Here’s your chance to do a workout you missed. Don’t despair as you review the movements in the Quarterfinal Tests 1 to 5. There are time caps to save you.


5K Row

For Zoomers:

Don’t have a Concept2 rower? Good options are 5K run or sumo-deadlift high pulls with a kettlebell, barbell, or dumbbell.

Quarterfinal Test 1

For total time:

3 rounds of:

10 strict handstand push-ups

10 DB hang power cleans

50 double unders

Rest 1 minute, then:

3 rounds of:

10 kipping handstand push-ups

10 DB shoulder-to-overheads

50 double unders

Time cap: 10 minutes

On paper, this workout doesn’t look so bad but the strict HSPUs and DB power cleans add up and fatigue sets in. Double-unders is definitely the rest period. Tip for this workout is to transition quickly from movement to movement.


Quarterfinal Test 2

For time:

60 GHD sit-ups

6 rope climbs, 15 ft.

60 single-leg squats, alternating

50 GHD sit-ups

5 rope climbs, 15 ft

50 single-leg squats, alternating

40 GHD sit-ups

4 rope climbs, 15 ft.

40 single-leg squats, alternating

30 GHD sit-ups

3 rope climbs, 15 ft.

30 single-leg squats, alternating

Time cap: 20 minutes

Quarterfinal Test 3

For time:

120 wall-ball shots

120-calorie row

14-lb ball to 9ft

20-lb ball to 10 ft

Time Cap: 15 Minutes

What can I say, quarterfinal test 3 is a tall person’s workout.


Quarterfinal Test 4

For max load:

4-rep front squat

Quarterfinal Test 5

9-6-3 reps for time of:


Burpee box jump-overs

135-lb, 30-inch box

185-lb, 30-inch box