The Bacon Beatdown

Workouts

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Tailspin Standards

The Bacon Beatdown 2019

Movement Standards:

Tailspin

Single Unders: A standard single under. Jump and pass the rope underneath your feet once before landing. Mute Sports Calf Ropes will be used for Beginner, Piglet, and Little Piglet divisions, and will be provided at the event. They are heavy. You may practice with them at the Mute tent before the event.

Double Unders: A standard double under. Jump and pass the rope underneath your feet twice before landing. Rx, Masters, Intermediates, and Teens must provide their own rope. Elites will use Heavy Ropes provided by Mute Sports. There will be two different sizes available at the event, and they will be distributed at the gate prior to your heat. You may practice with them at the Mute tent before the event.

 

Deadlifts: A standard deadlift. Lift starts from the ground, pick it up, stand to full lockout of knees and hips with shoulders clearly behind the bar. When returning the bar to the ground for a second rep, you may not actively punch the bar into the ground with bent elbows. If the bounce of the bar is eliminating half the lift, that’s cheating the stimulus, and it will be no rep.

-Switch Grip or Clean Grip are allowed.

-No ‘Punching’ on the return

-Lockout: Knees, Hips, shoulders behind bar.

 

GHD Sit-Ups: Athletes must lock both feet into the GHD, lean back and touch the ground with BOTH HANDS, then sit up and touch the foot pad with BOTH HANDS, completing one rep. You can stand up, get up and walk around, etc, for a rest, but you must lock in and start at the top for every rep.

-If you’re short, you will be provided a pad so you can touch.

-Adjustment of the GHD is up to you, and must be done before the event starts.

 

AbMat Sit-ups: The athlete will have an abmat under the small of their back. Lie down, touch the ground behind your head with both hands, then sit up until the shoulders pass the hips (90 degrees). Touching the feet/ground is not necessary.

 

Event flow, team specifications:

Tailspin: 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.

 

 

Extra Crispy Standards

Extra Crispy: Movements and Standards

Individuals

Hang Squat Clean:

Movement begins with the bar at the hips. Any hang variation is acceptable (high, above-the-knee, below-the-knee, so long as the bar doesn’t touch the ground). Athletes must pass below parallel with the bar in the front rack, then stand to full lockout.

-First rep must have a pause at the hips. You may not begin with a Squat Clean from the floor.

Front Squat:

(Beginners and Piglets/Lil Piglets): With the bar in the front rack position, with two hands on the bar, the athlete must pass below parallel and back up to full lockout.

-First rep may NOT be a squat clean. Only reps that start fully locked out with front rack position will count.

 

Ball Ground to Shoulder:

Movement begins with the ball on the ground. Athletes must pick it up, stand to full, and throw it over their shoulder at full extension. The ball is a Slamball from Valor Fitness.

­-Ball cannot go over sideways. It must pass over the top of the shoulder.

-Uncommon movement: Don’t game this. If you’re doing a weird limbo or something, no rep. Pick it up, stand up, get it over your shoulder. If it is uncommon and clearly cheating the stimulus, it will be no rep.

 

Jumping Lunges (Piglets and Little Piglets):

The movement begins with one knee on the ground. Athletes must jump, switch their feet, and land. The rep is complete when the opposite knee touches the ground.

-Athletes may not drag or slide their feet. The feet must clearly come off the ground for the switch to be made. See this video: https://sworkit.com/exercise/iron-mike

 

Teams

Hang Squat Clean:

Movement begins with the bar at the hips. Any hang variation is acceptable (high, above-the-knee, below-the-knee, so long as the bar doesn’t touch the ground). Athletes must pass below parallel with the bar in the front rack, then stand to full lockout. When cycling, you may bounce it, hinge it, flip it, whichever variant you’d like – make sure you stand all the way up..bringing the bar down for the next rep before returning to full standing lockout will result in a no rep.

-First rep must have a pause at the hips. You may not begin with a Squat Clean from the floor.

-You may switch however often you’d like, but you may NOT pass the bar. The bar must be dropped to the ground before a new athlete can begin working.

Front Squat (Beginners):

With the bar in the front rack position, with two hands on the bar, the athlete must pass below parallel and back up to full lockout.

-First rep may NOT be a squat clean. Only reps that start fully locked out in the front rack position will count.

-You may switch however often you’d like, but you may NOT pass the bar. The bar must be dropped to the ground before a new athlete can begin working.

Front Rack Hold:

Bar must be held at the shoulder, in the frontal plane. Two hands must be on the bar. Both traditional grip and arms-crossed grip are acceptable. You must stand upright.

 

Ball Ground to Shoulder:

Movement begins with the ball on the ground. Athletes must pick it up, stand to full, and throw it over their shoulder at full extension. The ball is a Slamball from Valor Fitness.

­-Ball cannot go over sideways. It must pass over the top of the shoulder.

-Uncommon movement: Don’t game this. If you’re doing a weird limbo or something, no rep. Pick it up, stand up, get it over your shoulder. If it is uncommon and clearly cheating the stimulus, it will be no rep.

-Two athletes will be allowed to stand by the ball. Stay in your lane. Any lifts made outside your lane will not count.

Ball hold: (ELITE ONLY):

Elites must hold the ball on the shoulder, and keep two hands on the ball. You may squat, bend, etc as much as you’d like, but two hands must stay on the ball, and it must be on the shoulder(s). You may NOT pass the ball to a teammate. It must go to the ground in order to switch.

Ball hold: (Rx/Mx/Intermediate/Beginner):

The ball must be held above the knees with two hands on the ball. You may squat, bend, etc as much as you’d like, but the ball must remain above the knee level, and you may not support yourself with anything other than your feet. You may NOT pass the ball to a teammate. It must go to the ground in order to switch.

 

Assault Bike:

The athlete on the bike may not work unless both ball and bar are being held. Athletes may switch whenever, and in whatever order they choose.