Win Awesome Gear brings you One By Land, Two By Sea where you will be tested on your strength and then your endurance and speed on the rower.

The snatch/clean ladder’s unique design will bring gamesmanship to the forefront as athletes will enter the competition floor one-after-each-other in reverse qualification order and lift every minute, moving from barbell to barbell with increasing weights. Should an athlete complete the ladder’s first seven lifts, the athlete will move to the eighth bar where he can place as much weight on the barbell as he would like.

After the athlete makes his last lift or fails to hit a lift within the one-minute time period, the athlete will have one minute and twenty seconds to transition to the rower to begin the row portion of the workout.

Workouts are scored separately with the athlete’s row time serving as the tie break for the snatch/clean portion of the workout.

Top seeds will be the last athletes onto the competition floor.

Disinfectant spray and towels will be present for athletes to wipe down the barbell before lift should they want to wipe down the barbell before attempting a lift.

To add to the excitement, the 18-34 and 35-44 divisions will complete One By Land, Two By Sea under the lights on Saturday night, starting at 6pm! Get your popcorn ready it’s going to be a show!

WORKOUT INFO BY DIVISION

18-34

“One By Land”

Snatch Ladder

Bar 1 – 175/95
Bar 2 – 185/105
Bar 3 – 195/115
Bar 4 – 205/125
Bar 5 – 215/135
Bar 6 – 225/145
Bar 7 – 235/155
Bar 8 – Athlete’s choice – weight starts at 245/165

Score = Heaviest Barbell Lifted

Then

“Two By Sea”

For Time

2,000m Row

Score = Time to Complete

 

Workout Description
Athlete’s will enter the floor one after each other in reverse qualifying order. The lowest seed will start and the highest seed will be the last athlete on the floor.

Athlete’s will have one minute to attempt and complete the listed barbell. After hitting the barbell, the athlete will move on to the next barbell on the floor. At the end of the one-minute attempt period, athletes will have 20 seconds to move to the next barbell before the timer begins for the next one-minute segment. Athletes can take as many attempts as possible to hit the barbell within the one-minute period. The athlete must have the barbell stood up and locked out prior to the end of the one-minute segment for the rep to count.

If an athlete completes the first seven barbells on the floor, he/she will move to an eighth barbell, preloaded with 255/175. From there the athlete will have the following weights available to build the bar to whatever weight they choose: 2×15, 2×10, 2×5, 2×2.5. The athlete can then attempt as many attempts at the weight they choose within the remaining one-minute window. Once an athlete attempts a lift, he/she can not change the weight.

After an athlete fails to complete a barbell or finishes the ladder, the athlete will immediately move to a rower. Athletes will have one minute and twenty seconds from the time they fail to complete a barbell or finish the ladder to begin rowing. Rowers will be set for the set distance the athlete will row. The time will begin once the athlete begins pulling on the rower. The clock stops when the athlete completes the row and the athlete’s score will be the time on the rower monitor.


Tie Break
The tie break for “One By Land” is the time of “Two By Sea”. There is no tie break for “Two By Sea”.


Movement Standards
Snatch – Bar starts from the ground and the athlete can not pause in the hang position. Athletes can receive the snatch in the power or squat position. The rep is complete when the athlete stands straight up with hips, knees and arms fully extended.

35-44

“One By Land”

Snatch Ladder

Bar 1 – 155/85
Bar 2 – 165/95
Bar 3 – 175/105
Bar 4 – 185/115
Bar 5 – 195/125
Bar 6 – 205/135
Bar 7 – 215/145
Bar 8 – Athlete’s choice – weight starts at 225/155

Score = Heaviest Barbell Lifted

Then

“Two By Sea”

For Time

2,000m Row

Score = Time to Complete

Workout Description
Athlete’s will enter the floor one after each other in reverse qualifying order. The lowest seed will start and the highest seed will be the last athlete on the floor.

