Workout Name: Cork Screw
Presenting Sponsor: Professional Rehab
Division: Individual
|
Rx |
Intermediate |
35-44 / 45+ |
Scaled |
13 - 15 / 16 - 18 |
|
500m Row 125 Double Unders 20 Burpees OTR 500m Row 20 Burpees OTR 125 Double Unders 500m Row |
400m Row 75 Double Unders 15 Burpees OTR 400m Row 15 Burpees OTR 75 Double Unders 400m Row |
400m Row 75 Double Unders 15 Burpees OTR 400m Row 15 Burpees OTR 75 Double Unders 400m Row |
300m Row 125 Single Unders 15 Burpees OTR 300m Row 15 Burpees OTR 125 Single Unders 300m Row |
300m Row 75 Double Unders 15 Burpees OTR 300m Row 15 Burpees OTR 75 Double Unders 300m Row |
Workout Flow:
The following description will use the Rx work capacity for clarity. If you are not Rx, please refer to your division.
This workout will begin with athletes standing on the start line. At the call of go, athletes will begin their 500 meter row. Once the row has been completed, athletes will move to their jump rope to complete 125 double unders. After finishing the double unders, athletes will perform 20 burpees over the rower. Upon completion, the athletes will move back to the rower for another 500 meter row. After rowing 500 meters, they will perform another 20 burpees over the rower. After the 20 burpees over the rower, they will move back to their jump rope for 125 double unders. Once the double unders are completed, they will move back to the rower for a final 500 meter row. At the end of the 500 meters, they will sprint through the finish line where the time will be recorded.
Time Cap: 12 minutes
Score: For Time
Tiebreaker: N/A
Special Instructions:
Movement Standards: N/A
Burpees over the Rower: The burpee must be performed parallel to the rower with the athlete's head facing the front of the rower. Athletes may jump or step back to reach the bottom position. The athlete must clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping is not permitted. The athlete does not need to use a two-foot takeoff. Touching the rower or step-over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. There is no requirement to land with both feet at the same time. The athlete must be parallel with the head facing the front of the rower before performing the next rep. If an athlete receives a “no rep” for any reason, the entire rep must be repeated. Scaled Divisions are allowed to step over the rower.
Double Unders: The jump rope must pass under the athletes feet twice in a single jump for the repetition to count.
Single Unders: The jump rope must pass under the athlete’s feet once in a single jump for the repetition to count. Athletes must hop on two feet - “running” style will not be allowed.
Row: Athletes are responsible for turning their rower on and making sure the correct unit is showing.
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Workout Name: Sunset
Presenting Sponsor: The Jackson Companies
Division: Team
|
Rx |
Intermediate |
Masters (CoEd Only) |
Scaled |
|
50 Synchro Burpees over the Line 1500m Row (2 rowers per team / 1500m each) |
40 Synchro Burpees over the Line 1200m Row (2 rowers per team / 1200m each) |
40 Synchro Burpees over the Line 1200m Row (2 rowers per team / 1200m each) |
30 Synchro Burpees over the Line 1000m Row (2 rowers per team / 1000m each) |
Workout Flow:
The following description will use the Rx work capacity for clarity. If you are not Rx, please refer to your division.
This workout begins with all athletes standing at the start line. At the call of go, athletes will sprint to the designated burpee area where they will perform 50 synchro burpees over the line (the burpees over the line will be a double hop - see movement standards below). Once completed, they will move to their two rowers, where they will complete 1500 meters (each / per rower), breaking up the work however they choose. Once both rowers have reached 1500 meters, athletes will sprint through the finish line where time will be recorded. Only one team member is required to sprint through the finish line.
Time Cap: 10 minutes
Score: For Time
Tie Breaker: N/A
Special Instructions: N/A
Movement Standards:
Burpees over the Line: All teammates will face the same direction in a staggered formation parallel to the line - for example A is on the right side of the line, B is on the left side of the line, C is on the right side of the line and D is on the left side of the line. Athletes may jump or step back to reach the bottom position (the bottom position is where synchronicity MUST occur | all four athletes’ chests must be on the ground at the same time before hopping/stepping up). The athletes must clearly jump over the line and then back over the line to their original starting position. Both feet must be off the ground as the athletes pass over the line. Stepping is not permitted. The athlete does not need to use a two-foot takeoff. The rep is credited when both feet have touched the ground on the starting side. There is no requirement to land with both feet at the same time. The athletes must be parallel to the line before starting the next rep. If athletes receive a “no rep” for any reason, the entire rep must be repeated.
Row: There will be two rowers per team. Athletes are responsible for turning their rowers on and making sure the correct unit is showing.
