October Week 1: “Unlikely A & B”

October

Week 1 of 4    |    October 2, 2019

Submissions close October 9, 2019 at 1700 PST

Competition Workout 1

"Unlikely A & B"

Advanced Divisions

In a 10:00 Window:

For Time:
750 Meter Row

Then, in the remaining time
As Many Repetitions as Possible:

8 Hand-Release Push-Ups
10 Russian Kettlebell Swings

12 Air Squats

Men: 70 lb Kettlebell
Women: 53 lb Kettlebell

"Unlikely A": Time of Completion of 750m Row

"Unlikely B": Repetitions Completed in time remaining

Intermediate Divisions

In a 10:00 Window:

For Time:
750 Meter Row

Then, in the remaining time
As Many Repetitions as Possible:

8 Hand-Release Push-Ups
10 Russian Kettlebell Swings

12 Air Squats

Men: 53 lb Kettlebell
Women: 35 lb Kettlebell

"Unlikely A": Time of Completion of 750m Row

"Unlikely B": Repetitions Completed in time remaining

Competitors will be required to have: a stopwatch timer counting up to 10:00, a Concept 2 brand rowing machine, as well as their specific kettlebell.

When the timer begins, the competitor will follow the order of movements listed above. First, completing the 750 meter row, and make note of the time of completion. After completing the row and noting time, the competitor will move immediately to the three movement AMRAP. At the 10:00 mark the workout is over and the competitor will note the completed rounds + any additional repetitions. Our score submission forms will assist in calculating your total amount of completed repetitions!

This workout has two scores. "Unlikely A" is the time of completion for the 750 Meter Row. "Unlikely B" is the amount of repetitions completed in the time remaining of the three movement AMRAP.

Movement Standards

Air Squat

The Air Squat begins with the competitor standing upright, with the hips and legs locked out in extension. To complete a repetition of an air squat the competitor must reach squat depth (hip crease below parallel) and continuing back to a standing position with hips, legs at extension.

Common faults that may result in a non-counted repetition for the Air Squat may Include: 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.

Hand-Release Push-Up

The Hand-Release Push-Up is a bodyweight movement requiring the competitor to start in a plank position, with their feet and hands touching the ground; legs and arms are extended, feet are hip width or narrower, hands shoulder width apart. From this position the competitor will lower themselves to the ground, being sure that their hips and chest come into contact with the ground. Once touching the ground, the competitor will briefly lift both hands up, and then return them to the ground to push themselves back into the position they had started in. Performing the movement described above constitutes a single repetition.

Common faults that may result in a non-counted repetition for hand-release push-ups include: if the competitor does not keep a plank-like position during the movement and they "worm" up or down; if the competitor fails to touch their hips or chest to the ground at the bottom of the movement; if the competitor fails to briefly lift up both hands from the ground at the bottom of the movement; if the competitor fails to have arms and legs positioned correctly as described above in the movement standard; if the competitor fails to keep their legs extended, or their knees come into contact with the ground during the upward position; or finally, if the competitor does not initiate their first consecutive repetition from the up position.

Row

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.

Russian Kettlebell Swing

The Russian Kettlebell Swing begins with the competitor picking the kettlebell off the floor with both hands. The competitor must swing the kettlebell in a pendulum-like movement, clearly achieving the implement to a height of eye level or greater. The competitors arms, legs and hips must all be at extension when the implement reaches this height. Furthermore, the competitors arms must remain locked out during the entirety of the movement

Common faults that may result in a non-counted repetition for the Russian Kettlebell Swing include: failing to maintain the arms at extension, or "locked out" throughout the movement; failing to achieve the implement at eye-level or greater to complete a repetition; failing to extend the arms, legs, and hips at the completion of a repetition; failing to maintain a grip on the implement with both hands throughout 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 Concept 2 brand Rowing Machine, and a kettlebell specific to their division. A timer that is counting up or down to the specific time interval must be visible at all times throughout for each specific workout. 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.