FC Benchmarks - Q1
FC Benchmarks - Q1
Jan 22 - Feb 12
Event 1
Jan 22 - Jan 29
For Time
27 Pull-Ups
27 Front Squats (135lb)
21 Chest To Bar Pull-Ups
21 Shoulder To Overhead (135lb)
15 Bar Muscle-Ups
15 Squat Clean Thrusters (135lb)
*10-minute Cap
For Time
27 Pull-Ups
27 Front Squats (115lb)
21 Chest To Bar Pull-Ups
21 Shoulder To Overhead (115lb)
15 Burpee Pull-Ups
15 Squat Clean Thrusters (115lb)
*10-minute Cap
For Time
27 Burpee Bar Touch
27 Front Squats (95lb)
21 Jumping Pull-Ups
21 Shoulder To Overhead (95lb)
15 Jumping Chest-To-Bar Pull-Ups
15 Squat Clean Thrusters (95lb)
*10-minute Cap
For Time
27 Pull-Ups
27 Front Squats (115lb)
21 Chest To Bar Pull-Ups
21 Shoulder To Overhead (115lb)
15 Burpee Pull-Ups
15 Squat Clean Thrusters (115lb)
*10-minute Cap
For Time
27 Pull-Ups
27 Front Squats (95lb)
21 Chest To Bar Pull-Ups
21 Shoulder To Overhead (95lb)
15 Bar Muscle-Ups
15 Squat Clean Thrusters (95lb)
*10-minute Cap
For Time
27 Pull-Ups
27 Front Squats (75lb)
21 Chest To Bar Pull-Ups
21 Shoulder To Overhead (75lb)
15 Burpee Pull-Ups
15 Squat Clean Thrusters (75lb)
*10-minute Cap
For Time
27 Burpee Bar Touch
27 Front Squats (65lb)
21 Jumping Pull-Ups
21 Shoulder To Overhead (65lb)
15 Jumping Chest-To-Bar Pull-Ups
15 Squat Clean Thrusters (65lb)
*10-minute Cap
For Time
27 Pull-Ups
27 Front Squats (75lb)
21 Chest To Bar Pull-Ups
21 Shoulder To Overhead (75lb)
15 Burpee Pull-Ups
15 Squat Clean Thrusters (75lb)
*10-minute Cap
Pull-Up Bar
Barbell (45/35lb)
Your Required Weights
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps.Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
This workout is inspired by Fran with the evolution of movements, load and reps. Athletes will begin the workout with 27 Pull-Ups, followed by 27 Front Squats, 21 Chest to Bar Pull-Ups, 21 Shoulder to Overhead, 15 Bar Muscle Ups and finish with 15 Squat Clean Thrusters.
Tiebreak:
If two or more athletes are timed out of the workout at the same time, the tiebreak will go to the athlete who completed the Shoulder to Overhead first.
Athletes who complete the entirety of the workout in the shortest amount of time will rank the highest. If two or more athletes are timed out of the workout at the same time, the tiebreak will go to the athlete who completed the Shoulder to Overhead first.
- Dead hang, kipping or butterfly pull-ups are allowed, as long as the requirements are met. The arms must be fully extended at the bottom.
- At the top, the chin must clearly pass over the top of the bar.
- Dead hang, kipping or butterfly chest to bar pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom.
- At the top, the chest must clearly come into contact with the bar below the collarbone.
- For the bar muscle-up, you must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
- Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip.
- At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion ofa dip to lockout over the bar.
- For the jumping Pull-up (Scaled only), the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.
- At the bottom, the athlete must lower himself or herself so the arms are fully extended.
- At the top, the chin must clearly pass over the top of the bar.
- For the jumping chest-to-bar pull-up (Scaled only), the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.
- At the bottom, the athlete must lower himself or herself so the arms are fully extended.
- At the top, the chest must clearly come into contact with the bar below the collarbone.
- The minimum distance between the top of your hand when your arm is fully extended must be six inches.
- At the bottom position of the burpee the Athlete’s chest, thighs & hips must touch the ground.
