Competition Corner

22.3

For Time:
34-30-26-22-18-14-10-6
Calorie Row
Box Jumps Overs
Score is the total time it takes to complete the entire workout.
There is NO Time Cap on this workout.
For all Pro/RX/Intermediate/Scaled/Masters/Teens Divisions:
Men will use a 24” Box
Women will use a 20” Box
Masters 55-59, Masters 60+, Community Division
Box Step Ups Permitted
Under 8 Division
Boys & Girls will use a 12” Box
18-14-10-6 on rep scheme
8-11 Division
Boys & Girls will use a 16” Box
22-18-14-10-6 on rep scheme
11-13 Division
Boys & Girls will use a 16” Box
26-22-18-14-10-6 on rep scheme
Workout Flow
The workout begins with the athlete sitting on the rower with the handle in its slot. At the call of 3-2-1 Go, the athlete will grab the handle and complete 34 calories on the rower. The monitor must read 34 calories before the athlete can unstrap and move to their box.
The athlete will alternate between the movements with 30, 26, 22, 18, 14, 10, and 6 repetitions of each movement.  This workout ends when the feet land on the ground on the other side of the box on the final rep. There is no cap on this workout.
Scoring
Score is the total time it takes to complete the entire workout. There is no time cap on this workout. There is no tiebreaker on this workout.