February Week 3: Individual Workouts

February Competition

Week 3 of 3

Score submissions open February 19th at 5PM PST and close February 26th at 5PM PST

Individual Workout 4

"Bouncy Ball"

Rx

As Many Repetitions as Possible in 14:00 of:

30 Double Unders
10 Box Jump Overs
15 Wall Balls

Men: 24" Box, 20 lb (9 kg) Ball to 10' Target
Women: 20" Box, 14 lb (6 kg) Ball to 9' Target

Scaled

As Many Repetitions as Possible in 14:00 of:

30 Single Unders
10 Box Jump Overs
15 Wall Balls

Scaled Division: May perform Box Jump Overs or Box Step Overs
Men: 24" Box, 14 lb (6 kg) Ball to 10' Target
Women: 20" Box, 10 lb (4 kg) Ball to 9' Target

"Bouncy Ball" Workout Instructions & Standards

Workout Description:

View workout information on constantcompetitor.com

The workout begins with a stopwatch timer counting up to 14:00. The competitor will work through the movements as listed in the description, completing as many rounds and repetitions as possible.

Each completed round is worth 55 repetitions. The competitors score is the total amount of repetitions completed in the 14:00 time frame.

Rounds Completed Repetitions
2 110
3 165
4 220
5 275
6 330
7 385
8 440
9 495
10 550

Movement Standards:

  • Double Unders
    • The competitor will hold jump rope handles in each hand
    • The competitor will then spin the jump rope forward while jumping over it
    • Each time the competitor jumps the rope must pass under their feet twice, each counting as a single repetition
  • Single Unders
    • The competitor will hold jump rope handles in each hand
    • The competitor will then spin the jump rope forward while jumping over it
    • Each time the competitor jumps the rope must pass under their feet once, each counting as a single repetition
  • Box Jump-Overs
    • The competitor will jump on top of or over the required height of a box and proceed to step or jump down to the opposite side from where they started
    • A repetition is counted when the competitor reaches the opposite side of the box from where they started
    • Scaled division competitors may choose to step onto the box, Rx division competitors are required to jump (when jumping the competitor must leave the ground with both feet simultaneously)
  • Wall Balls
    • At the beginning of a set of wall balls the required ball will be at rest on the floor
    • The competitor will pick it up and proceed to complete a squat and then stand and toss the ball to a target of specified height for their division
    • A repetition is counted each time the competitor first reaches full squat depth (hip crease below knees) with the ball, then stands and tosses the ball clearly to the required target height

Tie Breaker:

There is no tie break score for this workout.

Video Instructions:

  • 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.
  • A clock timer needs to be visible throughout the workout.

View workout information on constantcompetitor.com

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 10 Box Jump-Overs in a round prior to starting Wall Ball's, 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 5

"Opposites Attract"

Rx

For Time (8:00 Time Cap):

15 Deadlift
12 Bar Muscle-Ups
12 Deadlift
9 Bar Muscle-Ups
9 Deadlift
6 Bar Muscle-Ups

Men: 245 lb (111 kg) Barbell
Women: 170 lb (77 kg) Barbell

Scaled

For Time (8:00 Time Cap):

15 Deadlift
12 Burpee Jumping Pull-Ups
12 Deadlift
9 Burpee Jumping Pull-Ups
9 Deadlift
6 Burpee Jumping Pull-Ups

Men: 155 lb (70 kg) Barbell
Women: 105 lb (47 kg) Barbell

"Opposites Attract" Workout Instructions and Standards

Workout Description:

View workout information on constantcompetitor.com

The workout begins with a stopwatch timer counting up with a time cap of 8:00, and the competitor working through the sequence of movements as listed above.

A competitors score is their finishing time or repetitions completed at the 8:00 time cap. There are 63 repetitions in this workout.

Movement Standards:

  • Bar Muscle-Up
    • Competitors must choose a pull-up bar where they are unable to touch the floor while hanging at extension.
    • A repetition begins with the competitor at a full hang with their feet unable to reach the floor and is completed when they bring themselves to a stable position above the pull-up bar with elbows fully extended (pressed).
    • At the beginning of a repetition the competitor’s feet must reach behind the vertical plane created by the pull up bar.
    • At the completion of the movement the competitor’s shoulders must pass through the vertical plane of the pull up bar.
  • Deadlift
    • A set of Deadlifts begins with the loaded barbell at rest on the floor
    • A repetition is completed when the competitor stands the barbell up with hips and legs at extension, shoulders clearly behind the vertical plane created by the barbell
    • Competitors cannot "bounce" the barbell on touch-and-go repetitions
    • This is a standard Deadlift, the competitor must have feet approximately hip width apart and hands/arms wider than their knees (no sumo-deadlifts allowed)
  • Burpee Jumping Pull-Up
    • Competitors must choose a pull-up bar that is at wrist height when standing up straight with arms at extension overhead. You may use any plates or boxes to achieve this height
    • Competitors will begin each repetition with a burpee: first lowering themselves to touch their chest and hips to the ground, proceed to stand up, and then perform a jumping pull-up
    • Competitors can use their legs to assist (jump) in the pull-up movement each repetition
    • A repetition is completed when the Competitors chin clearly reaches a point above the pull-up bar

Tie Breaker:

There is no tie break score for this workout

Video Instructions:

  • 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.
  • A clock timer needs to be visible throughout the workout.

View workout information on constantcompetitor.com

Score Penalties:

If finishing under time cap:

If bad or incomplete repetitions are judged, 5 seconds per bad/incomplete repetition will be added to your score. For example, if a competitor counts incorrectly, completing only 13 of the required 15 Deadlifts they will be penalized by adding 5 seconds to their time for each miscounted or incomplete repetition. In the example above this becomes a 10 second penalty.

If unable to finish under the time cap:

If bad or incomplete repetitions are judged, 1 repetition per bad/incomplete repetition will be deducted from your score. For example, if a competitor counts incorrectly, completing only 13 of the required 15 Deadlifts they will be penalized by deducting 1 repetition from their score for each miscounted or incomplete repetition. In the example above this becomes a 2 repetition penalty.

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

If equipment weight or measurement is not shown at the beginning of the video the score is subject to percentage based penalty OR rejection as determined by Constant Competitor.

If any equipment is not clearly in frame of the video throughout the workout then the score is subject to a percentage based penalty OR rejection as determined by Constant Competitor.