Each athlete performs as a relay:
30-calorie row
30 burpees
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

    • Barbell

    • 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.