Event 1 - Intermediate 

Relay

Partner 1

3 rounds

100’ OH Weighted walking lunges (45/25)

12-9-6 Snatches 115/ 75

Partner 2

3 rounds

100’ OH Weighted walking lunges (45/25)

12-9-6 Clean & Jerks  115/ 75

Time Cap: 16 minutes

Flow:

The workout begins with both athletes standing behind their barbell off the mat.  At the signal to begin, Athlete one will step over their barbell and begin a 100 ft. weighted overhead walking lunge.  The walking lunge will be broken down into 5 ft. sections.  The athlete must complete an entire 5 ft. section before lowering the weight.  If the athlete fails to travel the full 5 ft. with the weight overhead, then they will go back and begin at the end of the last completed 5ft. Section.  The walking lunge lane will be 50 ft. in total length.  Athletes will complete the course two times (out and back) to equal 100 total ft.  Upon completion of the 100 ft. walking lunge, athlete one will complete 12 barbell snatches round one, 9 barbell snatches round two and 6 barbell snatches round three. Power snatch, squat snatch, & split snatch are all permitted.  Athlete one will complete this pattern of movements for a total of three consecutive rounds. After Athlete one finishes their required work, Athlete two will begin.  Athlete two will follow the same format for the weighted walking lunge.  Upon completion of the lunge, athlete two will complete 12 barbell clean and jerks round one, 9 barbell clean and jerks round two and 6 barbell clean and jerks round three.  A power clean, squat clean & split clean are permitted.  Any shoulder to overhead movement will be permitted (strict press, push press, push jerk, split jerk)  Athlete two will complete this sequence for three consecutive rounds.  Both athletes will then sprint to the far end of their lunge lane.  Time will stop when both athletes pass the end of their lunge lane. 

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive a one-second penalty for each repetition of the barbell not completed, and/or a one second penalty for every 5 ft. increment of lunge not completed.

Movement Standards:

Overhead Plate Walking Lunge

• This is an overhead walking lunge. Two hands must be on the plate while lunging. Each lunge begins with a plate overhead, the feet together and the athlete standing tall with hips and knees extended. 

• The athlete must be behind the mark denoting the start of the segment being attempted.

• At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the plate must be above the height of the athlete’s head. 

• If, during the lunge, the plate comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue.

• The rep is credited when the athlete gets both heels across the line, has the plate in the overhead position and is standing tall with hips and knees fully extended. 

• Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

• The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

• Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.

Snatch

• The athlete must bring the bar from the ground to the overhead position in one smooth motion. 

• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the lift.

• The athlete must show control at the top of the lift for the rep to count. 

• The athlete must stay on the designated mats for the lift to count. 

•  A muscle snatch, power snatch, squat snatch or split snatch may be used. 

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to

pause at any point while lifting the barbell from the ground. (No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift. 

• The barbell must stop at the shoulders. (No thrusters)

• The athlete must stay on the designated mats for the lift to count.

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.  

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.
  

Event 1 - RX

Relay

Partner 1

3 rounds

100’ Handstand walk

15-12-9 Snatch 135/95

Partner 2

3 rounds

100’ Handstand Walk

15-12-9 Clean and Jerk 135/95

Time Cap: 17 minutes

Flow:

The workout begins with both athletes standing behind their barbell off the mat.  At the signal to begin, Athlete one will step over their barbell and begin a 100 ft. handstand walk.  The hand stand walk will be broken down into 5 ft. sections.  The athlete must complete an entire 5 ft. section before coming down off their hands.  If the athlete fails to travel the full 5 ft. on their hands, then they will go back and begin at the end of the last completed 5ft. Section.  The handstand walking lane will be 50 ft. in total length.  Athletes will complete the course two times (out and back) to equal 100 total ft.  Upon completion of the 100 ft. handstand walk, athlete one will complete 15 barbell snatches round one, 12 barbell snatches round two and 9 barbell snatches round three. Power snatch, squat snatch, & split snatch are all permitted.  Athlete one will complete this pattern of movements for a total of three consecutive rounds. After Athlete one finishes their required work, Athlete two will begin.  Athlete two will follow the same format for the handstand walk.  Upon completion of the handstand walk, athlete two will complete 15 barbell clean and jerks round one, 12 barbell clean and jerks round two and 9 barbell clean and jerks round three.  A power clean, squat clean & split clean are permitted.  Any shoulder to overhead movement will be permitted (strict press, push press, push jerk, split jerk)  Athlete two will complete this sequence for three consecutive rounds.  Both athletes will then sprint to the far end of their handstand walk lane.  Time will stop when both athletes pass the end of their handstand walk lane. 

