For time:
• 750/1.000m Row (tie-break time)
Then, 21-15-9 reps of:
• Thruster
• Pull up

M: 40Kg – F: 25Kg

Presented by


Time Cap: there is no time limit, the workout must be finished.

Core: total time elapsed to finish the entire workout.

Tiebreak: time elapsed to complete the prescribed distance on the Rower.

Teams: members perform the workout individually (M1, M2, F1, F2) and the Team Leader is responsible for submitting the scores.

Movement Standards


It’s mandatory to use a Concept2 rower. Monitor must be reset to zero before starting and the dumper must be set at least to level 2 (level 1 is not allowed). The display must be filmed and clearly show the count of meters at the start and at the finish of the prescribed distance.


Each repetition must start with the barbell in front rack position and finish in full lockout above the head going through the full squat position, with the iliac crest below the horizontal line of the knees. In the top position the athlete has to extend knees, hips and arms with the barbell in control on the midline and the feet in line. In the first rep of each set, a cluster is allowed. Once the bottom position is reached, the movement to reach the final position must be continuous and fluid: pauses or redips are not allowed.

Pull up

The starting position is with the athlete hanging from the bar with feet off the ground and arms extended. In the final position the athlete must clearly overcome the horizontal line of the bar with the chin. Repetitions can be performed in any style: strict, kipping or butterfly.

Video proof is mandatory: declare your full name, age division or Team name; then film the equipment so the loads and the distances (display) can be seen clearly. A timer with the running workout time must be always clearly visible in the frame (we recommend to use our official timer: WODProof App). Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos must be uncut and unedited. Videos not meeting the above standards will be rejected and the score invalidated.