2017 Workout 17.3+ Sponsored by:

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Workout 17.3+

Descending/Ascending Row + C2B Pyramid

The workout starts on the Rower. Using the single time feature set your rower to count down from 14:00 Minutes. Once you start rowing you must complete 1000m before getting off to complete 10 Chest to Bar Pull Ups, get back on the rower and complete 800m before getting off to complete 20 Chest to Bar Pull Ups, etc. Your score is total reps. Each Meter is one rep and each Chest to Bar Pull Up is one rep.

It is only necessary to pass each interval of meters each round, meaning you will get off the rower at 1000, 1800, 2400, 3200, 4200, etc to do your sets of 10/20/30/20/10 Chest to Bar Pull Ups.

Standard – Chest to Bar Pull Ups

Scaled – Jumping Chin Over the Bar Pull Ups

14 Minutes – As Many Reps as Possible

  • 1000m Row
  • 10 Chest to Bar Pull Ups
  • 800m Row
  • 20 Chest to Bar Pull Ups
  • 600m Row
  • 30 Chest to Bar Pull Ups
  • 800m Row
  • 20 Chest to Bar Pull Ups
  • 1000m Row
  • 10 Chest to Bar Pull Ups
  • Max Meters

17.3+ Score: Total Reps

Use Single Time, 14:00 Minutes, to Set up the workout. 

Judging – Have a competent friend judge your sets of Chest to Bar Pull Ups (Jumping Chin Over the Bar Pull Ups) using the below and well recognized standards. They will also need to watch the 14 minute countdown if you finish the workout while on a set of Chest to Bar or if your pull ups take longer than 2 minutes the monitor may turn off.

Chest to Bar: This is a standard chest to bar pull up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

Jumping Chin Over the Bar Pull Ups: For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when standing tall. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.

Download the Scorecard HERE

rowd-royalty-plus-17-3You may redo this workout as many times as you like.

You’ll find this screen in the memory section of your PM3, PM4, or PM5 Monitor

IMPORTANT: All participants MUST use the “Single Time” feature on a Concept 2 PM3, PM4 or PM5 monitor.

For more information on how to set your Concept 2 PM monitor for time intervals, please watch the video or visit the Concept 2 website.

Proof of Performance: Please take a photo of your score FROM the memory section of your monitor. Upload the photo along with your score. We are not asking for any video submissions for the workouts, but we may require the top athletes to video a different workout at the end of the competition.

ALL ATHLETES MUST SUBMIT SCORES BY MONDAY, July 24th at 5:00pm Pacific Standard Time. Please avoid technology issues by submitting scores well before the deadline. Scores must be submitted online, emailed scores will NOT count. You may redo the workout as many times as you want before the deadline. If you redo the workout, you must submit the new score, which you can do by logging in and updating the workout.

Frequently Asked Questions: 

Do I need a Judge? 

Yes, have a competent friend judge your sets of Chest to Bar Pull Ups using the standards above. Judges need to count and make sure each Chest to Bar Pull Ups meets the standard. Also they will need to watch the time if you finish your last round on Chest to Bar Pull Ups, each Chest to Bar Pull Ups counts as 1 rep. The rowers monitor will keep track of the time and meters rowed.

Do my “Rolling” meters count?

Yes, once you pass 1000m the rower keeps going, usually an extra 10 – 30m, Those extra meters count towards your next round. For example, if you get off after the first 1000m, it might stop at 1020. When you get back on row until 18000m, etc. Meaning you will get off the rower at 1000, 1800, 2400, 3200, 4200, etc to do your sets of 10/20/30/20/10 Chest to Bar Pull Ups.

Will the monitor shut off? 

Only if the Chest to Bar Pull Ups take more than 2 minutes. If this is the case you should change to the scaled category and redo the workout with the scaled movement or you can have a friend try to keep the monitor on.

What if some of my information is Incorrect (Category, Division, Affiliate)? 

Please use the live chat box or email us to help you get it corrected.

Where are the Masters weights? 

Masters get to choose between the same options as everyone else. Either pick Standard or Scaled.

Can I do this workout Scaled, and the other workouts as Standard? 

No, once you select Scaled you must stick with that for all 4 weeks. You can’t switch back and forth. If you were in Standard in week 1, you can move to Scaled, but not vice versa. Below are some example of Standard vs Scaled movements. If you can’t do all the Standard movements and weights put yourself in the Scaled category.

  • Burpee over Rower (Two foot take off) / Burpee Step over Rower
  • Chest to Bar Pull Ups / Jumping Chin over Bar Pull Ups
  • Toes to Bar / Hanging Knee Raises
  • Dumbbell Thruster 35/50 / Dumbbell Thruster 20/35

How is the $4000 distributed?

Each week $500 is raffled off to one lucky person who submits a score for that week.

The 5 top Women and Men of the Standard category will win:

  • 1st – $400
  • 2nd – $300
  • 3rd – $200
  • 4th – $100
  • 5ht – $50