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