Sponsored by Pinot’s Palette Montrose and Atlas Power Wraps who are providing prizes for our podium!

333 Interval

In 3 minutes:

Bike 16/12 Calories
16 Toes to Bar
Max reps alternating Dumbbell Snatch in remaining time until reaching 80 reps

Rest 1:00 between intervals

Rx: Toes to Bar; 50/35# Dumbbell
Scaled: Toes to Hip Level; 35/20# Dumbbell
Age Group: Toes to Bar; 35/20# Dumbbell

This workout will be performed with an 11:00 timer, counting up. Athletes will work from 0:00 – 3:00, rest from 3:00 – 4:00, work from 4:00 – 7:00, rest from 7:00 – 8:00, work from 8:00 – 11:00 or until they reach 80 dumbbell snatch reps and cross the finish line. If the athlete crosses the finish line under 11:00, their score is the time when they crossed the finish line. If they reach the 11:00 cap before they complete 80 dumbbell snatches, their score will be 11:00 plus :01 for each snatch rep not completed. Bike Calories and toes to bar reps do not count towards final score if the athlete reaches the time cap.

Athletes will start standing behind their bike. On the call of 3-2-1-Go, they will step forward, get on their bike and complete 16/12 calories. Once completed, they will advance forward and perform 16 toes to bar or toes to hip level. Once completed, they will advance forward and perform as many dumbbell snatches as possible in the first 3-minute window. Athletes will advance the dumbbell forward after 20, 40, and 60 reps. On the call of Stop, the athlete will set their dumbbell down. They will have one minute to make their way back behind the bike. On the next call of 3-2-1-Go, they will repeat the bike and toes to bar and pick up where they left off on dumbbell snatches. Athletes will repeat this a third time if necessary to reach 80 snatch reps.

The workout ends once 80 dumbbell snatch reps are completed and the athlete steps both feet across the finish line while carrying the dumbbell.

Bike
Athletes may adjust the seat height before the workout starts. The judge will ensure the monitor is turned on and zeroed out before each round. The athlete must stay seated until the monitor reads 16/12 calories.

Toes to Bar
In the toes-to-bar, the athletes must go from a full hang to having both feet touch the pull-up bar at the same time between the hands. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar.

Toes to Hip Level
In the toes-to-hip-level, the athletes must go from a full hang to having both feet rise above their hips at the same time. At the start of each rep, the arms must be fully extended and the feet must be brought back behind the bar. Athletes’ knees may be bent or straight as long as the toes travel above the hip.

Dumbbell Snatch
The dumbbell snatch starts with both heads of the dumbbell touching the floor.  The dumbbell must be moved to an overhead position with elbows, knees, and hips fully extended. The arm must be vertical for the rep to count. Athletes may not use their free hand to touch the dumbbell or any part of their body on the way up. The dumbbell may not touch any part of the athlete’s body on the way up. Athletes must switch hands every rep. The switch can happen at any point (overhead, in front of body, or on the floor). If the athlete receives a no-rep they may continue on the alternate side. Athletes must lower the dumbbell to the floor with control. If an athlete drops the dumbbell from any height the judge will deduct the previous rep even if it was completed to standard.