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive a one-second penalty for each repetition of the barbell not completed, and/or a one second penalty for every 5 ft. increment of handstand walk not completed.

Movement Standards:

Handstand Walk

•  Kick up with both hands (entire hand, including fingers and palms) BEHIND the mark of the segment being attempted. 

•  Stepping over the line or landing with hands on or over the line is a “no rep.” 

•  Must walk forward. 

• Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

•  A rep is credited when both hands, including fingers and palms, cross the line before the feet touch the ground. 

•  Each 5-foot section will count as 1 rep. 

• Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed.

Snatch

• The athlete must bring the bar from the ground to the overhead position in one smooth motion. 

• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the lift.

• The athlete must show control at the top of the lift for the rep to count. 

• The athlete must stay on the designated mats for the lift to count. 

•  A muscle snatch, power snatch, squat snatch or split snatch may be used. 

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to

pause at any point while lifting the barbell from the ground. (No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift. 

• The barbell must stop at the shoulders. (No thrusters)

• The athlete must stay on the designated mats for the lift to count.

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.  

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.

Event 1 - Scaled 

Relay

Partner 1

3 rounds

100’ Overhead Weighted walking lunges (25/10)

12-9-6 Snatches 75/55

Partner 2

3 rounds

100’ Overhead Weighted walking lunges (25/10)

12-9-6 Clean & Jerks  75/55

Time Cap: 15 minutes

Flow:

The workout begins with both athletes standing behind their barbell off the mat.  At the signal to begin, Athlete one will step over their barbell and begin a 100 ft. weighted overhead walking lunge.  The walking lunge will be broken down into 5 ft. sections.  The athlete must complete an entire 5 ft. section before lowering the weight.  If the athlete fails to travel the full 5 ft. with the weight overhead, then they will go back and begin at the end of the last completed 5ft. Section.  The walking lunge lane will be 50 ft. in total length.  Athletes will complete the course two times (out and back) to equal 100 total ft.  Upon completion of the 100 ft. walking lunge, athlete one will complete 12 barbell snatches round one, 9 barbell snatches round two and 6 barbell snatches round three. Power snatch, squat snatch, & split snatch are all permitted.  Athlete one will complete this pattern of movements for a total of three consecutive rounds. After Athlete one finishes their required work, Athlete two will begin.  Athlete two will follow the same format for the weighted walking lunge.  Upon completion of the lunge, athlete two will complete 12 barbell clean and jerks round one, 9 barbell clean and jerks round two and 6 barbell clean and jerks round three.  A power clean, squat clean & split clean are permitted.  Any shoulder to overhead movement will be permitted (strict press, push press, push jerk, split jerk)  Athlete two will complete this sequence for three consecutive rounds.  Both athletes will then sprint to the far end of their lunge lane.  Time will stop when both athletes pass the end of their lunge lane. 

Scoring:

The score is the time to finish the workout. If the athletes exceed the time cap, they will receive a one-second penalty for each repetition of the barbell not completed, and/or a one second penalty for every 5 ft. increment of lunge not completed.

Movement Standards:

Overhead Plate Walking Lunge

• This is an overhead walking lunge. Two hands must be on the plate while lunging. Each lunge begins with a plate overhead, the feet together and the athlete standing tall with hips and knees extended. 

• The athlete must be behind the mark denoting the start of the segment being attempted.

• At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the plate must be above the height of the athlete’s head. 

• If, during the lunge, the plate comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue.

• The rep is credited when the athlete gets both heels across the line, has the plate in the overhead position and is standing tall with hips and knees fully extended. 

• Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. 

• The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. 

• Each 5-foot section will count as 1 rep. If the athlete fails to meet any standard during a step, the athlete must restart from behind the last 5-foot section successfully completed.

Snatch

• The athlete must bring the bar from the ground to the overhead position in one smooth motion. 

• At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. 

• No part of the body other than the feet may touch the ground during the execution of the lift.

• The athlete must show control at the top of the lift for the rep to count. 

• The athlete must stay on the designated mats for the lift to count. 

•  A muscle snatch, power snatch, squat snatch or split snatch may be used. 

Clean and Jerk

• The barbell begins on the floor for the clean.

