Workouts

The Bacon Beatdown 2019

Movement Standards: Mystery Meat

Wallballs- A standard wallball, shot to a target on the rig. Squat below parallel, stand up and shoot the ball to the target. The ball must hit anywhere on the target (9’ for women, 10’ for men).

Front Rack Lunges­- The barbell will start on the ground. Get it to front rack however you’d like. With the barbell in front rack, do a forward lunge with the back knee clearly touching the ground, (not a drop lunge or a back-lunge), then return to standing with both feet in line under the body with knees and hips locked. These are STATIONARY lunges, NOT walking. Athletes do not have to alternate feet if they don’t want to, but alternating is fine. Front rack position may be standard grip or crossed arms, as long as two hands are on the barbell at all times.

Rope Climbs­- The simplest of standards. Climb the rope, touch the beam it’s attached to with one hand, come down. You may descend however you would like. Be safe, please.

The Bacon Beatdown 2019

Event Flow: Mystery Meat: Teams

All movement standards are the same as listed for individuals.

Teams will have one athlete working, two resting, at all times. You may switch whenever you would like by running back to the start mat. When the working athlete reaches the start mat, a new athlete may go out to work, in any order.

The Bacon Beatdown 2019

Movement Standards: Swine Flew

Handstand Pushups- A standard handstand pushup. Start with shoulders and elbows locked out with the feet touching the wall, descend, touch your head to the pad, then kip (or don’t, your choice) and reach lockout, again shoulders and elbows, with both feet touching the wall.

Hand Width: Depending on division, you will have a pad or plates; hands must be on the object(s). The pad isn’t super wide..this will be similar width to Open standards.

Leg width: HSPU will be performed against a Valor Fitness HSPU board on the rig, so you will need to keep your feet reasonably close together in order to have both feet touching at the top..starfish reps simply won’t work against the narrow backing.

Shoulder to Overhead: This can be any kind of press or jerk. Start in front rack, press it up, show lockout of shoulders, elbows (and knees/hips if jerking) with the bar in line with the body and “head through the window”. The athlete must SHOW CONTROL and SUPPORT THE WEIGHT for a moment. The weighting is light, but you must show control and a moment of support overhead. If you’re just “benching it” and ripping it back down, this will be NO REP.

Box Jump Overs: For individuals, it’s a box jump over. Take off from two feet, get to the other side. You can clear the box, you can land on top, whichever. You may go lateral if you choose, just make sure you stay in your lane.  Hands may not touch the box. You do not need to stand up to full on top of the box. Stepovers are ok for Friday competitors.

(Box Facing) Burpee Box Jump Overs: Teams will do burpee box jump overs. Everything same as for individuals, except you need to do a burpee before you jump. YOU MUST FACE THE BOX for the burpee. This is a lane/safety issue. Stay in your lane, folks. Any burpees done where your feet are in someone else’s lane will be NO REP. The burpee is standard – kick back or step back, chest to ground, get back up. No need to clap or touch overhead. Just get up and jump over with two feet. Stepovers are ok for Friday competitors.

Ring Muscle Ups: Standard ring MU. Full extension of the elbows at the bottom, show lockout at the top. Don’t bail early. Show that full extension before you lean back for the transition into the next rep.

Bar Muscle Ups: Not much to say here. Full extension at the bottom, lock out at the top. Keep two hands on the bar at all times. If you’re hanging on by your elbow, it’s gonna be no rep, please drop and start over.

Pullups: Start with full extension at the bottom, get your chin over the horizontal plane of the bar. You may kip or butterfly, do ‘em strict, whatever.

Knee to Arm: Start locked out at the bottom with your feet in line with your body. Make contact with some part of your arm between your elbow and your armpit with both knees.

Knee Raises: Start in a dead hang, raise the knees over the hip crease. Feet must return to be in line with the body before the next rep begins. If you swing/sway a little bit, it’s ok.

Event Flow: Swine Flew: Teams

All movement standards are the same as listed for individuals.

Teams will have one athlete working, two resting, at all times. You may switch whenever you would like by running back to the start mat. When the working athlete reaches the start mat, a new athlete may go out to work, in any order.

This event is for Intermediate, Rx, Elite, and Masters athletes ONLY. It will be Sunday morning.

The event begins at the start/finish line. Chip timers will be worn by all athletes. Athletes will go in heats of about 30, 5 minutes apart.

Individuals will complete the entire course. Teams will have one member completing each leg.

Brief event description: (Scroll down for detailed description of each leg)

Leg 1- From the start line, athletes will run down the beach in hard sand, passing a cone with it on their left. They will then turn and enter the water, running/jumping/swimming around the first buoy. The athletes will then exit the water, run around another cone, then repeat the process for buoy number two. Leg 1 concludes at the marked flag, where the chip timer will be passed to the next athlete.

Leg 2- Athletes will run from the flag, turn at the cone, then enter the water and swim to Buoy 3, passing it on their right. They will then continue swimming straight across to Buoy 4, which they will pass on their right and turn for shore. Once complete, exit the water and run to the pier where the chip timer will be passed to the final athlete.

Leg 3- Athletes run from the pier to the start/finish line in the deep sugar sand. The route will be marked. Distance will be approximately 800m.

Details:

Buoys 1 and 2 (the Lifeguarding Runs) will be set at about 4 feet of depth at low tide, which will likely be less than 150 feet from shore. The tide will be coming in during the event, so later heats (Rx and Elite divisions) will see deeper water than the early goers. In years past, this buoy is primarily something you can run around, but in the later heats, a little swimming may be necessary for the last few meters.

The swim buoys will be further out than the lifeguard buoys. You will not be able to stand where you are swimming. It is a swim. 300 meters is half of last year’s distance, for those who were here last year.

The run back will be in deep sugar sand. No running in the hard stuff. Shoes or no shoes is your call.