C2 NORWEGIAN TRI-ERG 2025

Workout: Built like Fraser

1:40 ON – 0:20 OFF × 5
Rest 2:00
1:40 ON – 0:20 OFF × 4

Notes:

The team can rotate between stations during the rest periods.
For example: one athlete could row for the first 5 intervals, then switch to the BikeErg for the remaining 4.

Only one machine is active per athlete at a time.
Total meters combined from all three machines = team’s final score.

Time Cap: 20:00
Score: Total meters across all machines and all intervals.

💡 Fun Fact – “Built Like Fraser”

The name pays tribute to Mat Fraser — five-time CrossFit Games Champion and widely known as The Fittest Man on Earth.

Fraser has shared that one of the biggest turning points in his career came when he realized strength alone wasn’t enough — he needed an engine. He began grinding through brutal intervals on the Concept2 machines, developing the capacity that later made him dominant in every endurance test.

So when your lungs are on fire and the screen still says “keep pulling”… channel your inner Fraser — engine mode on, no excuses.

EVENT 2 – THE WHEN GAME
Format: Team of 3
Score: Time
Time Cap: 28min

Workout – For Time (FT):

4000 m Row
5000 m Ski
(3 athletes working on 2 machines)
→ Then:
2000 m Bike each athlete

Flow & Rules:

The team works on two machines at a time (RowErg + SkiErg).
Athletes may switch as often as they like until both distances (4000m row + 5000m ski) are fully completed.

The team can send one athlete forward at any time to begin their 2000m BikeErg.
Once an athlete starts the bike, they cannot return to help with the row or ski.

The clock stops when the last athlete finishes their bike.

Strategy Note:

This workout is all about timing — when to push, when to switch, and when to send your next athlete forward. Pick wrong, and you’ll pay for it in watts. Pick right, and you’ll fly.

Fun Fact 💡
The name “The When Game” comes from the constant decision-making that defines this event. Much like in elite rowing or cycling, the best teams aren’t just the strongest — they’re the ones who know when to move, when to trust*, and when to go all in.*

🐶 EVENT 4 – FINALE: “DOGGIES”

Format: Team of 3 (relay – one athlete at a time)
Score: Time (when the last athlete touches the box for the third time)
Time Cap: 15:00 (fortfarande rimligt – se ny kalkyl nedan)

🔁 Flow (per athlete)
Athlete must complete hela sekvensen innan nästa lagkamrat får starta:

Round 1:
10/7 cal SkiErg
→ Touch box
Round 2:
10/7 cal SkiErg
20/15 cal BikeErg
→ Touch box
Round 3:
10/7 cal SkiErg
20/15 cal BikeErg
30/20 cal RowErg
→ next athlete
Score ends när tredje (sista) atleten gör sin tredje touch.

🏁 EVENT 3 — DEATH-BY METERS

Elimination Event – 3 Athletes, 3 Machines, Increasing Distances

FORMAT
Team of 3
Each athlete is assigned one machine only:

RowErg
SkiErg
BikeErg

Athletes must stay on their chosen machine for the entire event — no switching allowed.

Rotation order: Row → Ski → Bike → repeat.

📊 REQUIRED DISTANCES & MINIMUM PACE

🔄 WORK & REST STRUCTURE
Each athlete works for 45 seconds when it is their turn.

Between their own attempts, each athlete always receives:

✔️ 120 seconds of rest (fixed)
This rest time never changes, regardless of:

-How many athletes are eliminated.
-Which machines are empty.
-What round the event is in.

The full rotation is:

45s work — Athlete A
10s transition
45s work — Athlete B
10s transition
45s work — Athlete C
10s transition
-Then Athlete A starts again.

Even if Athlete B or C is eliminated, the rotation continues exactly the same — their machine simply stays empty during their 45-second window.

🎮 EVENT FLOW

All three athletes begin in rotation on their assigned machines.
Each round has a required minimum distance, specific to their machine and gender.
An athlete has 45 seconds to meet or exceed that distance.
If the athlete hits the requirement → they advance to the next round.
If the athlete fails to hit the requirement → they are eliminated.

Their meters from that round still count toward the team total.
The rotation continues, even over empty machines, until:

only one athlete remains, or
the final programmed round is reached (Round 8).
The event ends when the final athlete fails or reaches the final round.

🏆 SCORING
This is a team event.

✔️ The winning team is the team with the highest total number of meters
across all athletes, including meters from any eliminated athlete.

Eliminated athletes keep all meters earned.
If multiple teams reach the same final round, the ranking is decided by total meters.
Tie-break: meters achieved in the final attempt.