2019 May 8 | Submissions close 2019 May 15 at 1700 PST
“BFD” Competition Workout Description
Competitors will need a Barbell, a variety of weights, squat rack and bench in order to complete all three lifts. The three lifts are: Bench Press, Front Squat, and Deadlift. Once ready, the competitor will begin with a 12 minute timer and must complete each lift at the heaviest weight possible for one repetition each, within that time frame. For this workout the Front Squat may start and end on the squat rack.
Competitors may choose to complete the lifts in any order they desire. If unable to achieve a lift within the 12 minute time frame the Competitor will receive a 0 for that particular lift. The Competitors score will be the sum of all three lifts, the scoring form will add the total for you. For example, a Competitor achieves 300 lbs for Deadlift, 250 lbs for Front Squat, and 200 lbs for Bench press, their score will be 750 lbs (300 + 250 + 200).
*Competitors may start the workout with the weight already loaded to their desired first weight for the lift of their choosing.
“Madness” Competition Workout Description
Advanced Competitors will need a jump rope, 3′ x 2′ area for Handstand Push-Ups, and gymnastic rings. Intermediate Competitors will need a jump rope, the required pair of dumbbells, and a pull-up bar.
This workout will require a timer that counts up or down to 6:00. When the timer begins, Advanced Competitors will begin with 30 Double Unders followed by 6 Handstand Push-Ups and finally complete 3 Ring Muscle-Ups. Competitors will continue to complete as much work as possible until the 6:00 timer ends. Each round consists of 39 Repetitions, and a competitors score is the total amount of repetitions completed. Intermediate Competitors will perform 30 Double Unders or 60 Single Unders followed by 6 Dumbbell Push Press (Men 35 lb Dumbbells, Women 20 lb Dumbbells) and finally 3 Burpee Pull-Ups.
If an Intermediate competitor chooses to perform Single Unders they must perform two Single Unders to count as a repetition. For instance, if the Competitor completed 4 rounds (39 x 4 = 156) and 23 Single Unders, those additional reps will only count as an extra 11 repetitions, their total score will be 167.
Completion of one round = 39; 2 rounds = 78; 3 rounds = 117; 4 rounds = 156; 5 rounds = 195, etc.
The Bench Press requires a racked barbell and bench for the Competitor. The movement requires that the competitors feet remain on the floor, and shoulders and buttock remain on the bench throughout the movement. The Competitor will un-rack the barbell with arms at full extension, grip shoulder-width apart, and lower the barbell to their chest and proceed to press it back to arms at full extension. Competitors may use a spotter to assist in un-racking and racking the barbell, but the spotter must not touch the barbell once the competitor begins to lower and then as they continue to press the barbell to complete the repetition.
Common faults that may result in a non-counted rep include: A spotter touching the barbell at any point after un-racking the barbell prior to it being lowered to initiate a repetition, or while the competitor is pressing the barbell to complete the rep; if the competitor fails to press the barbell out to full extension of their arms; if the competitors feet, buttock or shoulders lift up during the lift at any time.
A repetition for a Burpee Pull-Up consists of the Competitor completing a burpee followed by a jumping pull up. The Competitor will need a pull up bar that is 6 inches or greater from the top of their head when standing upright. To begin, the competitor will go from a standing position to the ground, touching their chest and hips to the floor, then return to a standing position (aka completing a burpee). After standing up from the burpee the competitor will perform a jumping pull-up. The Competitor’s chin must clearly rise above the pull-up bar for a repetition to count.
Common faults for a Burpee Pull-Up that may result in a non-counted repetition may include: not touching chest and/or hips to the ground during the burpee portion of the movement; failing to bring the chin above the bar during the pull-up portion of the movement.
The Deadlift starts with a loaded barbell resting on the ground. The competitor’s feet must be hip-width apart, hands gripping the barbell outside their knees. The competitor will lift the weight from the ground, extending their hips and legs, with the shoulders back, behind the barbell (as opposed to slouched, in front of the barbell). If performing consecutive repetitions the competitor may not forcefully return the barbell to the ground as to “bounce” the weight into the start of the next repetition.
Common faults that may result in a non-counted repetition for Deadlift include: not reaching full extension of hips and legs; not extending to achieve shoulders behind the barbell; bouncing the barbell into a consecutive repetition; or establishing a foot placement wider than the competitors grip; or placing the arms and feet in any way other than required.
A Double Under is a movement requiring a jump rope where the competitor holds said jump rope with a handle in each hand. The competitor will then spin the jump rope around while jumping and be required to have the jump rope pass under their feet twice while remaining in air. Each time the competitor jumps the rope must pass under their feet twice.
