Semifinals
Workouts

Competition Age

For time:

500-m row
30 bench presses
1,000-m row
20 bench presses
2,000-m row
10 bench presses

125 lb

Time cap: 30 minutes

  • Notes

    Prior to starting the workout, set up the floor plan as shown. The camera must be placed by the rower, and the monitor must be clearly visible. If the monitor is not visible, your submission may be invalidated. The bench press setup must also be clearly visible in the background. Take a short video to test and review your setup BEFORE you start the workout so you can verify the monitor is clearly visible.

    Begin the workout seated on the rower with your hands off the paddle. After the call of “3, 2, 1 … go,” begin rowing. Once the rower reads at least 500 m, move to the bench press and complete 30 reps. Then, row 1,000 m before returning to the bench for 20 reps. Finally, complete a 2,000-m row and 10 bench presses. Time stops when you reach lockout on the final bench press.

    Your score will be the total time taken to complete the workout. In the event of a time cap, your score will be the total number of repetitions completed at the 30-minute mark. There is no tiebreak for this workout.

    Note: If you reach the time cap on the rower, each 100 m will count as 1 repetition.

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

    Equipment

    • Concept2 rower

    • Barbell and plates of appropriate weight*

    • Collars

    • Squat rack

    • Flat bench

    Men must use a 45-lb (20-kg) barbell, and women must use a 35-lb (15-kg) barbell.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb), 43 kg (95 lb), 52 kg (115 lb), 56 kg (125 lb), 61 kg (135 lb), and 83 kg (185 lb).

    Be sure you have 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. Unless otherwise stated, you may not receive assistance with your equipment during the workout.

    Video Submission Standards

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

    • Use the camera placement provided in the floor plan. The camera should capture a ¾ view of the athlete during all movements.

    • Avoid placing the camera low to the ground. We recommend placing the camera at least 3 ft (90 cm) 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.

    • After the workout is complete, STATE THE PASSWORD before turning off or moving the camera.

Premier Partners