Workout Overview

This workout starts with athletes on their Concept 2 Rower. As the clock beeps go, athletes will reach for the rower handles and begin rowing to complete the number of calories required for their division standard. Athletes may not get off the rower until they finish the number of calories on the rower and it is confirmed by their judge.  

Once finished with the calories on the rower, athletes will go to their barbell and complete lateral burpees over the bar. Scaled athletes are allowed to step over, however all other divisions must jump over with both feet in the air before touching down on the other side of the barbell. All athletes must ensure that their chest/body fully touches the ground for the rep to count. The rep is counted after the athlete has completed the burpee and then jumped/landed on the other side of the barbell. That is one rep.  

After the lateral burpees over the barbell work is completed, athletes will complete the number of hang cleans prescribed by their division. The athlete must pick up the barbell from the ground and pause before going into the first hang clean. This is to ensure that the athlete isn’t going straight from the ground into a clean as this is not the movement prescribed in the workout. The hang clean rep can start anywhere from the hip down to just below the knee, it just can’t be touching the ground as this isn’t considered from the “Hang”. The barbell must get to the athletes shoulders and the athlete must also stand all the way up with elbows in front of the barbell before going into the next rep or dropping the barbell.

After the hang clean work is completed, athletes will go back to their rower and complete the next 4 rounds, following the prescribed rep scheme. The athlete receives their score after finishing the last hang clean in the 5th round or work completed within the time cap if not finished.

Note*- All the reps are the same for both male and female, except when it comes to calories on the row. For Example, in the RX Division women will row 8 calories in the first round, 10 calories in the second, 12 calories in the third, and then 10 and 8 when going back down (rounds 4 & 5). Look under your division to see what is mentioned next to the “Cal Row” to see your division prescription. Another example, the Scaled Division has no amendments in the first and last rounds, so both men and women will complete 6 calories on the rower.

For Time: 10 Min Cap

(RX)

10-12-14-12-10

Cal Row (10/8,12/10,14/12)

Lateral burpees over barbell

Hang cleans (135/95lbs) 

(Masters 35+) 

8-10-12-10-8

Cal Row (8/7,10/8,12/10)

Lateral burpees over barbell

Hang cleans (135/95lbs)

(Masters 45+) 

6-10-12-10-6

Cal Row (10/8,12/10)

Lateral burpees over barbell

Hang cleans (115/75lbs)

(Intermediate)

6-10-12-10-6

Cal Row (10/8,12/10)

Lateral burpees over barbell

Hang cleans (115/75lbs) 

(Scaled) 

6-8-10-8-6

Cal Row (8/7,10/8)

Lateral burpees over barbell

• Athletes may step over

Hang cleans (95/65lbs)