Week One, Qualifier One.

production by Double Z, demo by Tennil Reed

Qualifier One
12 Minute AMRAP
10 Calorie Row
25 Sit Ups
50 Dumbbell Thrusters 

Men will use a 50# Dumbbell
Women will use a 35# Dumbbell

This workout begins with the athlete sitting on their rower. At the call of 3-2-1 Go, each athlete will grab their rower handles and row for 10 calories, then move to complete 25 Sit Ups, and then to their dumbbell to complete 50 Dumbbell Thrusters. For the Dumbbell Thrusters the athletes may switch arms when desired. Athletes are not required to alternate arms after each repetition. If 50 Dumbbell Thrusters are completed, the athlete will move back to the rower to complete another round.The athlete’s score will be total number of repetitions completed within the 12 minute time cap.


We will contact all qualifying athletes to submit one workout post-qualifier. This is to ensure quality control. We suggest using an app like WeTime to record your qualifier workouts.

Movement Standards

The monitor will be set to zero at the beginning of the row. The athlete or judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 10 calories.

Sit Ups
Each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent or legs butterflied, and their hands touching the floor above their head. At the top, the athlete will raise their torso so their chest is upright and their hands touch their toes or the floor in front of them. Abmats are permitted. Anchoring your feet with dumbbells is NOT PERMITTED.

Dumbbell Thrusters
Each rep must move the dumbbell from the bottom of a front squat to full lockout overhead. The rear head of the dumbbell must be clearly over or slightly behind the athlete’s body when viewed from profile.The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the dumbbell is on the ground. The dumbbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Your opposite arm MAY NOT touch the dumbbell during the repetition and MAY NOT touch your leg for support during the repetition. NO JERK THRUSTERS will be allowed. No re-dipping under the dumbbell will be permitted.

Additional Notes:


  • Rower
  • Dumbbell at the appropriate weight for your division
  • AbMat optional

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions. Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.

Video Submission Standards

Prior to starting, film the dumbbells to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. 

Qualifier One Workout Variations

Pro/Amateur/Team Division
(Teens 16-17, Masters 35-39, Masters 40-44, Masters 45-49)
12 Minute AMRAP:
10 Calorie Row
25 Sit Ups
50 Dumbbell Thrusters 

Men use 50lb dumbbell
Women use 35lb dumbbell 

Intermediate/Scaled Division
(Masters Men and Women 50+, Teens 14-15, Community Division)
12 Minute AMRAP:
10 Calorie Row
25 Sit Ups
50 Dumbbell Thrusters 

Men use 35lb dumbbell
Women use 20lb dumbbell 

Need a visual demo of this workout? Watch athlete Lisa Bender Thiel complete this workout. NOTE: This is just a demo of an athlete moving through the qualifier workout. Athletes must follow the video submission rules and workout standards listed above.