row

Team SuperFit Charlotte 2p 2018 - Workout 3

For Time:

7 MInute Cap

50 Calorie Row

50 Box Jump Overs (30/24 RX) (24/20 Int/N)

50 C2B Pullups (Pullups N)



Rules:  Teams will have 7 minutes to complete the workout.  Only on person works at a time. Teammates may switch at any point.  Teams will be assessed a one second penalty for each rep no completed within the time cap.

Row:  Teams will row until they hit 50 calories

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.

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 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 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 Raleigh 2017 | Workout 2

For Time:

14 minute Cap

60 Calorie Row

30 Burpee Box Jump Overs

(RX 30/24) (Int 24/20) (N - 20 male and female)

40 Calorie Row

20 Burpee Box Jump Overs

30 Calorie Row

10 Burpee Box Jump Overs

*w/ remaining time Max Calorie Row*


Rules:  Teams will have (14) minutes to complete the workout. With the remaining time, teams will row for max calories and get (1) second deducted from their time for each calorie rowed. Teams will be assessed a one second penalty for each rep not completed within the cap.

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

Burpee Box Jumps:  The athlete’s chest must make contact with the floor.  The athlete must then touch on top of the box and then go over to the other side.  There must be a two-footed jump.  The athlete must face the box. NO STEP UPS!

Team SuperFit Charlotte January 2017 | Workout 3

AMRAP 7

7 T2B

14 Cal Row

21 KB Snatch (24/16) (KB Swing N - 24/16)


 

Rules:  Teams will have 7 minutes to complete as many reps as possible.  Only one person may work at a time.  Teammates may switch at any point.

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.

KB Snatch: the bell must touch the floor each rep and finish on the back of the hand with the hips, knees, and arms fully extended.  For the KB Swing, the bottom the bell must point toward the floor then finish pointing toward the ceiling w/ the arms full extended.

 

SFNC 2016 Pro Division Workout 5

For Time:

11 Minute Cap

300 Row

15 Box Jumps (30/24)

15 Deadlifts (315/225)

300m Row

12 Box Jumps (30/24)

12 Deadlifts (315/225)

300m Row

9 Box Jumps (30/24)

9 Deadlifts (315/225)


 

Rules:  Athletes will have 11 minutes to complete the workout.  They will receive a one second penalty for each rep not completed within the time cap.  The top 4 finishers move on to the next round.

Box Jumps: The athlete must finish on top of the box with hips and knees fully extended before performing the next rep.  No bounding off the box and then reaching extension.

Deadlifts:  The bar must touch the floor each rep and finish with the hips and knees fully extended.  The shoulders must be behind the bar.

 

SuperFit Games ECC 2015 Pro Division Workout 5

For Time:

10min Cap

1000m Row

50 Thrusters (95/65)

30 C2B Pullups


 

Rules:  Athletes must complete the chipper within 10 minutes. Each movement must be completely finished before moving on to the next.  After finishing the C2B Pullups, athletes will sprint back to their rower and touch it to stop the clock.  Athletes will receive a one second penalty for each rep not completed within the time cap.

 

Row:  Athletes will row until they reach 1000m.  They may not get off the rower until the monitor reads 1000m.  

Thrusters:  Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended.  NO jerking is allowed.

C2B Pullups:  The athletes chest must make contact with the bar at any point below the collar bones.  The arms must be fully extended at the bottom of the movement.