3 Person Team
For Time – 12 Min Cap
- 800M Run (All 3 Athletes)
- 350M Swim (1 Athlete Works)
- 100/80 Calorie Row (1 Athlete Works)
* Teams may row and swim simultaneously*
Score is time or total meters + calories at cap
Scaling Key
- Intermediate/Masters 45+: 250M Swim
- Novice: 200M Swim
Key Points
The clock will steadily run throughout the workout. Once teams return from the run, they may have an athlete work at the swim and at the row simultaneously. Athletes may switch out on any element at any time. Teammates will need to transition to swimwear once returning from the run. Only one teammate may be in the pool at a time. When transitioning the pool, one teammate will come out, and the incoming teammates will lower into the pool and kick off the wall. There is no diving permitted.
Team Flow
At the call of 3-2-1 go! All teammates will complete the run together while holding to a common rope to maintain pace as a team.
Upon completing the run, teammates will transition to the swim and row. Teams may work together in any combination to complete the swim and the row.
Score is time or total meters + calories at 12-minute cap
Coed Duo
For Time – 11 Min Cap
- 800M Run (Both Athletes)
- 250M Swim (1 Athlete Works)
- 50 Cal Row (1 Athlete Works)
Score is time or total meters + calories at cap
Scaling Key
- Intermediate/Masters 45+: 200M Swim
- Novice: 150M Swim
Key Points
The clock will steadily run throughout the workout. Once teams return from the run, one athlete will work at a time. Athletes may switch out at any time. Teammates will need to transition to swimwear once returning from the run. Only one teammate may be in the pool at a time. When transitioning the pool, one teammate will come out, and the incoming teammates will lower into the pool and kick off the wall. There is no diving permitted.
Team Flow
At the call of 3-2-1 go! Both teammates will complete the run together while holding to a common rope to maintain pace as a team.
Upon completing the run, teammates will transition to the swim.
Upon completing the designated swim distance, teams will transition to the row.
Score is time or total meters + calories at 11-minute cap
Teens 14-17 Adult-Youth Duo Rx/Scaled
No swim event for this division.
13 and Under Adult-Youth Duo Rx/Scaled
No swim event for this division.
10 and Under Adult-Youth Duo
No swim event for this division.
Standards
Row: A Valor Fitness ERG will be used for this event. The damper can be at any setting desired. Athletes are responsible for keeping monitor on by not leaving idle for prolonged periods. The rower handle cannot be dropped and must be placed in the rack when changing athletes. Oncoming athletes must be seated on the rower before pulling the handle to begin.
Run: Team will run in pace together while holding on to a common rope.
Swim: Any swim style will be permitted. One teammate can be in the pool at a time. Flip turns are permitted. NO DIVING.