- The Athlete may step or jump their feet up to a standing position.
- Then, going from a dead hang position, a kipping or butterfly pull-up is allowed, as long as the above requirements are met. The arms must be fully extended at the bottom.
- At the top, the chin must clearly pass over the top of the bar
- The minimum distance between the top of your hand when your arm is fully extended must be six inches.
- At the bottom position of the burpee the Athlete’s chest, thighs & hips must touch the ground. The Athlete may step or jump their feet up to a standing position.
- The Athlete must then complete a two foot take off jump, having both hands touch the bar simultaneously. Touching one hand before the other will NOT count.
- Each set of Front Squats must begin with the Barbell on the ground.
- The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
- The Bar must remain in the front-rack position.
- The hands do NOT need to remain on the Bar.
- A full Squat Clean is permitted but not required to start the movement.
- The rep is credited when the athlete’s hips and knees reach full extension while the Bar is supported in the front-rack position.
- Athletes may NOT receive assistance moving or resetting their barbell.
- Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.
- A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.
- Each round, the barbell must begin on the ground. Using a rack is not permitted.
- Each set of Squat Clean Thrusters begins with the barbell on the ground.
- The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
- The squat clean position requires the athletes to have the barbell in the front rack position with their hip crease below their knee crease.
- The rep is then credited when:
- the athlete’s hips, knees, and arms are fully extended; and
- the bar is directly over, or slightly behind, the middle of their body. - The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.
- If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.
- Athletes may NOT receive assistance moving or resetting their barbell.
Event 2
Jan 29 - FEB 5
16 Minute AMRAP
2 Rounds
50 Calorie Row
50 Kipping Handstand Push-Ups
50 Calorie Row
50 Alternating Dumbbell Snatches @50lb
*Then in remaining time, accumulate max Calories on Rower
Score = Total Calories Accumulated (tie break is when you complete the two rounds)
*16-minute Cap
16 minute AMRAP
2 Rounds
50 Calorie Row
50 Kipping Handstand Push-Ups
50 Calorie Row
50 Alternating Dumbbell Snatches @50lb
*Then in remaining time, accumulate max Calories on Rower
Score = Total Calories Accumulated (tie break is when you complete the two rounds)
*16-minute Cap
16 minute AMRAP
2 Rounds
50 Calorie Row
50 Hand-release Push-ups
50 Calorie Row
50 Alternating Dumbbell Snatches @35lb
*Then in remaining time, accumulate max Calories on Rower
Score = Total Calories Accumulated (tie break is when you complete the two rounds)
*16-minute Cap
16 minute AMRAP
2 Rounds
50 Calorie Row
50 Kipping Handstand Push-Ups
50 Calorie Row
50 Alternating Dumbbell Snatches @50lb
*Then in remaining time, accumulate max Calories on Rower
Score = Total Calories Accumulated (tie break is when you complete the two rounds)
*16-minute Cap
16 minute AMRAP
2 Rounds
40 Calorie Row
50 Kipping Handstand Push-Ups
40 Calorie Row
50 Alternating Dumbbell Snatches @35lb
*Then in remaining time, accumulate max Calories on Rower
Score = Total Calories Accumulated (tie break is when you complete the two rounds)
*16-minute Cap
16 minute AMRAP
2 Rounds
40 Calorie Row
50 Kipping Handstand Push-Ups
40 Calorie Row
50 Alternating Dumbbell Snatches @35lb
*Then in remaining time, accumulate max Calories on Rower
Score = Total Calories Accumulated (tie break is when you complete the two rounds)
*16-minute Cap
16 minute AMRAP
2 Rounds
40 Calorie Row
50 Hand-release Push-ups
40 Calorie Row
50 Alternating Dumbbell Snatches @20lb
*Then in remaining time, accumulate max Calories on Rower
Score = Total Calories Accumulated (tie break is when you complete the two rounds)
*16-minute Cap
16 minute AMRAP
2 Rounds
40 Calorie Row
50 Kipping Handstand Push-Ups
40 Calorie Row
50 Alternating Dumbbell Snatches @35lb
*Then in remaining time, accumulate max Calories on Rower
Score = Total Calories Accumulated (tie break is when you complete the two rounds)
*16-minute Cap
Concept2 Rower
1 Dumbbell at your required weight
Wall / Floor Space
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps.Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
Athletes will begin seated on the Rower. At the call of 3,2,1, Go! They must complete 50/40 Calories on the Rowing machine, followed by 50 Kipping Handstand Push-Ups. They will then move back to the Rowing machine for another 50/40 Calories, then the athlete will complete 50 Alternating Dumbbell Snatches. They will repeat this sequence for two total rounds. Once they have completed the 50th Dumbbell Snatch on the final round, they must return to the Rower and accumulate as many Calories as possible until the clock reads 16 minutes.
