FitnessComps - Q1
FC Benchmarks - Q1
JAN 28 - FEB 18
Q1.1
JAN 28 - FEB 4
AMRAP 12
10 Bar muscle ups
50’ Handstand walk
20 Toes-to-bar
*12-minute Cap
AMRAP 12
10 Chest-to-bar pullup
4 Wall walks
20 Toes-to-bar
*12-minute Cap
AMRAP 12
10 Jumping pullups
2 Wall walks
20 Hanging knee-raises
*12-minute Cap
AMRAP 12
10 Pullups
4 Wall walks
20 Toes-to-bar
*12-minute Cap
AMRAP 12
10 Bar muscle ups
50’ Handstand walk
20 Toes-to-bar
*12-minute Cap
AMRAP 12
10 Chest-to-bar pullup
4 Wall walks
20 Toes-to-bar
*12-minute Cap
AMRAP 12
10 Jumping pullups
2 Wall walks
20 Hanging knee-raises
*12-minute Cap
AMRAP 12
10 Pullups
4 Wall walks
20 Toes-to-bar
*12-minute Cap
Pull-up Bar
Wall Space
50' of Floor Space
- Any video recording is to be done using the WODProof app - Search under 'competitions/qualifiers' & Click --> 'FitnessComps Q1'
- 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. Videos must be uncut and unedited to accurately display the performance.
- If an athlete submits a video to Competition Corner, they must upload a YouTube or Google Drive link.
At the start of the clock athletes will have 12 minutes to complete as many reps as possible of the following triplet. Athletes will begin with 10 bar muscle ups, and then complete a 50' handstand walk, followed by 20 toes-to-bar.
Tiebreak:
The tiebreak for this workout will be the time it takes to complete 2 full rounds.
Athletes who complete the greatest number of repetitions in 12 minutes will win. If two or more athletes tie at the end of the workout, the tiebreak will go to the athlete who completed 2 rounds of the workout the quickest.
- The athlete must begin with a hang below the bar, feet off the ground. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully extended while the athlete is in the support position above the bar, with the shoulders either in line or in front of the bar. Only the hands, and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Removing the hands and resting while on top of the bar is NOT allowed.
- Strict, Kipping, or Butterfly Chest-to-bar Pull-ups are allowed as long as the standards are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand and mix grip are all permitted. The rep is credited when the chest clearly comes in contact with the bar below the collar bone.
- Strict, Kipping, or Butterfly Pull-ups are allowed as long as the standards are met. The arms must be fully extended at the bottom, with the feet off the ground. Overhand, underhand and mix grip are all permitted. The rep is credited when the chin can be seen clearly above the height of the bar.
- For Jumping Pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete's head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.
- BEFORE STARTING, the handstand walk area must be marked in 5-ft. segments. The lane will have five consecutive segments, allowing a 25-ft. walk in one direction and a 25-ft. walk back. Do NOT walk more than 25 feet in one direction without turning around.
- Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted. Stepping over the line or landing with the hands on or over the line is a “no rep.” Coming down from the hands at any time requires a restart from behind the last line successfully crossed. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground. Each 5-foot section will count as 1 rep.
- Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands & feet must touch the first tape line (fingers touching is OK).
- At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line.
- 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.
