Calorie Row

Team SuperFit DC 2018 - Workout 3

For Time:

13 Minute Cap

75 Calorie Row

1200m Run w/ 45# plate

75 Calorie Row



Rules:  Teams will receive 13 minutes to complete the workout.  They will be assessed a one second penalty for each rep not committed within the time cap.  The run will count as 1 “rep”. Athletes will run together. Work on the second row cannot begin until both teammates are in their lane.

Row: Only one person rows at a time.  A teammate may help strap in their teammate or switch the damper.  They may not pull on the change when switching rowers. Only one person rows at a time.

Plate Run:  Teammates will run together.  The plate must be carried at all times by at least one athlete.  

Team SuperFit Lorton 2018 - Workout 2

AMRAP 15

10 Calorie Row

10 Box Jump Overs (24/20)


Rules:  Teams will split into pairs. Coed teams will split into coed pairs. While one pair is working on the AMRAP, the other pair will be holding a barbell overhead (115/75 RX) (96/65 N). When a bar is dropped, pairs must switch. Only one person works on the amrap at a time.   Reps will only be counted when both bars are overhead. Score will be total reps.

Box Jump Overs:  Athletes must touch on top of the box and then go over to the other side. The rep must begin with a two footed jump. NO STEP UPS! They DO NOT have to reach full extension with their hips and knees.  The rep is complete when the athlete's feet touch the floor on the other side of the box.

Row:  Athletes must stay on the rower until it reads 10 calories.  The rower must be reset each round.

Team SuperFit Charlotte 2p 2017 - Workout 3

AMRAP 7

5 C2B Pullups (Pullups Int/N)

5 Calorie Row

10...10...15...15...20...20...


 

Rules: Teams will have 7 minutes to complete the workout.  Reps will increase by 5 each round. Teams must reset their rower each round.  If the rower isn’t reset, calories rowed will not count.

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  The arms must be fully extended at the bottom of the movement.  Novice and Masters athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

Calorie Row:  Athletes must stay on the rower until the required number of calories are met.

Team SuperFit Roanoke - Workout 3

In 15 minutes...

8 RFT

15 Calorie Row

12 Synchronized Burpees

9 C2B Pullups (Pullups N)

 


Rules: Teams will have 15 minutes to complete the workout.  Teams will split into coed pairs.  Pairs will alternate full rounds until 8 total rounds are complete.  They will be assessed a one second penalty for each rep not completed within the time cap.

Row: An athlete must stay on the rower until the requisite number of calories are met.  

Synchronized Burpees: Each athlete’s chest must make contact with the ground. They do not have to make contact at the same time.  Athletes must then get up at the same time.  They must then make a two footed jump over the bar.  The jumps do not have to occur at the same time.   

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  The arms must be fully extended at the bottom of the movement.  Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

Team SuperFit Bel Air 2017 - Workout 3

2RFT

(Novice Teams)

10 minute cap

15 Pullups

30 Burpees over rower

15 T2B

30 Cal Row

 

2RFT

(RX Teams)

10 minute cap

30 C2B Pullups

30 Burpees over rower

30 T2B

30 Cal Row


Rules: Team must complete the workout within the 10 minute cap.  They will be assessed a one second penalty for each rep not completed within the cap.

C2B Pullups:  The chest must make contact with the bar at or below the collar bones.  The arms must be fully extended at the bottom of the movement.  Novice athletes will do regular pullups.  The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.

T2B:  The feet must break the vertical plane of the bar with both feet MAKING CONTACT with the bar inside the athlete’s hands.  The bar may be touched with the toes, top, or bottom of the feet.

Burpees:  Will be performed with a hand release over the rower.  The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count.  On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar.  No ‘divebombing’ over the rower!  The feet MUST touch the floor before the hands when jumping over the bar!

 

Team SuperFit Lorton 2017 - Workout 2

AMRAP 15

20 Calorie Row

20 Alternating Pistols (Goblet Squat 50/35 N)

20 DB Snatch (50/35 RX+N)


Rules:  Teams will have 15 minutes to complete as many reps as possible.  Teams will split into pairs, same sex or coed.  Each pair will complete one round of the workout and then the second pair will complete a round.  Pairs will alternate rounds for entirety of the workout.  Only one person per pair will work at a time.

Row:  Athletes must stay on the rower until it reads 20 calories.  

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required.  For the goblet squats, athlete’s hip crease must pass below the knee and stand up with the hips and knees fully extended.

DB Snatch:  The dumbbell must touch the floor each rep and finish with the hips, knees, and elbows fully extended with the DB over the body.  Alternating is required.  The free hand may not be used to assist in any way.