Each successful Single Under counts as a rep.

-80 Kettle Bell Swings; each swing must demonstrate control at the top and clear the height of the athlete’s head. Both knees and hips must be completely locked out in order for the rep to count.

-100 Air Squats; Athlete’s must begin from a full upright standing position. At the bottom of the squat, one’s butt and hip crease must be just below parallel and or crease of the knee. From here, you must return to full extension on the hips and knees to complete each rep. The use of one’s hands to push off your legs will be permitted in the scaled category. Only the reps that go all the way down and return to full hip extension at the top can be counted for reps. This is important for the any final reps as time expires.

-60 Push Ups from the knees; the movement starts with the athlete at the top of a plank position arms are straight and completely locked out. At the bottom of each rep, the athlete’s chest must clearly touch the ground. At the top of the rep when the athlete has pressed out, the arms are clearly locked and one’s body is back into the original plank for each rep to count.

-40 AbMat Situps; athletes are required to “butterfly” their feet; bottom of shoes are touching. Must start in upright position with arms out no further then 90 degrees. Must precede all the way back so that both shoulder blades make contact with the floor. Swinging of the arms is allowed back up to the upright position, where one must touch one’s heels to complete the movement.

-100 Walking Lunges; Athlete’s must start in a upright standing position, stepping forward with one foot until one’s back knee makes contact with the floor. Then pushing off the back leg, to full extension of the hips and knees, before proceeding forward with the opposing leg. Each step counts as a rep i.e. (left foot is 1, right foot is 2, left foot is 3)… etc. Athletes are allowed to use their hands to push-off their legs in the scaled division.