Tiebreak:
If 2 or more athletes accumulate the same number of calories on the rower, the tiebreak will go to the athlete who completed the 2 rounds the quickest.
Athletes who accumulate the highest number of calories on the rower will win. If two or more athletes tie at the end of the workout, the tiebreak will go to the athlete who completed the 2 rounds the quickest.
- The monitor on the rower must be set to Zero at the beginning of the row.
- The athlete must stay seated on the rower until the monitor reads 50/40 calories.
- When the athlete reaches the time cap on the rower, the number of calories completed when the rower comes to rest will count. (i.e., the roll-over calories will count)
- The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.
- At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted but bouncing is not.
- Athletes must alternate arms after each rep, and the non-lifting hand and arm may not be in contact with the body.
- Every repetition of the handstand push-up begins and ends at the top of a handstand, with arms fully extended, heels in contact with the wall, the body in a vertical locked-out press position.
- At the bottom, the athlete's head must make contact with the ground surface.
- The athlete must only perform these reps as kipping Handstand Push-Ups.
- If the head and hands are on different surfaces, the surfaces must be level.
- The rep begins with the athlete bringing their chest to the ground, and releasing both hands from the floor simultaneously.
- Finally, the athlete will return their hands to the floor and press the body off the ground until they arrive with elbows locked out in a straight plank position.
Event 3
Feb 5 - FEB 12
Part A: 0:00 to 6:00 minutes
Establish a 1 rep max Bench Press
6:00 to 8:00 minutes
Rest
Part B: From 8:00 minutes onwards complete:
2:00 minutes on : 1:00 minute off
32 Double Unders
16 Wall Balls @20lb / 10ft
8 Toes To Bar
*Each round, add 4 Toes To Bar until you can no longer complete the work within the designated time frame
Part A: 0:00 to 6:00 minutes
Establish a 1 rep max Bench Press
6:00 to 8:00 minutes
Rest
Part B: From 8:00 minutes onwards complete:
2:00 minutes on : 1:00 minute off
32 Double Unders
16 Wall Balls @20lb / 10ft
8 Toes To Bar
*Each round, add 4 Toes To Bar until you can no longer complete the work within the designated time frame
Part A: 0:00 to 6:00 minutes
Establish a 1 rep max Bench Press
6:00 to 8:00 minutes
Rest
Part B: From 8:00 minutes onwards complete:
2:00 minutes on : 1:00 minute off
32 Single Unders
16 Wall Balls @14lb / 10ft
8 Hanging Knee Raises
*Each round, add 4 Toes To Bar until you can no longer complete the work within the designated time frame
Part A: 0:00 to 6:00 minutes
Establish a 1 rep max Bench Press
6:00 to 8:00 minutes
Rest
Part B: From 8:00 minutes onwards complete:
2:00 minutes on : 1:00 minute off
32 Double Unders
16 Wall Balls @20lb / 10ft
8 Toes To Bar
*Each round, add 4 Toes To Bar until you can no longer complete the work within the designated time frame
Part A: 0:00 to 6:00 minutes
Establish a 1 rep max Bench Press
6:00 to 8:00 minutes
Rest
Part B: From 8:00 minutes onwards complete:
2:00 minutes on : 1:00 minute off
32 Double Unders
16 Wall Balls @14lb / 9ft
8 Toes To Bar
*Each round, add 4 Toes To Bar until you can no longer complete the work within the designated time frame
Part A: 0:00 to 6:00 minutes
Establish a 1 rep max Bench Press
6:00 to 8:00 minutes
Rest
Part B: From 8:00 minutes onwards complete:
2:00 minutes on : 1:00 minute off
32 Double Unders
16 Wall Balls @14lb / 9ft
8 Toes To Bar
*Each round, add 4 Toes To Bar until you can no longer complete the work within the designated time frame
Part A: 0:00 to 6:00 minutes
Establish a 1 rep max Bench Press
6:00 to 8:00 minutes
Rest
Part B: From 8:00 minutes onwards complete:
2:00 minutes on : 1:00 minute off
32 Single Unders
16 Wall Balls @10lb / 9ft
