Ascent brings you Pump Sesh where individuals will take on four rounds of rowing, DB bench and descending reps of cleans, while the weight increases each round. Get ready for a pump!
See below for workout variations, standards and workout flow.
Standard length barbells will be used for this workout. Men = 45# and Female = 35#
“Pump Sesh”
Four Rounds for Time
24/18 Cal Row
12 DB Bench 70/50
Round 1: 4 Clean 255/165
Round 2: 3 Clean 285/185
Round 3: 2 Clean 305/205
Round 4: 1 Clean 325/215
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 15# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add 10# plate to each side
Female Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add 5# plate to each side
“Pump Sesh”
Four Rounds for Time
24/18 Cal Row
12 DB Bench 50/35
Round 1: 4 Clean 235/155
Round 2: 3 Clean 255/165
Round 3: 2 Clean 275/175
Round 4: 1 Clean 295/195
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add 10# plate to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add 10# plate to each side
“Pump Sesh”
Four Rounds for Time
24/18 Cal Row
12 DB Bench 50/35
Round 1: 4 Clean 205/135
Round 2: 3 Clean 235/145
Round 3: 2 Clean 255/155
Round 4: 1 Clean 275/175
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 15# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add 10# plate to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
“Pump Sesh”
Four Rounds for Time
20/14 Cal Row
8 DB Bench 35/20
Round 1: 4 Clean 135/85
Round 2: 3 Clean 155/95
Round 3: 2 Clean 175/105
Round 4: 1 Clean 195/125
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add two 5# plates to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
“Pump Sesh”
Four Rounds for Time
24/18 Cal Row
12 DB Bench 50/35
Round 1: 4 Clean 235/155
Round 2: 3 Clean 255/165
Round 3: 2 Clean 275/175
Round 4: 1 Clean 295/195
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add 10# plate to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add 10# plate to each side
“Pump Sesh”
Four Rounds for Time
24/18 Cal Row
12 DB Bench 50/35
Round 1: 4 Clean 205/135
Round 2: 3 Clean 235/145
Round 3: 2 Clean 255/155
Round 4: 1 Clean 275/175
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 15# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add 10# plate to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
“Pump Sesh”
Four Rounds for Time
24/18 Cal Row
12 DB Bench 50/35
Round 1: 4 Clean 205/135
Round 2: 3 Clean 235/145
Round 3: 2 Clean 255/155
Round 4: 1 Clean 275/175
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 15# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add 10# plate to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
“Pump Sesh”
Four Rounds for Time
20/14 Cal Row
8 DB Bench 50/35
Round 1: 4 Clean 175/105
Round 2: 3 Clean 195/115
Round 3: 2 Clean 215/125
Round 4: 1 Clean 235/145
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add two 5# plates to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
“Pump Sesh”
Four Rounds for Time
20/14 Cal Row
8 DB Bench 50/35
Round 1: 4 Clean 175/105
Round 2: 3 Clean 195/115
Round 3: 2 Clean 215/125
Round 4: 1 Clean 235/145
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add two 5# plates to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
“Pump Sesh”
Four Rounds for Time
20/14 Cal Row
8 DB Bench 35/20
Round 1: 4 Clean 135/85
Round 2: 3 Clean 155/95
Round 3: 2 Clean 175/105
Round 4: 1 Clean 195/125
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add two 5# plates to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
“Pump Sesh”
Four Rounds for Time
20/14 Cal Row
8 DB Bench 50/35
Round 1: 4 Clean 175/105
Round 2: 3 Clean 195/115
Round 3: 2 Clean 215/125
Round 4: 1 Clean 235/145
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add two 5# plates to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
“Pump Sesh”
Four Rounds for Time
20/14 Cal Row
8 DB Bench 35/20
Round 1: 4 Clean 135/85
Round 2: 3 Clean 155/95
Round 3: 2 Clean 175/105
Round 4: 1 Clean 195/125
12:00 Cap
Workout Flow
The workout begins with the athlete standing behind the rower. At the call of go, the athlete will mount the rower and begin the set of calories. Once the prescribed number of calories is shown on the monitor the athlete will dismount the rower and move to the bench.
The athlete will move to the bench and complete the given amount of reps for the DB bench. Once complete, the athlete will move up the floor and complete the given amount of reps for the clean. After completing the prescribed reps of clean, the athlete will add the appropriate amount of weight to the barbell for the next round.
This will continue until the athlete completes all the required work or reaches the time cap. The clock stops when the athlete crosses the finish line.
This workout has a 12:00 cap.
Tie Break
The tie break for Pump Sesh is the time at which the athlete completes his last full set of DB Bench.
Movement Standards
Rower: The judge will not assist the athlete with turning on the monitor or resetting the monitor after each round. The athlete can not leave the rower until the prescribed number of calories is shown on the monitor. The athlete must reset the monitor before each set of calories.
DB Bench: Each rep begins with one head of each DB touching the athlete’s chest. At the top of the movement, the athlete must have full extension of both arms with elbows locked out for the rep to count. At the bottom of the movement, one head of each DB must make contact with the athlete’s chest. The back must remain in contact with the bench. An arched back bench press is not allowed. After each completed set, the athlete must set down the dumbbells and place them at the front of the bench. Dropping the dumbbells will result in a no rep and the athlete will need to re-do the rep.
Clean: Each rep begins with the barbell on the ground. The athlete will lift the barbell in one motion and catch the barbell in the front rack position with elbows in front of the bar. The athlete can catch the barbell in either the power or squat position. Split cleans are allowed. The athlete can not pause in the hang position during the rep. The rep is credited when the athlete stands tall with knees and hips locked and the barbell in the front rack position and elbows in front of the bar.
Once the judge confirms a clean rep, the athlete can return the barbell to the ground.
The athlete will be responsible for adding weight to the barbell during the workout. The judge will not assist with loading of the barbell. Clips must be on the barbell during all lifts.
Male Athletes will add the following weights each round:
Round 2 – Add 10# plate to each side
Round 3 – Add 10# plate to each side
Round 4 – Add two 5# plates to each side
Female Athletes will add the following weights each round:
Round 2 – Add 5# plate to each side
Round 3 – Add 10# plate to each side & remove the 5# plates
Round 4 – Add two 5# plates to each side
