Sleigh Bells


Week 3 of 3    |    December 18th, 2019

Score submissions open December 18th at 5PM PST, and close December 25th, 2019 at 5PM PST

Competition Workout 5

"Sleigh Bells"

Advanced/Rx Divisions

As Many Calories as Possible in 14:00 of:

Row on Concept2 Rower*

*at 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, and 12:00, complete 8 Dumbbell Thrusters (Row in remaining time)
Men: 50 lb (22.5 kg) Dumbbells | Women: 35 lb (15 kg)Dumbbells

Intermediate/Scaled Divisions

As Many Calories as Possible in 14:00 of:

Row on Concept2 Rower*

*at 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, and 12:00, complete 6 Dumbbell Thrusters (Row in remaining time)
Men: 35 lb (15 kg) Dumbbells | Women: 20 lb (10 kg) Dumbbells

**Score is Calories accumulated on the Rower only**

Workout Description:

The workout begins with a stopwatch timer counting up to 14:00, and the competitor completing a set of Dumbbell Thrusters (8 for Rx/Advanced, 6 for Scaled/Intermediate). Immediately after completing the thrusters the competitor will row for maximum amount of calories on a Concept2 brand rowing machine in the remaining time of each interval.

Every 2:00 (at 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00) competitors must dismount the rower to complete their designated set of Thrusters. The set of thrusters must be completed before returning to the rower. The last set of Thrusters to complete is at the 12:00 mark, the competitor is done when the 14:00 mark is reached.

Competitors will repeat this sequence until 14:00 expires. The competitors score is the amount of calories rowed, the thruster repetitions are not included in the score. There is no tie-breaker.

The rower monitor does not need to be reset during the workout.

Score Penalties:

If the competitor fails to dismount the rower within 15 seconds of the designated time frame they will be penalized 1 calorie for every 5 second interval. 1 at 15 seconds past, 2 at 20 seconds past, etc..

If 10 or less incomplete repetitions are judged, 1 calorie will be deducted from your score up to 10 miscounted repetitions. For example, if a competitor counts incorrectly, failing to complete the required work: completing only 6 out of 8 DB Thrusters before returning to the Rower they will be penalized 2 calories, 1 for each miscounted repetition.

If greater than 10 incomplete repetitions are judged, a 2 calorie penalty will be deducted from your score after the 10th deduction penalty. For example, the competitor makes 15 errors with the repetition scheme while performing the workout they will be deducted 10 calories for the first 10 errors, and then another 10 for the 11th through 15th error.

These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.


Movement Standards


The rower used must be a Concept 2 brand Rowing Erg. The competitor must remain seated the entire duration of the row and may not leave the rower until the specific meter count, or calorie count is completed. ***Edit: In this workout the competitor must dismount the rower at the designated time frames, do not reset the monitor between rowing intervals.***

Common faults that may result in a non-counted repetition for rowing may include: using a brand of rower other than Concept 2 brand Rowing Erg; not remaining seated until completion of required work; manipulating the monitor at any point while rowing.

The thruster starts with the loaded barbell or dumbbells on the ground and the competitor bringing them to a front rack position. From the front rack position the competitor will complete a front squat and, without pause, immediately follow with a press overhead. In order for a rep to be counted the competitor must clearly reach full depth in their squat (with hip crease beneath knees) and then stand up and press the bar/dumbbells pressed, and stabilized overhead. The finishing position will have the competitor at full extension of hips, legs, and arms.

Common faults that may count as a non-counted rep include: not reaching full depth on the squat portion of the movement; elbows remaining bent during the press, not reaching full lock-out; the barbell being viewed as in front of the body at the height of the press, as opposed to being clearly over-head and stabilized. At no time will the barbell be allowed to be racked, if repetitions are not continuous then every time the athlete starts a new set the barbell must be picked up from the ground.

Video Submission Standards

For competitors that are submitting a video of their effort the competitor must begin the video by stating their name and the name of the competition workout(s) they are completing. Next, the competitor must show all weights and measurements, clearly demonstrating and focusing on the numeric value so the specific weight and measurement can be clearly viewed.

The athlete and any implements, which in these videos will require a pair of dumbbells specific to their division and a Concept2 brand Rowing Erg. A timer that is counting upwards to 14:00 or a sequence of timers that counts to 7 rounds at 2:00 intervals must be visible at all times throughout for the workout.

The competitor must film at an angle where the rowing monitor can be clearly seen on video, and the competitor will not go out of frame when switching between movements.

It is recommended to utilize an application (such as WeTime) that has a built-in timer on the video interface. The video recording may not be edited and must be one continuous recording. It is recommended that the video recording device be mounted as opposed to having an individual moving it around and possibly causing and required implement, or the competitor to come out of the frame during the video which may render the video invalid for scoring purposes.

If any of these standards are not met the video is subject to being invalidated. An invalidated video may result in a score not qualifying for a prize, so it is crucial that these standards are met. If you have any additional questions, please contact prior to attempting this workout to ensure all required standards are met.