100-cal. row, switch as needed
100 toes-to-bars, total
Time cap: None
This workout begins with one athlete seated on the rower, the handle stowed and the monitor set to zero. At the call of “3, 2, 1… go!” the athlete will reach down, grab the handle and begin rowing. Each team may use only one rower and may switch who is rowing at any time. Once 100 calories have been completed, athletes must slap hands before moving to the pull-up bar and beginning the toes-to-bars. Only one athlete may perform toes-to-bars at a time and may switch who is working at any point. This workout ends when the 100th rep of the toes-to-bars has been completed.
Every second counts in this workout. The team’s score will be the time it takes to complete all 200 repetitions. Time will be recorded in full seconds. Do not round up. If the team finishes in 10:32.7, its score is 10:32. There is a no time cap.
Rower that counts calories, similar in type and calibration to a Concept 2
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
Prior to starting, film the monitor to show that it is set to zero. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, 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. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
1 of 5The monitor must be set to zero at the beginning of the row. Athletes may switch at any time. The last athlete must stay seated on the rower until the monitor reads 100 calories. Each athlete must row at least 20 calories.2 of 5In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar and behind the body.3 of 5Both feet must come into contact with the bar at the same time, inside the hands. Only one bar is permitted and only one athlete may hang from the bar at a time. Partners may assist each other in reaching the bar. Each athlete must complete at least 20 toes-to-bars.4 of 5In the hanging knee raise, the arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.5 of 5At the top of the repetition the athlete must raise their knees above the height of their hips. Only one bar is permitted and only one athlete may hang from the bar at a time. Partners may assist each other in reaching the bar. Each athlete must complete at least 20 knee raises.