FC Benchmarks - Q4
FC Benchmarks - Q4
Nov 12 - Dec 3
Q4.1
Nov 12 - Nov 19
For Time
5 Rounds
10 Toes-to-bar
20 Wallballs (30 lb | 14 kg) to 10' target
40 Double-unders
*12-minute Cap
For Time
5 Rounds
10 Toes-to-bar
20 Wallballs (20 lb | 9 kg) to 10' target
40 Double-unders
*12-minute Cap
For Time
5 Rounds
10 Hanging knee-raises
20 Wallballs (14 Lb | 6.3 Kg) To 10' Target
40 Single-Unders
*12-minute Cap
For Time
5 Rounds
10 Toes-to-bar
20 Wallballs (20 lb | 9 kg) to 10' target
40 Double-unders
*12-minute Cap
For Time
5 Rounds
10 Toes-to-bar
20 Wallballs (20 lb | 9 kg) to 9' target
40 Double-unders
*12-minute Cap
For Time
5 Rounds
10 Toes-to-bar
20 Wallballs (14 lb | 6.3 kg) to 9' target
40 Double-unders
*12-minute Cap
For Time
5 Rounds
10 Hanging knee-raises
20 Wallballs (10 Lb | 4.5 Kg) To 9' Target
40 Single-Unders
*12-minute Cap
For Time
5 Rounds
10 Toes-to-bar
20 Wallballs (14 lb | 6.3 kg) to 9' target
40 Double-unders
*12-minute Cap
Pull-up Bar
Jump Rope
Wall Ball
Wall Space
- Any video recording is to be done using the WODProof app - Search under 'competitions/qualifiers' & Click --> 'FC Benchmarks Q4 Comp'
- 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.
Q4.1 is a triplet consisting of 5 rounds for time. Each round will be made up of 10 Toes-to-bar, followed by 20 wallballs & finishing with 40 double-unders. If there is a tiebreak needed, athletes will enter the time it takes to complete two full rounds. The time cap for this workout is 12 minutes.
Tiebreak:
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.
Athletes who complete the 5 rounds in the quickest amount of time will win. If athletes do not complete the 5 rounds in under 12 minutes, their score will be the total number of repetitions completed out of 300. 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.
- 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 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 Wallball to a 10 foot target and all female athletes will throw to a 9 foot target.
- 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.
Q4.2
Nov 19 - Nov 26
Part A - For Weight
0:00 - 6:00
Max Lift
1 Clean + 1 Front Squat + 1 Jerk
Part B - For Time
6:00 - 20:00
2 Rounds
16 Clean & Jerk (135 lb | 61 kg)
16 box jump overs (30 inch)
2 Rounds
12 Clean & Jerk (185 lb | 83 kg)
12 box jump overs (30 inch)
AMRAP
8 Clean & Jerk (225 lb | 102 kg)
8 box jump overs (30 inch)
*20-minute Cap
Part A - For Weight
0:00 - 6:00
Max Lift
1 Clean + 1 Front Squat + 1 Jerk
Part B - For Time
6:00 - 20:00
2 Rounds
16 Clean & Jerk (115 lb | 52 kg)
16 box jump overs (24 inch)
2 Rounds
12 Clean & Jerk (135 lb | 61 kg)
12 box jump overs (24 inch)
AMRAP
8 Clean & Jerk (185 lb | 83 kg)
8 box jump overs (24 inch)
*20-minute Cap
Part A - For Weight
0:00 - 6:00
Max Lift
1 Clean + 1 Front Squat + 1 Jerk
Part B - For Time
6:00 - 20:00
2 Rounds
16 Clean & Jerk (95 lb | 43 kg)
16 box step overs (24 inch)
2 Rounds
12 Clean & Jerk (115 lb | 52 kg)
12 box step overs (24 inch)
AMRAP
8 Clean & Jerk (135 lb | 61 kg)
8 box step overs (24 inch)
*20-minute Cap
Part A - For Weight
0:00 - 6:00
Max Lift
1 Clean + 1 Front Squat + 1 Jerk
Part B - For Time
6:00 - 20:00
2 Rounds
16 Clean & Jerk (115 lb | 52 kg)
16 box jump overs (24 inch)
2 Rounds
12 Clean & Jerk (135 lb | 61 kg)
12 box jump overs (24 inch)
AMRAP
8 Clean & Jerk (155 lb | 70 kg)
8 box jump overs (24 inch)
*20-minute Cap
Part A - For Weight
0:00 - 6:00
Max Lift
1 Clean + 1 Front Squat + 1 Jerk
Part B - For Time
6:00 - 20:00
2 Rounds
16 Clean & Jerk (85 lb | 38 kg)
16 box jump overs (24 inch)
2 Rounds
12 Clean & Jerk (115 lb | 52 kg)
12 box jump overs (24 inch)
AMRAP
8 Clean & Jerk (145 lb | 65 kg)
8 box jump overs (24 inch)
*20-minute Cap
Part A - For Weight
0:00 - 6:00
Max Lift
1 Clean + 1 Front Squat + 1 Jerk
Part B - For Time
6:00 - 20:00
2 Rounds
16 Clean & Jerk (65 lb | 29 kg)
