THE ONE WHERE YOU HAVE TO HANG ON

Individual Competition

 

Rx

3 Minute Clock

Calorie Row

Max Reps DB Thrusters 

45/36 Calories

70s/50s lbs Dumbbells

Intermediate / Masters

3 Minute Clock

Calorie Row

Max Reps DB Thrusters 

40/32 Calories

50s/35s lbs Dumbbells

Scaled / Teens

3 Minute Clock

Calorie Row

Max Reps DB Thrusters 

35/28 Calories

35s/25s lbs Dumbbells

 

Workout Flow:  At 3-2-1, Go, Athletes will have 3 minutes to perform a calorie buy-in on the Concept2 Rower (athletes will start on the rower), followed by max reps of dumbbell thrusters with the remaining time on the clock.

Movement Standards: 

Rowing:  Athletes may set the erg to any level they choose and are responsible for their own computer/monitor.  The calories will be counted down from the designated calorie count and athletes may not leave the rower until the calories have been met.

Dumbbell Thrusters:  The dumbbell thruster begins with both dumbbells in the front-rack position.  From here the athletes must pass through a front squat, with the athlete’s hip crease passing below the top of their knee.  Then, the athlete must extend their hips and knees while simultaneously pressing upward to ensure that the dumbbells are in full lockout overhead.  The rep is credited when the dumbbells are locked out overhead, with hips, knees and arms fully extended, both dumbbells over or slightly over the athlete’s center of mass.  A full squat clean into thruster is allowed when the dumbbells are taken from the ground.

Team Competition

 

Rx

Calorie Row

20 DB Thrusters 

35/28 Calories

70s/50s lbs Dumbbells

Intermediate / Masters

Calorie Row

20 DB Thrusters 

35/28 Calories

50s/35s lbs Dumbbells

Scaled / Teens

Calorie Row

20 DB Thrusters 

35/28 Calories

35s/25s lbs Dumbbells

 

Workout Flow:  At 3-2-1, Go, using a waterfall format, Athlete 1 will perform a 35 calorie row for the men or 28 calorie row for the women on the Concept2 Rower (athletes will start on the rower), followed by 20 reps of dumbbell thrusters.  When Athlete 1 finishes the calorie row, Athlete 2 may begin their row – at no time can an Athlete pass the Athlete in front of them.  Athletes 3 and 4 will follow in the same fashion.  The workout is finished when the last athlete completes the 20th thruster and sprints through the finish line.  This workout has a 9 minute time cap.

Movement Standards: 

Rowing:  Athletes may set the erg to any level they choose and are responsible for their own computer/monitor.  The calories will be counted down from the designated calorie count and athletes may not leave the rower until the calories have been met.

Dumbbell Thrusters:  The dumbbell thruster begins with both dumbbells in the front-rack position.  From here the athletes must pass through a front squat, with the athlete’s hip crease passing below the top of their knee.  Then, the athlete must extend their hips and knees while simultaneously pressing upward to ensure that the dumbbells are in full lockout overhead.  The rep is credited when the dumbbells are locked out overhead, with hips, knees and arms fully extended, both dumbbells over or slightly over the athlete’s center of mass.  A full squat clean into thruster is allowed when the dumbbells are taken from the ground.