Fitcamp Movement Standards
WOD 1 MOVEMENT STANDARDS
Complete as many rounds and reps as possible in 10 Minutes:
*With one person working at a time breaking up the reps however they choose:
10 Single Arm Devil's Press (35/25#)
20 Wall Balls (20/14# to a 9'/8' Target)
30 Abmat Sit-Ups
SINGLE ARM DEVIL'S PRESS
Start in a standing position on rep 1. The dumbbell will be on the ground before starting the 1st rep. The Chest touches the ground at the bottom of burpee. Grab the dumbbell from the ground and move it in one continuous motion overhead. No clean and jerk. Rep is complete when the dumbbell is overhead with the elbow, hips, and knees locked out and over the center plane of the body. YOU MUST ALTERNATE ARMS EVERY SINGLE REP AND YOU MUST FINISH ON AN EVEN NUMBER BEFORE ALLOWING YOUR PARTNER TO TAKE OVER. For example, if you start with the left arm and complete one rep, you must also complete the right arm before switching partners. After completing the rep, DO NOT DROP THE DUMBBELL AT ANY POINT. IT MUST BE GUIDED DOWN. You will descend down to the floor with the dumbbell in hand. You may switch the dumbbell to the other hand at any point as you bring it back down to the floor to begin the second rep. You do not need to restand up after you place the dumbbell back on the floor; you can begin the burpee down, as you are placing the dumbbell back on the floor. If you have a male/female team, you will have 2 dumbbells in your lane. The partner will not be allowed to take over until their partner places their dumbell back on the ground (to make it fair for the same sex teams). For the same sex teams, you will not be permitted to hand off any equipment to your partner. It must be placed on the ground when transitioning to your partner to make it fair to the male/female teams. If you are completing your final (10th Rep in the round), your partner may be waiting at the wall to begin the wall balls. They may begin as soon as the judge calls out the 10th Devils Press rep. However, if a DUMBBELL IS DROPPED at any point, it will be considered a NO-REP and the judge will ask you to repeat the rep.
WALL BALLS (2020 Open Standard)
NOTE: For male/female teams, you will have 2 balls. Upon taking over for your partner, you may not pick up the ball until your partner's ball has hit the floor to make it fair for same sex teams. In contrast, the same sex teams may not pass off the ball mid air or hand it to their partner.
ABMAT SIT-UPS
You are required to use the abmat. You will start in a sit-up position (butterfly OR military style with knees up and feet on the ground. Either position is permitted). The abmat will be placed at the lower part of your back. You will transition back with your arms overhead touching your hand to the floor behind you. Upon sitting up, you must touch both feet at the Toe portion of your shoe. Reaching towards the floor or heels will be considered a no-rep.
There will be 2 abmats per team. Your partner may be on the ground next to you in position ready to go. Partner #2 may take over at any point.
WOD 2 MOVEMENT STANDARDS
Time Cap: 10 Minutes
Partner #1 will complete a full round and then partner #2 completes a full round. They will alternate back and forth between rounds until the WOD is complete or the time cap is reached. Partner may be waiting at the dumbbell as partner #1 completes the hand release push-ups.
6 Rounds (3 Rounds Per Partner)
8 Sumodeadlift High Pulls (53/35# Kettle Bell)
8 Burpee Box Jump OR Step Over (24/20" box)
8 Hand Release Push-Ups
SUMODEADLIFT HIGH-PULLS
The Kettle Bell starts on the floor. Using both hands, pull the kettle bell from the ground to the clavicle, keeping the elbows higher than the hands. Hips and knees will be extended upon completion as well. For ease of judging purposes, it will be considered a full rep once the knees and hips are extended and the top of the handle of the kettle bell is above the nipple line.
BURPEE BOX JUMP OR STEP OVER
The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping or stepping over the box. • In the bottom position, the athlete must be perpendicular to the box. Athletes may step or jump in and out of the push-up position.
After jumping or stepping 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. There is no requirement to stand tall while on top of the box.
Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.
