• This workout begins with the first 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 grab the handle and row 1,000 meters. They will then move to the barbell for 50 thrusters, then to the pull-up bar for 30 chest-to-bar pull-ups. They will finish by slapping hands with the second athlete, who may then begin their row. The second athlete may be seated on the rower prior to the first athlete finishing their pull-ups, but the monitor must be reset to zero, and they may not grab the handle until after slapping hands. The second athlete will complete the row, thrusters and pull-ups in the same fashion as the first. This workout ends when the second athlete’s chest touches the bar on the last rep of the chest-to-bar pull-ups.

    Every second counts in this workout. The team’s score will be the time it takes to complete all the repetitions. Time will be recorded in full seconds. Do not round up. If the team finishes in 12:32.7, its score is 12:32. There is no time cap. Note the time at which the first athlete finishes, as this will be required when submitting your score.


    • Rower that counts calories, similar in type and calibration to a Concept2 rower

    • Barbell

    • Pull-up bar

    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.

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.) and 15 kg (35 lb.).

    Video Submission Standards

    Teams opting to have their score validated by video submission are still required to use an on-site judge. Prior to starting, film the barbell(s) 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. 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.

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