
ROUGH SEAS – V4 (Scaled)
IN PAIRS OF 2 – MM & FF*
Athlete 1: 2km Row for Time
Athlete 2: AMRAP 8:
6 Devils Press (2 x 20kg / 10kg)
12 D/bell Step Overs (60cm / 50cm)
24 Single Unders
SWOP at 9 Mins (male team) / 10 mins (female team)
*Male and Female pairs must be filmed separately (thus can do workouts at different times)
ROUGH SEAS – V4 (RX)
IN PAIRS OF 2 – MM & FF*
Athlete 1: 2km Row for Time
Athlete 2: AMRAP 8:
6 Devils Press (2 x 25kg / 15kg)
12 D/bell Step Overs (60cm / 50cm)
24 Double Unders
SWOP at 9 Mins (male team) / 10 mins (female team)
*Male and Female pairs must be filmed separately (thus can do workouts at different times)
MOVEMENT STANDARDS
NB – Completed score sheet has to be showed at the end of the workout (in focus) to the camera in order to validate your score Judges need to make 100% sure of standards as teams will be penalised after video submission if movement standards were not achieved and the rep was given.
Rowing:
- male athletes have 9 minutes to complete row and then change over to partner at 9 min
- female athletes have 10 minutes to complete row and then change over to partner at 10 min
- rower must be set to count down the distance of 2000m so that correct finishing time gets captured
- NB judge needs to check rower time after athlete A gets off and reset rower for athlete B
- handle must be replaced back in the cradle at end of the row
AMRAP 8:
- simultaneously to athlete A on rower, athlete B completes amrap for 8 minutes.
- Athlete then rest until 9 min(for males) or 10 min(for females) to changeover and repeat with athlete B on rower and athlete A doing amrap.
Devil’s Presses:
- On push up, chest has to touch the floor (and not rest on dumbbells)
- Any ground to overhead movement will be allowed (snatch / clean & jerk) to get weights overhead
- Athlete needs to show full extension of arms, hips and knees with head through with weights overhead before bringing the weights down for next rep
Dumbbell Box Step Overs:
- Both feet must touch box on step over
- Do not have to show extension on top of box
Double Unders
- Skipping rope must pass under the feet twice for every repetition to count
SUGGESTED FLOOR SETUP
