FC Benchmarks - Q2
FC Benchmarks - Q2
Apr 23 - May 14
Event 1
Apr 23 - Apr 30
For Time + Weight
Part A - 0:00 - 8:00
3 Rounds:
6 Deadlifts (275 lbs)
12 Toes-to-bar
... Directly Into ...
Part B - 8:00 - 14:00
1 Deadlift + 1 Hang-Clean + 1 Jerk
*14-minute Cap
For Time + Weight
Part A - 0:00 - 8:00
3 Rounds:
6 Deadlifts (225 lbs)
12 Toes-to-bar
... Directly Into ...
Part B - 8:00 - 14:00
1 Deadlift + 1 Hang-Clean + 1 Jerk
*14-minute Cap
For Time + Weight
Part A - 0:00 - 8:00
3 Rounds:
6 Deadlifts (185 lbs)
12 Hanging Knee-Raises
... Directly Into ...
Part B - 8:00 - 14:00
1 Deadlift + 1 Hang-Clean + 1 Jerk
*14-minute Cap
For Time + Weight
Part A - 0:00 - 8:00
3 Rounds:
6 Deadlifts (225 lbs)
12 Toes-to-bar
... Directly Into ...
Part B - 8:00 - 14:00
1 Deadlift + 1 Hang-Clean + 1 Jerk
*14-minute Cap
For Time + Weight
Part A - 0:00 - 8:00
3 Rounds:
6 Deadlifts (175 lbs)
12 Toes-to-bar
... Directly Into ...
Part B - 8:00 - 14:00
1 Deadlift + 1 Hang-Clean + 1 Jerk
*14-minute Cap
For Time + Weight
Part A - 0:00 - 8:00
3 Rounds:
6 Deadlifts (155 lbs)
12 Toes-to-bar
... Directly Into ...
Part B - 8:00 - 14:00
1 Deadlift + 1 Hang-Clean + 1 Jerk
*14-minute Cap
For Time + Weight
Part A - 0:00 - 8:00
3 Rounds:
6 Deadlifts (115 lbs)
12 Hanging Knee-Raises
... Directly Into ...
Part B - 8:00 - 14:00
1 Deadlift + 1 Hang-Clean + 1 Jerk
*14-minute Cap
For Time + Weight
Part A - 0:00 - 8:00
3 Rounds:
6 Deadlifts (155 lbs)
12 Toes-to-bar
... Directly Into ...
Part B - 8:00 - 14:00
1 Deadlift + 1 Hang-Clean + 1 Jerk
*14-minute Cap
Pull-Up Bar
Barbell
Your Required Weights
- Filming is to be done through with a visible scoreclock throughout the 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, 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 a 2 part workout.
Part A:
On the 0-minute mark athletes will have 8 minutes to complete 3 Rounds of 6 Deadlifts, followed by 12 Toes to bar.
Once completed, athletes will move directly into Part B. If you do NOT complete the 3 rounds in 8 minutes you must still move directly into part B on the 8 minute mark.
Part B:
Athletes will then have 6-minutes to establish a max lift for the following complex: 1 deadlift, 1 hang clean & 1 Jerk. The barbell must not come in contact with the ground throughout the lift.
The timecap for Q2.1 is 14 minutes.
Tiebreak:
If two or more athletes complete the workout in the same amount of time, the tiebreak will go to the athlete who completed their last set of deadlifts the quickest.
Athletes who perform the 3 rounds in Part A the quickest will rank the highest. If two or more athletes complete the workout in the same amount of time, the tiebreak will go to the athlete who completed their last set of deadlifts the quickest.
- The barbell starts on the ground.
- Collars must be placed outside the plates during all attempts.
- Athletes MUST declare the load they are attempting before starting the lift.
- Hands must be outside the knees and arms must be straight throughout.
- Sumo deadlifts are NOT allowed. No bouncing.
- The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.
- Another person may assist with changing the load.
- After finishing the final lift, remove and film all plates used on the bar to verify the load.
- 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.
- The complex will consist of 1 deadlift + 1 hang clean + 1 jerk. A power clean, split clean or squat clean are permitted for the hang clean.
- The barbell must not touch the ground throughout the complex once it is lifted for the original clean. The hang clean will be credited when the barbell is in the front rack position with the athlete standing tall.
- A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
- The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.
