• The athlete starts behind the start line. On “GO” the athlete advances and mounts
  the rower, which starts at 0 cal and counts up to 50 cal (men) / 40 cal (women).
• The athlete moves to the Wall Ball Station and completes 50 Wall Ball Shots.
• The athlete then mounts the Concept2 BikeErg, which starts at 0 cal and counts up to 50 cal (men) / 40 cal (women).
• The workout ends when the athlete has dismounted the bike and crossed the finish
  line.

Concept2 Row:

• Starts at 0 cal; the athlete dismounts when the monitor reads exactly 50/40 cal.

Wall Ball Shots:

• The movement starts with the wall ball in the front rack, knees and hips fully extended.
• The athlete must squat with the crease of the hip below the knee.
• The rep is completed when the center of the ball hits the target at or above the specified target height.
• Medicine Ball cleans are allowed for the first rep.

Concept2 BikeErg:

• Starts at 0 cal; the athlete dismounts when the monitor reads exactly 50/40 cal.
• The Damper can be adjusted during the workout if needed.

Ideal Equipment:

• Concept2 Rower
• Wall Ball @ 20/14lbs (9/6kg)
• Concept2 Bike

Alternative Equipment: 

• Replace any machine with another, similar machine – adjust the number of calories to approximately 2 minutes of work.
• Replace Wall Ball with empty Barbell thrusters @ 45/35lbs (M/F).

Ideal set up:

• Create a 10-15’ lane for each athlete. At one end of the lane have a start/finish line. At the other end of the lane have the Wall Ball Target.
• Place the machines side by side in the lane. No closer than 5’ to the Wall Ball target.
• Ensure there is at least a 5’ gap between the Bike and the finish line.

Score = Time when the athlete crosses the finish line.

The time-capped score is the total reps completed. The dismount of the bike to the finish line counts as 1 rep.

Top 3 females and top 3 males in your gym will receive a pair of shoes each.