FitnessComps - Q3
FC Benchmarks - Q3
AUG 4 - AUG 25
Q3.1
AUG 4 - AUG 11
For Time
40 Toes to Bar
20 Shuttle Runs (1 rep = 25ft out/25ft back)
20 Bar Muscle Ups
*10-minute Cap
For Time
40 Toes to Bar
20 Shuttle Runs (1 rep = 25ft out/25ft back)
20 Chest-to-bar pullups
*10-minute Cap
For Time
40 Toes to Bar
20 Shuttle Runs (1 rep = 25ft out/25ft back)
20 Pullups
*10-minute Cap
For Time
40 Hanging knee-raises
20 Shuttle Runs (1 rep = 25ft out/25ft back)
20 Jumping pullups
*10-minute Cap
For Time
40 Toes to Bar
20 Shuttle Runs (1 rep = 25ft out/25ft back)
20 Bar Muscle Ups
*10-minute Cap
For Time
40 Toes to Bar
20 Shuttle Runs (1 rep = 25ft out/25ft back)
20 Chest-to-bar pullups
*10-minute Cap
For Time
40 Toes to Bar
20 Shuttle Runs (1 rep = 25ft out/25ft back)
20 Pullups
*10-minute Cap
For Time
40 Hanging knee-raises
20 Shuttle Runs (1 rep = 25ft out/25ft back)
20 Jumping pullups
*10-minute Cap
Pull-up Bar
Space for Shuttle Runs
- 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.
- Any video recording is to be done using the WODProof app - Search under 'competitions/qualifiers' & Click --> 'FitnessComps Q3'
- 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.
Athletes who complete all 80 repetitions the quickest will win. If two or more athletes tie at the end of the workout, the tiebreak will go to the athlete who completed 40 Toes-to-bar/Hanging knee-raises 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.
- 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.
- Each rep of the shuttle run = 50 feet (15.24 m) 25 feet (7.62 m) down + 25 feet (7.62 m) back. Each rep starts with the feet clearly behind the start line. At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return.
Q3.2
AUG 11 - AUG 18
AMRAP
2 Snatches
40 Double Unders
(For the Snatches, Start at 135 lbs and go up 10# each round)
*10-minute Cap
AMRAP
2 Snatches
40 Double Unders
(For the Snatches, Start at 115 lbs and add 10 lbs each round)
*10-minute Cap
AMRAP
2 Snatches
40 Double Unders
(For the Snatches, Start at 105 lbs and add 10 lbs each round)
*10-minute Cap
AMRAP
2 Snatches
40 single-unders
(For the Snatches, Start at 95 lbs and add 10 lbs each round)
*10-minute Cap
AMRAP
2 Snatches
40 Double Unders
(For the Snatches, Start at 95 lbs and go up 10# each round)
*10-minute Cap
AMRAP
2 Snatches
40 Double Unders
(For the Snatches, Start at 65 lbs and add 10 lbs each round)
*10-minute Cap
AMRAP
2 Snatches
40 Double Unders
(For the Snatches, Start at 55 lbs and add 10 lbs each round)
*10-minute Cap
AMRAP
2 Snatches
40 single-unders
(For the Snatches, Start at 45 lbs and add 10 lbs each round)
*10-minute Cap
Barbell
Your Required Weights
Skipping Rope
- 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.
- Any video recording is to be done using the WODProof app - Search under 'competitions/qualifiers' & Click --> 'FitnessComps Q3'
- 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.
Athletes who complete the highest number of repetitions 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 snatch the quickest.
- 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.
- 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.
Q3.3
AUG 18 - AUG 25
5 Sets
In a 2 Minute Window:
12 Lateral Burpee Over Rower
12 Calorie Row
Max Thrusters (95 lb)
-rest 1 minute b/t sets-
*15-minute Time Cap
5 Sets
In a 2 Minute Window:
12 Lateral Burpee Over Rower
10 Calorie Row
Max Thrusters (95 lb)
-rest 1 minute b/t sets-
*15-minute Time Cap
5 Sets
In a 2 Minute Window:
12 Lateral Burpee Over Rower
10 Calorie Row
Max Thrusters (95 lb)
-rest 1 minute b/t sets-
*15-minute Time Cap
5 Sets
In a 2 Minute Window:
12 Lateral Burpee Over Rower
8 Calorie Row
Max Thrusters (65 lb)
-rest 1 minute b/t sets-
*15-minute Time Cap
5 Sets
In a 2 Minute Window:
12 Lateral Burpee Over Rower
12 Calorie Row
Max Thrusters (65 lb)
-rest 1 minute b/t sets-
*15-minute Time Cap
5 Sets
In a 2 Minute Window:
12 Lateral Burpee Over Rower
10 Calorie Row
Max Thrusters (65 lb)
-rest 1 minute b/t sets-
*15-minute Time Cap
5 Sets
In a 2 Minute Window:
12 Lateral Burpee Over Rower
10 Calorie Row
Max Thrusters (65 lb)
-rest 1 minute b/t sets-
*15-minute Time Cap
5 Sets
In a 2 Minute Window:
12 Lateral Burpee Over Rower
8 Calorie Row
Max Thrusters (45 lb)
-rest 1 minute b/t sets-
*15-minute Time Cap
Barbell
Your Required Weights
Rower
- 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.
- Any video recording is to be done using the WODProof app - Search under 'competitions/qualifiers' & Click --> 'FitnessComps Q3'
- 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.
Athletes who complete the highest number of Thrusters 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 row 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 8, 10 or 12 calories.
- The burpee over rower starts with the athlete touching their chest and thighs to the ground and finishes with the athlete jumping over the rower.
- In the bottom position, the athlete MUST be lateral to the rower. Athletes may step or jump in and out of the push-up position.
- A two-foot takeoff is always required, and the athlete’s feet must not touch the rower (Scaled division may step over).
- The rep counts when the athlete lands on the ground on the opposite side of the rower.
- The bar starts on the ground. No racks. The barbell moves from the bottom of a front squat to full lockout overhead. The hip crease must clearly pass bellow the top of the knees in the bottom position. A squat clean is permitted to start when the bar is taken from the ground. If the barbell is dropped it must settle before the athlete picks it back up.
- The rep is credited when the barbell is locked out overhead, with the hips, knees and arms fully extended and the bar directly over the middle of the athletes body.
