Competition Corner

23.2 THE COWBOY

"THE COWBOY"
M/F Pairings - Alternating Rounds Between Pairs
1:30 AMRAP x 8 Rounds (4 Rounds per Pair)
Athlete 1: Max Calorie Row
Athlete 2: 25 Dual DB Thrusters (Intermediate 18 reps, Scaled 25 reps)
In remaining time, Athlete 2 must complete max reps C2B Pull-ups (Int - Pull ups, Sca - Ring Rows)
*The female and male athletes must switch positions each alternating round*
Weights & Movements:
RX - 2 x 22.5/15kg & C2B Pull ups
INT - 2 x 22.5/15kg & Pull Ups
SCA - 2 x 15/10kg & Ring Rows
Workout Description:
This workout will be completed in M/F pairings working for 1:30, followed by resting for 1:30 whilst the other pair is working. These 1:30 alternating intervals will continue for 8 rounds in total (12 minutes), with each M/F pair completing 4 rounds each.
The workout will begin with the first M/F pairing entering the workout area. Within the 1:30 interval, Athlete 1 will complete max calories on the rower for the entirety of the 1:30 interval. Simultaneously, Athlete 2 will "buy-in" with 25 Dual DB Thrusters. Once the Thruster reps are complete, Athlete 2 (ONLY) will then move to the rig to complete as many C2B Pull-up/Pull-up/Ring Row reps as possible in the remaining time of that 1:30 interval.
When the 1:30 interval finishes, they will then run to the awaiting M/F pair and tag them into the workout area. The new pairing will then complete the next 1:30 interval in the same fashion as the first pairing.
As the M/F pairs enter into their following rounds, the athletes MUST alternate positions each round. The workout flow will continue this way until both pairings have completed 4 alternating rounds each of the 1:30 interval.
Your score will be the total C2B/PU/Ring Row repetitions and total calories combined at the completion of the 8 intervals. The Dual DB Thrusters are only a "buy-in" and will NOT count towards your score.
Notes:
- Each Pair must alternate positions every round I.e M/F pairs will have 2 rows and 2 thruster/C2B attempts each across their 4 rounds.
- DO NOT reset your rower. The monitor should stay on for the entirety of the workout and a single score of your teams total calories will be recorded at the completion of the 8 rounds.
- Ring Row standards will be demostrated on Sat morning workout brief
Tiebreaker:
A tiebreaker score must be recorded at the end of the workout. The tiebreaker score will be the Pull-up repetitions completed by the first Athlete in Round 1.