Each athlete will be assigned to complete one of the segments. This event is for the team’s total cumulative time.

Athlete A
This workout begins with the athlete sitting on the rower. At the call of 3,2,1 GO, the athlete will complete 3 rounds of a 15-calorie row and 15 devils press.

At the completion of the 3 rounds, the athlete will perform a 200’ double DB farmers lunge, progressing down and back each 25 foot length until a total of 8, 25 ft lengths have been completed to equal 200 feet. The 25-foot section is divided into five 5-foot sections. If an athlete is time capped during the farmers lunge, each 5 foot section will count as one rep.

At the completion of the farmers lunge, time will be recorded.

Athlete B
This workout begins with the athlete sitting on the rower. At the call of 3,2,1 GO, the athlete will complete 21 calories on the rower, 21 devils press, 15 calories on the rower, 15 devils press, 9 calories on the rower, and finally 9 devils press.

At the completion of the 9th devil press, the athlete will perform a 150’ double DB front rack lunge, progressing down and back each 25 foot length until a total of six 25-foot lengths have been completed to equal 150 feet. The 25-foot section is divided into five 5-foot sections. If an athlete is time capped during the front rack lunge, each 5 foot section will count as one rep.

At the completion of the front rack lunge, time will be recorded.

Athlete C
This workout begins with the athlete sitting on the rower. At the call of 3,2,1 GO, the athlete will complete a 45-calorie row and then 45 devils press.

At the completion of the 45th devils press, the athlete will perform a 100’ double DB overhead lunge, progressing down and back each 25 foot length until a total of 4, 25 ft lengths have been completed to equal 100 feet. The 25-foot section is divided into five 5-foot sections. If an athlete is time capped during the overhead lunge, each 5 foot section will count as one rep.

At the completion of the overhead lunge, time will be recorded.

Row
Athletes must remain on the rower until the display reads the work required. The athlete may coast over the required work, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required work. The athlete may adjust the damper setting and foot positions at any time during the row. The athlete’s hands must be off of the handle until the sound of the beep. Athletes may not touch the monitor at any time. Athletes must reset the screen for every round.

Devils Press
Each rep begins with the athlete reaching a push-up position with the hands in the grip position on both dumbbells, the chest making full contact with the ground, between the dumbbells. The dumbbells must be raised to an overhead position in one movement. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended, both dumbbells directly over or slightly behind the middle of the body. Hands must remain in contact with the dumbbells throughout the entire movement, including the burpee. A clean & jerk or any pause resulting in the dumbbells making contact with the body is not allowed.

Double Db Farmer’s Walking Lunge
The dumbbells will be held at a dead arm hang at the athlete’s side. Forward motion will only be allowed while the load is supported in the farmer lunge. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the athlete will be required to reset to the beginning of the last completed lunge section. Once both feet clearly pass the solid line and the athlete is standing tall, they will receive credit for the lunge section. A no rep on any portion of the lunge will result in the athlete moving back to the last completed section.

Double Db Front Rack Walking Lunge
The dumbbells will be held in the athlete’s front rack position. Forward motion will only be allowed while the load is supported in the front rack position. The elbows must remain in the frontal plane of the body, at least one head of the dumbbell touching each shoulder and the athletes hands must stay in contact with the metal handles. The dumbbells can only be held in a horizontal position,holding the dumbbells vertically is not allowed. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the athlete will be required to reset to the beginning of the last completed lunge section. Once both feet clearly pass the solid line and the athlete is standing tall, they will receive credit for the lunge section. A no rep on any portion of the lunge will result in the athlete moving back to the last completed section.

Double Db Overhead Walking Lunge
The dumbbells will be held in the athlete’s overhead position. Forward motion will only be allowed while the load is supported in the overhead position, both dumbbells above the athletes head. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the athlete will be required to reset to the beginning of the last completed lunge section. Once both feet clearly pass the solid line and the athlete is standing tall, they will receive credit for the lunge section. A no rep on any portion of the lunge will result in the athlete moving back to the last completed section.