Semifinals
Workouts

Competition Age

For time:

2,000-m row
60-m handstand walk
5 legless rope climbs
1,000-m row
40-m handstand walk
4 legless rope climbs
500-m row
20-m handstand walk
3 legless rope climbs

Time cap: 30 min.

Score submission deadline: Sunday at noon PT

  • Notes

    Prior to starting the workout, set up the workout area as shown in the floor plan. The camera must be placed on the same side as the rower, and the monitor must be clearly visible. The rope must be on the opposite side of the rower.

    This workout begins with the athlete seated on the rower with their hands at their sides, clearly off the paddle. At “3, 2, 1 … go,” the athlete will complete a 2,000-meter row, then 60 meters of handstand walking, changing directions after every 5 meters, and then 5 legless rope climbs. They will continue this sequence with a 1,000-meter row, 40-meter handstand walk, and 4 legless rope climbs, then finally a 500-meter row, 20-meter handstand walk, and 3 legless rope climbs. Time stops when the athlete touches above the 15-foot mark, completing the final legless rope climb.

    The athlete’s score will be the total time taken to complete the event or the total number of repetitions completed at the time cap. There is no tiebreak for this event. 

    After the workout is complete, the athlete will walk to the camera and state the password BEFORE moving or turning off the camera.

    Equipment

    • Concept2 rower

    • 15-ft. climbing rope

    • Tape to mark the floor

    For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

    Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

    Video Submission Standards

    • Film ALL competition area measurements so the distances and heights can be seen clearly.

    • Use the camera placement provided in the floor plan.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 feet off the ground.

    • Videos must be uncut and unedited to accurately display the performance.

    • A clock or timer must be visible throughout the workout.

    • Videos shot with a fisheye lens or similar lens may be rejected.

    • Do NOT use a countdown timer.

    • Ensure the judge does not obstruct the view of the athlete.

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