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ELFIT 2018 Online Qualifier

Workout

EQ18.3

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In a 20 minutes time cap

15/10 Cal. Row

10 Pullups / Jumping Pull Ups

5 Overhead Squats

Load:

  • Bar Total Weight: 30/20 kgs (65/45 lbs)

Workout Standards

Rower
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.

Chin-Over Bar Pull-Up:
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 chin breaks the horizontal plane of the bar. This is a standard chin-over-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 chin didn’t break the horizontal plan of the bar

Jumping Pull-Up:
The rep starts with the the athlete starts with the feet on the ground and arms fully extended. The jumping Pull Up is completed when the athletes chin breaks the horizontal plane of the pull up bar.

The bar should be set up so it is at least 6inch/15cm above the top of the athlete’s head when standing tall. You may use a box, bench or plates to set up to the according height.

Overhand, underhand or mixed grip are all permitted,. 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 chin didn’t break the horizontal plan 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. 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 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

Support

If you have any questions about the workouts and standards, please contact the event organizer, IN THE ZONE SPORTSinfo@elfiteg.com

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