Q1.2
FEB 4 - FEB 11
FOR TIME
21-15-9
Snatches (155lb | 70kg)
Overhead Squats (155lb | 70kg)
-- straight into --
15-12-9
Cleans (205lb | 93kg)
Front Squats (205lb | 93kg)
*15-minute Cap
FOR TIME
21-15-9
Snatches (135lb | 61kg)
Overhead Squats (135lb | 61kg)
-- straight into --
15-12-9
Cleans (185lb | 83kg)
Front Squats (185lb | 83kg)
*15-minute Cap
FOR TIME
21-15-9
Snatches (95lb | 43kg)
Overhead Squats (95lb | 43kg)
-- straight into --
15-12-9
Cleans (135lb | 61kg)
Front Squats (135lb | 61kg)
*15-minute Cap
FOR TIME
21-15-9
Snatches (115lb | 52kg)
Overhead Squats (115lb | 52kg)
-- straight into --
15-12-9
Cleans (155lb | 70kg)
Front Squats (155lb | 70kg)
*15-minute Cap
FOR TIME
21-15-9
Snatches (105lb | 47kg)
Overhead Squats (105lb | 47kg)
-- straight into --
15-12-9
Cleans (155lb | 70kg)
Front Squats (155lb | 70kg)
*15-minute Cap
FOR TIME
21-15-9
Snatches (95lb | 43kg)
Overhead Squats (95lb | 43kg)
-- straight into --
15-12-9
Cleans (135lb | 61kg)
Front Squats (135lb | 61kg)
*15-minute Cap
FOR TIME
21-15-9
Snatches (55lb | 25kg)
Overhead Squats (55lb | 25kg)
-- straight into --
15-12-9
Cleans (95lb | 43kg)
Front Squats (95lb | 43kg)
*15-minute Cap
FOR TIME
21-15-9
Snatches (65lb | 29kg)
Overhead Squats (65lb | 29kg)
-- straight into --
15-12-9
Cleans (105lb | 47kg)
Front Squats (105lb | 47kg)
*15-minute Cap
Barbell
Your Required Weights
- Athletes are permitted to submit scores without video proof. If a competitor does not submit a video, they will remain on the leaderboard, but NOT count towards the overall leaderboard.
- In order to be eligible for a prize, athletes must have submitted videos of their performances.
- WODProof app is FREE --> 'qualifiers' --> 'FitnessComps Q1 Comp'
- If you can't use WOProof, have visible clock throughout the entire workout.
- 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. Videos must be uncut and unedited to accurately display the performance.
- Upload videos using a YouTube or Google Drive link.
Workout Q1.2 will consist of 2 separate couplets.
The first couplet will be made up of Snatches and Overhead squats. Athletes will begin with 21 snatches, and 21 overhead squats, followed by 15 snatches and 15 overhead squats, finally finishing with 9 snatches and 9 overhead squats.
Once completed, athletes will add the appropriate weight to their barbell and move directly into the second couplet of Cleans and Front squats. This couplet will begin with 15 cleans and 15 front squats, followed by 12 cleans, 12 Front squats, and finishing with 9 cleans and 9 front squats.
Athletes may receive assistance when loading the barbell.
The total time cap for Q1.2 is 15 minutes.
Tiebreak:
If two or more athletes tie, the tiebreak will be the time it took to complete the first couplet. 90 repetitions.
Athlete's score will be the time it takes to complete both couplets. A total of 162 repetitions. If athletes do not complete the workout, their score will be the total number of repetitions completed within the 15-minute time cap.
Tiebreak: If two or more athletes tie, the tiebreak will be the time it took to complete the first couplet. 90 repetitions.
- In the snatch, the barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
- The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.
- This is not a ground-to-overhead any way. Power snatches, squat snatches and split snatches are permitted. Hang snatches are not permitted.
- The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.
- The barbell must come to full lockout overhead, with the athlete’s hips, knees and arms fully extended, and the bar directly over the middle of the body. The athlete may not use a rack.
- The barbell begins on the ground. Touch and go is permitted. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition.
- A power clean, split clean or squat clean are permitted, as long as the barbell comes up to the shoulders in one motion.
- Each set of front squats must begin with the barbell on the ground, a power clean, split clean and squat clean are permitted. If an athlete squat cleans to start, one repetition is credited when they stand tall. The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.
- 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.
Q1.3
FEB 11 - FEB 18
FOR TIME
4 Rounds
8 Dumbbell Thrusters (70 lb | 32.5 kg)
8 Single-arm Dumbbell box step-overs
100 Double-unders
*12-minute Cap
FOR TIME
4 Rounds
8 Dumbbell Thrusters (50 lb | 22.5 kg)
8 Single-arm Dumbbell box step-overs
100 Double-unders
*12-minute Cap
FOR TIME
4 Rounds
8 Dumbbell Thrusters (35 lb | 15 kg)
8 Single-arm Dumbbell box step-overs
100 Single-unders
*12-minute Cap
FOR TIME
4 Rounds
8 Dumbbell Thrusters (50 lb | 22.5 kg)
8 Single-arm Dumbbell box step-overs
100 Double-unders
*12-minute Cap
FOR TIME
4 Rounds
8 Dumbbell Thrusters (50 lb | 22.5 kg)
8 Single-arm Dumbbell box step-overs
100 Double-unders
*12-minute Cap
FOR TIME
4 Rounds
8 Dumbbell Thrusters (35 lb | 15 kg)
8 Single-arm Dumbbell box step-overs
100 Double-unders
*12-minute Cap
FOR TIME
4 Rounds
8 Dumbbell Thrusters (20 lb | 10 kg)
8 Single-arm Dumbbell box step-overs
100 Single-unders
*12-minute Cap
FOR TIME
4 Rounds
8 Dumbbell Thrusters (35 lb | 15 kg)
8 Single-arm Dumbbell box step-overs
100 Double-unders
*12-minute Cap
Dumbbells
Jump Rope
Plyo Box
- Athletes are permitted to submit scores without video proof. If a competitor does not submit a video, they will remain on the leaderboard, but NOT count towards the overall leaderboard.