Event 2
Apr 30 - May 7
AMRAP: 10
7 Strict HSPU
7 Burpee box jump-overs (24")
7 Bar muscle ups
*10-minute Cap
AMRAP: 10
7 HSPU
7 Burpee box jump-overs (24")
7 Chest-to-bar Pullups
*10-minute Cap
AMRAP: 10
7 Hand-release Pushups
7 Burpee box jump-overs (24")
7 Jumping Pullups
*10-minute Cap
AMRAP: 10
7 HSPU
7 Burpee box jump-overs (24")
7 Pullups
*10-minute Cap
AMRAP: 10
7 Strict HSPU
7 Burpee box jump-overs (20")
7 Bar muscle ups
*10-minute Cap
AMRAP: 10
7 HSPU
7 Burpee box jump-overs (20")
7 Chest-to-bar Pullups
*10-minute Cap
AMRAP: 10
7 Hand-release Pushups
7 Burpee box jump-overs (20")
7 Jumping Pullups
*10-minute Cap
AMRAP: 10
7 HSPU
7 Burpee box jump-overs (20")
7 Pullups
*10-minute Cap
Wall Space
Plyo Box
Pull-Up Bar
- 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.
Q2.2 is a 10-minute AMRAP.
Each round will be made up of 7 strict handstand push-ups, followed by 7 burpee box jump-overs and 7 bar muscle ups. Athletes will have pull-up & push-up variations available for each division.
Athletes repeat this sequence for 10 minutes and their score will be based on the total reps completed.
Tiebreak:
If 2 or more athletes complete the same number of reps after 10 minutes, the tiebreak will be awarded to the athlete who completes their last set of 7 muscle ups/pull-ups the quickest.
Athletes who accumulate the highest number of repetitions throughout the 10 minutes will win. If two or more athletes tie at the end of the workout, the tiebreak will go to the athlete who completed their last set of 7 muscle ups/pull-ups the quickest.
- 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 STRICT Handstand Push-Ups.
- If the head and hands are on different surfaces, the surfaces must be level.
- 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.
- The burpee box jump-over starts with the athlete touching their chest and thighs to the ground and finishes with the athlete jumping over the box.
- In the bottom position, the athlete may be facing or lateral to the box. Athletes may step or jump in and out of the push-up position.
- A two-foot takeoff is always required, and only the athlete’s feet may touch the box (Scaled division may step up).
- After landing on the box, the athlete may jump or step off to the other side.
- Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
- There is no requirement to stand tall while on top of the box.
- The rep counts when the athlete lands on the ground on the opposite side of the box.
- 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 of a dip to lockout over the bar.
- 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 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.
Event 3
May 7 - May 14
4 Rounds
10 Devils Press (50 lbs)
25 Double-Unders
10 DB Thrusters (50 Lbs)
25 Double-Unders
*16-minute Cap
4 Rounds
10 Devils Press (50 lbs)
25 Double-Unders
10 DB Thrusters (50 Lbs)
25 Double-Unders
*16-minute Cap
4 Rounds
10 Devils Press (35 lbs)
25 Single-Unders
10 DB Thrusters (35 Lbs)
25 Single-Unders
*16-minute Cap
4 Rounds
10 Devils Press (50 lbs)
25 Double-Unders
10 DB Thrusters (50 Lbs)
25 Double-Unders
*16-minute Cap
4 Rounds
10 Devils Press (35 lbs)
25 Double-Unders
10 DB Thrusters (35 Lbs)
25 Double-Unders
*16-minute Cap
4 Rounds
10 Devils Press (35 lbs)
25 Double-Unders
10 DB Thrusters (35 Lbs)
25 Double-Unders
*16-minute Cap
4 Rounds
10 Devils Press (20 lbs)
25 Single-Unders
10 DB Thrusters (20 Lbs)
25 Single-Unders
*16-minute Cap
4 Rounds
10 Devils Press (35 lbs)
25 Double-Unders
10 DB Thrusters (35 Lbs)
25 Double-Unders
*16-minute Cap
Jump Rope
2 Dumbbells
- 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.
Workout Q2.3 is 4 rounds for time.
Athletes will begin each round with 10 devils press followed by 25 double-unders. Once completed they move directly into 10 dumbbell thrusters followed by 25 double-unders.
Athletes will complete this sequence 4 times. The timecap for Q2.3 is 16 minutes.
Tiebreak:
If 2 or more athletes complete the workout at the same time, the tiebreak will be awarded to the athlete who completes their first 2 rounds the quickest.
Athletes who complete the 4 rounds the quickest, within the 16-minute time cap 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 the quickest.
- The chest and thighs must touch the ground in the bottom position of the burpee between dumbbells.
- The dumbbells must move in a continuous motion overhead. No clean and jerk.
- The rep is credited when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body.
- 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.”
- 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.
