Competition Corner

A Pace Against Time: Part B

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A Pace Against Time
Equipment List:
1 x Rower
Score:
Part A: For Time (Faster is Better)
Part B: For Calories (More is Better)
Workout Brief:
10-Minute Time Cap
Part A:
4 Running Laps, four athletes working
6 Runnings Laps, three athletes working
8 Running Laps, two athletes working
10 Running Laps, one athlete working
Part B:
Max Calorie Row, one athlete working
Resting athletes must hold a plank for the duration of the row
Workout Instructions:
Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: All four athletes will pick up their team rope and run together for four laps. One athlete will then drop out of the run and start work on the rower. The remaining three athletes will complete a further two running laps, before another athlete can join in with the rower. The two remaining athletes will then run for another two laps, before a third athlete drops out to join the rower, before the last athlete runs two final laps on their own before joining their team. Once the fourth athlete completes the 10th running lap, the time will be taken for Part A. The team can then swap in and out on the rower as they wish to accumulate as many calories as possible in the remaining time. Resting athletes must hold a plank position.
Run Description:
All athletes must stay together in a line and have one hand on the rope at all times. If anyone lets go of the rope, teams must stop and wait until all athletes are in contact with the rope before re-starting.
Rowing Description:
Athletes will complete calories on the rower. The rower can only be pulled by the athlete sitting on the rower, not by another athlete.
Modified Movements:
Athletes may run at their own pace as long as the team stays together
Not all athletes are required to work on the rower
Athletes may plank on their knees if required
* Athletes must let the judge know before the workout starts if they need to modify anything; otherwise the movement standards will be expected by the judge. If there is a modified movement whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.