• The bar must travel in one motion to the shoulders. Athletes are not allowed to

pause at any point while lifting the barbell from the ground. (No deadlift into a hang power clean)

• Elbows must be in front of the bar, and the feet must be in line under the body upon completion of the clean portion of the lift. 

• The barbell must stop at the shoulders. (No thrusters)

• The athlete must stay on the designated mats for the lift to count.

• Muscle cleans, power cleans, squat cleans and split cleans are permitted

• Power Jerk, Push Jerk, or Split Jerk are allowed.

• The rep is completed when the feet are under the body, and the knees, hips, and elbows are fully extended with the barbell over the center-line of the body.  

• If an athlete fails the jerk portion of the lift, but does not drop the barbell, they may attempt the jerk again to achieve a completed full rep.

Event 2 - Intermediate 

12 minutes 

3 rounds 

16/12 cal echo bike 

50 double unders

Both partners working at the same time, partners start on a different movement.

Max reps synchro toes to bar in remaining time

Scoring:

Score will be the total number of toes-to-bar completed.  Tie break time will be the time both athletes finish their designated amount of jump rope and calories on the echo bike.

Flow: 

The workout begins with both athletes standing under their designated pull up bar.  Each athlete must have one hand touch the pull up rig.  At the signal to begin, athletes will sprint to their designated jump rope mat and echo bike.  One athlete will begin with their designated amount of double unders.  The other athlete will begin accumulating their designated amount of  calories on the Rouge Echo bike.  Once both athletes have finished their designated amount of work, they will switch movements.  Each athlete will then complete the designated amount of jump rope and echo bike.   Each athlete is required to complete three full rounds of jump rope and echo bike.  Once both athletes complete three rounds of the couplet, the team will move to their designated pull-up bar.  Athletes will then complete synchronized toes-to-bar in the time remaining.  

Movement standards:

Double Unders

• This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. 

Echo Bike

• The monitor on the bike will be reset to zero each time an athlete gets on the bike

• The athlete must remain on the bike until the monitor reads the designated amount of calories

• Each athlete is free to adjust the seat and desired.  It is the responsibility of the athlete to change/adjust the seat.  

 Synchronized Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the plane of the bar at the beginning of each rep . 

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

• All four feet must come into contact with the bar at the same time, inside the hands.

• Partners may assist each other in reaching the bar but not in performing the movement. 

• If the feet are not in contact at the same time, both athletes must pass through the bottom position again before attempting another repetition.

Event 2 - RX

12 Minutes

3 rounds

20/16 cal echo bike

100 double unders

Both partners working at the same time, partners start on a different movement.

Max reps synchro toes to bar in remaining time

Scoring:

Score will be the total number of toes-to-bar completed.  Tie break time will be the time both athletes finish their designated amount of jump rope and calories on the echo bike.

Flow: 

The workout begins with both athletes standing under their designated pull up bar.  Each athlete must have one hand touch the pull up rig.  At the signal to begin, athletes will sprint to their designated jump rope mat and echo bike.  One athlete will begin with their designated amount of double unders.  The other athlete will begin accumulating their designated amount of  calories on the Rouge Echo bike.  Once both athletes have finished their designated amount of work, they will switch movements.  Each athlete will then complete the designated amount of jump rope and echo bike.   Each athlete is required to complete three full rounds of jump rope and echo bike.  Once both athletes complete three rounds of the couplet, the team will move to their designated pull-up bar.  Athletes will then complete synchronized toes-to-bar in the time remaining.  

Movement standards:

Double Unders

• This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count. 

Echo Bike

• The monitor on the bike will be reset to zero each time an athlete gets on the bike

• The athlete must remain on the bike until the monitor reads the designated amount of calories

• Each athlete is free to adjust the seat and desired.  It is the responsibility of the athlete to change/adjust the seat.  

 Synchronized Toes To  Bar

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the plane of the bar at the beginning of each rep . 

• Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted.

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when both feet come in contact with the bar at the same time, between the hands. 

• Any part of the feet may make contact with the bar.

• All four feet must come into contact with the bar at the same time, inside the hands.

• Partners may assist each other in reaching the bar but not in performing the movement. 

• If the feet are not in contact at the same time, both athletes must pass through the bottom position again before attempting another repetition.

Event 2 - Scaled

12 minutes 

3 rounds 

16/12 cal echo bike 

100 single unders

Both partners working at the same time, partners start on a different movement.

