2017 Workout 17.4+ Sponsored by:

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Workout 17.4+

2k + Burpee Overs

The workout starts and ends on the Rower. Using the single distance feature set your rower to countdown from 6100m. Once you start rowing you must complete 2000m (The monitor will show 4100m remaining) now get off and complete 20 Burpees over the Rower. Get back on the rower and complete 2000m (Now the rower will show 2100m remaining) then complete 20 additional Burpees and so on.

Standard – 20 Burpee Over Rower (2 Foot Take Off)

Scaled – 15 Burpee Over Rower (Step Over)

  • 2000m Row
  • 20 Burpee Over Rower
  • 2000m Row (4100m Remaining)
  • 20 Burpee Over Rower
  • 2000m Row (2100m Remaining)
  • 20 Burpee Over Rower
  • 100m Row (100m Remaining)

17.4+ Score: Total Time

Use Single Distance, 6100m, to Set up the workout. 

Judging – Have a competent friend judge your sets of Burpees over the Rower (Burpee Step Overs) using the below and well recognized standards. If your Burpees take longer than 2 minutes the monitor may turn off.

Burpee over Rower: Each burpee must be performed parallel to the rower. The athlete’s head cannot be over the rower. The chest and thighs touch the ground at the bottom. The athlete must jump over the rower from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side parallel to the rower.

Burpee Over Rower (Step Over): Same standard as above, but the athlete can step over the rower.

Download the Scorecard HERE

rowd-royalty-plus-17-4You’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 31st 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 Burpees using the standards above. Judges need to count and make sure each Burpee meets the standard. The rowers monitor will keep track of the time and meters rowed.

Do my “Rolling” meters count?

Yes, once you pass 2000m 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 2000m, it might stop at 2020, showing the remaining meters at 4080 remaining. When you get back on to do your set of 2000 you only have to row until the monitor reads 2100m remaining.

Will the monitor shut off? 

Only if the Burpees 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