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.