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ELFIT 2018 Online Qualifier



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In a 20 minutes time cap

Complete 10 rounds

15/10 calories row

10 C2B pull ups

5 OHS 60/40KGs

Remaining time amrap

15/10 cal row

10 ohs 45/35KGs

5 Bar Muscle-ups


  • Bar Total Weight: 60/40 kgs (135/90 lbs)
  • Bar Total Weight: 45/35 kgs (100/75 lbs)

Workout Standards

The athlete may begin the workout seated on the rower but may not grab the handle until the call of “go”.  The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 15 / 10 calories. The athlete must make sure that rower screen is visible at all times.

Chest to Bar Pull Ups:
The rep starts with the athlete hanging in full extension from the pull up bar with the feet off the ground. Overhand, underhand or mixed grip are all permitted, the rep ends with the athlete’s chest clearly making contact with the bar below the collarbone.

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. 

Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnasticsstyle grips, gloves, etc.), but they may not tape the bar AND wear hand protection at the same time.

No Reps:

  • Athlete not fully extending
  • Athlete’s chest not touching the bar

The Overhead Squat:
For each overhead squat, the athlete must pass below parallel, with the hip crease clearly below the top of the knee at the bottom. 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. A full squat snatch is permitted but not required to start the movement if standard depth is achieved. The athlete may not use a rack.

No Reps:

  • Athlete’s hip crease not below knee
  • Athlete’s knee, hips or arms not fully extended

Bar Muscle Up:                                                              In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, the heels may not rise over the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with 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. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. 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.

No Reps:

  • Athlete not fully extending below and above bar
  • Athlete touched the bar with any part of their arm other than their hands
  • pull-overs, rolls to support and glide kips are not permitted


If you have any questions about the workouts and standards, please contact the event organizer, IN THE ZONE

If you have questions about submitting your score visit the Help Center on how to submit online scores here