2021 championship pairs WORKOUT 3

WORKOUT DESCRIPTION

For total time:

500m row 

40 thrusters 

30 C2B pull-ups 

*Partner 2 can start as soon as partner 1 completes the row

WEIGHT / DIVISION REQUIREMENTS 

Teens                         
M/M 20kg / 20kg       
M/F 20kg / 15kg       
F/F 15kg / 15kg    
Knee Raises 


Scaled                       
M/M 20kg / 20kg       
M/F 20kg / 15kg       
F/F 15kg / 15kg    
Knee Raises 

 

Intermediate           
M/M 30kg / 30kg       
M/F 30kg / 20kg     
F/F 20kg / 20kg    
Pull Ups

 

Advanced                 
M/M 40kg / 40kg       
M/F 40kg / 30kg     
F/F 30kg / 30kg     
Chest to Bar

 

Masters 35-44         
M/M 30kg / 30kg        
M/F 30kg / 20kg      
F/F 20kg / 20kg    
Pull Ups


Master 45                 
M/M 20kg / 20kg       
M/F 20kg / 15kg     
F/F 15kg / 15kg    
Knee Raises 
 

WORKOUT FLOW

This event is an Indian file workout.

At the call of “3, 2, 1 Go”, one team member will run forward from the start mat and start their row. Both males and females will complete 500m on the rower in this workout. Once the first team member has completed 500m, they will hop off and advance forward to their Thrusters. At this point, the second team member can then advance from the start mat and commence their 500m row. At the completion of 40 reps, the athlete can then progress forward to the Rig. Once the Thruster Station is clear, the next athlete may progress forward and begin their Thrusters. At the completion of 30 Chest to Bar, the first team member must then run through to the finish mat. Once the Rig is clear, athlete 2 can begin their C2B Pull-ups. Once Athlete 2 has completed their C2B pullups they will return to the start mat and record a time.

 

This workout has a time cap of 15 minutes.

MOVEMENT STANDARDS

Row 

This is a 500-meter row for all team members (both male and female). All team members will begin at the start mat and advance forward to the rower. Athletes may adjust their foot position and damper setting as they wish. The screen must be reset to 0 meters for each team member. This can be completed by either the team member hopping off the rower or the team member hopping on the rower. The athlete must stay on their seat, with their feet strapped in until 500 Meters appears on the screen. At this point, the athlete may advance to the Thruster. 

 

Thruster

Each set of barbell thrusters begins with barbell on the ground. The barbell is held the front-rack position during the squat. The Barbell moves from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the barbell is taken from the floor. The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the barbell is locked out overhead, with the hips, knees, and arms fully extended, with barbell directly over or slightly behind the middle of the body. Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.” 
 

Chest-to-bar Pull up

This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chest clearly comes into contact with the bar below the collarbone. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection. 

 

Chin over the bar Pull up

This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

 

Hanging Knee Raise

In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted.
The rep is credited when the knees are above the height of the hips.