Common faults for Double Unders that may result in a non-counted repetition may include: failing to pass the rope under their feet twice during a jump; tripping or stepping on the rope halting its progress; or if the rope only passes under the competitor’s feet once before their feet return to the ground.
The Front Squat begins with the barbell in the front rack position starting with the competitor’s hips and legs locked out in extension. To complete a repetition of a front squat the competitor must maintain the barbell in the front rack position while reaching squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension. Unless specified, a front squat repetition starts with the bar resting on the ground.
Common faults that may result in a non-counted repetition for Front Squat may Include: not utilizing the front-rack position during the movement; failing to have either hips and/or legs at full extension at the end of the movement; failing to reach squat depth during the movement.
The Handstand Push-Up begins with the Competitor achieving a handstand position against the wall with their hands within a 3′ wide and 2′ deep box. The Competitor’s back and buttocks are not allowed to touch wall at the beginning or end of a repetition. The competitor must then lower their head to the ground and then press out back to the handstand position which they started at. The competitor’s hands must remain inside the 3′ x 2′ box the entire time with the exception of the finger tips. Furthermore, the competitors legs must be at full extension at the beginning and end of each repetition, with only the heels touching the wall, and legs shoulder width apart.
Please note: The surface you do handstand push-ups from must be level within 1/4 of an inch. For example, if you use an ab-mat for padding then you must raise the surfaces your hands are on to match the height of the ab-mat.
Common faults that may result in a non-counted repetition for Handstand Push-Ups may include: Not maintaining hands within the 3′ x 2′ box throughout the movement; if the competitors back or buttocks touch the wall at the beginning or end of a repetition; if the competitor’s head doesn’t touch the ground when lowering themselves during the repetition; if the arms or legs fail to reach extension at the beginning and end of each repetition; if the legs are greater than shoulder width apart at the conclusion of a repetition; if the surface the competitors head touches is greater than 1/4″ above the surface of hand placement.
The Push Press may be completed with either Dumbbell(s) or Barbell as specified by the workout. In order to complete a repetition of a Push Press the competitor must bring their implement(s) to the front rack position. From here, the competitor may use their legs to generate force to help press their implement(s) above their head. Once the competitors legs have reached extension they may not bend them again, or “re-dip” in order to receive the weight above their head. A completed repetition requires that the competitors arm(s) and legs and hips are at full extension with the implement(s) locked out over the crown of their head.
Common faults that may result in a non-counted repetition include: not starting a repetition from the front-rack position; not bringing legs, hips to full extension; if the competitor “re-dips” to receive the weight above their head; not locking the implement(s) above the crown of their head to conclude a repetition.
The Ring Muscle-Up is a gymnastic movement with the competitor starting at a full hang with their feet unable to reach the floor and bringing themselves to a stable position above the rings with elbows fully extended (pressed out). At the completion of the movement the competitor’s shoulders be stabilized above the rings. The competitor may use whatever form they wish in order to achieve the completion of the movement such as kipping or strict.
Common faults that may result in a non-counted rep include: repetition beginning with elbow bend; not pressing out at the top of the movement (having elbow bend); shoulders not stabilized above the rings at the completion of the movement.
A Single Under is a movement requiring a jump rope where the competitor holds said jump rope with a handle in each hand. The competitor will then spin the jump rope around while jumping and be required to have the jump rope pass under their feet once while remaining in air. Each time the competitor jumps the rope must pass under their feet once.
Common faults for Single Unders that may result in a non-counted repetition may include: failing to pass the rope under their feet once during a jump; tripping or stepping on the rope halting its progress; or if the rope only passes under the competitor’s feet more than once before their feet return to the ground.
Video Submission Standards
For competitors that are submitting a video of their effort the competitor must begin the video by stating their name and the name of the competition workout(s) they are completing. Next, the competitor must show all weights and measurements, clearly demonstrating and focusing on the numeric value so the specific weight and measurement can be clearly viewed. The athlete and any implements, which in these videos will require a Barbell with various plates and a squat rack for “BFD” and a jump rope, space for handstand push-ups, and gymnastic rings (Intermediate division requires the jump rope, dumbbells at the required weight, and pull up bar) for “Madness.” A timer that is counting up or down to/from 12:00 for “BFD,” and 6:00 for “Madness” must be visible at all times throughout. It is recommended to utilize an application (such as WeTime) that has a built-in timer on the video interface. The video may not be edited and must be one continuous recording. It is recommended that the video recording device be mounted as opposed to having an individual moving it around and possibly causing and required implement, or the competitor to come out of the frame during the video which may render the video invalid for scoring purposes. If any of these standards are not met the video is subject to being invalidated. An invalidated video may result in a score not qualifying for a prize, so it is crucial that these standards are met. If you have any additional questions, please contact firstname.lastname@example.org prior to attempting this workout to ensure all required standards are met.