SPRING AWAKENING Comp
SPRING AWAKENING
May 2 - May 30
BAMBI
May 2 - May 9
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Chest-to-bar
10 Squat Cleans (135lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Chest-to-bar
8 Squat Cleans (185lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Chest-to-bar
Max Squat Cleans (225lb)
*15-minute Cap
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Pull-ups
10 Squat Cleans (115lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Pull-Ups
8 Squat Cleans (155lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Pull-Ups
Max Squat Cleans (205lb)
*15-minute Cap
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Jumping Pull-Ups
10 Squat Cleans (95lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Jumping Pull-Ups
8 Squat Cleans (115lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Jumping Pull-Ups
Max Squat Cleans (135lb)
*15-minute Cap
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Pull-Ups
10 Squat Cleans (115lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Pull-Ups
8 Squat Cleans (135lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Pull-Ups
Max Squat Cleans (155lb)
*15-minute Cap
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Chest-to-bar
10 Squat Cleans (95lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Chest-to-bar
8 Squat Cleans (125lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Chest-to-bar
Max Squat Cleans (155lb)
*15-minute Cap
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Pull-ups
10 Squat Cleans (85lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Pull-Ups
8 Squat Cleans (115lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Pull-Ups
Max Squat Cleans (145lb)
*15-minute Cap
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Jumping Pull-Ups
10 Squat Cleans (55lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Jumping Pull-Ups
8 Squat Cleans (75lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Jumping Pull-Ups
Max Squat Cleans (95lb)
*15-minute Cap
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Pull-Ups
10 Squat Cleans (65lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Pull-Ups
8 Squat Cleans (85lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Pull-Ups
Max Squat Cleans (105lb)
*15-minute Cap
Barbell
Your Required Weights
Pull-up Bar
Video submissions will only be required if you finish in the top 10 position of any event. Those participating for fun are not required to submit videos along with their performance.
- Please set video in a horizontal/landscape position.
- Prior to the workout, we recommend measuring and drawing an 8' x 8' ft Square and two lines - one through the center from left to right, and another from top to bottom.
- Set up the camera 7 feet away from the front, left corner at a height of 24" - 36" off the ground. The camera should be perpendicular to the ground.
- Also, 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.
- If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Filming is to be done through the WODProof app under the 'Spring Awakening Comp'. You can find our logo located under 'qualifiers'.
- Athletes who choose to submit a video must do so through YouTube or Google Drive.
This workout begins with the athlete standing under the pull-up bar. At the start of the clock, the athlete will have 5 minutes to perform 2 rounds of 15 chest-to-bar pull-ups, followed by 10 squat cleans. If the athlete does not complete all 50 repetitions within 5 minutes, their workout is over.
There is no built-in rest.
If all 50 repetitions are completed within the 5-minute window, the athlete will earn an additional 5 minutes to perform another 2 rounds of 15 chest-to-bar pull-ups, 8 Squat Cleans, at a heavier weight. If all 94 repetitions (50 from section 1, plus 44 from section 2) are completed by the 10-minute mark, the athlete will begin another round and the time cap will be extended by an additional 5 minutes.
The final round will consist of 15 chest-to-bar pull-ups and max repetitions of squat cleans at a heavier weight, until the time cap is up at the 15-minute mark.
This workout is over when the athlete fails to complete all the repetitions within the cutoff time for that round. The final round ends at the 15-minute mark. The athlete’s score is the number of repetitions completed up to their cutoff time.
In this workout, another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.
Tiebreak:
The scoring for this workout includes a tiebreak. At the end of each set of pull-ups, the time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field where you will enter the time at which you completed your last set of pull-ups.
- 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.
- The athlete must pass through a full squat with hips below the knees. Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.
- The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
- This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. Overhand, underhand or mixed grip are all permitted.
- The rep is credited when the chest clearly comes into contact with the bar below the collarbone. 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.
- This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground.
- The rep is credited when the chin breaks the horizontal plane of the bar. 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.
- 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 and mixed grips are all permitted.
- The rep is credited when the chin breaks the horizontal plane of the bar. 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.
