Winter Frost Comp
Jan 3 - Jan 31
Quarantine Classic
Jan 3 - JAN 10
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
Men
Women
Rx
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
50lb / 22.5kg
Scaled
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
35lb / 15kg
Rx
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
Weight:
35lb / 15kg
Scaled
14-Minute Cap
1-10
Devils Press
Dumbbell Squats
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.
Workout #1 is a 14-minute time cap, the score will be the time the athlete takes to finish 1-10 reps of both movements or the total number of repetitions performed when the time cap is reached.
Athletes will begin standing tall, with their dumbbells resting on the ground. At the start of the clock, the athlete will begin with a set of one (1) devils press and one (1) dumbbell squat. Once completed you will move on to the set of two (2) Devils Presses and two (2) Dumbbell squats.
Then, they’ll complete three (3) Devils Presses and three (3) dumbbell squats. This pattern will continue until the athlete reaches ten (10) Devils Presses and ten (10) Dumbbell Squats or the 14-minute time cap is up.
Upon the completion of the round of 5/5, the athlete and/or judge should note the time, as this will be used as the tie-breaker in the case of a tie.
This workout is scored as the time the round of 10/10 is completed or the total number of repetitions completed within the 14-minute cap.
- The Devil 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 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, athletes may “swing” the dumbbells between their legs to help build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.
- 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 pair of dumbbells may be used.
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.
