Medical Assistant Rep
Resume:
WEEK * – QUALIFIER WORKOUT **.*
• ** MIN AMRAP •
NAME:
Sponsored By:
Reps
Total Reps
** ******* *** ** ******* Row 50 Calorie Row
** ******* *** ** ******* Row 50 Calorie Row
** ******* *** ** Calorie Row
50 Wall Ball Shots 50 Wall Ball Shots 50 Wall Ball Shots 50 Wall Ball Shots 50 Wall Ball Shots 50 Wall Ball Shots 50 Wall Ball Shots 50 Wall Ball Shots
50 Shoulder to Overhead 50 Shoulder to Overhead 50 Shoulder to Overhead 50 Shoulder to Overhead 50 Shoulder to Overhead 50 Shoulder to Overhead 50 Shoulder to Overhead 50 Shoulder to Overhead
50 Box Jumps 50 Box Jumps 50 Box Jumps
50 Box Jumps 50 Box Jumps 50 Box Jumps
50 Box Jumps
QUICK GUIDE (Men/Women)
50 Box Jumps
50 650 1250
450 1050
500 1100
550 1150
600 1200
AsRX & 40-44
20lbs-10ft/14lbs-9ft
115lbs/85lbs
24in/20in
Masters 45-49
20lbs-10ft/14lbs-9ft
105lbs/75lbs
24in/20in
Masters 50+ & Scaled
20lbs-9ft/10lbs-9ft
95lbs/65lbs
24in/20in
EQUIPMENT
To complete this workout you will need:
• Rower
• Medicine ball
• One barbell
• Collars
• Plates
• Box (24/20)
VIDEO SUBMISSION STANDARDS
Prior to starting, film the barbell and the plates so the loads and height can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the en- tire workout or a running clock. Shoot the movements from the side so it is clear that: 50 calories are rowed, proper lock-out is being reached on the shoulder to overheads, proper depth and target is being hit on the wall ball shots, and proper extension and control is maintained on the box jumps.
Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the rower set to zero at the start and at least 50 calories prior to moving to the wall ball shots. Note: Be sure you have enough battery life, memory and time to upload your video. You may need to increase your limit on YouTube to allow a longer video.
ADDITIONAL INFO
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 50 calories you will move to the medicine ball for 50 wall ball shots. Once you have finished the 50 wall ball shots you will move to the barbell for 50 shoulder to overheads. Once you have finished your 50 shoulder to overheads you will move to your plyo box for 50 box jumps or step ups. Each time you return to the rower you or your judge must reset the monitor to zero before rowing.
(AsRX) Individual
17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
(Men use 20lbs to 10ft/
Women use 14lbs to 9ft)
50 Shoulder to OH
(Men use 115lbs/
Women use 85lbs)
50 Box Jumps
(Men use 24in/
Women use 20in)
Masters 40-44
17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
(Men use 20lbs to 10ft/
Women use 14lbs to 9ft)
50 Shoulder to OH
(Men use 115lbs/
Women use 85lbs)
50 Box Jumps
(Men use 24in/
Women use 20in)
Masters 45-49
17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
(Men use 20lbs to 10ft/
Women use 14lbs to 9ft)
50 Shoulder to OH
(Men use 105lbs/
Women use 75lbs)
50 Box Jumps
(Men use 24in/
Women use 20in)
Masters 50+
17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
(Men use 20lbs to 9ft/
Women use 10lbs to 9ft)
50 Shoulder to OH
(Men use 95lbs/
Women use 65lbs)
50 Box Jumps
(Men use 24in/
Women use 20in)
Scaled
17 Minute AMRAP
50 Calorie Row
50 Wall Ball Shots
(Men use 20lbs to 9ft/
Women use 10lbs to 9ft)
50 Shoulder to OH
(Men use 95lbs/
Women use 65lbs)
50 Box Jumps
(Men use 24in/
Women use 20in)
WEEK 3 – QUALIFIER WORKOUT 15.3
7.1.15 7PM CDT 7.6.15 7PM CDT
WEEK 3 – QUALIFIER WORKOUT 15.3
7.1.15 7PM CDT 7.6.15 7PM CDT
MOVEMENT STANDARDS
ROW
Hands must be off the rower until the call of GO. You must remain on the rower until the display reads 50 calories. You may coast over the required work, but cannot make an attempt to get off the rower such as unstrapping your feet or standing up until the dis- play reaches 50 calories.
When returning to the rower on a second round, the display must be reset to 0 calories. WALL BALL
The movement begins with the medicine ball on the ground. The ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit a specified target (10 feet for men, 9 feet for women). The center of the ball must make contact with the target and clear the required height line.
If the ball hits the bottom edge of the target or does not hit the target at all, it is a NO REP. If the athlete’s hip crease does not break parallel, that is a NO REP. The rep is counted when the ball makes contact with the wall or target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep. SHOULDER TO OVERHEAD
The barbell begins on the ground, no use of a rack is allowed. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out, over the head, and over the center of the body. Shoulder press, push press, push jerk, and/or split jerk may be used as long as the weight is fully locked out overhead with the hips, knees and arms fully extended with the bar directly over the middle of the body.
If full arm extension is not met, that is a NO REP. If an athlete uses a split jerk, failure to return your feet to center before lowering the bar will result in a NO REP.
BOX JUMPS
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump up, step up, jump down, or step down as long as both feet start on the ground and both feet end on the box in control.
Reaching full extension only in the air while jumping down is a NO REP. Failing to extend your hips and knees at the top will also be a NO REP.
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