Fast & Furious
May 9 - May 16
For TIME
3 ROUNDS
10 Overhead Squats (95lb)
15 Lateral Burpees Over Bar
10 Power Snatches (95lb)
*9-minute Cap
For TIME
3 ROUNDS
10 Overhead Squats (95lb)
15 Lateral Burpees Over Bar
10 Power Snatches (95lb)
*9-minute Cap
For TIME
3 ROUNDS
10 Overhead Squats (65lb)
15 Lateral Burpees Over Bar
10 Power Snatches (65lb)
*9-minute Cap
For TIME
3 ROUNDS
10 Overhead Squats (95lb)
15 Lateral Burpees Over Bar
10 Power Snatches (95lb)
*9-minute Cap
For TIME
3 ROUNDS
10 Overhead Squats (65lb)
15 Lateral Burpees Over Bar
10 Power Snatches (65lb)
*9-minute Cap
For TIME
3 ROUNDS
10 Overhead Squats (65lb)
15 Lateral Burpees Over Bar
10 Power Snatches (65lb)
*9-minute Cap
For TIME
3 ROUNDS
10 Overhead Squats (45lb)
15 Lateral Burpees Over Bar
10 Power Snatches (45lb)
*9-minute Cap
For TIME
3 ROUNDS
10 Overhead Squats (65lb)
15 Lateral Burpees Over Bar
10 Power Snatches (65lb)
*9-minute Cap
Barbell
Your Required Weights
Video submissions will only be required if you finish in the top 10 position of any event. Those participating for fun are not required to submit videos along with their performance.
- Please set video in a horizontal/landscape position.
- Prior to the workout, we recommend measuring and drawing an 8' x 8' ft Square and two lines - one through the center from left to right, and another from top to bottom.
- Set up the camera 7 feet away from the front, left corner at a height of 24" - 36" off the ground. The camera should be perpendicular to the ground.
- Also, 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.
- If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Filming is to be done through the WODProof app under the 'Spring Awakening Comp'. You can find our logo located under 'qualifiers'.
- Athletes who choose to submit a video must do so through YouTube or Google Drive.
At the start of the ascending clock, the athlete will be standing tall and may begin their set of 10 Overhead Squats. Once the 10 Overhead Squats have been completed, they can begin their 15 Lateral Burpees Over Bar.
After those repetitions are done, the athlete can begin 10 Power Snatches. Once the 10th Power Snatch is complete, the athlete will move back to Overhead Squats and continue until 3 rounds have been completed.
Tiebreak:
If two or more athletes finish the workout at the same time, the tiebreak will be the time you finish 1 round of the workout.
- 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.
- Athletes must use a barbell with 18-inch plates.
- Athletes may jump or step back to reach the bottom position with the chest and thighs touching the ground simultaneously.
- Stepping and/or jumping back to the starting position are both permitted. Athletes must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted.
- Scaled divisions may step over the bar.
- The rep is credited when both feet have touched the ground on the opposite side of the barbell.
- The barbell begins on the ground and must be lifted overhead in one motion. Power snatches are required. This is not a ground-to-overhead any way. A clean and jerk is a no rep.
- Touch and go is permitted but deliberately bouncing the barbell is not. The bar can be dropped from overhead. If a barbell is dropped, the barbell must settle on the ground before the athlete begins the next repetition.
- 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.
Free rein
May 16 - May 23
For TIME, partitioned any way
300 Double-unders
150 Wallballs (20lb) (10' target)
75 Toes-to-bar
*20-minute Cap
For TIME, partitioned any way
300 Double-unders
150 Wallballs (20lb) (10' target)
75 Toes-to-bar
*20-minute Cap
For TIME, partitioned any way
300 Single-unders
150 Wallballs (14lb) (10' target)
75 Hanging Knee Raises
*20-minute Cap
For TIME, partitioned any way
300 Double-unders
150 Wallballs (20lb) (10' target)
75 Toes-to-bar
*20-minute Cap
For TIME, partitioned any way
300 Double-unders
150 Wallballs (14lb) (9' target)
75 Toes-to-bar
*20-minute Cap
For TIME, partitioned any way
300 Double-unders
150 Wallballs (14lb) (9' target)
75 Toes-to-bar
*20-minute Cap
For TIME, partitioned any way
300 Single-unders
150 Wallballs (10lb) (9' target)
75 Hanging Knee Raises
*20-minute Cap
For TIME, partitioned any way
300 Double-unders
150 Wallballs (14lb) (9' target)
75 Toes-to-bar
*20-minute Cap
Jump Rope
Wallball
Pull-up Bar
Video submissions will only be required if you finish in the top 10 position of any event. Those participating for fun are not required to submit videos along with their performance.
