“Monkey” & “Wrench”


Week 2 of 3    |    August 14, 2019

Submissions close August 21 , 2019 at 1700 PST

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Competition Workouts 2 and 3


Competitors will need a stopwatch timer that counts upwards to 14:00. Competitors will need gymnastic rings (a pull-up bar for Intermediate Competitors), a plyometric box, and a barbell loaded to the required weight. Following the order below, competitors will advance through both workouts:

From 0:00 to 4:00
For Time:

30 Ring Muscle-Ups*

 *if unable to perform Ring Muscle-Ups, Advanced Competitors may choose to do Burpee Chest-to-bar Pull-Ups, but will automatically rank lower than anyone performing Ring Muscle-Ups

From 4:00 to 6:00


From 6:00 to 14:00

As Many Repetitions as Possible:

12 Box Jump-Overs
9 Power Snatch
6 Overhead Squats

Advanced 95/65, 24″/20″ | Intermediate 65/45, 24″/20″

*In the event of a tie score in “Wrench”, the competitor who ranks highest in “Monkey” will be awarded the tie breaker.

Intermediate Competitors: For “Monkey,” will perform 30 Burpee Pull-Ups. For “Wrench,” Intermediate Competitors may choose to do Box Step-Overs. For “Monkey,” competitors who are able to finish under the 4:00 Time Cap will be granted extra rest time. For example, if able to finish “Monkey,” at a time of 2:30, the competitor will have an additional 1 minute and 30 seconds of rest until reaching the 4:00 to 6:00 required rest period.

Barbells must have clips or collars.

Movement Standards

Box Jump-Over

A Box Jump-Over repetition is counted when a competitor jumps off the ground with both feet simultaneously to the top of the plyometric box and then returns both feet to the ground on opposite side of the plyometric box. A competitor may choose to completely jump over the box without having to make contact on top of the box at all. The competitor may choose to face the box or jump laterally (sideways). Once on top of the plyometric box the competitor may choose to jump or step down to the opposite side in order to complete a repetition.

Box Step-Over

Box Step-Over – For Intermediate Divisions the competitor may choose to step up on top of the box rather than jumping. If the competitor decides to step up, then they may alternate feet as they choose and are not required to have both feet leave the ground simultaneously. 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 the repetition will not be counted.

Common faults for Box Jump-Over or Box Step-Over that may result in a non-counted repetition may include: a competitor may not jump diagonally over a corner of the box, thereby taking a much shorter route; if the competitor leaps with one foot leading the other (both feet don’t leave the ground simultaneously); both feet don’t completely reach the ground prior to the competitor starting the next repetition.

Burpee Pull-Up/Burpee Chest to Bar Pull-Up

A repetition for a Burpee Pull-Up consists or the Competitor completing a burpee followed by a jumping pull up. The Competitor will need a pull up bar that is 6 inches or greater from the top of their head when standing upright. To begin the competitor will go from a standing position to the ground, touching their chest and hips to the floor, then return to a standing position. After standing up from the burpee the competitor will perform a jumping pull-up. The Competitor’s chin must clearly rise above the pull-up bar for a repetition to count.

If tasked with a Burpee Chest to Bar Pull-Up the Competitor must choose a standard pull up bar that they are unable to reach the floor from a dead-hang. The competitor must otherwise complete the sequence of a Burpee Pull-Up and complete a repetition by touching their chest (any area beneath their collar bone) to the Pull-Up Bar.

Common faults for a Burpee Pull-Up that may result in a non-counted repetition may include: not touching chest and/or hips to the ground during the burpee portion of the movement; failing to bring the chin above the bar during the pull-up portion of the movement.

Overhead Squat

The Overhead Squat begins with the barbell locked (pressed) out in the overhead position with the competitor’s hips and legs also locked out in extension. The competitor may reach the overhead, locked out position from a variety of manner unless otherwise specified by the specific competition workout; options for reaching lockout may include: snatch, or clean and jerk the weight overhead, any shoulder to overhead movement initiated whether starting from another barbell movement or from a weightlifting rack. To complete a repetition of an overhead squat the competitor must maintain the barbell overhead while reaching squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension with the barbell pressed overhead demonstrating control. The competitor must start the movement with the barbell pressed overhead, and hips and legs at full extension unless otherwise stated.

Common faults that may result in a non-counted repetition for Overhead Squat may Include: not utilizing the correct starting position as decided by the specific competition workout ruling; failing to demonstrate control of the barbell overhead at the end of a repetition; failing to have either hips and/or legs at full extension at the end of the movement; failing to reach squat depth during the movement.

Ring Muscle-Up

The Ring Muscle-Up is a gymnastic movement with the competitor starting at a full hang with their feet unable to reach the floor and bringing themselves to a stable position above the rings with elbows fully extended (pressed out). At the completion of the movement the competitor’s shoulders be stabilized above the rings. The competitor may use whatever form they wish in order to achieve the completion of the movement such as kipping or strict.

Common faults that may result in a non-counted rep include: repetition beginning with elbow bend; not pressing out at the top of the movement (having elbow bend); shoulders not stabilized above the rings at the completion of the movement.


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 this video will require gymnastic rings (intermediate division will require a pull-up bar) for “Monkey,” and a plyometric box and barbell loaded to the required weight for “Wrench.” A timer that is counting up to 14:00 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.