As MM then FF pairs:

Max calories rowed in 5 minutes

Max push presses in 5 minutes (115 / 80 lb.)


Order: MM-FF

Time cap: 15 minutes

  • At the call of "3, 2, 1 ... go," one male athlete will begin the row for calories. In the first 5-minute interval, the male athletes, sharing one rower, will accumulate as many calories as possible and may trade off by tagging each other in. At the end of the 5-minute interval, the male athletes will tag the female pair in before transitioning to the push presses. The female athletes will row in the same manner as the men. The females do NOT need to reset the rower, as the total calories rowed by all four athletes will be recorded. During the push presses, the male athletes, sharing one barbell, will accumulate as many reps as possible and may trade off by tagging. At the end of the second 5-minute interval, the male athletes will be done working once they tag the females into the push press. The female athletes will begin push presses on their barbell, accumulating reps in the same manner as the men.

    The workout ends at 15 minutes and the team’s score will be the sum of the number of calories and repetitions accumulated by all four team members.

    Teams having their workouts validated at an affiliate must use a judge. In this workout, where multiple athletes are completing reps simultaneously, teams should use additional judges as needed to ensure all standards are met.

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


    • An indoor rower with a monitor that measures calories

    • Barbell

    • Collars

    • Standard bumper plates (18-in. diameter) and change 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 52 kg (115 lb.), 36 kg (80 lb.), 34 kg (75 lb.) and 25 kg (55 lb.).

    Video Submission Standards

    Prior to starting, film the barbells and plates to be used so the loads can be seen clearly. Also, show the monitor on the rower before and at the 10 minute mark, so that it can be seen at “0 calories” prior to starting and displays the total calories rowed upon completion. All video submissions must be uncut and unedited in order to accurately display the performance. An additional person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.