Competition Corner

2 - Rowing With The Devil

🧨 Workout 2: Rowing With The Devil
15:00 AMRAP
Partner 1: Max Calorie Row (one partner must always be on the rower)
Partner 2: AMRAP of:
80 Toes-to-Bar (buy-in)
Then, 3-6-9-12… of:
Single-Arm Dumbbell Devil's Press @ 35/50 lbs
Wall Balls @14/20 lbs to 9'/10' target
Flow Notes:
One athlete must always be seated on the rower; partners may switch as desired at any point throughout the workout.
The 80 Toes-to-Bar must be completed before starting the ascending ladder.
Score is the total combined reps of all movements.
Tie-breaker: Total calories rowed.
Overview:
At the start of the workout, Partner 1 is seated on the rower, Partner 2 must stand behind the start line. On the call of 3,2,1… Go, one partner begins rowing for calories while the other starts a buy-in of 80 toes-to-bar. Once TTB are completed, athlete moves into an ascending ladder of single-arm dumbbell devil’s press and wall balls. Only one partner may work on the AMRAP at a time, but one partner must always be seated on the rower. Partners can switch as often as they’d like on the TTB and ascending rep scheme. Score is total reps of toes-to-bar, devil’s press, wall balls, and row calories combined. Tie-break is total calories on the rower as time expires. Roll-over calories do count toward your score.
Movement Standards
Rowing
The monitor must be set to zero before the workout begins.
Athletes may not touch the monitor during the workout. If you wish to adjust the monitor settings, please request this from your judge or a volunteer on the competition floor.
Straps must be around the feet.
Athletes must stop pulling immediately as time expires.
Roll-over calories that appear after time expires will be counted toward the final score.
Single-Arm Dumbbell Devil's Press
The movement begins with the dumbbell on the ground.
The athlete performs a burpee with chest and thighs touching the ground.
The athlete must grasp the handle of the dumbbell while performing the burpee.
The athlete’s body may make contact with the dumbbell, but part of the chest must also be in contact with the ground.
Upon standing, the athlete swings the dumbbell overhead in one motion.
Stopping at the shoulder, then pressing overhead is not allowed.
The rep is credited when the dumbbell is locked out overhead with hips, knees, and arm fully extended, and the dumbbell is overhead or slightly behind the athlete.
The athlete must return the dumbbell to the ground under control and without letting go of the dumbbell.
The athlete may switch hands as desired.
Wall Balls
Starting Position: Each repetition begins with the medicine ball in the support position in front of the body. A squat clean is permitted to initiate a set.
Squat Depth: Athletes must descend until the crease of the hip is
clearly below
the top of the knees (below parallel).
Target Height: The repetition is credited when the center of the ball hits the target clearly above the designated height (10 feet for men, 9 feet for women).
Athletes must use the correct target height based on their division's standard.
Common Wall Ball No-Reps
Failing to squat below parallel.
The ball hitting below the target.
The ball not making contact with the wall/target.
Allowing the ball to drop from the target to the ground and catching it on the rebound.
🔄 Scaled Versions
🧨 Workout 2: Rowing With The Devil (Scaled)
15:00 AMRAP
Partner 1: Max Calorie Row (one partner must always be rowing)
Partner 2: AMRAP of:
80 Hanging Knee Raises (buy-in)
Then, 3-6-9-12… of:
Single-Arm Dumbbell Devil's Press @ 20/35 lbs
Wall Balls @ 10/14 lbs to 9'/10' target
Flow Differences:
Hanging Knee Raises replace Toes-to-Bar.
Lighter dumbbell and wall ball weights.
Wall ball target height standardized at 9' for all.
Scaled Movement Standards:
Hanging Knee Raises
The athlete must start from a full hang on the bar with arms extended
The knees must rise above the hip crease
Kipping is allowed
Single-Arm Dumbbell Devil's Press
Same as Rx, with adjusted weight.
Wall Balls:
Same as Rx, with adjusted weight @10/14lbs