- Please set video in a horizontal/landscape position.
- Prior to the workout, we recommend measuring and drawing an 8' x 8' ft Square and two lines - one through the center from left to right, and another from top to bottom.
- Set up the camera 7 feet away from the front, left corner at a height of 24" - 36" off the ground. The camera should be perpendicular to the ground.
- Also, 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.
- If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Filming is to be done through the WODProof app under the 'Spring Awakening Comp'. You can find our logo located under 'qualifiers'.
- Athletes who choose to submit a video must do so through YouTube or Google Drive.
At the start of an ascending clock, athletes may perform 300 double-unders, 150 wall-ball shots and 75 toes to bar. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.
Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only at the start of the clock may the athlete touch the medicine ball, pullup bar, or jump rope and begin the workout.
Tiebreak:
If two or more athletes finish the workout at the same time, the tiebreak will be the time you finish all 300 of your double-unders or single-unders.
- 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.
- 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.
- 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. An 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. An 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.
TRIPLETS
May 23 - May 30
FOR REPETITIONS
13-Minute AMRAP
3,3,3...6,6,6...9,9,9
Deadlifts (275lb)
Box Jump-overs
Handstand Pushups
*13-minute Cap
FOR REPETITIONS
13-Minute AMRAP
3,3,3...6,6,6...9,9,9
Deadlifts (225lb)
Box Jump-overs
Handstand Pushups
*13-minute Cap
FOR REPETITIONS
13-Minute AMRAP
3,3,3...6,6,6...9,9,9
Deadlifts (135lb)
Box Step-overs
Hand-release Pushups
*13-minute Cap
FOR REPETITIONS
13-Minute AMRAP
3,3,3...6,6,6...9,9,9
Deadlifts (225lb)
Box Jump-overs
Handstand Pushups
*13-minute Cap
FOR REPETITIONS
13-Minute AMRAP
3,3,3...6,6,6...9,9,9
Deadlifts (185lb)
Box Jump-overs
Handstand Pushups
*13-minute Cap
FOR REPETITIONS
13-Minute AMRAP
3,3,3...6,6,6...9,9,9
Deadlifts (155lb)
Box Jump-overs
Handstand Pushups
*13-minute Cap
FOR REPETITIONS
13-Minute AMRAP
3,3,3...6,6,6...9,9,9
Deadlifts (95lb)
Box Step-overs
Hand-release Pushups
*13-minute Cap
FOR REPETITIONS
13-Minute AMRAP
3,3,3...6,6,6...9,9,9
Deadlifts (155lb)
Box Jump-overs
Handstand Pushups
*13-minute Cap
Barbell
Your Required Weights
Plyo Box
Video submissions will only be required if you finish in the top 10 position of any event. Those participating for fun are not required to submit videos along with their performance.
- Please set video in a horizontal/landscape position.
- Prior to the workout, we recommend measuring and drawing an 8' x 8' ft Square and two lines - one through the center from left to right, and another from top to bottom.
- Set up the camera 7 feet away from the front, left corner at a height of 24" - 36" off the ground. The camera should be perpendicular to the ground.
- Also, 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.
- If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Filming is to be done through the WODProof app under the 'Spring Awakening Comp'. You can find our logo located under 'qualifiers'.
- Athletes who choose to submit a video must do so through YouTube or Google Drive.
The workout begins with the bar on the ground and the athlete standing tall. At the start of the clock, the athlete will pick up the bar and begin the deadlifts. Once the deadlifts are complete, they will move on to box jump-overs. Finally, after they are finished their box jump-overs, they will move on to the wall OR floor to perform handstand pushups or hand release pushups. They will follow the rep scheme and add 3 reps to each round for each movement.