HAND RELEASE PUSH-UPS
Starting in a plank position with the elbows locked out with the feet no wider than shoulder width. • The chest (nipple line or above) must touch the floor. • Then the hands must be lifted completely off the ground, then pushing up back to a plank position with the elbows locked out. "worming or snaking" will be permitted for ease of judging purposes.
WOD 3 MOVEMENT STANDARDS
Time Cap: 15 Minutes
Buy -In: 50 (Male)/35 (Female) Calorie Row (Partner #1 completes the entire row)
Then breaking up the reps however you choose with one person working at a time, complete the following:
3 Rounds:
30 Dumbbell Snatches (35/25#)
30 Goblet Squats using a Dumbbell (35/25#)
60 Single Unders
Cash -Out:
50 (Male)/35 (Female) Calorie Row (Partner #2 completes the entire row)
ROWING
The monitor on the rower must be set to zero calories at the beginning of each row. Your partner may be waiting at the dumbbell to begin the dumbbell snatch once the 1st row is complete.
DUMBBELL SNATCH
The dumbbell snatch starts with both heads of the dumbbell on the ground. • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. • Touch-and-go is permitted. Bouncing the dumbbell is not allowed. • At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. • The rep is credited once the athlete has reached lockout. • The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count. • NOTE: For ease of judging purposes, athletes are permitted to place their opposite hand on their leg (this is different than open standards). Athletes are allowed to switch hands at any point after the rep is completed. This could be at the top of the completed rip, mid descent or on the ground. DROPPING THE DUMBBELL IS NOT PERMITTED. The athlete will be required to complete the rep if they drop the dumbbell.
YOU MUST ALTERNATE ARMS EVERY SINGLE REP AND YOU MUST FINISH ON AN EVEN NUMBER BEFORE ALLOWING YOUR PARTNER TO TAKE OVER. For example, if you start with the left arm and complete one rep, you must also complete the right arm before switching partners. After completing the rep, DO NOT DROP THE DUMBBELL AT ANY POINT. IT MUST BE GUIDED DOWN. For the same sex teams, you must always place your dumbbell on the floor at the completion of your reps when switching to your partner. You may not hand the dumbbell to your partner. For the male/female teams, you may not pick up your dumbbell until your partner has placed their dumbbell back on the floor to make it fair for the same sex teams.
If you are the partner completing the 30th dumbbell snatch rep, you may hold onto the dumbbell and move directly into the goblet squats. You do not have to place the dumbbell back on the ground or switch partners unless you choose to do so.
For male/female teams, upon completion of the 30th rep by partner #1, if you plan to have partner #2 start on the goblet squats, they may not take over until the dumbbell is placed back on the ground to make it fair for other same sex teams.
DUMBBELL GOBLET SQUATS
You may hold the dumbbell in the front rack position with both hands on either side of the dumbbell heads OR vertically with both hands on on the dumbbell as shown in the video sample. You may not hold the dumbbell with one hand, meaning that it can not be held by your side, on your shoulder on with one or both hands behind your neck on your back. Your hip crease must pass below the top part of the knees at the bottom of the squat. Full hip and knee extension at the top of the squat must be reached before descending into your next rep.
For the male/female teams, you will be provided with 2 dumbbells. Upon switching back and forth between partners, you may not pick up your dumbbell until your partner has placed their dumbbell on the floor to make it fair to same sex teams.
For the same sex teams, you must always place your dumbbell on the floor at the completion of your reps when switching to your partner. You may not hand the dumbbell to your partner.
Upon completion of the 30th rep, your partner may be waiting with the jump rope in hand to begin the next exercise.
Click HERE for video sample (vertical hold)
Click HER for video sample (front rack hold)
SINGLE UNDERS
You are responsible for bringing your jump rope. Each partner may have their own rope. The rope must pass around the feet one time for every one jump. The rope must go forward; backward is not permitted.
Your partner may be waiting with their jump rope in hand if you plan on switching partners during the 60 reps.
Upon completion of the 3rd round, your partner who has not rowed yet may be waiting on the rower.
NOTE TO JUDGES: Please kneel down or crouch down focusing only on their feet when counting jump ropes. This will make it much easier to count.