• The athlete starts behind the start line. On “GO” the athlete takes off and performs 10 down-and-back shuttle runs.
• The athlete moves to the wall ball station and completes 50 wall ball shots.
• The athlete heads back to the start line and performs 10 more down-and-back shuttle runs.
• The athlete steps on the ski erg, which starts at 0 cal and counts up to 50/40 cal (m/f). The workout ends when the athlete has completed 50/40 cals.
• Scale as needed.

Shuttle Run

• Start with both feet behind the line.
• Run 25’ across the other line and touch both feet and at least one hand behind the line before proceeding back to the start line
• Both feet and one hand must cross and touch the other side of the line on each turn before proceeding to the other side.

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. 10’/9’ (M/F)
• Medicine ball cleans are allowed for the first rep.

Ski Erg

• Starts at 0 cal; the athlete is finished when the monitor reads 50/40 cal (m/f).

Ideal Equipment:

• Rogue Ski Erg
• Wall Ball @ 9/6kg

Alternative Equipment: 

• Replace the Ski Erg with any other machine. Adjust the calories to approximately 2 minutes of work if needed.
• Replace Wall Ball with empty Barbell thrusters @ 20/15kg (M/F) OR burpees.

Score = Time when athlete completes the 50/40 (M/F) cals on the ski erg.

The time capped score is the total reps completes.

For each participating gym, upon order submission and content posted, will receive three (3) pairs of R.A.D® training shoes for their winners:

• 1st Place Male
• 1st Place Female
• MVP

Any gym in the world may participate, however prizes are only available to shipping addresses within the US, UK and EU.

At the conclusion of your event, please fill out the form linked here to submit for UK/EU prizes.