16.4

Here we go with a chipper! Some people will get an entire round, but for most this will be as many reps as possible in 13 minutes. Every rep counts, so stay calm and move strategically through this workout.

Some notes:

• Review the standards below. If you are doing the Rx division, please

  measure your HSPU height and place tape on the wall. This will save lots of time. We will verify your tape mark is correct.

• We will try and get as many people as possible through a heat, so be

  ready to go when you are called.

• Get a good warm-up and pay lots of attention and care to your back, hamstrings and shoulders.
• If the deadlift weight is too heavy for you, then scale! It’s just a

  workout…no need for a pulled back.

• SUBMIT YOUR SCORES RIGHT AWAY. Please make this the

  week I’m not sending texts at 7:30 PM on Monday to people who forgot to submit. Pretty please.

HAPPY BIRTHDAY BECCA! 

Workout of the Day
WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3,

2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and

begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will

be the number of reps completed. There will be another field in which you

will enter the elapsed time at which you completed the 55-calorie row. In

the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Barbell
• Standard bumper plates (18” diameter) to load to the appropriate weight for your division
• Collars
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at specified height for wall-ball shots
• A wall mark for the handstand push-ups
• Rower that counts calories, similar in type and calibration to a Concept 2

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in

this document or shown in the workout standards video may be disqualified

from the competition.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 56 kg (125 lb.), 43 kg (95.), 29 kg (65 lb.),

and 9-kg ball (20 lb.), 6-kg ball (14 lb.), 4-kg ball (10 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. Also film the measuring of the height of the handstand

push-up marker, the height of the wall-ball target, as well as the weight

of the ball, 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 entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 16.4 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled

Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters

Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95

lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press

65 lb.
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Teens (Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Boys 14-15 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 185 lb. and throw 20-lb. ball to 10-ft. target
Girls 14-15 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 125 lb. and throw 14-lb. ball to 9-ft. target

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen

Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push-ups

Boys 14-15 deadlift 95 lb. and throw 14-lb. ball to 9-ft. target
Boys 16-17 deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls 14-15 deadlift 65 lb. and throw 10-lb. ball to 9-ft. target
Girls 16-17 deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Post your scores to the Whiteboard.