RutRow

RutRow

Workout Details

10:00 AMRAP*

Partner 1 (P1) - Row for Calories

Partner 2 (P2) - Complete one full round of: 

  • 4 Burpees to Target 

  • 6 Toes to Bar (sc: Hanging Knee Raises)

  • 4 Chest to Bar Pull-ups (sc: Jumping Chest To Bar)

  • 6 Toes to Bar (sc: Hanging Knee Raises)

 

*Athletes MUST switch spots after each completed round of gymnastics. Each gymnastics movement equals 1 rep (20 reps/round) and each calorie equals 1 rep.

 

SCORE is TOTAL REPS.

Workout Flow

At the count of 3..2..1..GO, P1 will begin rowing while P2 works on the gymnastic movements.  Athletes will switch positions after each complete round of gymnastics.  Athletes will continue to alternate between rowing and the gymnastics movements until time is called. NOTE: Partners may not help their teammate complete any gymnastics movements.

Movement Standards

Row - Athletes may begin seated on the rower, however hands may not touch the handle until the call of “3, 2, 1, Go”. Athletes must be seated on the rower to accrue calories.  Athletes may set the damper to any setting and adjust foot pedals as needed.  Athletes are not required to use foot straps, but they are advised.  ATHLETES SHOULD NOT TOUCH THE MONITOR.  If an athlete touches the monitor and the screen is reset they will forfeit all the calories they've accumulated. We will keep a running count of calories on the monitor and use the total number accumulated across 10 min from both athletes as the score.

 

Burpee to Target - Chest and thighs must hit the ground. Stepping is allowed. The rep is credited when the athlete touches the target above with both hands.

 

Toes to Bar (TTB) - Each rep begins with the Athlete in a hanging position on the pull-up bar with HEELS BEHIND the bar. Elbows must remain extended throughout the entire rep. Rep is credited when the athlete touches the bar with BOTH feet at THE SAME TIME. Any style of TTB is acceptable (i.e. strict, kipping, butterfly). Reverse or Mixed grip on the bar is NOT ALLOWED.

 

Chest to Bar Pull-up (CTB) - Each rep begins with the Athlete in a hanging position with elbows extended. Rep is credited when the athlete's chest makes contact with the bar anywhere below the athlete's collarbone, but not lower than the athlete's hip. Athletes must return to a hang position with elbows fully extended between consecutive reps. Any style of CTB is accepted (i.e. strict, kipping, butterfly). Reverse or Mixed grip on the bar is NOT ALLOWED. 

 

Jumping Chest to Bar Pull-up (JCTB) - For JCTB, the bar should be set so it is at least 6 inches above the athlete’s head when the athlete is standing tall. Each rep begins with the Athlete’s arms fully extended under the bar while holding the bar. The rep is credited when the athlete's chest makes contact with the bar anywhere below the athlete's collarbone, but not lower than the athlete's hip. Reverse or Mixed grip on the bar is NOT ALLOWED.


Hanging Knee Raise - Athlete begins in a hanging position on the pull-up bar with HEELS BEHIND the bar. Elbows must remain extended throughout the entire rep. Rep is credited when the athlete's knees get above the height of the hip. Reverse or Mixed grip on the bar is NOT ALLOWED.