The ROWBOTS Xmas Games

This is a 3 part workout.

Score = Total calories on air bike across parts 1 & 3 of the workout.

Part 1 - 4 minutes (Max calories on Assault bike)

Each team member must complete 1 round of 60 seconds of maximum calories on the Assault bike and also complete 24 x single arm push press with a dumbbell. Team members can perform their single arm push press at any point during the 4 minutes. Only 1 member can work for 60 seconds on the Assault bike and only 1 member can be doing push press simultaneously.

*transition times between members on the bike are included in your 60 seconds. Each member must complete their 24 x single arm push press before the team can move forward to part 2, even if 4 minutes have elapsed.

Once part 1 is complete, part 2 of the workout starts immediately.

Part 2 - 4 rounds working in synchro pairs

1 round consists of:

12 x synchro single arm thrusters

12 x synchro single arm GTOH (ground to over head)

Team members can swap any time they like. Any 2 team members can work as a pair and complete a round, even if they swap halfway through, as long as the required reps for a round are completed.

Once part 2 is complete, part 3 of the workout starts immediately.

Part 3 - Remaining time (Max calories on Assault bike)

Max calories on the Assault bike in the remaining time, rotating however you like as a team.

Weight category

Legends

Male - 22.5kg

Female - 15kg

Heroes:

EMOM x 12 rounds

Score = max ski erg cals + max reps across all 12 minutes

M1. max ski erg cals

M2. max D-ball over the wall (2 team members)

M3. max ski erg cals

M4. max synchro butterfly sit ups (3 team members)

M5. max ski erg cals

M6. max synchro plate GTOH (All team members)

M7. max ski erg cals

M8. max burpee over the wall (2 team members)

M9. max ski erg cals

M10. max over the wall jumps (3 team members)

M11+M12. max ski erg cals

All 4 team members will start on the ski erg and aim to get through as many calories as possible. Every other minute, the designated number of team members will move to the floor space and complete max reps on the appropriate exercise at the time e.g. 2 members will move to work through D-ball over the wall whilst the other 2 members stay on the ski erg. The designated number of team members MUST move to the floor when the judge calls for it. No swapping of team members may occur between the ski erg and the floor exercises until that specific minute is up.

Weights category

Legends

D-ball

Male - 50kg

Female - 30kg

Plate

2 x 25/2 x 20

EXPECT. THE. UNEXPECTED.

E3MOM (every 3 minutes on the minute) x 4 rounds (12 minutes total time)

Score = Total box jumps

In each round, 3 members will work whilst 1 member rests and sits out for the round.

1 round consists of:

6 x team synchro D-ball to shoulder

12 x team synchro down ups

18 x team synchro D-ball squats

Max box jump overs in remaining time*

*the 3 active team members can tackle the box jumps however they like.

Once 3 minutes have elapsed the round ends and the next round starts immediately (there is rest between rounds). The start of a new round allows an active team member to swap out with their resting team member*.

Once the swap has been complete, all 3 active team members must complete the next round. They cannot swap out during the round.

Your score will be total box jump overs completed across all 4 rounds.

*the 3 active team members can stay on for the next round if they wish, they are not obligated to swap out with a resting team member.

Weight category

Legends

Male - 30kg

Female - 20kg

E90s (Every 90 seconds) x 8 rounds

Score = total meters across all 3 pieces of kit

Team members will assign themselves 1 of the 4 stations (1 member will be on each station) and work for 90 seconds before rotating in the order listed below. The score will be maximum meters across all 3 pieces of equipment (bike/rower/runner) over the 12 minute workout.

Team members MUST rotate between stations in the listed order and MUST stay in their assigned order.

1. Bike erg
2. WaterRower
3. Air runner
4. KB hold*

*1 kettlebell must be held off of the ground during the whole 12 minutes of the workout. A penalty of 300m will be deducted from the final score for each time the kettlebell touches the floor (with the exception of male/female switch over)

A further penalty of 300m will be deducted if the kettlebell is left on the ground for longer than 10 seconds.

When swapping between male and female weights, the new weight must be lifted off of the floor before the previous team member can place their kettlebell down and rotate to their next station (Bike Erg).

Weight standards

Legends

Male - 32kg

Female - 24kg