“Marching” & “Grapple”

2019 June 5 | Submissions close 2019 June 12 at 1700 PST

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“Marching” Competition Workout Description

Competitors will need two dumbbells and a plyometric box specific to their division: Advanced Men 50 lb DB’s and a 24″ box, Advanced Women 35 lb DB’s and a 20″ box, Intermediate Men 35 lb DB’s and a 24″ box, and the Intermediate Women 20 lb DB’s and a 20″ box. A timer will be required that counts up. This workout is scored For Time.

The workout begins with the dumbbells resting on the ground or on top of the plyometric box. When the timer starts, the competitor will pick up the dumbbells and begin with the repetitions of Dumbbell Box Step-Overs. Each set of Dumbbell Box Step-Overs descend in the order of 30-25-20-15-10, and each set of Dumbbell Box Step-Overs is separated by 20 repetitions of Sit Ups. Competitors will alternate between sets of the DB Box Step-Overs and Sit Ups until the final repetition of the 10 DB Box Step-Overs is completed. When the competitor reaches the ground after completing the final repetition of the set of 10 DB Box Step-Overs the competitor will note their time as their score.

There is an 15:00 Time Cap for this workout. There is a 1 second penalty for every repetition not completed before the time cap. For instance, if a competitor doesn’t finish the workout under the time cap and has 32 repetitions remaining then their score is 15:32. If the competitor fails to complete any repetitions in this workout then their score will be 18:00.

Please be sure to read full standards of these movements below.

“Grapple” Competition Workout Description

All competitors will need a jump rope and a pull-up bar to complete this workout. Competitors must choose a pull up bar that when hanging their feet are unable to touch the floor.

Advanced division competitors will be required to perform Double Unders, Toes to Bar, and Chest to Bar Pull Ups in the following order:

As Many Repetitions as Possible in 6:00

20 Double Unders
7 Toes to Bar
20 Double Unders
7 Chest to Bar Pull-Ups

Intermediate competitors may choose to perform either 40 Single Under OR 20 Double Unders; every 2 Single Unders count as 1 Repetition. All Intermediate competitors must perform Knee Raises. Additionally, if Intermediate competitors are unable to perform Pull-Ups, they may choose to perform Jumping Pull Ups; every 2 Jumping Pull-Ups count as 1 Repetition.

For the Intermediate division, the workout will be in the following order:

As Many Repetitions as Possible in 6:00

20 Double Unders OR 40 Single Unders 
7 Knee Raises 
20 Double Unders OR 40 Single Unders
7 Pull-Ups OR 14 Jumping Pull-Ups

This workout is scored for total repetitions in the 6:00 time frame. For both divisions there are 54 Repetitions per completed round. If in the Intermediate division, please be sure to count repetitions as described above if you are choosing to perform Single-Unders and/or Jumping Pull-Ups for your workout.

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Movement Standards

Chest to Bar Pull Ups

Chest to Bar Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang with no elbow bend, and their feet unable to reach the floor. A repetition is completed once the competitor completes a pull up, bringing their clavicle (collar bone) or lower into contact with the pull up bar. Competitors can use strict, or any variety of kipping movement they desire to complete the work.

Common faults that may result in a non-counted rep include: not beginning a repetition with full arm extension (having an elbow bend); not clearly bringing the chest (collar bone or lower) into contact with the pull up bar.

Double Unders

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.

Dumbbell Box Step-Over

The Dumbbell Box Step-Over begins with the competitor picking up one or two dumbbells as specified by the workout. Competitors will have both feet on the floor facing their plyometric box. While holding the dumbbells, the competitor will step onto and over the box to the floor on the opposite side from which they started their repetition. Each repetition starts with both feet on the floor and ends with both feet on the floor on the opposite side of the box, maintaining an unsupported hold of the dumbbells throughout the movement. The competitor may alternate feet as they choose. The repetition will still only be counted as completed when both feet reach the ground together on the opposite side of the plyometric box from which they started. If the competitor begins stepping up on the box before both feet have reached the ground from the previous repetition, the subsequent repetition will not be counted. The competitor is NOT required to extend legs/hips on top of the box

Common faults for Dumbbell Box Step-Over that may result in a non-counted repetition may include: a competitor may not step diagonally over a corner of the box, thereby taking a much shorter route; if the competitor fails to maintain unsupported control of the dumbbells during a repetition; both feet don’t completely reach the ground prior to the competitor starting the next repetition.