Tiebreak:
The athlete's score will be the number of reps they complete in 13-minute time cap. The tiebreak for this workout will be the time after each set is completed. Example: the time after 3-3-3, the time after 6-6-6 etc.
- This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.
- 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 counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
- In the box step-over, there is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on 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. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
- Before starting, athletes must measure and tape out a 36 x 24 inch rectangle box against the wall 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 or kipping.
- 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.
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
50lb / 22.5KG
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
35lb / 15KG
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
35lb / 15KG
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
20lb / 10KG
For Repetitions
0:00 - 5:00
Beginning On a 5 minute clock, Complete 2 rounds of:
15 Chest-to-bar
10 Squat Cleans (95/135 Lb)
5:00 - 10:00
If completed before 5 minutes, add 5 minutes to the clock and proceed with 2 rounds of:
15 Chest-to-bar
8 Squat Cleans (185 Lb)
10:00 - 15:00
If completed before 10 minutes, add 5 minutes to the clock and proceed with:
15 Chest-to-bar
MAx Squat Cleans (225 Lb)
*15-minute Cap
The Alternator
Jan 10 - JAN 17
9 -Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
50lb / 22.5KG
9 -Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
35lb / 15KG
9 -Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
35lb / 15KG
9 -Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
20lb / 10KG
Men
Women
Rx
9-Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
50lb / 22.5kg
Scaled
9-Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
35lb / 15kg
Rx
9-Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
35lb / 15kg
Scaled
9-Minute Cap
2 Rounds
21 alternating snatches
50 alternating db lunges
21 alternating hang clean & jerks
Weight:
20lb / 10kg
1 Dumbbell
Video submissions are required for athletes seeking a prize. However, if any athlete finishes in the top 5 of any workout, they must submit the corresponding video in order for the score to be upheld. Those participating for fun are not required to submit videos along with their performance.
- Please set video in a horizontal/landscape position.
- Prior to the workout, we recommend measuring and drawing an 8' x 8' ft Square and two lines - one through the center from left to right, and another from top to bottom.
- Set up the camera 7 feet away from the front, left corner at a height of 24" - 36" off the ground. The camera should be perpendicular to the ground.
- Also, 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.
- If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Athletes must use Wodproof with the FitnessComps logo, if submitting videos.
- Athletes who choose to submit a video must do so through YouTube or Google Drive.
Event #2 will be 2 rounds for time, with a 9-minute cap. Athletes will be standing tall with the dumbbell staged on the floor in front of them.
At the start of the clock, athletes will begin with 21 alternating dumbbell snatches followed by 50 alternating dumbbell lunges. Finally, they will finish off the round with 21 alternating hang clean and jerks. This sequence will be repeated twice.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 9-minute time cap.
- 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.
- Each lunge begins with the dumbbell on one or accross both shoulders of the athlete. One hand must remain in contact with the dumbbell at all times.
- At the bottom of the lunge, the trailing knee must make contact with the ground and athletes must alternate legs every repetition. You will be required to step forward NOT backward when completing the lunges. The rep is credited once the athlete is standing tall with their feet together, knees and hips are fully extended.
- After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder.
- Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. The non-working hand may not come into contact with the body.
