TFG: Week Two, Qualifier Five from TFG on Vimeo.
Qualifier Workout Five, presented by RokFit
For Time:
250 Row
15 American Kettlebell Swings
25 Burpees
15 American Kettlebell Swings
250 Row
Men use 32 kg. Kettlebell.
Women use 24 kg. Kettlebell
Click Here for the Official Scorecard
This workout begins with the athlete sitting on their rower. At the call of 3-2-1 Go, each athlete will grab the rower handles and row as fast as possible for 250 meters. Every second counts in this workout. Your score will be the time it takes to complete all 250m Row, 55 repetitions, and the final 250m Row. There is no time cap for this workout.
This workout ends when the monitor on the rower hits 250m. Time will be recorded in full seconds. Do not round up. If you finish in 6:35.6, your score is 6:35.
Your final score for this workout will be the time it takes you complete the chipper. There is no time cap.
Movement Standards
Row
The monitor will be set to zero at the beginning of the row. The athlete may adjust the damper setting and foot straps at any time, but may not adjust the electron during the row. They may reset the row in between rows or have someone else reset their rower before their next 250m row.
American Kettlebell Swings
The athlete must swing the kettlebell with both hands starting between the legs with the handle in line or behind the hips. In the finish position the athlete must have hips and knees fully extended, arms locked out and the kettlebell handle vertically above the shoulders.
Burpees
For the burpee, at the bottom position the athlete’s chest and hips must clearly touch the ground. At the top of the burpee, the athlete must jump with both feet clearly off the ground and clap overhead with the hips and knees at full extension.
Equipment
- Rower
- Kettlebell at the appropriate weight for your division
Video Submissions
Prior to starting, film the kettlebell that is used so that the weight can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.
Qualifier 5 Workout Variations
Pro/Amateur/Team Division
(Masters Men and Women 35-39, Masters Men and Women 40-44, Masters Men and Women 45-49)
For Time:
250 Row
15 American Kettlebell swings
25 Burpees
15 American Kettlebell swings
250 Row
Men use 32 kg. Kettlebell.
Women use 24 kg. Kettlebell.
Intermediate/Scaled Division
(Masters Men and Women 50+, Teenage Division)
For Time:
250 Row
15 American Kettlebell swings
25 Burpees
15 American Kettlebell swings
250 Row
Men use 24 kg. Kettlebell.
Women use 16 kg. Kettlebell.
Teens
For Time:
250m Row
15 American Swings
25 Burpees
15 American Swings
250m Row
Boys use 24 kg. Kettlebell.
Girls use 16 kg. Kettlebell.
Scaled Light
For Time:
250 Row
15 American Kettlebell Swings
25 Burpees
15 American Kettlebell Swings
250 Row
Men use 24 kg. Kettlebell.
Women use 16 kg. Kettlebell.
