Men:
Rx: 100% bodyweight, rounded to nearest 5 lb increment
Scaled: 50% bodyweight

Women: Rx: 75% bodyweight, same rounded rules.
Scaled: 50% bodyweight

- fastest 500m time is tie breaker
- damper can be set on any setting
- set rower to countdown to 2000m
- only chalk allowed for use with bench press
- complete the row before moving on.
- Bench: spotter can be used, they can help lift bar from the rack, once above the athlete, the spotter may not touch the bar again until helping re-rack when the lift is done.
- there must be clear contact with the chest, and full extension of elbows for the rep to count
- deliberately bouncing the bar off the chest will not count and may incur a penalty
- complete as many reps as possible unbroken.
- lift is over when: the spotter touches the bar, the bar is re-racked, one or both hands come off the bar for any reason, or the body is no longer in the approved lifting position.
FLOW:
- gym timer and rowing start at the same time
- after the 2000m is rowed a 2 minute rest period begins
- no warm up bench presses are allowed
- after the rest period move to bench for first lift
- bar is un-racked and fully supported by athlete at the end of the 2 minute rest (or a penalty)
- complete as many reps as possible
- if time remains on the clock additional attempts may be made using the same standards