- At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
QUARANTINE GYMNAST
JAN 17 - JAN 24
25-Minute Cap
100 Double-unders
21 Pistols
21 Handstand push-ups
100 Double-unders
15 Pistols
15 Handstand push-ups
100 Double-unders
9 Pistols
9 Handstand push-ups
Weight:
N/A
25-Minute Cap
200 Single-unders
21 Goblet Squats
21 Hand-release push-ups
200 Single-unders
15 Goblet Squats
15 Hand-release push-ups
200 Single-unders
9 Goblet Squats
9 Hand-release push-ups
Weight:
35Lb / 15Kg
25-Minute Cap
100 Double-unders
21 Pistols
21 Handstand push-ups
100 Double-unders
15 Pistols
15 Handstand push-ups
100 Double-unders
9 Pistols
9 Handstand push-ups
Weight:
N/A
25-Minute Cap
200 Single-unders
21 Goblet Squats
21 Hand-release push-ups
200 Single-unders
15 Goblet Squats
15 Hand-release push-ups
200 Single-unders
9 Goblet Squats
9 Hand-release push-ups
Weight:
20Lb / 10Kg
Men
Women
Rx
25-Minute Cap
100 Double-unders
21 Pistols
21 Handstand push-ups
100 Double-unders
15 Pistols
15 Handstand push-ups
100 Double-unders
9 Pistols
9 Handstand push-ups
Weight:
N/A
Scaled
25-Minute Cap
200 Single-unders
21 Goblet Squats
21 Hand-relase push-ups
200 Single-unders
15 Goblet Squats
15 Hand-release push-ups
200 Single-unders
9 Goblet Squats
9 Hand-release push-ups
Weight:
35lb / 15kg
Rx
25-Minute Cap
100 Double-unders
21 Pistols
21 Handstand push-ups
100 Double-unders
15 Pistols
15 Handstand push-ups
100 Double-unders
9 Pistols
9 Handstand push-ups
Weight:
N/A
Scaled
25-Minute Cap
200 Single-unders
21 Goblet Squats
21 Hand-relase push-ups
200 Single-unders
15 Goblet Squats
15 Hand-release push-ups
200 Single-unders
9 Goblet Squats
9 Hand-release push-ups
Weight:
20Lb / 10KG
Rx
Jump rope
Measuring tape
Marking tape
Scaled
Jump rope
1 Dumbbell
Video submissions are required for athletes seeking a prize. However, if any athlete finishes in the top 5 of any workout, they must submit the corresponding video in order for the score to be upheld. Those participating for fun are not required to submit videos along with their performance.
- Please set video in a horizontal/landscape position.
- Prior to the workout, we recommend measuring and drawing an 8' x 8' ft Square and two lines - one through the center from left to right, and another from top to bottom.
- Set up the camera 7 feet away from the front, left corner at a height of 24" - 36" off the ground. The camera should be perpendicular to the ground.
- Also, 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.
- If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Athletes must use Wodproof with the FitnessComps logo, if submitting videos.
- Athletes who choose to submit a video must do so through YouTube or Google Drive.
Before starting, athletes must measure and tape out a 36 x 24 inch rectangle box against the wall where they will perform their handstand push-ups.
Athletes will stage their equipment on the floor in front of them prior to the start of the clock.
At the start of the timer, athletes will have 25 minutes to complete 100 Double-unders, 21 Pistols, 21 Handstand Push-ups, 100 Double-unders, 15 Pistols, 15 Handstand Push-ups, 100 Double-unders, 9 Pistols and 9 Handstand Push-ups.
Scaled division will substitute the movements for Single-unders, Goblet squats and Hand-release Push-ups.
- The double-under requires the athlete to complete two rotations of the rope beneath the athlete's feet for every singular jump.
- If the rope does not pass beneath the athlete's feet twice, such as tripping on the rope during the second rotation, that rep does not count.
- At the start and finish of each rep of the pistol, the hips and knee of the working leg must be fully extended. The non-working leg must remain in front of the body and cannot make contact with the ground.
- At the bottom, the hip crease, must pass below the top of the knee of the working leg. The athlete must alternate legs after every successful rep.
- Before starting, athletes must measure and tape out a 36 x 24 inch rectangle box against the wall 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 or kipping.
- If the head and hands are on different surfaces, the surfaces must be level.
- The single-under requires the athlete complete one rotation of the rope beneath the athletes feet for every jump.
- If the rope does not pass beneath the athletes feet, such as tripping on the rope, that rep shall not count.
- In the goblet squat, the dumbbell must be held with both hands on the dumbbell in front of the athlete's chest.
- At the bottom, the crease of the hips must pass below the height of the top of the knee.
- At the top, the knees and hips must be completely open with the dumbbell in control.
- 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.
