Competition Corner

3, 2, 1 GO!

RX
For Time:
3 Mile Bike
2000m Row
1 Mile Run
Time Cap: 35 minutes
WORKOUT DESCRIPTION
At the sound of 3, 2, 1, GO – both athletes will complete a 3-mile bike together, then then a 2000m row together, then they will each run 1 mile at the same time. Partners can split the 3-mile bike and 2000m row however they want. Athletes cannot start the row distance until the bike distance is complete and athletes may not start the run until the row distance is complete. Each team will only have one bike and one rower. Athletes' must receive a purple ribbon at the 1/2-mile mark on the run before they turn around and run back to the starting point to complete the mile.  The workout will be complete when the final teammate crosses the finish line and completes their mile run. If teams fail to finish under the time cap, they will be credited for reps completed. The 3-mile bike equals 3 reps, the 2000m row equals 2 reps, and each 1 mile run equals 1 rep. The tiebreaker is the time it takes the fastest partner to complete the mile run. We reserve the right to change the workout based on weather and/or other unforeseen circumstances. Athletes will be notified in a timely manner.
BIKE & ROW STANDARDS
·Both machines must start on 0 to begin the designated distance.
·Only one athlete on the designated machine at a time.
·Rollover distances between athlete transitions will be counted, however an athlete must remain on the machine before the designated FINAL distance is complete.
·Athletes cannot start the row distance until the bike distance is complete and athletes may not start the run until the row distance is complete.
· Athletes may divide the distances on the bike and rower however they choose.
RUN STANDARDS
·Both athletes must begin the run at the designated start lines.
·Both athletes must retrieve a purple ribbon at the 1/2-mile mark before they turn around and come back to the start to complete the mile run.
·A credit for the mile will only be given if an athlete returns with a purple ribbon.
·Athletes must run the designated course as is.
·Both teammates may run their mile at the same time.
·Athletes must stay to the left side of the road when running their mile and can only pass other runners in a safe manner.
·Athletes may not stretch across the road for any extended time.
SCALED
For Time:
3 Mile Bike
2000m Row
1 Mile Run (800 each)
Time Cap: 35 minutes
WORKOUT DESCRIPTION
At the sound of 3, 2, 1, GO – both athletes will complete a 3-mile bike together, then then a 2000m row together, then they will each run 800m at the same time. Partners can split the 3-mile bike and 2000m row however they want. Athletes cannot start the row distance until the bike distance is complete and athletes may not start the run until the row distance is complete. Each team will only have one bike and one rower. Athletes' must receive a purple ribbon at the 400m mark on the run before they turn around and run back to the starting point to complete the 800m. The workout will be complete when the final teammate crosses the finish line and completes their 800m run. If teams fail to finish under the time cap, they will be credited for reps completed. The 3-mile bike equals 3 reps, the 2000m row equals 2 reps, and each 800m run equals 1 rep. The tiebreaker is the time it takes the fastest partner to complete the 800m run. We reserve the right to change the workout based on weather and/or other unforeseen circumstances. Athletes will be notified in a timely manner.
BIKE & ROW STANDARDS
·Both machines must start on 0 to begin the designated distance.
·Only one athlete on the designated machine at a time.
·Rollover distances between athlete transitions will be counted, however an athlete must remain on the machine before the designated FINAL distance is complete.
·Athletes cannot start the row distance until the bike distance is complete and athletes may not start the run until the row distance is complete.
·Athletes may divide the distances on the bike and rower however they choose.
RUN STANDARDS
·Both athletes must begin the run at the designated start lines.
·Both athletes must retrieve a purple ribbon at the 400m mark before they turn around and come back to the start to complete the 800m run.
·A credit for the mile will only be given if an athlete returns with a purple ribbon.
·Athletes must run the designated course as is.
·Both teammates may run their mile at the same time.
·Athletes must stay to the left side of the road when running their 800m and can only pass other runners in a safe manner.
·Athletes may not stretch across the road for any extended time.