February Week 2: Individual Workouts

February Competition

Week 2 of 3

Score submissions open February 12th at 5PM PST and close February 19th at 5PM PST

Individual Workout 2

"Love Triangle"

Rx

As Many Repetitions as Possible of:

3:00 AMRAP
9 Toes to Bar
6 Bar-Facing Burpees
9 Snatches 115/80lbs (52/36 kg)

-2:00 Rest-

3:00 AMRAP
9 Toes to Bar
6 Bar-Facing Burpees

6 Snatches 135/95 lbs (61/43 kg)

-2:00 Rest-

3:00 AMRAP
9 Toes to Bar
6 Bar-Facing Burpees
3 Snatches 155/105 lbs (70/47 kg)

Scaled

As Many Repetitions as Possible of:

3:00 AMRAP
9 Hanging Knee Raises
6 Bar-Facing Burpees
9 Snatches75/55lbs (34/25 kg)

-2:00 Rest-

3:00 AMRAP
9 Hanging Knee Raises
6 Bar-Facing Burpees
6 Snatches95/65 lbs (43/29 kg)

-2:00 Rest-

3:00 AMRAP
9 Hanging Knee Raises
6 Bar-Facing Burpees
3 Snatches115/80 lbs (52/36 kg)

"Love Triangle" Workout Instructions & Standards

Workout Description:

The workout begins with a stopwatch timer counting up to 13:00 OR a timer programmed for 3:00 intervals with 2:00 of rest between them. If a timer counting upwards to 13:00 is used then the intervals will be: Interval 1 at 0:00 to 3:00, Interval 2 at 5:00 to 8:00, and Interval 3 at 10:00 13:00.

During the 3:00 intervals the competitor is to complete as many rounds and repetitions as possible in the sequence of movements described.

The competitor is to increase the weight of their own barbell during the 2:00 of rest provided between intervals.

Movement Standards:

  • Toes to Bar
    • The competitor must choose a pull up bar which their feet cannot touch the ground while hanging with arms and legs at full extension
    • The competitor can choose whatever grip they prefer
    • A repetition is started with the competitors feet behind the vertical plane of the pull-up bar
    • A repetition is completed when the competitors feet touch the pull-up bar between the competitors hands
  • Hanging Knee Raises
    • The competitor must choose a pull up bar which their feet cannot touch the ground while hanging with arms and legs at full extension
    • The competitor can choose whatever grip they prefer
    • A repetition is started with the competitors feet behind the vertical plane of the pull-up bar
    • A repetition is completed when the competitors knees reach a point higher than their hips
  • Bar-Facing Burpee
    • The competitor must begin each repetition standing upright, facing the barbell perpendicularly
    • The competitor will perform a burpee, lowering themselves in any manner to a point where their hips and chest are touching the floor while still perpendicular to the barbell
    • The competitor will then stand in any manner they prefer and jump over (Scaled Competitors may step-over) the barbell. The jump must be initiated with both feet and the competitor must still be perpendicular to the barbell when jumping.
    • A repetition is completed only after the competitor lands on the opposite side of the barbell from which they started
  • Snatch
    • Each repetition must start with the loaded barbell on the ground
    • In one motion, without pausing the barbell at the hips or at the shoulders, the barbell is to be lifted from resting on the ground to locked out overhead
    • Each repetition is completed when legs, hips, and arms at full extension, and the barbell is clearly above the competitor's head
    • Competitors may "catch" the loaded barbell in a power or squat position, but must stand the barbell up with hips and legs at extension prior to lowering the barbell

Tie Breaker:

There is no tie break score for this workout.

Video Instructions:

If video recording the workout:

All weights must be clearly shown prior to the workout beginning. The competitor should film at an angle that provides visualization of the movement standards for full range of motion on all movements.

Score Penalties:

If any incomplete repetitions are judged, 1 repetition will be deducted from your score for miscounted repetitions. For example, if a competitor counts incorrectly, failing to complete all 6 Bar-Facing Burpees in a round prior to Snatches, they will be penalized 1 repetition for each miscounted repetition.

These penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.

If the video submission standards are not met as described above then Constant Competitor may impose whatever penalty that is deemed necessary, including the rejection of a score.

Individual Workout 3

"Tabata X"

"Tabata X"
Score: Multiply Weight Chosen (in lbs) by Repetitions Completed

8 Rounds:
20 seconds Ground to Overhead
10 Seconds Rest

Please Visit the Event Website to view the complete workout description and standards.

Example: Competitor chooses 85 lb Barbell and is able to complete 55 Repetitions over the 8 Rounds.
85 * 55 = 4675

"Tabata X" Workout Instructions and Standards

Workout Description:

View workout information on constantcompetitor.com

The workout begins with a stopwatch timer counting up to 4:00, or a timer set to a Tabata cycle of 20 seconds and 10 second intervals, for 8 rounds.

Once the workout begins the competitor will have their 8 intervals of 20 seconds of work followed by 10 seconds of rest to complete as many Ground to Overheads as they can. For a repetition to be counted the lift must be started or completed during the 20 second timer only. This means if you pick up the barbell early, before the interval of work begins; or if you lock out the weight overhead after the interval of work ends, the repetition will not be counted.

Barbell weight cannot be changed once the workout has started.

Movement Standards:

  • Ground to Overhead
    • Competitor may choose to either Clean & Jerk, Clean & Press, or Snatch the weight overhead to complete a repetition
    • Each repetition must start with the loaded barbell on the ground
    • Each repetition is completed when legs, hips, and arms at full extension, and the barbell is clearly above the competitor's head

Tie Breaker:

There is no tie break score for this workout

Video Instructions:

If video recording the workout: Both Competitor and equipment must be in video frame at all times. Competitors must show weight loaded on barbell(s) prior to beginning the workout.

View workout information on constantcompetitor.com

Score Penalties:

If any scores are submitted incorrectly the score will be recalculated for accuracy. This may occur if it was calculated incorrectly by the submitting competitor, or if there were any incomplete repetitions noted when judging the videos for accuracy.

These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.

If the video submission standards are not met as described above then Constant Competitor may impose whatever penalty that is deemed necessary, including the rejection of a score.