Competition Corner

"Rock the boat"

"Rock the boat"
Welcome to "Rock the Boat," a high-octane partner workout where teamwork, stamina, and strength are key! Over the course of 16 minutes, you and your partner will alternate between rowing, front squats, and burpees over the bar, pushing each other to the limit. But here’s the twist: each athlete must complete a full round before the next athlete can jump in.
The Rules:
1. As many rounds and reps as possible in 16 minutes
2. Each athlete must complete a full round before the next athlete can jump in.
RX
As many rounds and reps as possible in 16 minutes
10/8 cal Row
8 Front Squats 40/30 KG
6 Burpees over the bar
Scaled
As many rounds and reps as possible in 16 minutes
10/8 cal Row
8 Front Squats 30/20 KG
6 Burpees over the bar
Movement Standards:
Row
Male: 10 cals, Female: 8 cals.
Start seated with hands OFF the handle. Clock starts when you’re ready to go.
Hit those cals and make sure to stay seated until the monitor hits the target.
Adjust the damper if you want, but remember, it’s all about power output here!
Once you hit your number, get up and move to the bar. No waiting around!
Front Squats
RX Men: 40 kg, Women: 30 kg.
Scaled Men: 30 kg, Women: 20kg.
Bar starts on the floor – NO racks.
First rep can be squat clean (because why waste energy?).
You’ve gotta squat low – hips BELOW knees – and then stand tall at full lockout before your next rep.
You can drop the bar if needed, but no sneaky reps in between. Bar comes back to the front rack before you go again.
Burpees Over the Bar
Hit the ground facing parallel to the bar. Chest and thighs touch the floor. No shortcuts!
You can jump or step over the bar, whatever keeps you moving. But make sure both feet leave the ground at the same time if you’re jumping.
Landing on the other side = 1 rep. Keep grinding.