For Time:
2,000m Row
100 WB Shots
50 Alternating 1-arm DB Hang Clean and Jerks
1,000m Row
50 WB Shots
25 Alternating 1-arm Devil’s press
500m Row
*35 minute time cap
Rx
WB Shots, 20/14# to 10′
Alternating 1-arm DB Hang Clean and Jerks, 50/35#
Alternating 1-arm Devil’s press, 50/35#
Scaled
WB Shots, 14/10# to 9′
Alternating 1-arm DB Hang Clean and Jerks, 35/25#
Alternating 1-arm Devil’s press, 35/25#
Workout Flow
This workout begins with the athletes seated in their rower with hands off of the handle. At the call of “3, 2, 1, go!” athletes will grab their rower handles and begin rowing. Once 2,000m have been completed, they will then move on to complete 100 wall ball shots. Then they will move to their dumbbell and complete 50 alternating 1-arm DB hang clean and Jerks.
Then they will head back to their rower to complete 1,000m. After that they will head back to their medicine ball to complete 50 wall ball shots, and then complete the workout with 25 alternating 1-arm devils presses.
Then they return to the rower for their final 500m.
The athlete’s time will stop once the rower display indicates 500 meters have been completed.
Workout Notes
- Rowers must be set to 0m to begin and count upwards.
- Rower dampers can be set to the athletes preference, but cannot be changed once the athlete has begun rowing.
- Dumbbell movement repetitions must alternate arms after each repetition. (Example: 1 right, 1 left, 1 right, 1 left, etc.)
Scoring
Score is time to complete all repetitions, or total repetitions completed within the time cap.