- In order to be eligible for a prize, athletes must have submitted videos of their performances.
- WODProof app is FREE --> 'qualifiers' --> 'FitnessComps Q1 Comp'
- If you can't use WODProof, have visible clock throughout the entire workout.
- 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. Videos must be uncut and unedited to accurately display the performance.
- Upload videos using a YouTube or Google Drive link.
This workout is time. Athletes will complete 8 Dumbbell Thrusters, followed by 8 single-arm box step-overs and finishing with 100 double-unders. This sequence will be repeated for 4 rounds.
The score will be the time taken to complete the workout - If you do not complete the workout then your score will be the total number of repetitions completed before the 12 minute time cap.
The total time cap for Q1.3 is 12 minutes.
Tiebreak:
If two or more athletes tie, the tiebreak will be the time it took to complete the first round. 116 repetitions.
Athlete's score will be the time it takes to complete 4 rounds. A total of 464 repetitions. If athletes do not complete the workout, their score will be the total number of repetitions completed within the 12-minute time cap.
Tiebreak: If two or more athletes tie, the tiebreak will be the time it took to complete the first round. 116 repetitions.
Dumbbells
Jump Rope
Plyo Box
- Athletes are permitted to submit scores without video proof. If a competitor does not submit a video, they will remain on the leaderboard, but NOT count towards the overall leaderboard.
- In order to be eligible for a prize, athletes must have submitted videos of their performances.
- WODProof app is FREE --> 'qualifiers' --> 'FitnessComps Q1 Comp'
- If you can't use WODProof, have visible clock throughout the entire workout.
- 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. Videos must be uncut and unedited to accurately display the performance.
- Upload videos using a YouTube or Google Drive link.
This workout is time. Athletes will complete 8 Dumbbell Thrusters, followed by 8 single-arm box step-overs and finishing with 100 double-unders. This sequence will be repeated for 4 rounds.
The score will be the time taken to complete the workout - If you do not complete the workout then your score will be the total number of repetitions completed before the 12 minute time cap.
The total time cap for Q1.3 is 12 minutes.
Tiebreak:
If two or more athletes tie, the tiebreak will be the time it took to complete the first round. 116 repetitions.
Athlete's score will be the time it takes to complete 4 rounds. A total of 464 repetitions. If athletes do not complete the workout, their score will be the total number of repetitions completed within the 12-minute time cap.
Tiebreak: If two or more athletes tie, the tiebreak will be the time it took to complete the first round. 116 repetitions.
- The first rep starts with the dumbbells on the floor in front of the athlete. Hold the dumbbells in the front-rack position during the squat. Dumbbells move from the bottom of a front squat to full lockout overhead. A full squat clean into the thruster is allowed when the dumbbells are taken from the floor.
- The hip crease must clearly pass below the top of the knees in the bottom position. The rep is credited when the dumbbells are locked out overhead, with the hips, knees, and arms fully extended.
- Re-dipping during the press (i.e., performing a jerk) will result in a “no rep.”
- For every repetition of the dual dumbbell box step-over, the athlete starts with both feet on the ground and faceing the box.
- With the dumbbells supported in any position but not resting on the leg, the athlete must step on top of the box and then to the other side making contact with both feet. Only the athlete’s feet may make contact with the box.
- The rep is credited when both of the athlete’s feet are on the opposite side of the box.
- Box height: Male - 24"
- Box height: Female - 20"
- 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.
