Test 1 – Endurance: Youth
Test 1: 00:00 – 30:00
4 Rounds for time of: (30min CAP)
Row 600m/ 500m
15 Shuttle Runs (7.5m out & 7.5m back = 1 rep)
U16/ U18: 6kg & 9’
U14: 4kg & 9’
30:00 – 60:00 Rest
The athlete’s score will be the total time it takes to complete the test or the total number of repetitions completed at the time cap.
If cap is reached, score is CAP plus reps completed
Setup the rower behind the start line of the shuttle run (make sure the entire rower is behind the line).
This test starts with the athlete seated on the rower.
On the call of go, the athlete may begin rowing.
After the 600m (males) or 500m (females) is completed the athlete will begin the 15 x 15m shuttle runs (1 rep= 7.5m out & 7.5m back).
After the 15 shuttle runs are completed the athlete may move to the wall to complete 30 wallballs.
Continue in this fashion until 4 rounds are completed.
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round.
Each rep of the shuttle run = 15m (7.5m out & 7.5m back). Each rep starts with the athlete’s feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. Stepping on or touching the line will not count. On the final shuttle run the athlete may run over the line without touching the ground to commence the wallballs.
The movement must begin from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.
Test 2 – Bodyweight: Youth
Test 2 – 60:00 – 74:00
5 x 2-minute rounds for reps of:
Max Wall Walks in the remaining time
Rest 1-minute between rounds
U18/ U16: 20 Pull-ups & Wall Walk to the 26cm mark
U14: 15 Pull-ups & Wall Walk to the 52cm mark
This test has 5 x 2-minute rounds with a 1-minute rest between rounds. The test begins with the athlete standing under the pull-up bar. On the call of go, the athlete may begin their pull-ups. Once the required amount of pull-ups are completed the athlete will complete as many wall walks as possible in the remaining time (if the pull-ups take 0:45, the athlete will have 1:15 left).
The athlete’s score is the total amount of reps completed, including the pull-ups.
Chest to Bar Pull-ups
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is credited when the athlete’s chest clearly contacts the bar at or below the collarbone.
Athletes must start each rep with their arms fully extended and feet off the ground. Any style of pull-up or grip is allowed. The rep is completed when the athlete’s chin breaks the horizontal plane of the bar.
Tape a line that leaves the specified amount of space between the tape’s far edge and the wall for your division (26cm or 52cm). Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. Both hands must not move until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 26cm or 52cm mark before the athlete can descend. Any part of the hand may touch the tape line. The rep is credited when the athlete returns to the starting position, with their chest, thighs, and feet touching the ground.
Scores Due May 9th @ 10am AEST