16 box jump overs (20 inch)
2 Rounds
12 Clean & Jerk (85 lb | 38 kg)
12 box jump overs (20 inch)
AMRAP
8 Clean & Jerk (115 lb | 52 kg)
8 box jump overs (20 inch)
*20-minute Cap
Part A - For Weight
0:00 - 6:00
Max Lift
1 Clean + 1 Front Squat + 1 Jerk
Part B - For Time
6:00 - 20:00
2 Rounds
16 Clean & Jerk (55 lb | 25 kg)
16 box step overs (20 inch)
2 Rounds
12 Clean & Jerk (65 lb | 29 kg)
12 box step overs (20 inch)
AMRAP
8 Clean & Jerk (85 lb | 38 kg)
8 box step overs (20 inch)
*20-minute Cap
Part A - For Weight
0:00 - 6:00
Max Lift
1 Clean + 1 Front Squat + 1 Jerk
Part B - For Time
6:00 - 20:00
2 Rounds
16 Clean & Jerk (65 lb | 29 kg)
16 box jump overs (20 inch)
2 Rounds
12 Clean & Jerk (85 lb | 38 kg)
12 box jump overs (20 inch)
AMRAP
8 Clean & Jerk (105 lb | 47 kg)
8 box jump overs (20 inch)
*20-minute Cap
Barbell
Your Required Weights
Plyo Box
- Any video recording is to be done using the WODProof app - Search under 'competitions/qualifiers' & Click --> 'FC Benchmarks Q4 Comp'
- 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.
This workout is a 2 part workout. Part A - on the 0-minute mark you will have 6 minutes to complete a max lift of the following complex: 1 clean, 1 front squat and 1 jerk. Athletes will be allowed assistance with loading their barbells.
Once the clock reaches the 6-minute mark, you will move directly into Part B. Athletes will have 14 minutes to complete 2 rounds of 16 clean & jerks & 16 box jump overs, followed by 2 rounds of 12 clean & jerks and 12 box jump overs. Then finishing with an AMRAP of 8 clean & jerks and 8 box jump overs. As reps decrease, the weight of the barbell will increase.
The total time cap for Q4.2 is 20 minutes.
Tiebreak:
If two or more athletes tie, the tiebreak will be the heaviest successful lift in Part A.
The athlete's score will be a combination of the weight lifted in Part A plus the total number of repetitions completed in Part B. For example: if an athlete lifts 200lbs in Part A and completes 200 reps in Part B, their total score is 400.
If two or more athletes tie, the tiebreak will be the heaviest successful lift in Part A.
- The complex will begin with a clean, both a power clean and squat clean are permitted. This portion of the complex is completed with the athlete standaing tall, hips and knees extended, barbell in the front rack position.
- Athletes will then complete a front squat. In the bottom position, the hip crease will pass below the top of the knee and finish with the athlete standing tall.
- Athletes will finish with a jerk. Press, Push Jerk and split jerk are all permitted. Athletes will be credited with a successful lift with the barbell overhead, arms, hips and kness locked out and feet together.
- Athletes are allowed assistance loading and unloading the barbell,
- In the box jump-over, there is no requirement to stand tall while on top of the box.
- A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
- The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, OR the athlete may jump completely over the box.
- If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.
- Each rep is credited when the athlete lands on opposite side, where they may begin their next rep.
- For each repetition of the box step-over, the athlete starts with both feet on the ground.
- 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.
- Start each rep with the barbell on the ground. Touch and go is permitted, but NO bouncing or dropping and catching the barbell on the rebound.
- If dropped, the barbell must settle on the ground before the start of the next rep.
- Power cleans, Squat cleans, and Split cleans are permitted, but Hang cleans are not allowed.
- The barbell must make contact with the shoulders.
- It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
- The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended.
