2017 TFX Qualifier Workout Two

Qualifier Two

Pro Division

For Time:
250m Row

Rest 2 Minutes

For Time:
21 Muscle Ups
*4 minute time cap

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. Once all 250 meters are complete, your time is marked and your 2 minute rest time starts. Make sure to have your judge write down your 250m time and start the 2 minute clock. As soon as 2 minutes hit, you may hop up on the rings and complete your 21 ring muscle ups for time. Once all 21 repetitions of the muscle ups are completed, time will be called.

You may preset your rower to countdown the 250m for you so the time will stop exactly when you finish all 250 meters. You may do this on a Concept 2 Rower by going to the main menu and clicking on select workout and then select new workout. From there you may select single distance and use the minus and plus buttons to show 250m on the screen. Once it is correct on the screen, click the checkmark icon to save the workout.

Your score for the 2nd part is the total time it takes you to complete all 21 muscle ups. If unable to complete all 21 in under 4 minutes, your score will be 1 second added on to the 4 minute time cap for any uncompleted repetition. For instance, if you only complete 10 muscle ups in 4 minutes, your time will be 4:11 because you didn’t complete 11 repetitions of the workout.

Your times will be added together to give you one score. You will enter into the scoreboard: 1. Time for the 250m Row 2. Time for the 21 Muscle Ups. The 2 Minute Rest will not be included in any of the scores. The scoreboard will add your times together for you.

Movement Standards

Row
The monitor can be set to countdown the 250m or can 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 electronic monitor.

Muscle Ups
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Chin Over Bar Pull Ups
This is a standard chin over bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly break the horizontal plane of the bar.

Chest to Bar Pull Ups
This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

Equipment

  • Rower
  • Set of gymnastic rings hung so you can successfully perform a muscle up

Video Submission Standards

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 2 Workout Variations

Pro/Amateur/Team Division
(Masters Men and Women 35-39, Masters Men and Women 40-44)
For Time:
250m Row
Rest 2 Minutes
For Time:
21 Muscle Ups
*4 minute time cap

Masters Men 45-49 Division
For Time:
250m Row
Rest 2 Minutes
For Time:
14 Muscle Ups
*4 minute time cap

Masters Women 45-49 Division
(Masters 50+)
For Time:
250m Row
Rest 2 Minutes
For Time:
21 Chest to Bar Pull Ups
*4 minute time cap

Intermediate/Scaled Division
For Time:
250m Row
Rest 2 Minutes
For Time:
42 Chest to Bar Pull Ups
*4 minute time cap

Teens Division
For Time:
250m Row
Rest 2 Minutes
For Time:
42 Chin Over Bar Pull Ups
*4 minute time cap

Scaled Light
For Time:
250m Row
Rest 2 Mins
For Time:
42 Chin Over Bar Pull Ups
*4 min time cap

Nicole Hughes