Week 2 of 4 | January 8th, 2020
Score submissions open January 8th at 5PM PST, and close January 15th at 5PM PST
Competition Workout 2
As Many Repetitions as Possible in 14:00 of:
100 Double Unders
80 Air Squats
60/40 Calorie Row
40 Toes to Bar
20 Handstand Push-Ups
As Many Repetitions as Possible in 14:00 of:
100 Single Unders
80 Air Squats
60/40 Calorie Row
40 Hanging Knee Raises
20 Hand Release Push-Ups
The workout begins with a stopwatch timer counting up to 14:00, and the competitor completing as many repetitions as possible in the sequence of movements described. For the Row portion of the workout Male competitors will complete 60 Calories and Female competitors are to complete 40. When the competitor completes a full round they are to start again at the top of the list of movements and continue working until time has elapsed. The workout is complete after 14:00 has expired. The Competitors total amount of repetitions is their score. Total amount of repetitions per round for Men is 300, and Women 280.
The tie break score is the time at which the competitor completes the set of 40 Toes to Bar (Rx) or 40 Hanging Knee Raises (Scaled).
If 10 or less incomplete repetitions are judged, 1 repetition will be deducted from your score up to 10 miscounted repetitions. For example, if a competitor counts incorrectly, failing to complete the all 80 Air Squats prior to getting onto the Rower, they will be penalized 1 repetition for each miscounted repetition.
If greater than 10 incomplete repetitions are judged, a 2 repetition penalty will be deducted from your score after the 10th deduction penalty. For example, the competitor makes 15 errors with the repetition scheme while performing the workout they will be deducted 10 repetitions for the first 10 errors, and then another 10 for the 11th through 15th error.
These aforementioned penalties count for bad repetitions that don't meet the movement standards as well as blatantly missed repetitions.
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.
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.
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.
The Handstand Push-Up begins with the Competitor achieving a handstand position against the wall with their hands within a 3' wide and 2' deep box. The Competitor's back and buttocks are not allowed to touch wall at the beginning or end of a repetition. The competitor must then lower their head to the ground and then press out back to the handstand position which they started at. The competitor's hands must remain inside the 3' x 2' box the entire time with the exception of the finger tips. Furthermore, the competitors legs must be at full extension at the beginning and end of each repetition, with only the heels touching the wall, and legs shoulder width apart.
Common faults that may result in a non-counted repetition for Handstand Push-Ups may include: Not maintaining hands within the 3' x 2' box throughout the movement; if the competitors back or buttocks touch the wall at the beginning or end of a repetition; if the competitor's head doesn't touch the ground when lowering themselves during the repetition; if the arms or legs fail to reach extension at the beginning and end of each repetition; if the legs are greater than shoulder width apart at the conclusion of a repetition.
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).
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.
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.
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
If video recording the workout: The competitor should film at an angle that provides visualization of the movement standards for: the depth of air squats; the monitor on the Concept2 rowing erg; Toes to Bar/knee Raises; as well as Handstand Push-Ups.
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 requires a Jump Rope, Concept 2 Brand Rowing Machine, Pull-Up Bar, and area for Handstand Push-Ups (Rx). A timer that is counting upwards to 14:00 must be visible at all times throughout for the 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 the required implement(s) 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 firstname.lastname@example.org prior to attempting this workout to ensure all required standards are met.