Athlete’s will have one minute to attempt and complete the listed barbell. After hitting the barbell, the athlete will move on to the next barbell on the floor. At the end of the one-minute attempt period, athletes will have 20 seconds to move to the next barbell before the timer begins for the next one-minute segment. Athletes can take as many attempts as possible to hit the barbell within the one-minute period. The athlete must have the barbell stood up and locked out prior to the end of the one-minute segment for the rep to count.

If an athlete completes the first seven barbells on the floor, he/she will move to an eighth barbell, preloaded with 235/165. From there the athlete will have the following weights available to build the bar to whatever weight they choose: 2×15, 2×10, 2×5, 2×2.5. The athlete can then attempt as many attempts at the weight they choose within the remaining one-minute window. Once an athlete attempts a lift, he/she can not change the weight.

After an athlete fails to complete a barbell or finishes the ladder, the athlete will immediately move to a rower. Athletes will have one minute and twenty seconds from the time they fail to complete a barbell or finish the ladder to begin rowing. Rowers will be set for the set distance the athlete will row. The time will begin once the athlete begins pulling on the rower. The clock stops when the athlete completes the row and the athlete’s score will be the time on the rower monitor.


Tie Break
The tie break for “One By Land” is the time of “Two By Sea”. There is no tie break for “Two By Sea”.


Movement Standards
Snatch – Bar starts from the ground and the athlete can not pause in the hang position. Athletes can receive the snatch in the power or squat position. The rep is complete when the athlete stands straight up with hips, knees and arms fully extended.

45-54

“One By Land”

Snatch Ladder

Bar 1 – 125/65
Bar 2 – 135/75
Bar 3 – 145/85
Bar 4 – 155/95
Bar 5 – 165/105
Bar 6 – 175/115
Bar 7 – 185/125
Bar 8 – Athlete’s choice – weight starts at 195/135

Score = Heaviest Barbell Lifted

Then

“Two By Sea”

For Time

1,600m Row

Score = Time to Complete

 

Workout Description
Athlete’s will enter the floor one after each other in reverse qualifying order. The lowest seed will start and the highest seed will be the last athlete on the floor.

Athlete’s will have one minute to attempt and complete the listed barbell. After hitting the barbell, the athlete will move on to the next barbell on the floor. At the end of the one-minute attempt period, athletes will have 20 seconds to move to the next barbell before the timer begins for the next one-minute segment. Athletes can take as many attempts as possible to hit the barbell within the one-minute period. The athlete must have the barbell stood up and locked out prior to the end of the one-minute segment for the rep to count.

If an athlete completes the first seven barbells on the floor, he/she will move to an eighth barbell, preloaded 195/135. From there the athlete will have the following weights available to build the bar to whatever weight they choose: 2×15, 2×10, 2×5, 2×2.5. The athlete can then attempt as many attempts at the weight they choose within the remaining one-minute window. Once an athlete attempts a lift, he/she can not change the weight.

After an athlete fails to complete a barbell or finishes the ladder, the athlete will immediately move to a rower. Athletes will have one minute and twenty seconds from the time they fail to complete a barbell or finish the ladder to begin rowing. Rowers will be set for the set distance the athlete will row. The time will begin once the athlete begins pulling on the rower. The clock stops when the athlete completes the row and the athlete’s score will be the time on the rower monitor.


Tie Break
The tie break for “One By Land” is the time of “Two By Sea”. There is no tie break for “Two By Sea”.


Movement Standards
Snatch – Bar starts from the ground and the athlete can not pause in the hang position. Athletes can receive the snatch in the power or squat position. The rep is complete when the athlete stands straight up with hips, knees and arms fully extended.

55+

“One By Land”

Clean Ladder

Bar 1 – 145/75
Bar 2 – 155/80
Bar 3 – 165/85
Bar 4 – 175/95
Bar 5 – 185/105
Bar 6 – 195/115
Bar 7 – 205/125
Bar 8 – Athlete’s choice – starting weight 215/135

Score = Heaviest Barbell Lifted

Then

“Two By Sea”

For Time

1,600m Row

Score = Time to Complete

 

Workout Description
Athlete’s will enter the floor one after each other in reverse qualifying order. The lowest seed will start and the highest seed will be the last athlete on the floor.

