“Grip It & Rip It” and “Fractured ‘Bel”

2019 May 22 | Submissions close 2019 May 29 at 1700 PST

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“Grip It & Rip It” Competition Workout Description

Competitors will need a Barbell loaded to their specified weight, and a Concept 2 brand Rower. Once ready, the competitor will start a 6:00 minute timer and must complete the 20-14-8 repetition scheme of Alternating Front Rack Lunges followed by Push Press. The alternating front rack lunges are counted as 10 per leg for the set of 20, 7 per leg for the set of 14, and 4 per leg for the set of 8. Furthermore, the lunges must be forward-stepping only. After completing the final repetition of the set of 8 Push Press, the competitor will then begin rowing for calories until the 6:00 time runs out.

If the competitor completes all of the barbell movements then they will have accrued 84 Repetitions. Each calorie rowed on the rowing machine thereafter will count as a repetition to add to their score. Any calories accumulated on the rower after the 6:00 time has elapsed will not count towards the competitors score.

“Fractured ‘Bel” Competition Workout Description

Advanced Competitors will need a distance of 30′ measured with markers that are clearly indicating the shuttle run distance, as well as a barbell loaded to the required weight for their division.

When ready, the competitor will start a timer that is counting up, and begin with the 20 shuttle runs. It is recommended that the competitor maintain their barbell nearby the marker that they begin the workout at, so that when they complete the final shuttle run of each set then they will be at their barbell.

When performing the shuttle runs the competitor must either clearly extend their foot past the marker, or touch it with their hand as they are turning.

This workout is scored for time, and there is no time cap.

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Movement Standards


The Lunge is completed as specified by the workout whether it is with or without an implement, and where the implement is carried. Unless specified, the competitor may choose to lunge forward or backwards. If the lunge is to be completed over a distance then the competitor must step both feet past any markers before finishing a set. The actual movement of the lunge requires the competitor to step forward or backwards and to touch their trailing knee to the ground before standing and bringing their feet together. The competitor must alternate lunging legs. If the lunge requires the competitor to maintain a weighted implement then it must be stabilized before, during, and after completing the repetition for it to count.

Common faults that may result in a non-counted repetition for lunging include: failing to alternate legs; performing a shuffle step instead of lunge; not returning to the previously completed marker after an error; failing to touch the trailing knee to the ground; not completing a distance by failing to step both heels beyond the distance marker; failing to maintain an implement (if any) throughout a repetition.

Push Press

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 rower used must be a Concept 2 brand Rowing Erg. The competitor must remain seated the entire duration of the row and may not leave the rower until the specific meter count, or calorie count is completed.

Common faults that may result in a non-counted repetition for rowing may include: using a brand of rower other than Concept 2 brand Rowing Erg; not remaining seated until completion of required work; manipulating the monitor at any point while rowing.

Shuttle Run

A Competitor must designate two markers measured at a distance of 30 feet (30’) apart.  The markers must be objects that will not be moved at all during the competition workout. The competitor will begin a repetition by making contact with their hand with either of the markers, and the repetition will be completed after the competitor traverses the 30’ distance and touches the opposite marker with either hand. A single repetition is one 30’ increment of distance. A competitor may pivot on either foot when changing direction between repetitions and may contact the distance marker with either hand to begin and finish a repetition. Examples of appropriate markers that may be utilized can be a pylon, plyometric box, kettlebell, frame of a squat rack, etc., so long as the marker does not move during the competition workout.

Common faults that may result in a non-counted repetition may include: the competitor failing to touch the distance marker with their hand to signify the start and end of each repetition (touching the marker with the feet does not count); or if a distance marker moves at all during the workout.


The Snatch is an Olympic weightlifting movement that starts with the barbell resting on the ground. The Competitor will lift the barbell from ground to overhead in one swift motion, extending the legs and hips to generate the motion, and finishing with the barbell locked and pressed out overhead, with hips and legs at extension. Furthermore, the competitor will demonstrate control of the weight above their head. If specified, the competitor must receive the weight in either a squat or power position. If power position is specified, the competitor may additional opt to catch it in a “muscle” position. A “power” position is specified as catching the weight in a partial squat. If a “squat” snatch is specified, then the competitor must either catch the weight at squat depth or receive the weight and immediately – without pausing – reach squat depth before standing the bar up and completing the movement.

Common faults that may result in a non-counted repetition for the Snatch may include: not receiving the barbell in the required stance; pausing at any position between the barbell starting on the ground to where it is pressed out overhead; if a finishing position where the competitor did not fully extend either legs, hips, or press out with their arms; or if there is no demonstration of control at the completion of the movement.

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 loaded Barbell and Concept 2 Rower for “Grip It & Rip It,” and a loaded Barbell and a marked 30′ distance for shuttle runs for the workout “Fractured ‘Bel.” A timer that is counting up or down to/from 6:00 for “Grip It & Rip It,” and a timer counting up for “Fractured ‘Bel” 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 recording 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 support@constantcompetitor.com prior to attempting this workout to ensure all required standards are met.