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TC Online Qualifier Workout 22.3

Updated: Sep 11, 2022

2022 Turkey Challenge Workout 22.3 is announced!

Individuals and teams have until Monday, September 19th at 7:59 PM MST to register and submit workouts. Register here!


Complete for time:

50 Calorie row

50 Barbell front squats

50 Pull-ups

50 Barbell overhead squats

Time cap is 15 minutes.


Individual and Team Rx:

Men use 105 lb. barbell

Women use 75 lb. barbell

Individual and Team Open, and 40+ Individual:

Men use 75 lb. barbell

Women use 55 lb. barbell


This workout begins with the athlete sitting on the rower. After the call of “3, 2, 1 ... go,” the athlete will start on their 50-calorie row. Once complete, they will move to 50 front squats, 50 pull-ups, and 50 overhead squats. Workout is done when all the work is complete or the time cap has been met.


  • Concept 2 Rower

  • Barbell with weights loaded correctly for your division

  • Pull-up bar

*The official weight is in pounds. For each workout, be sure the athlete has adequate space to complete all the movements safely. Any athlete who alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.


Video is only required for top placers and eligibility for prizes. See video requirements here for more information.



Any damper setting may be used on the rower. The athlete will row the set number of calories before getting off the rower.

Barbell front squat

The front squat will begin with the barbell on the ground. The athlete will clean the bar to the front rack position on their shoulder. The hands do NOT need to remain on the bar. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. A full squat clean is permitted but not required to start. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front rack position.


This is a standard chin-over-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. Overhand, underhand, or mixed grip are all permitted. A rep is counted when the chin passes above the vertical plane of the bar.

Barbell overhead squat

A clean and jerk or snatch may be used to get the bar to the overhead position. From there, the athlete will squat to where the crease of the hips passes below the knees while holding the bar overhead. Then, the athlete will stand fully, with the hips and knees fully extended with the bar overhead. The first rep may be squat snatched.


Questions? Email

Good luck, see you in November!!!

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