Athlete’s will have one minute to attempt and complete the listed barbell. After hitting the barbell, the athlete will move on to the next barbell on the floor. At the end of the one-minute attempt period, athletes will have 20 seconds to move to the next barbell before the timer begins for the next one-minute segment. Athletes can take as many attempts as possible to hit the barbell within the one-minute period. The athlete must have the barbell stood up, with hips and knees locked out prior to the end of the one-minute segment for the rep to count.

If an athlete completes the first seven barbells on the floor, he/she will move to an eighth barbell, preloaded with 215/135. From there the athlete will have the following weights available to build the bar to whatever weight they choose: 2×15, 2×10, 2×5, 2×2.5. The athlete can then attempt as many attempts at the weight they choose within the remaining one-minute window. Once an athlete attempts a lift, he/she can not change the weight.

After an athlete fails to complete a barbell or finishes the ladder, the athlete will immediately move to a rower. Athletes will have one minute and twenty seconds from the time they fail to complete a barbell or finish the ladder to begin rowing. Rowers will be set for the set distance the athlete will row. The time will begin once the athlete begins pulling on the rower. The clock stops when the athlete completes the row and the athlete’s score will be the time on the rower monitor.


Tie Break
The tie break for “One By Land” is the time of “Two By Sea”. There is no tie break for “Two By Sea”.


Movement Standards
Clean – Bar starts from the ground and the athlete can not pause in the hang position. Athletes can receive the clean in the power or squat position. The rep is complete when the athlete stands straight up with hips and knees fully extended.

Teenager

“One By Land”

Clean Ladder

Bar 1 – 125/70
Bar 2 – 135/75
Bar 3 – 145/80
Bar 4 – 155/85
Bar 5 – 165/95
Bar 6 – 175/105
Bar 7 – 185/115
Bar 8 – Athlete’s choice weight starts with 195/125

Score = Heaviest Barbell Lifted

Then

“Two By Sea”

For Time

1,600m Row

Score = Time to Complete

 

Workout Description
Athlete’s will enter the floor one after each other in reverse qualifying order. The lowest seed will start and the highest seed will be the last athlete on the floor.

Athlete’s will have one minute to attempt and complete the listed barbell. After hitting the barbell, the athlete will move on to the next barbell on the floor. At the end of the one-minute attempt period, athletes will have 20 seconds to move to the next barbell before the timer begins for the next one-minute segment. Athletes can take as many attempts as possible to hit the barbell within the one-minute period. The athlete must have the barbell stood up, with hips and knees locked out prior to the end of the one-minute segment for the rep to count.

If an athlete completes the first seven barbells on the floor, he/she will move to an eighth barbell, preloaded with 195/125. From there the athlete will have the following weights available to build the bar to whatever weight they choose: 2×15, 2×10, 2×5, 2×2.5. The athlete can then attempt as many attempts at the weight they choose within the remaining one-minute window. Once an athlete attempts a lift, he/she can not change the weight.

After an athlete fails to complete a barbell or finishes the ladder, the athlete will immediately move to a rower. Athletes will have one minute and twenty seconds from the time they fail to complete a barbell or finish the ladder to begin rowing. Rowers will be set for the set distance the athlete will row. The time will begin once the athlete begins pulling on the rower. The clock stops when the athlete completes the row and the athlete’s score will be the time on the rower monitor.


Tie Break
The tie break for “One By Land” is the time of “Two By Sea”. There is no tie break for “Two By Sea”.


Movement Standards
Clean – Bar starts from the ground and the athlete can not pause in the hang position. Athletes can receive the clean in the power or squat position. The rep is complete when the athlete stands straight up with hips and knees fully extended.