8 Hanging Knee Raises
*Each round, add 4 Toes To Bar until you can no longer complete the work within the designated time frame
Part A: 0:00 to 6:00 minutes
Establish a 1 rep max Bench Press
6:00 to 8:00 minutes
Rest
Part B: From 8:00 minutes onwards complete:
2:00 minutes on : 1:00 minute off
32 Double Unders
16 Wall Balls @14lb / 9ft
8 Toes To Bar
*Each round, add 4 Toes To Bar until you can no longer complete the work within the designated time frame
Barbell
Your Required Weights
Pull-up Bar
Jump Rope
Wall Ball
Wall Space
- PRIOR to the start of the workout, record your weights and measurements so they can be seen clearly. If an athlete does not show their weights, their score is invalid.
- A score deduction will be given to athletes for any improper or missed reps. Please ensure your entire body is completely visible in the frame during the workout, and videos must be uncut and unedited to accurately display the performance.
- Athletes must submit a video to Competition Corner using a YouTube or Google Drive link.
The athlete will have 6 minutes to establish a 1 rep max Bench Press. Then from 6 to 8 minutes they will rest and prepare for the workout to follow next. From minute 8 onwards they will complete a 2:00 minute on : 1:00 minute off triplet in which they need to complete 32 Double Unders, 16 Wall Balls and 8 Toes To Bar within the two minute interval. However, each round the athlete will need to add 4 reps to their Toes To Bars until they can no longer complete the work within the 2:00 minute interval.
Tiebreak:
The tiebreak for this event is the athletes' time from their last successful completed round.
This is a two part scored workout: Score number one is the total pounds that are successfully lifted for the 1 rep max Bench Press & the second score is the total reps accumulated from the Double Under, Wall Ball and Toes To Bar Triplet.
The tiebreak for this event is the athletes' time from their last successful completed round.
- Each rep starts with full extension of the arms
- Before lowering, you must pause with your arms clearly extended and the bar over your torso
- A spotter may be used to help get the barbell out of the rack
- Both feet must remain on the floor throughout the entire movement.
- Your shoulders and buttocks must remain in contact with the bench throughout the movement.
- During the lift, if your feet come off the floor at any point, or your shoulders and/or buttocks come off the bench, the rep will not count.
- The bar must make contact with any part of the torso at the bottom.
- You may not pause or rest with the bar on your torso.
- The rep counts when your arms return to full extension with the bar over your torso
- You must pause briefly with the bar at full extension before re racking the bar.
- If a spotter touches you or the bar at any point, it is an immediate no rep and the bar must be returned to the rack.
- This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
- This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count.
- The medicine ball must be in the support position in front of the body at the start of each rep. Athletes must squat until the hip crease is below the knee. Squat cleaning is allowed as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target at or above the specified height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
- All male athletes will throw the Wall Ball to a 10 foot target and all female athletes will throw to a 9 foot target.
- In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand or split-grip are all permitted.
- Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
- In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. Overhand, underhand or split-grip are all permitted. At the top of the repetition, the athlete must raise the knees above the height of the hips.
- Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.
