Each athlete performs as a relay:
30 hang cleans
135- / 95-lb. hang cleans
Women will go first, one at a time, followed by the men. After the last hang clean the athlete must tag the next teammate on the rower before they may begin. The team’s score is its total time.
An indoor rower with a monitor that measures calories
Plates to load to the appropriate weight for your division
The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg for men, 43 kg for women, 57 kg for masters men, 38 kg for masters women, 48 kg for scaled men, 34 kg for scaled women.
Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from the side so it is clear that: 30 calories are rowed, the chest can be seen touching the ground on the burpees, and elbows are in front of the bar while standing tall with the barbell on the clean. Be sure to show the monitor reset to 0 at the beginning of each athlete’s row.
1 of 5The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go” or until they are tagged by the preceding athlete. The monitor must be set to zero at the beginning of each round.2 of 5Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.3 of 5Burpee Over the Bar4 of 5Each repetition must start from the hang. Any repetition taken from the floor must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean. Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted.5 of 5Top of the Hang Clean