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CFSiD 2019 Workout 1

Complete as many rounds as possible in 14 minutes of:
15-calorie row
15 toes-to-bars
15 power snatches

Men perform 42.5kg power snatches
Women perform 30kg power snatches

Movement Standards & Scorecard Submit Score



This workout begins with the athlete sitting on the rower but may not touch the handle until the timer begins. After
the call of “3, 2, 1… go,” the athlete may grab the handle and begin rowing. The monitor must read 15 calories before
the athlete may unstrap and move to the pull-up bar for the toes-to-bars. The athlete must complete 15 toes-tobars
before moving to the barbell to complete 15 power snatches. Upon completion of the power snatches, the athlete starts the next round.

The athlete’s score will be the total number of repetitions completed within the 14-minute time cap. Each calorie completed on the row will be equivalent to 1 repetition.


Pull-up bar

Plates to load to the appropriate weight for your division. Plates must conform to the standard height of an IWF
approved Olympic plate.

Concept 2 Rower – any chassis or performance monitor variation. The official weight is in kilograms. For your
convenience, the minimum acceptable weights in pounds for the barbell are 95lbs (42.5kg.) and 65lbs (30kg.) For each workout, be sure that 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.


Prior to starting, film the pull-up bar, plates and barbell to be used so that 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 that all exercises can be clearly seen to meet the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

Movement Standards & Scorecard Submit Score