- A strict press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
- ** Athletes may receive assistance adjusting loading on barbells **
Q4.3
Nov 26 - Dec 03
For Time
10 Devils Press (70 lb) | (32.5 kg)
15 Bar muscle ups
20 Strict Handstand pushups
30 DB Front Squats (70 lb) | (32.5 kg)
20 Strict Handstand pushups
15 Bar muscle ups
10 Devils Press (70 lb) | (32.5 kg)
*16-minute Cap
For Time
10 Devils Press (50 lb) | (22.5 kg)
15 Chest-to-bar pullups
20 Handstand pushups
30 DB Front Squats (50 lb) | (22.5 kg)
20 Handstand pushups
15 Chest-to-bar pullups
10 Devils Press (50 lb) | (22.5 kg)
*16-minute Cap
For Time
10 Devils Press (35 lb) | (15 kg)
15 Jumping pullups
20 Hand-release pushups
30 DB Front Squats (35 lb) | (15 kg)
20 Hand-release pushups
15 Jumping pullups
10 Devils Press (35 lb) | (15 kg)
*16-minute Cap
For Time
10 Devils Press (50 lb) | (22.5 kg)
15 pullups
20 Handstand pushups
30 DB Front Squats (50 lb) | (22.5 kg)
20 Handstand pushups
15 pullups
10 Devils Press (50 lb) | (22.5 kg)
*16-minute Cap
For Time
10 Devils Press (50 lb) | (22.5 kg)
15 Bar muscle ups
20 Strict Handstand pushups
30 DB Front Squats (50 lb) | (22.5 kg)
20 Strict Handstand pushups
15 Bar muscle ups
10 Devils Press (50 lb) | (22.5 kg)
*16-minute Cap
For Time
10 Devils Press (35 lb) | (15 kg)
15 Chest-to-bar pullups
20 Handstand pushups
30 DB Front Squats (35 lb) | (15 kg)
20 Handstand pushups
15 Chest-to-bar pullups
10 Devils Press (35 lb) | (15 kg)
*16-minute Cap
For Time
10 Devils Press (20 lb) | (10 kg)
15 Jumping pullups
20 Hand-release pushups
30 DB Front Squats (20 lb) | (10 kg)
20 Hand-release pushups
15 Jumping pullups
10 Devils Press (20 lb) | (10 kg)
*16-minute Cap
For Time
10 Devils Press (35 lb) | (15 kg)
15 pullups
20 Handstand pushups
30 DB Front Squats (35 lb) | (15 kg)
20 Handstand pushups
15 Pullups
10 Devils Press (35 lb) | (15 kg)
*16-minute Cap
- Any video recording is to be done using the WODProof app - Search under 'competitions/qualifiers' & Click --> 'FC Benchmarks Q4 Comp'
- 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.
Workout Q4.3 is a classic chipper.
It will begin with 10 Devils Press, followed by 15 bar Muscle ups, 20 strict Hand-stand pushups, and 30 Dumbbell Front squats.Athletes will then work their way back down beginning with 20 strict handstand pushups, followed by 15 bar muscle ups, and finishing with 10 Devils Press.
The timecap for Q4.3 is 16-minutes.
Tiebreak:
If two or more athletes tie, the tiebreak will be whoever completes 10 Devils press & 15 Bar muscle ups (pullup variation) the quickest.
The athletes' score will be the time it takes to complete all 120 repetitions. If an athlete does not complete the entire workout within the time frame, their score will be the number of reps completed within 16 minutes.
If two or more athletes tie, the tiebreak will be whoever completes 10 Devils press & 15 Bar muscle ups(pullup variation) the quickest.
- The Devils Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell snatch.
- Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with the chest & thighs making contact with the floor.
- From here, the athlete will jump to their feet, never taking their hands from the dumbbells.
- Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.
- Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells
- BEFORE STARTING - Athletes must measure and tape out a box that is 36 inches wide and 24 inches deep where they will perform their handstand push-ups.
- 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, and palms in the required rectangle. Fingers may extend past the tape.
- At the bottom, the athlete's head must make contact with the ground surface. The athlete may perform these strict (rx division) or kipping (intermediate/masters division).
- 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 rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed.
- The dumbbells must be held on the shoulders. Both hands must remain on the dumbbells for the entirety of the movement.
- At the bottom of the squat, the hip crease must pass below the top of the knees.
- At the top, the hips and knees must be fully extended. Only one set of dumbbells may be used.
- The athlete must begin with a hang below the bar with arms extended and feet off the ground.
- Kipping the muscle up is allowed, but the feet may not rise above the height of the bar during the kip.
- At the top, the rep is credited when the arms are fully locked out in the support position above the bar, with the shoulders over 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.
- At the begining of the rep, the arms must be fully extended, 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.
- At the beginning of the rep, the arms must be fully extended, 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.