Open Intermediate

“One By Land”

Snatch Ladder

Bar 1 – 145/85
Bar 2 – 155/95
Bar 3 – 165/105
Bar 4 – 175/115
Bar 5 – 185/125
Bar 6 – 195/135
Bar 7 – 205/145
Bar 8 – Athlete’s choice – weight starts with 215/155

Score = Heaviest Barbell Lifted

Then

“Two By Sea”

For Time

1,600m Row

Score = Time to Complete

 

Workout Description
Athlete’s will enter the floor one after each other in reverse qualifying order. The lowest seed will start and the highest seed will be the last athlete on the floor.

Athlete’s will have one minute to attempt and complete the listed barbell. After hitting the barbell, the athlete will move on to the next barbell on the floor. At the end of the one-minute attempt period, athletes will have 20 seconds to move to the next barbell before the timer begins for the next one-minute segment. Athletes can take as many attempts as possible to hit the barbell within the one-minute period. The athlete must have the barbell stood up and locked out prior to the end of the one-minute segment for the rep to count.

If an athlete completes the first seven barbells on the floor, he/she will move to an eighth barbell, preloaded with 215/155. From there the athlete will have the following weights available to build the bar to whatever weight they choose: 2×15, 2×10, 2×5, 2×2.5. The athlete can then attempt as many attempts at the weight they choose within the remaining one-minute window. Once an athlete attempts a lift, he/she can not change the weight.

After an athlete fails to complete a barbell or finishes the ladder, the athlete will immediately move to a rower. Athletes will have one minute and twenty seconds from the time they fail to complete a barbell or finish the ladder to begin rowing. Rowers will be set for the set distance the athlete will row. The time will begin once the athlete begins pulling on the rower. The clock stops when the athlete completes the row and the athlete’s score will be the time on the rower monitor.


Tie Break
The tie break for “One By Land” is the time of “Two By Sea”. There is no tie break for “Two By Sea”.


Movement Standards
Snatch – Bar starts from the ground and the athlete can not pause in the hang position. Athletes can receive the snatch in the power or squat position. The rep is complete when the athlete stands straight up with hips, knees and arms fully extended.

Open Scaled

“One By Land”

Clean Ladder

Bar 1 – 145/75
Bar 2 – 155/80
Bar 3 – 165/85
Bar 4 – 175/95
Bar 5 – 185/105
Bar 6 – 195/115
Bar 7 – 205/125
Bar 8 – Athlete’s choice – weight starts with 215/135

Score = Heaviest Barbell Lifted

Then

“Two By Sea”

For Time

1,600m Row

Score = Time to Complete

 

Workout Description
Athlete’s will enter the floor one after each other in reverse qualifying order. The lowest seed will start and the highest seed will be the last athlete on the floor.

Athlete’s will have one minute to attempt and complete the listed barbell. After hitting the barbell, the athlete will move on to the next barbell on the floor. At the end of the one-minute attempt period, athletes will have 20 seconds to move to the next barbell before the timer begins for the next one-minute segment. Athletes can take as many attempts as possible to hit the barbell within the one-minute period. The athlete must have the barbell stood up, with hips and knees locked out prior to the end of the one-minute segment for the rep to count.

If an athlete completes the first seven barbells on the floor, he/she will move to an eighth barbell, preloaded with 215/135. From there the athlete will have the following weights available to build the bar to whatever weight they choose: 2×15, 2×10, 2×5, 2×2.5. The athlete can then attempt as many attempts at the weight they choose within the remaining one-minute window. Once an athlete attempts a lift, he/she can not change the weight.

After an athlete fails to complete a barbell or finishes the ladder, the athlete will immediately move to a rower. Athletes will have one minute and twenty seconds from the time they fail to complete a barbell or finish the ladder to begin rowing. Rowers will be set for the set distance the athlete will row. The time will begin once the athlete begins pulling on the rower. The clock stops when the athlete completes the row and the athlete’s score will be the time on the rower monitor.


Tie Break
The tie break for “One By Land” is the time of “Two By Sea”. There is no tie break for “Two By Sea”.


Movement Standards
Clean – Bar starts from the ground and the athlete can not pause in the hang position. Athletes can receive the clean in the power or squat position. The rep is complete when the athlete stands straight up with hips and knees fully extended.