February Week 3: Team Workouts

February Competition

Week 3 of 3

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

Team Workout 4

"Team Bouncy Ball"

As Many Repetitions as Possible in 14:00 of:

Part 1
Teammate A: 10 Box Jump Overs(24"/20")
Teammate B: 30 Double Unders
Part 2:
Teammate A: 30 Double Unders
Teammate B: 10 Box Jump Overs (24"/20")
Part 3:
Both Teammates: 30 Passing Wall Balls

Each Round is made up of the 3 parts listed above. Each Teammate must complete all repetitions of their individual movements before either teammate can advance to the next Part of each Round.

Scaled Options: Box Step-Overs, Single-Unders

Rx Wallballs:
MM Team: 20 lb (9 kg) Wallball to 10' Target

FM Team: Choose 20 lb (9 kg) Wallball to 9' Target or 14 lb (6 kg) Wallball to 10' Target
FF Team: 14 lb (6 kg) Wallball to 9' Target

Scaled Wallballs:
MM Team: 14 lb (6 kg) Wallball to 10' Target
FM Team: Choose 14 lb (6 kg) Wallball to 9' Target or 10 lb (4 kg) Wallball to 10' Target
FF Team: 10 lb (4 kg) Wallball to 9' Target

Submit your scores as:
Prescribed: If both teammates use Rx options.
Intermediate: If 1 teammate uses Rx and 1 teammate uses a Scaled option.
Scaled: If both teammates use Scaled options.

"Team Bouncy Ball" Workout Instructions & Standards

Team Specific Rules for this Competition Workout:

Each Round is made up of the 3 parts listed above. Each Teammate must complete all repetitions of their individual movements before either teammate can advance to the next Part of each Round.

Example: Once Teammate A completes all 10 Box Jump Overs during Part 1 of a Round they must wait for Teammate B to complete 30 Double Unders in order to proceed to Part 2.

A "Passing Wall Ball" is when Teammate A throws the ball to the target and Teammate B catches the ball and continues with the next repetition, that next repetition Teammate B throws the ball to the target and Teammate A catches the ball, continuing until all 30 are completed. Both teammates need to have thrown 15 wall balls each to accumulate the 30 repetitions each round. Otherwise, all other movement standards of the "Wall Ball" must be adhered to.

Tagging is not required when transitioning in this workout.

Workout Description:

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

Each completed round is worth 110 repetitions. The teams score is the total amount of repetitions completed in the 14:00 time frame.

Rounds Completed Repetitions
2 220
3 330
4 440
5 550
6 660
7 770
8 880
9 990
10 1100

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 Teammate counts incorrectly, failing to complete all 10 Box Jump-Overs in a round prior to starting the next Part, 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.

Team Workout 5

"Team Opposites Attract"

For Time (10:00 Time Cap):

30 Deadlift(Teammate maintains Hang on Pull-Up Bar)
24 Bar Muscle-Ups(Teammate holds Deadlift)
24 Deadlift(Teammate maintains Hang on Pull-Up Bar)
18 Bar Muscle-Ups(Teammate holds Deadlift)
18 Deadlift(Teammate maintains Hang on Pull-Up Bar)
12 Bar Muscle-Ups(Teammate holds Deadlift)

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

Scaled Options
Men: 155 lb (70 kg) Barbell, Burpee Pull-Ups
Women: 105 lb (47 kg) Barbell, Burpee Pull-Ups

Repetitions of Deadlifts will only count while Teammate is maintaining Hang on Pull-Up Bar. Repetitions of Bar Muscle-Ups will only count while Teammate is maintaining Deadlift at top of movement.

Submit your scores as:
Prescribed: If both teammates use Rx options.
Intermediate: If 1 teammate uses Rx and 1 teammate uses a Scaled option.
Scaled: If both teammates use Scaled options.

"Team Opposites Attract" Workout Instructions and Standards

Team Specific Rules for this Competition Workout:

Repetitions of Deadlifts will only count while Teammate is maintaining Hang on Pull-Up Bar.

Repetitions of Bar Muscle-Ups will only count while Teammate is maintaining Deadlift at top of movement. Deadlift Holds will not count towards repetitions of the Deadlift in the workout rep scheme.

Teammates can switch whenever, and however often as they choose, but both teammates must perform at least 1/3 of the repetitions of each set of movements.

Examples: During the set of 30 Deadlifts each teammate must complete at least 10 of the Deadlift repetitions. During the set of 24 Bar Muscle-Ups each teammate must complete at least 8 of the Bar Muscle-Up repetitions.

Tagging is NOT required when alternating during this workout.

Workout Description:

View workout information on constantcompetitor.com

The workout begins with a stopwatch timer counting up with a time cap of 10:00, and the competitor working through the sequence of movements as listed above.

A competitors score is their finishing time or repetitions completed at the 10:00 time cap. There are 126 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.

Any repetitions completed without a teammate maintaining the required hang or Deadlift hold as detailed in the Teammate specific rules above will be penalized as bad/incomplete repetitions.

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.