Minute To Win It
JAN 24 - JAN 31
for Repetitions
16-Minute EMOM
4 Rounds
1 MINUTE OF DUMBBELL THRUSTERS
1 MINUTE OF LATERAL DUMBBELL HOPS
1 MINUTE OF DUMBBELL DEADLIFTS
1 MINUTE OF Rest
Weight:
50lb / 22.5kg
for Repetitions
16-Minute EMOM
4 Rounds
1 MINUTE OF DUMBBELL THRUSTERS
1 MINUTE OF LATERAL DUMBBELL HOPS
1 MINUTE OF DUMBBELL DEADLIFTS
1 MINUTE OF Rest
Weight:
35lb / 15kg
for Repetitions
16-Minute EMOM
4 Rounds
1 MINUTE OF DUMBBELL THRUSTERS
1 MINUTE OF LATERAL DUMBBELL HOPS
1 MINUTE OF DUMBBELL DEADLIFTS
1 MINUTE OF Rest
Weight:
35lb / 15kg
for Repetitions
16-Minute EMOM
4 Rounds
1 MINUTE OF DUMBBELL THRUSTERS
1 MINUTE OF LATERAL DUMBBELL HOPS
1 MINUTE OF DUMBBELL DEADLIFTS
1 MINUTE OF Rest
Weight:
20lb / 10kg
Men
Women
Rx
For Repetitions
16-Minute EMOM
4 Rounds
1 minute of Dumbbell Thrusters
1 minute of Lateral Dumbbell hops
1 Minute of Dumbbell Deadlifts
1 Minute of Rest
Weight:
50lb / 22.5kg
Scaled
For Repetitions
16-Minute EMOM
4 Rounds
1 minute of Dumbbell Thrusters
1 minute of Lateral Dumbbell hops
1 Minute of Dumbbell Deadlifts
1 Minute of Rest
Weight:
35lb / 15kg
Rx
For Repetitions
16-Minute EMOM
4 Rounds
1 minute of Dumbbell Thrusters
1 minute of Lateral Dumbbell hops
1 Minute of Dumbbell Deadlifts
1 Minute of Rest
Weight:
35lb / 15kg
Scaled
For Repetitions
16-Minute EMOM
4 Rounds
1 minute of Dumbbell Thrusters
1 minute of Lateral Dumbbell hops
1 Minute of Dumbbell Deadlifts
1 Minute of Rest
Weight:
20lb / 10kg
2 Dumbbells
Video submissions are required for athletes seeking a prize. However, if any athlete finishes in the top 5 of any workout, they must submit the corresponding video in order for the score to be upheld. Those participating for fun are not required to submit videos along with their performance.
- Please set video in a horizontal/landscape position.
- Prior to the workout, we recommend measuring and drawing an 8' x 8' ft Square and two lines - one through the center from left to right, and another from top to bottom.
- Set up the camera 7 feet away from the front, left corner at a height of 24" - 36" off the ground. The camera should be perpendicular to the ground.
- Also, 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.
- If an athlete does not show their weights, their score is invalid.
- The athlete will receive a score deduction for any improper or missed reps.
- Athletes must use Wodproof with the FitnessComps logo, if submitting videos.
- Athletes who choose to submit a video must do so through YouTube or Google Drive.
Prior to the start of the workout, the athlete must have the dumbbells staged on the floor in front of them. If filming, please follow the filming recommendations.
At the start of the clock, the athlete may pick up the dumbbells and start the first minute of Dumbbell Thrusters. At the completion of the first minute of work the athlete can immediately begin the Lateral Dumbbell Hops. Finally, the athlete will finish with one minute of Dumbbell Deadlifts. The athlete will have 1 minute to rest after the completion of all the movements.
This sequence will continue for 3 more rounds for a total of 16 minutes.
- 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 movement begins with the athlete standing beside both dumbbells, the athlete then will perform a lateral jump with a two-foot take off to the other side of both dumbbells. Both feet must pass directly over the dumbbells. This counts as one repetition.
- If an athlete is in the scaled division, they may perform step overs. Both feet must start on the same side of the dumbbells, and the athlete must finish each repetition with both feet on the opposite side of both the dumbbells for the rep to count.
- This is like a traditional deadlift with the hands outside your knees. Starting with the dumbbells on the ground, the athletes will lift them until their hips and knees reach full extension.
- The arms must be straight throughout, and no bouncing the dumbbells.
