2026 Stingray

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For time (12 min Cap)

• Male/Female Pair 1
  • 20-15-10-5
    • Synchronized Dumbbell (2) Thrusters
    • Synchronized Toes To Bar
• Male/Female Pair 2
  • 100 Calorie Row

Immediately into:

• Male/Female Pair 2
  • 20-15-10-5
    • Synchronized Dumbbell (2) Thrusters
    • Synchronized Toes To Bar
• Male/Female Pair 1
  • 100 Calorie Row

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*Male/Female Pair 1 performs the couplet of Thrusters and Toes To Bar, while Male/Female Pair 2 simultaneously works on completing 100 calories on the rower. The M/F pair is permitted to switch out on the rower. Once each pair completes their respective exercises, they will swap. M/F Pair 1 will then move to the rower to complete 100 calories and M/F Pair 2 will move to the dumbbells and the rig to complete the couplet.

Scaling Key

• RX: Dumbbell 50/35, Toes To Bar
• Masters 35+: Dumbbell 50/35, Toes To Bar
• Masters 45+: Dumbbell 35/25, Toes To Bar
• Intermediate: Dumbbell 35/25, Toes To Bar
• Novice: Dumbbell 25/15, Hanging Knee Raise

Team Flow

The workout begins with all athletes standing in the starting area. At the call of “3, 2, 1, GO!”, Male/Female Pair 1 moves to the dumbbells to begin the couplet of 20-15-10-5 Thrusters and ToesTo Bar, while Male/Female Pair 2 simultaneously moves to the rower to work on completing 100 shared calories. The M/F pair can switch out on the rower. Once each pair completes these exercises, they will swap. M/F1 will then move to the rower to complete 100 shared calories and M/F pair 2 will move to the dumbbells and the rig to complete the couplet. Workout is completed when all four team members complete their work and return to the starting area.

*Score is total time or reps at 12 Minute Cap

** Key Points for Teams** 

Pairs must complete their portion of the work out before moving on. Pairs cannot switch out with the opposite pair. For example, M/F1 must remain together throughout the workout. The male and female athlete may only switch out amongst their pair on the rower. 

Standards

Row: A Rogue Echo Rower will be used for this event. The damper can be at any setting desired. The rower handle cannot be dropped and must be placed in the rack when changing athletes. Oncoming athletes must be seated on the rower before pulling the handle to begin.

Synchronized Dumbbell Thruster: Each set of thrusters begins with the dumbbells on the ground. The crease of the athlete’s hip must clearly pass below the knee in the bottom position. A squat clean into the thruster is allowed when picking the dumbbells up from the floor. There is no requirement for athletes to reach the bottom position at the same time. The rep is credited when all athletes’ knees, hips, and arms are fully extended with the dumbbell directly over, or slightly behind the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. All athletes must reach the lockout position together. If one athlete reached lockout before their teammate(s), they may hold the dumbbells overhead and wait for the partner(s). If an athlete is no-repped for any reason, the pair must restart the repetition. 

Synchronized Hanging Knee Raise: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when the athlete raises their knees above the level of the hips. There will be 1 stepper attached to the rig for each team to assist with climbing to the bar if needed.

Synchronized Toes to Bar: The rep begins with the athletes hanging from the bar with arms fully extended and feet behind the plane of the rig. The synchronized rep is complete when the athletes touch both feet to the bar at the same time between the hands. There will be one stepper attached to the rig for each pair to assist with climbing to the bar if needed.

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For Time (10 min cap)

• 20-15-10-5
  • Dumbbell (2) Thrusters
  • Toes To Bar
  • Calorie Row

*Score is total time or reps at 10 Minute Cap

Scaling Key

• RX/ Masters: 35-39: Dumbbell 50/35, Toes To Bar
• Masters: 40-44, 45-49, 50-54, 55-59: Dumbbell 35/25, Toes To Bar
• Masters 60+: Dumbbell 25/15, Toes To Bar
• Intermediate: Dumbbell 35/25, Toes To Bar
• Novice: Dumbbell 25/15, Hanging Knee Raise
• Teens RX: 35/25, Toes To Bar
• Teens Scaled: 25/15, Hanging Knee Raises

Individual Flow

The workout begins with the athlete in the starting area. At the call of “3, 2, 1, GO!”, the athlete will move to the dumbbells to complete a round of 20 Thrusters, 20 ToesTo Bar and 20 Calorie Row. The athlete will follow this pattern through the round of 15, round of 10 and finally the round of 5. After the final calorie requirement is met, the athlete must exit the rower and cross the start/finish line to complete the event. 

*Score is total time or reps at 10 Minute Cap

Standards

Row: A Rouge Echo Rower will be used for this event. The damper can be at any setting desired. The rower handle cannot be dropped and must be placed in the rack when changing athletes. Oncoming athletes must be seated on the rower before pulling the handle to begin.

Dumbbell Thruster: Each set of thrusters begins with the dumbbells on the ground. The crease of the athlete’s hip must clearly pass below the knee in the bottom position. A squat clean into the thruster is allowed when picking the dumbbells up from the floor. The rep is credited when the athlete’s knees, hips, and arms are fully extended with the dumbbells directly over, or slightly behind the middle of the body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed. 

Hanging Knee Raise: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete raises their knees above the level of the hips. There will be 1 stepper attached to the rig to assist with climbing to the bar if needed.

Toes to Bar: The rep begins with the athlete hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete touches both feet to the bar at the same time between the hands. There will be one stepper attached to the rig to assist with climbing to the bar if needed.

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