Max reps synchro hanging knee raises in remaining time

Scoring:

Score will be the total number of knee raises completed.  Tie break time will be the time both athletes finish their designated amount of jump rope and calories on the echo bike.

Flow: 

The workout begins with both athletes standing under their designated pull up bar.  Each athlete must have one hand touch the pull up rig.  At the signal to begin, athletes will sprint to their designated jump rope mat and echo bike.  One athlete will begin with their designated amount of single unders.  The other athlete will begin accumulating their designated amount of  calories on the Rouge Echo bike.  Once both athletes have finished their designated amount of work, they will switch movements.  Each athlete will then complete the designated amount of jump rope and echo bike.   Each athlete is required to complete three full rounds of jump rope and echo bike.  Once both athletes complete three rounds of the couplet, the team will move to their designated pull-up bar.  Athletes will then complete synchronized knee raises in the time remaining.  

Movement standards:

Single Unders

• For the scaled division, this is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. 

Echo Bike

• The monitor on the bike will be reset to zero each time an athlete gets on the bike

• The athlete must remain on the bike until the monitor reads the designated amount of calories

• Each athlete is free to adjust the seat and desired.  It is the responsibility of the athlete to change/adjust the seat.  

 Synchronized Hanging Knee Raises

• Scaled athletes may perform hanging knee-raises. 

• Begin by hanging from the pull-up bar with arms extended. 

• Heels must be brought back behind the bar. 

• Overhand, underhand, or mixed grips are all permitted.

• The rep is credited when the knees are above the hips.

• For a rep of the hanging knee-raise to count, both athletes must have all their knees above the creases of their hips at the same time.

Event 3 - Intermediate 

4 rounds

Run 1 lap (same time)

15 OHS 95/65 (Synchro at the top)

Time Cap: 15 minutes

Scoring:

Score for this workout will be the total time to complete the designated amount of work.  Should the team not finish the required amount of work, they will receive a 1 second penalty for every rep not completed.  The run will count as 1 rep. Tiebreak will be the time the team completed their last full set of overhead squats.

Flow:

The workout will begin with both athletes positioned at the front of their designated lane.  Upon the signal to begin, both athletes will complete one lap around the designated track and return to their assigned lane.  After both athletes have completed their run, they will move to their first designated overhead squat lifting location.  Athletes will then complete 15 overhead squats in synchronization (synchronized at the top of the rep) at their designated weight.  Once the team completes the 15 squats, they will move their barbells to the next designated squat area (4 total).  They will then complete another lap around the track together. After finishing their run, the athletes will complete 15 more squats.  This pattern will repeat until athletes finish a total of 4 rounds.  The barbells must be moved to the next designated area after each set of squats.  The workout is complete after the 4th round of squats.

Movement Standards:

Synchronized Overhead Squats

• The hip crease must be below the top of the knee at the bottom.

• A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. 

• Both athletes must show a complete lockout and full extension at the top for the synchronized rep to be counted. 

Run

• Both athletes must run inside the designated track.

• Athletes must enter and exit the track from the front of their designated lane. 

• Athletes do not have to complete the lap together, but they both must complete the run each round. (OHS work may not begin until both athletes have completed the run.)

Event 3 - RX

4 rounds

Run 1 lap (same time)

15 OHS 135/95 (Synchro at the top)

Time Cap: 16 minutes

Scoring:

Score for this workout will be the total time to complete the designated amount of work.  Should the team not finish the required amount of work, they will receive a 1 second penalty for every rep not completed.  The run will count as 1 rep. Tiebreak will be the time the team completed their last full set of overhead squats.

Flow:

The workout will begin with both athletes positioned at the front of their designated lane.  Upon the signal to begin, both athletes will complete one lap around the designated track and return to their assigned lane.  After both athletes have completed their run, they will move to their first designated overhead squat lifting location.  Athletes will then complete 15 overhead squats in synchronization (synchronized at the top of the rep) at their designated weight.  Once the team completes the 15 squats, they will move their barbells to the next designated squat area (4 total).  They will then complete another lap around the track together. After finishing their run, the athletes will complete 15 more squats.  This pattern will repeat until athletes finish a total of 4 rounds.  The barbells must be moved to the next designated area after each set of squats.  The workout is complete after the 4th round of squats.

Movement Standards:

Synchronized Overhead Squats

• The hip crease must be below the top of the knee at the bottom.

• A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved.

• The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. 

• Both athletes must show a complete lockout and full extension at the top for the synchronized rep to be counted. 

