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3 Person Team

For Time/Calories – 9 Minute Running Clock

  • Hang Snatch 
  • Bar Over Burpee
  • Athlete 1: 12-9-6 
  • Athlete 2: 9-6-3 
  • Athlete 3: 7-4-2 

*Score 1 is time or total reps at 9 min cap*

The Catch

  • Rower Calories: Each team will have a rower for the duration of the workout. Teammates can alternate on/off the rower at any time throughout the 9 min event.

*Score 2 is total calories on the rower at the 9 minute mark *

Weights

  • RX: Athlete 1 – 95/65, Athlete 2 – 135/95, Athlete 3 – 155/105
  • Masters 35+: Athlete 1 – 95/65, Athlete 2 – 115/75, Athlete 3 – 135/95
  • Intermediate/Masters 45+: Athlete 1 – 75/45, Athlete 2 – 85/55, Athlete 3 – 95/65
  • Novice: Athlete 1 – 55/35, Athlete 2 – 65/45, Athlete 3 – 75/55

Team Flow

Teams may start with Athlete 1’s starting weight on the bar. At the call of 3-2-1 go! Athlete 1 will start the 12-9-6 couplet of hang snatches and bar over burpees.

Meanwhile teams will have a rower in their lane. Athletes not working on the couplet may begin to establish calories on the rower at the start of the 9 minute event, changing out as often as they’d like. The rower can be used at all times, and teammates may change out at any time for the 9 minute duration.

Once Athlete 1 completes their couplet, Athlete 2 will then start the 9-6-3 couplet of hang snatches and bar over burpees.

Once Athlete 2 completes their couplet, Athlete 3 will then start the 7-4-2 couplet of hang snatches and bar over burpees.

If Athlete 3 completes the couplet, the time will be marked for score 1. If Athlete 3 does not complete the couplet before the 9 minute cap, score 1 will be total reps.

Teammates will continue to establish score 2 on the rower until the 9 minute cap, regardless of if they finish the couplets.

*Key Points for Teams*

All athletes may be in the working area at the same time. Teams are responsible for changing their weights to correct amounts between couplets. There will be one male bar and one female bar in each lane, but only one bar may be loaded at a time. All teammates may help change weights. Collars must be worn at all times. Teams are responsible for keeping their rower monitor on for the duration of the workout by not leaving the rower idle for prolonged periods.

Coed Duo

For Time/Calories 7 Minute Running Clock

  • Hang Snatch 
  • Bar Over Burpee
  • Athlete 1: 12-9-6 
  • Athlete 2: 9-6-3 

*Score 1 is time or total reps at 7 min cap*

“The Catch

  • Rower Calories: Each team will have a rower for the duration of the workout. Teammates can alternate on/off the rower at any time throughout the 7 min interval.

*Score 2 is total calories on the rower at the 7 minute mark *

Weights

  • RX: Athlete 1 – 95/65, Athlete 2 – 135/95
  • Masters 35+: Athlete 1 – 95/65, Athlete 2 – 115/75
  • Intermediate/Masters 45+: Athlete 1 – 75/55, Athlete 2 – 95/65
  • Novice: Athlete 1 – 65/45, Athlete 2 – 75/55

Team Flow

Teams may start with Athlete 1’s starting weight on the bar. At the call of 3-2-1 go! Athlete 1 will start the 12-9-6 couplet of hang snatches and bar over burpees.

Meanwhile teams will have a rower in their lane. The athlete not working on the couplet may begin to establish calories on the rower at the start of the 7 minute event. The rower can be used at all times, and teammates may change out at any time for the 7 minute duration.

Once Athlete 1 completes their couplet, Athlete 2 will then start the 9-6-3 couplet of hang snatches and bar over burpees.

If Athlete 2 completes the couplet, the time will be marked for score 1. If Athlete 2 does not complete the couplet before the 7 minute cap, score 1 will be total reps.

Teammates will continue to establish score 2 on the rower until the 7 minute cap, regardless of if they finish the couplets. 

*Key Points for Teams*

Both athletes may be in the working area at the same time. Teams are responsible for changing their weights to correct amounts between couplets. There will be one male bar and one female bar in each lane, but only one bar may be loaded at a time. All teammates may help change weights. Collars must be worn at all times. Teams are responsible for keeping their rower monitor on for the duration of the workout by not leaving the rower idle for prolonged periods.

13 and Under Adult/Youth Duo

For Reps – 7 Minute Running Clock

  • Hang to Overhead
  • Bar Over Burpees
  • Athlete 1: 12-9-6
  • Athlete 2: 12-9-6

Then:

AMRAP

  •  Alternating 10 Calorie Row

*Score is total Reps at 7 minute mark*

Weights

  • Adult 95/65
  • Youth 45/35 (Must use training bar)

Adult/Youth Duo Flow

Teams will start with both athletes on the floor with barbells loaded for each athlete. Teams can choose which athlete completes the couplet first. At the call of 3-2-1-go! Athlete 1 will complete the couplet of 12-9-6 hang to overhead and bar over burpees.

