arrow_back Submit Scores for SS WOD 1



For Time (9 Min CAP)ScaledRX
30 Cal Row
21 KB Swing16kg/24kg32kg/24kg
12 T2B/KR
21 Cal Row
15 KB Swing16kg/24kg32kg/24kg
9 T2B/KR
12 Cal Row
9 KB/ Swing16kg/24kg32kg/24kg
6 T2B/KR

Workout Standards


For this workout the athlete begins WOD seated on the rower with the monitor set to zero calories. At the call of “3-2-1…go,” the athlete will grab the handle and begin rowing. Once 30 calories have been rowed, the athlete moves to 21 kettle-bell swings, then to the rig for 12 toes-to-bar/ hanging knee-raises then back to the rower for the next round, and so forth. Note the rep scheme for subsequent rounds.

Each time you return to the rower you or your judge must reset the monitor to zero before rowing.


The time it takes you to complete all 135 reps within the 9-minute time cap.

If you do not finish within the time cap, enter 00:09:00 + the total completed repetitions

***Do not round the time up. If you finish in 7 minutes 23 seconds, enter 00:07:23

Required Equipment:

  •       A indoor rower with a monitor that measures calories
  •          Barbell
  •          Collars
  •          Pull up Bar
  •          Plates to load to the appropriate weight for your division

Movement Standards:


The athlete may begin the workout seated in the rower but may not grab the handle until judge says go.  

Kettle-bell Swings:

The rep starts when the handle of the kettle-bell is below the athlete's waist and ends when the bell is overhead with the bottom of the bell pointing to the ceiling with elbows, hips and knees extended. This is a full American kettle-bell Swing

RX Athletes:

T2B: The rep starts with the athlete hanging for the bar. The athlete must go from a full hang, with feet inline or behind the upright rig post, to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands.

SX Athletes:

Hanging Knee Raise: The rep start with the athlete hanging from bar and the rep is completed once their knees are raised to or above their waistline. 

*** Please note that for evaluations purposes movement standards will be judged based off of open standards that we are use to! 


If you have any questions about the workouts and standards, please contact the event organizer, WE LIFT ATHLETICS

If you have questions about submitting your score visit the Help Center on how to submit online scores here