Run

• Both athletes must run inside the designated track.

• Athletes must enter and exit the track from the front of their designated lane. 

• Athletes do not have to complete the lap together, but they both must complete the run each round. (OHS work may not begin until both athletes have completed the run.)

Event 3 - Scaled

3 rounds

Run 1 lap (same time)

15 Front Squats 95/65 (Synchro at the top)

Time Cap: 14 minutes

Scoring:

Score for this workout will be the total time to complete the designated amount of work.  Should the team not finish the required amount of work, they will receive a 1 second penalty for every rep not completed.  The run will count as 1 rep. Tiebreak will be the time the team completed their last full set of front squats.

Flow:

The workout will begin with both athletes positioned at the front of their designated lane.  Upon the signal to begin, both athletes will complete one lap around the designated track and return to their assigned lane.  After both athletes have completed their run, they will move to their first designated front squat lifting location.  Athletes will then complete 15 front squats in synchronization (synchronized at the top of the rep) at their designated weight.  Once the team completes the 15 squats, they will move their barbells to the next designated squat area (3 total).  They will then complete another lap around the track together. After finishing their run, the athletes will complete 15 more squats.  This pattern will repeat until athletes finish a total of 3 rounds.  The barbells must be moved to the next designated area after each set of squats.  The workout is complete after the 3rd round of squats.

Movement Standards:

Synchronized Front Squats

• The hip crease must pass below the top of the knee at the bottom of the rep. 

• The barbell must be in a front rack position for the rep to be counted.  The hands are not required to be in a certain position.  The barbell just needs to be in the front rack position. 

• A squat clean may be performed to complete the first rep, but is not required. 

• The hips and knees must come to a full lockout position at the top of the squat for the rep to count. 

• Both athletes must show a complete lockout and full extension at the top for the synchronized rep to be counted. 

Run

• Both athletes must run inside the designated track.

• Athletes must enter and exit the track from the front of their designated lane. 

• Athletes do not have to complete the lap together, but they both must complete the run each round. (Front squat work may not begin until both athletes have completed the run.)

Final - Intermediate 

20/15 cal row (same time)

40 Cleans 165/95

20/15 cal row (same time)

20 cleans 185/105

20/15 cal row (same time)

10 cleans 205/115

20/15 cal row (same time)

5 cleans 225/125

Scoring:

Score for this workout will be the total time to complete the designated amount of work. If the athletes exceed the time cap, they will receive a one-second penalty for each repetition not completed. Should there be a tie, the tiebreak will be the time the team finishes their last round of calories on the rower.  This time will be noted by the judges on the scorecard.

Flow:

The workout begins with the athletes standing behind their rowers.  At the signal to begin, the athletes will mount their rower and each will begin rowing their required amount of calories. Once both athletes complete their calories, they can exit the rowers and move forward to their barbell(s).  Athletes will then complete their designated amount of cleans (power cleans or squat cleans).   Athletes must complete all their reps on the designated mat.  Male/Female teams will roll their respective bars on and off the mat when they are lifting.  After completing all the cleans, Athletes will move their bar to the next lifting mat down the lane.  Athletes will then add the designated amount of weight to their barbell(s).  They will then run back to their rowers and complete another round of calories on the rowers.  Once athletes have completed their designated calories on the rowers, they will move back to the barbell and begin the second round of cleans.  This pattern will repeat until athletes complete the designated amount of calories and cleans.   Athletes will both be required to complete the designated amount of calories, but can split the designated amount of cleans. Once athletes have completed all movements they will sprint to the finish line where their official time will stop. 

Movement Standards:

Rowing

• Athletes cannot get on the rower until the start of the workout.

• Athletes can use any damper setting on the rower and may adjust this setting at

any point during the workout, as long as they do not get up from the rower.

• Athletes will only be permitted to rack the handle and get their feet out of the

 foot rest after the monitor shows the designated amount of calories.

• Athletes may not touch the monitor before or during the workout. Judges will

reset the monitor between rounds.

Cleans

• Start each rep with the barbell on the ground. 

• Touch and go is permitted. 

• No bouncing or dropping and catching the barbell on the rebound. 

• If dropped, the barbell must settle on the ground before the start of the next rep. 

• Power cleans, squat cleans, and split cleans are permitted. 

• Hang cleans are not allowed.

• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.