Once the couplet is complete, athlete 2 will complete their couplet of 12-9-6 hang to overhead and bar over burpees.

Once athlete 2 completes the couplet, athletes will use any remaining time to complete calories on the rower, alternating every 10 calories.

10 and Under Adult/Youth Duo

For Reps – 7 Minute Running Clock

  • Hang to Overhead
  • Bar Over Burpees
  • Athlete 1: 12-9-6
  • Athlete 2: 12-9-6

Then:

AMRAP

  •  Alternating 10 Calorie Row

*Score is total Reps at 7 minute mark*

Weights

  • Adult 95/65
  • Youth 20 (Must use training bar)

Adult/Youth Duo Flow

Teams will start with both athletes on the floor with barbells loaded for each athlete. Teams can choose which athlete completes the couplet first. At the call of 3-2-1-go! Athlete 1 will complete the couplet of 12-9-6 hang to overhead and bar over burpees.

Once the couplet is complete, athlete 2 will complete their couplet of 12-9-6 hang to overhead and bar over burpees.

Once athlete 2 completes the couplet, athletes will use any remaining time to complete calories on the rower, alternating every 10 calories.

Teen Individual - Rx

For Reps – 7 Minute Running Clock

  • 12-9-6
  • Hang to Overhead
  • Bar Over Burpee

Then:

AMRAP

  •  Calories on Rower

*Score is total Reps at 7 minute mark*

Weights

95/65

Teen Individual Flow

 At the call of 3-2-1 go! Athletes will work to complete the couplet of 12-9-6 hang to overhead and bar over burpees.

Once the couplet is complete, athletes will use remaining time to complete as many calories on the rower as possible.

Teen Individual - Scaled

For Reps – 7 Minute Running Clock

  • 12-9-6
  • Hang to Overhead
  • Bar Over Burpee

Then:

AMRAP

  •  Calories on Rower

*Score is total Reps at 7 minute mark*

Weights

75/55

Teen Individual Flow

 At the call of 3-2-1 go! Athletes will work to complete the couplet of 12-9-6 hang to overhead and bar over burpees.

Once the couplet is complete, athletes will use remaining time to complete as many calories on the rower as possible.

13 and Under Individual - Rx

AMRAP 6

For Reps – 6 Minute Running Clock

  • 12-9-6
  • Hang to Overhead
  • Bar Over Burpee

Then:

AMRAP

  •  Calories on Rower

*Score is total Reps at 6 minute mark*

Weights

65/45

13/10 and Under Individual Flow

At the call of 3-2-1 go! Athletes will work to complete the couplet of 12-9-6 hang to overhead and bar over burpees.

Once the couplet is complete, athletes will use remaining time to complete as many calories on the rower as possible.

13 and Under Individual - Scaled

For Reps – 6 Minute Running Clock

  • 12-9-6
  • Hang to Overhead
  • Bar Over Burpee

Then:

AMRAP

  •  Calories on Rower

*Score is total Reps at 6 minute mark*

Weights

35/25

13 and Under Individual Flow

At the call of 3-2-1 go! Athletes will work to complete the couplet of 12-9-6 hang to overhead and bar over burpees.

Once the couplet is complete, athletes will use remaining time to complete as many calories on the rower as possible.

10 and Under Individual

For Reps – 6 Minute Running Clock

  • 12-9-6
  • Hang to Overhead
  • Bar Over Burpee

Then:

AMRAP

  •  Calories on Rower

*Score is total Reps at 6 minute mark*

Weights

20

10 and Under Individual Flow

At the call of 3-2-1 go! Athletes will work to complete the couplet of 12-9-6 hang to overhead and bar over burpees.

Once the couplet is complete, athletes will use remaining time to complete as many calories on the rower as possible.

Standards

Bar Over Burpees: Athletes may jump or step back to reach the bottom position. The rep begins with the athlete lying face down with chest and hips touching the ground. Athletes do not have to face the bar and may be parallel for their rep. Stepping or jumping back to the standing position are both permitted. Athletes must clearly jump over the bar with both feet off the ground at the same time. Athletes do not need to use a two-foot take off. STEPPING OVER IS PERMITTED FOR NOVICE, TEEN SCALED, ADULT-YOUTH, AND ALL 13/10 AND UNDER DIVISIONS. Stepping over is NOT permitted for any other divisions. Touching the barbell during the jump or step over is a no rep and will result in completing the rep over from the start. The rep is complete when both feet have touched the ground on the opposite side of the bar. Both feet do not have to land at the same time. 

Hang Snatch: The rep starts with the barbell in hand, anywhere between the knees and hips. Athletes may use any form of snatch: power, squat, split. The rep is complete when the athlete fully extends hips, knees, and arms with the bar held above the shoulders and feet under the hips.

Hang to Overhead: The rep starts with the barbell in hand, anywhere between the knees and hips. Athletes may use any form of clean and jerk or snatch: power, squat, split. The rep is complete when the athlete fully extends hips, knees, and arms with the bar held above the shoulders and feet under the hips.

Rower: 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 rack when changing athletes. Oncoming athlete must be seated on rower before pulling handle to begin stride.