212 Meal Prep brings you “Fort Sullivan” – where individuals will take on an interval style workout where every aspect of their fitness will be tested.
See below for workout variations, standards and workout flow.
WORKOUT INFO BY DIVISION
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
40 Pull-Ups
Max DBall to Shoulder (150/100)
INTERVAL 2
25/20 Calorie Row
30 CTB
Max DBall to Shoulder (150/100)
INTERVAL 3
20/15 Calorie Row
15 BMU
Max DBall to Shoulder (150/100)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
30 Pull-Ups
Max DBall to Shoulder (150/100)
INTERVAL 2
25/20 Calorie Row
20 CTB
Max DBall to Shoulder (150/100)
INTERVAL 3
20/15 Calorie Row
12 BMU
Max DBall to Shoulder (150/100)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
25 Pull-Ups
Max DBall to Shoulder (100/70)
INTERVAL 2
25/20 Calorie Row
15 CTB
Max DBall to Shoulder (100/70)
INTERVAL 3
20/15 Calorie Row
8 BMU
Max DBall to Shoulder (100/70)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
15 Pull-Ups
Max DBall to Shoulder (70/50)
INTERVAL 2
25/20 Calorie Row
15 Pull-Ups
Max DBall to Shoulder (70/50)
INTERVAL 3
20/15 Calorie Row
10 CTB
Max DBall to Shoulder (70/50)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
30 Pull-Ups
Max DBall to Shoulder (150/100)
INTERVAL 2
25/20 Calorie Row
20 CTB
Max DBall to Shoulder (150/100)
INTERVAL 3
20/15 Calorie Row
12 BMU
Max DBall to Shoulder (150/100)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
30 Pull-Ups
Max DBall to Shoulder (150/100)
INTERVAL 2
25/20 Calorie Row
20 CTB
Max DBall to Shoulder (150/100)
INTERVAL 3
20/15 Calorie Row
12 BMU
Max DBall to Shoulder (150/100)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
25 Pull-Ups
Max DBall to Shoulder (100/70)
INTERVAL 2
25/20 Calorie Row
15 CTB
Max DBall to Shoulder (100/70)
INTERVAL 3
20/15 Calorie Row
8 BMU
Max DBall to Shoulder (100/70)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
25 Pull-Ups
Max DBall to Shoulder (100/70)
INTERVAL 2
25/20 Calorie Row
15 CTB
Max DBall to Shoulder (100/70)
INTERVAL 3
20/15 Calorie Row
8 BMU
Max DBall to Shoulder (100/70)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
20 Pull-Ups
Max DBall to Shoulder (100/50)
INTERVAL 2
25/20 Calorie Row
15 CTB
Max DBall to Shoulder (100/50)
INTERVAL 3
20/15 Calorie Row
5 BMU
Max DBall to Shoulder (100/50)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
15 Pull-Ups
Max DBall to Shoulder (70/50)
INTERVAL 2
25/20 Calorie Row
15 Pull-Ups
Max DBall to Shoulder (70/50)
INTERVAL 3
20/15 Calorie Row
10 CTB
Max DBall to Shoulder (70/50)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
15 Pull-Ups
Max DBall to Shoulder (70/50)
INTERVAL 2
25/20 Calorie Row
15 Pull-Ups
Max DBall to Shoulder (70/50)
INTERVAL 3
20/15 Calorie Row
10 CTB
Max DBall to Shoulder (70/50)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
25 Pull-Ups
Max DBall to Shoulder (100/70)
INTERVAL 2
25/20 Calorie Row
15 CTB
Max DBall to Shoulder (100/70)
INTERVAL 3
20/15 Calorie Row
8 BMU
Max DBall to Shoulder (100/70)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Score = Total DBall Reps
Tiebreak = Interval 3 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
For Max DBall Reps
3 Intervals
3:30 Work / 1:00 Rest
INTERVAL 1
25/20 Calorie Row
20 Pull-Ups
Max DBall to Shoulder (70/50)
INTERVAL 2
25/20 Calorie Row
10 CTB
Max DBall to Shoulder (70/50)
INTERVAL 3
20/15 Calorie Row
5 BMU
Max DBall to Shoulder (70/50)
Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps
Workout Flow:
The athlete will begin each interval seated on the rower. Hands may not be on the handle prior to the start.
At the call of 3, 2, 1, Go, the athlete will complete the prescribed number of calories on the rower. Upon completion, the athlete will immediately perform the prescribed gymnastics reps. Once all gymnastics reps are completed, the athlete will move to the D-Ball and complete as many D-Ball to Shoulder reps as possible within the remaining 3:30 work interval.
Any repetition not fully completed before the end of the interval will not count.
At the conclusion of each 3:30 work interval, the athlete will rest for 1:00.
This sequence will be repeated for a total of three working intervals. The athlete may start each interval seated on the rower. The rower monitor must be reset to zero at the start of each interval.
Score: Total D-Ball reps completed across all three intervals
Tiebreak: Total D-Ball reps completed in the first interval
Movement Standards:
Row: The athlete will start the workout sitting on the rower with the monitor on, but can not have their hands on the rower handle. The athlete will be responsible for resetting the monitor before each set of calories. The monitor must read zero at the beginning of each set. The athlete MUST stay on the rower until all calories are completed prior to exiting the rower.
Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone. Strict, kipping or butterfly Chest to Bars are allowed as long as all requirements are met.
Pull-Up: The athlete must start each rep with arms fully extended and feet off the ground. The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. Strict, kipping or butterfly pull-ups are allowed as long as all requirements are met
DBall to Shoulder: The movement starts with the DBall on the ground. The athlete will move the DBall to on top of the shoulder in any way they want. The rep is completed when the hips and knees are fully extended, the DBall is resting on the shoulder and one hand comes off the DBall, fully extending horizontally away from the body. The DBall must stay within the designated five-foot box. Touch-and-go reps are not allowed.
FLOOR LAYOUT