Jumping Pull Up

A Jumping Pull Up will require the competitor to select a pull up bar that is the height of the wrist joint of the competitor when standing up straight, feet together, hips extended, with arms fully extended at shoulder width apart above their head. A competitor may utilize equipment, such as stacking plates under a pull up bar, in order to achieve this height relative to the pull up bar. Each repetition will begin with the competitor having their arms at full extension. Each repetition will end with the competitor performing a pull up motion and having their chin raise above the pull up bar. The competitor may use their legs to perform a jumping motion to assist each pull up but will still be required to lower themselves to bring their arms to full extension (hang) at the beginning of each consecutive repetition.

Common faults for a Jumping Pull Up that may result in a non-counted repetition may include: not accurately choosing the correct height of a pull up bar – whether they measure questionably with arms not at shoulder width, or legs bent while measuring, etc.; not bringing their arms to full extension at the beginning of each repetition, not reaching their chin above the bar in order to complete each repetition; or using any additional assistive device, such as a band, to help achieve a repetition.

Knee Raises

The modified version of Toes to Bar for the Intermediate division is ‘Knee Raises’. A Knee Raise is a bodyweight movement starting with the competitor hanging at full extension from a pull-up bar with no bend in the arms, elbow, and their feet unable to reach the floor with their legs at full extension. The movement is completed when the competitor reaches their knees above the level of their hips. At the beginning of each repetition the competitor’s feet must extend behind the vertical plane of the pull-up bar.

Common faults that may result in a non-counted rep include: knees not reaching a point above the hip; feet not reaching behind the aforementioned vertical plane during the extension of the hang (at the beginning of each repetition).

Pull-Up

Pull Ups are a gymnastic movement requiring the competitor to begin each repetition at a full extension hang from a bar with no elbow bend, and their feet unable to reach the floor. A repetition is completed once the competitor completes a pull up, bringing their chin clearly above the height of the pull up bar. Competitors can use strict, or any variety of kipping movement they desire to complete the work.

Common faults that may result in a non-counted rep include: not beginning a repetition with full arm extension (having an elbow bend); not clearly bringing the chin above the height of the pull up bar.

Single Unders

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.

Sit Ups

The Sit Up will require the competitor to maintain their feet and buttock on the ground. A repetition begins with the competitors shoulders contacting the ground, and in order to achieve this position the competitor must touch their hands to the floor above their head. Next, the competitor will “sit up” to an upright position, and in order to achieve this position the competitor will be required to touch their hands to their shoelaces. A competitor may choose to utilize an ab-mat if they prefer.

Common faults that may result in a non-counted repetition for a Sit Up may include: failing to start a repetition with their shoulders contacting the floor (Hands touching the floor above their head); failing to finish a repetition sitting in an upright position (hands touching the standard shoelace area on the front of their feet).

Toes to Bar

Toes to Bar is a gymnastic movement requiring the competitor to bring both feet, simultaneously, to the pull-up bar. The movement will start with the competitor at a full hang, with no elbow bend, and their feet unable to reach the floor. The movement is completed when the competitor reaches their toes, or tops of feet to the pull up bar in-between their hands on the bar which they are hanging from. At the beginning of each repetition the competitor’s feet must extend behind the vertical plane of the pull-up bar.

Common faults that may result in a non-counted rep include: feet not touching the pull up bar at all or not together; feet not reaching behind the aforementioned vertical plane during the extension of the hang; the feet contacting the pull up bar in a position wider than the grip established by the competitor.

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 Plyometric Box and pair of Dumbbells specified for their division for “Marching,” and a jump rope and pull-up station for the workout “Grapple.” A timer that is counting up or down to/from 6:00 for “Grip It & Rip It,” and a timer counting up for “Marching” 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.