Final - RX

20/15 cal row (same time)

40 Cleans 225/135

20/15 cal row (same time)

20 cleans 245/145

20/15 cal row (same time)

10 cleans 265/155

20/15 cal row (same time)

5 cleans 285/165

Scoring:

Score for this workout will be the total time to complete the designated amount of work. If the athletes exceed the time cap, they will receive a one-second penalty for each repetition not completed. Should there be a tie, the tiebreak will be the time the team finishes their last round of calories on the rower.  This time will be noted by the judges on the scorecard.

Flow:

The workout begins with the athletes standing behind their rowers.  At the signal to begin, the athletes will mount their rower and each will begin rowing their required amount of calories. Once both athletes complete their calories, they can exit the rowers and move forward to their barbell(s).  Athletes will then complete their designated amount of cleans (power cleans or squat cleans).   Athletes must complete all their reps on the designated mat.  Male/Female teams will roll their respective bars on and off the mat when they are lifting.  After completing all the cleans, Athletes will move their bar to the next lifting mat down the lane.  Athletes will then add the designated amount of weight to their barbell(s).  They will then run back to their rowers and complete another round of calories on the rowers.  Once athletes have completed their designated calories on the rowers, they will move back to the barbell and begin the second round of cleans.  This pattern will repeat until athletes complete the designated amount of calories and cleans.   Athletes will both be required to complete the designated amount of calories, but can split the designated amount of cleans. Once athletes have completed all movements they will sprint to the finish line where their official time will stop. 

Movement Standards:

Rowing

• Athletes cannot get on the rower until the start of the workout.

• Athletes can use any damper setting on the rower and may adjust this setting at

any point during the workout, as long as they do not get up from the rower.

• Athletes will only be permitted to rack the handle and get their feet out of the

 foot rest after the monitor shows the designated amount of calories.

• Athletes may not touch the monitor before or during the workout. Judges will

reset the monitor between rounds.

Cleans

• Start each rep with the barbell on the ground. 

• Touch and go is permitted. 

• No bouncing or dropping and catching the barbell on the rebound. 

• If dropped, the barbell must settle on the ground before the start of the next rep. 

• Power cleans, squat cleans, and split cleans are permitted. 

• Hang cleans are not allowed.

• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.

Final - Scaled

15/12 cal row (same time)

30 Cleans 95/65

15/12 cal row (same time)

20 cleans 115/75

15/12 cal row (same time)

10 cleans 135/85

15/12 cal row (same time)

5 cleans 155/95

Scoring:

Score for this workout will be the total time to complete the designated amount of work. If the athletes exceed the time cap, they will receive a one-second penalty for each repetition not completed. Should there be a tie, the tiebreak will be the time the team finishes their last round of calories on the rower.  This time will be noted by the judges on the scorecard.

Flow:

The workout begins with the athletes standing behind their rowers.  At the signal to begin, the athletes will mount their rower and each will begin rowing their required amount of calories. Once both athletes complete their calories, they can exit the rowers and move forward to their barbell(s).  Athletes will then complete their designated amount of cleans (power cleans or squat cleans).   Athletes must complete all their reps on the designated mat.  Male/Female teams will roll their respective bars on and off the mat when they are lifting.  After completing all the cleans, Athletes will move their bar to the next lifting mat down the lane.  Athletes will then add the designated amount of weight to their barbell(s).  They will then run back to their rowers and complete another round of calories on the rowers.  Once athletes have completed their designated calories on the rowers, they will move back to the barbell and begin the second round of cleans.  This pattern will repeat until athletes complete the designated amount of calories and cleans.   Athletes will both be required to complete the designated amount of calories, but can split the designated amount of cleans. Once athletes have completed all movements they will sprint to the finish line where their official time will stop. 

Movement Standards:

Rowing

• Athletes cannot get on the rower until the start of the workout.

• Athletes can use any damper setting on the rower and may adjust this setting at

any point during the workout, as long as they do not get up from the rower.

• Athletes will only be permitted to rack the handle and get their feet out of the

 foot rest after the monitor shows the designated amount of calories.

• Athletes may not touch the monitor before or during the workout. Judges will

reset the monitor between rounds.

Cleans

• Start each rep with the barbell on the ground. 

• Touch and go is permitted. 

• No bouncing or dropping and catching the barbell on the rebound. 

• If dropped, the barbell must settle on the ground before the start of the next rep. 

• Power cleans, squat cleans, and split cleans are permitted. 

• Hang cleans are not allowed.

• The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.