EVENT 1

4 INTERVALS

2:30 ON / 1:30 OFF

20 dumb. alt. snatch

10/15 cal row

- in the remaining time max burpee box jump

Scaled

DB 10/15kg

Box jump or box step up 51/61cm

Advanced

DB 15/20kg

Box jump 51/61cm

Master 35+/40+

DB 15/20kg

Box jump men

Box jump or box step up women 51/61cm

DB 17,5/22,5kg

Box jump 61/71cm

EQUIPMENT

- Dumbbell of the appropriate weight for your division*

- Concept2 rower

- Plyo box at appropriate height for your division*

FLOW:

On 3, 2 ,1 go from the starting position we grab the dumbbell from the floor and perform an alternating snatch movement. After finishing 20 reps of alt. Snatch, we move to the rower where we row 10/15 cal. After finishing the rowing in the remaining time of the interval do as many burpee box jumps as possible until the timer hits 2:30 min. Record the number of burpee box jumps in that interval and rest 1:30 min before repeating the same interval 3 more times.The score is the total number of burpee box jumps done in all 4 intervals.

STANDARDS:

DUMBBELL ALT. SNATCH

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until the successful repetition is completed. Bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. DROPPING THE DUMBBELL FROM ABOVE THE WAIST IS A NO REP!!

ROWING:

Concept2 monitor must be set at zero at the beginning of the row of each interval. The athlete must stay seated until the monitor shows 10/15 cal. The monitor must be clearly visible at the beginning and at the end of rowing. Major penalty of 20% of the total score will be applied if the monitor is not visible.

BURPEE BOX JUMP:

The athlete starts standing in front of the box, goes down into burpee with the chest touching the floor and then achieves a standing position. At this point the athlete performs a two footed jump onto the box*. The rep is completed when the athlete shows control and has both feet fully on the box with hips and knees fully in extension.

* step up appropriate for your division

VIDEO SUBMISSION STANDARDS

● State your name, your division, and optional your training box

Film the dumbbell so the weight can be seen clearly.

Film the height of the box

Film the zero count on the rower

● Videos must be uncut and unedited to accurately display the performance.

● Your judge (optional) and a clock or timer must be visible throughout the event.

● Shoot the video so all exercises can be seen clearly meeting the movement standards.

● Videos shot with a fisheye lens or similar lens may be rejected.

● Do NOT use a countdown timer.