Advanced
FOR TIME (14 MIN TIME CAP)
PART A
- 80 calorie row (M/F/M/F)
- 50 Dual KB Thrusters (M/F Synchro) 24kg/16kg
- 50 Toes to Bar (M/F Synchro)
- 30 Dual KB Thrusters (M/F Synchro) 24kg/16kg
- 30 Toes to Bar (M/F Synchro)
PART B
Max calorie row in the remaining time (M/F/M/F)
* All movements can be shared as desired however one person may not row more than 20 calories at one time
* Athletes must keep the same pairing on the thrusters and TTB
One athlete can be waiting on the rower with hands behind back. At the call of 3,2,1…go, M1 will commence rowing. There is no minimum work requirement however he cannot row more than 20 calories. Athletes will switch rowers to F1, then M2, then F2 – again with no athlete rowing more than 20 calories at one time.
On completion of the row a MF pair will commence the kettlebell thrusters. There is no minimum work requirement and the pairs can swap in and out as desired. The MF pairings must be kept the same throughout the entire workout.
On completion of the thrusters, one MF pair will commence the 50 synchro Toes to bar. Similarly, there is no minimum work requirement and the pairs can swap in and out as desired.
The team will then move back to complete 30 thrusters and then 30 toes to bar in the same manner as previously described.
Should all reps be completed within the time cap, the team will commence Part B which is a row for calories until the timer hits 14 minutes. The row is to completed MFMF and again one person cannot row more than 20 calories at one time.
This event is scored in two parts. Part A is for time and Part B is calories rowed.
Intermediate
FOR TIME (14 MIN TIME CAP)
PART A
- 80 calorie row (M/F/M/F)
- 50 One Arm KB Thrusters (M/F Synchro) 24kg/16kg
- 50 Toes to Bar (M/F Synchro)
- 30 One Arm KB Thrusters (M/F Synchro) 24kg/16kg
- 30 Toes to Bar (M/F Synchro)
PART B
Max calorie row in the remaining time (M/F/M/F)
* All movements can be shared as desired however one person may not row more than 20 calories at one time
* Athletes must keep the same pairing on the thrusters and TTB
One athlete can be waiting on the rower with hands behind back. At the call of 3,2,1…go, M1 will commence rowing. There is no minimum work requirement however he cannot row more than 20 calories. Athletes will switch rowers to F1, then M2, then F2 – again with no athlete rowing more than 20 calories at one time.
On completion of the row a MF pair will commence the kettlebell thrusters. There is no minimum work requirement and the pairs can swap in and out as desired. The MF pairings must be kept the same throughout the entire workout.
On completion of the thrusters, one MF pair will commence the 50 synchro Toes to bar. Similarly, there is no minimum work requirement and the pairs can swap in and out as desired.
The team will then move back to complete 30 thrusters and then 30 toes to bar in the same manner as previously described.
Should all reps be completed within the time cap, the team will commence Part B which is a row for calories until the timer hits 14 minutes. The row is to completed MFMF and again one person cannot row more than 20 calories at one time.
This event is scored in two parts. Part A is for time and Part B is calories rowed.
Elevate
FOR TIME (14 MIN TIME CAP)
PART A
- 80 calorie row (M/F/M/F)
- 50 KB Goblet Squats (M/F Synchro) 24kg/16kg
- 75 Knee Raises (M/F Synchro)
- 30 KB Goblet Squats (M/F Synchro) 24kg/16kg
- 45 Knee Raises (M/F Synchro)
PART B
Max calorie row in the remaining time (M/F/M/F)
* All movements can be shared as desired however one person may not row more than 20 calories at one time
* Athletes must keep the same pairing on the goblet squats/knee raises
One athlete can be waiting on the rower with hands behind back. At the call of 3,2,1…go, M1 will commence rowing. There is no minimum work requirement however he cannot row more than 20 calories. Athletes will switch rowers to F1, then M2, then F2 – again with no athlete rowing more than 20 calories at one time.
On completion of the row a MF pair will commence the kettlebell goblet squats. There is no minimum work requirement and the pairs can swap in and out as desired. The MF pairings must be kept the same throughout the entire workout.
On completion of the goblet squats, one MF pair will commence the 75 knee raises. Similarly, there is no minimum work requirement and the pairs can swap in and out as desired.
The team will then move back to complete 30 goblet squats and then 45 knee raises in the same manner as previously described.
Should all reps be completed within the time cap, the team will commence Part B which is a row for calories until the timer hits 14 minutes. The row is to completed MFMF and again one person cannot row more than 20 calories at one time.
This event is scored in two parts. Part A is for time and Part B is calories rowed.