SOHO

Elite Individuals

For time (15 Min cap):

  • 1000m Row
  • 25 Dumbbell Shoulder to Overhead
  • 30’ Dumbbell Lunge Walk
  • 50 Toes To Bar
  • 30’ Dumbbell Lunge Walk
  • 25 Shoulder To Overhead
  • 1000m Row

*Score is time or total reps at the 15 min cap*

Scaling Key

Elite: Dumbbell 70/50

Individual Flow

This workout begins with the athlete in the starting box approximately 40 feet from the rig. At the call of 3, 2, 1, GO! the athlete will move to the floor next to the starting line to complete 1000 meters on the rower. 

Upon completing the rower meters, the athlete will move to the dumbbells to perform 25 dumbbell shoulder to overhead. 

Once complete, the athlete will move to the starting line to begin their 30ft lunge walk towards the rig. 

Once at the rig, the athlete must complete 50 toes to bar before returning to the floor for the second 30ft dumbbell lunge walk back to the start. 

At the start, athletes will perform the second set of 25 dumbbell shoulder to overhead. 

After the final shoulder to overhead rep, the athlete will move to the rower to complete the second 1000m row. 

Once the athlete reaches 1000m on the rower, the athlete will move to the starting box to complete the workout.

*Score is time or totals reps completed at the 15 minute cap.

Standards

Dumbbell Shoulder To Overhead: With both dumbbells at the shoulder, the athlete will move the dumbbells overhead using the shoulder press, push press, push jerk or split jerk are all permitted. At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.

Dumbbell Walking Lunge: Each lunge begins with a dumbbell in each hand, hanging at each side, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. The athlete may step forward using a march-step or step through lunge. At the bottom of the lunge, the trailing knee must make contact with the ground. At the top, the athlete must stand tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. The lunge is complete when the athlete crosses the 30’ line with both heel and dumbbells in hand.

Rower: The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 1000 meters.

Toes to Bar: The rep begins with the athlete(s) hanging from the bar with arms fully extended and feet behind the plane of the rig. The rep is complete when the athlete(s) touch both feet to the bar at the same time between the hands.

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