SUBMISSION RULES

email submissions to: INFO@ocrtraining.com

In the subject line: LEADERBOARD SUBMISSION -
Your score or time
Your First and Last name, age and hometown city and state
A video in which the subject is in frame the entire time. (see movement standards below)

A representative of OCRTraining.com will review your submission and let you know whether or not it has been excepted or why it was not.

Don't argue...arguing won't get you anywhere

MOVEMENT STANDARDS

FITNESS TESTS

1 mile test- Complete one mile in the fastest time possible

This can be performed indoors or outdoors.
Subject must stay in frame if performed on a track
A running clock must be in view of the camera

burpee test- THE MOST COMPLETED In TWO Minutes

A running clock must be in view of the camera
Movement starts from a standing position
Chest must clearly touch the ground on the bottom position
Hips must come to an open position with the hands overhead
Feet must clearly leave the ground

hang time - how long can you hang from the bar

The clock starts when both feet leave the ground
Both hands must stay in contact with the bar
Time stops when contact is broken

HAND TRANSFERS - max hand transfers before falling

The clock starts when both feet leave the ground
One hand must CLEARLY leave the bar for the transfer to count

PLANK HOLD - hold a plank position for as long as possible

A Running clock must be in view of the camera
Time begins when arms are in a locked out position with hips and knee in extension
Plank hold is held on your hands
Time will stop when arms hips or knees are no longer in an extended position

WORKOUTS

air squat -

Movement starts at full hip extension (standing tall)
Hip crease must descend below the knee on each rep
Complete movement is at full hip and knee extension

bar hang -

Hanging from a pull-up bar, remove both feet from the ground
Have a running clock in view
Time does not need to be consecutive but will only count when both feet are off of the ground

bear box crawl -

Start in a bear crawl position
Knees must stay off the ground
Navigate around the box in the following pattern: forward, sideways, backwards, sideways
Each full rotation around the box is considered 1 rep
You MUST move in the pattern described. Lateral movement is mandatory
Any questionable reps will not be counted

bear crawl -

Movement is started when hands are staggered and one is clearly in front of the other
Each pace is counted when the back hand is moved from behind the front and placed CLEARLY in front of that hand. Any movements that are questionable will NOT be counted.

box jump overs -

Box height: Men 24" Women 20"
Jump from two feet. Direction, forward/sideways does not matter
Make contact with both feet on top of the box
Each rep is counted when you make contact with the ground on the opposite side
You DO NOT need to come to full hip extension in this movement

burpee -

Movement starts from a standing position
Chest must clearly touch the ground in the bottom position
Hips and knees must come to an open position with hands overhead
Feet must CLEARLY leave the ground

crab cross -

Start in a crab walk position with hips lifted from the floor
Opposite hand and opposite foot lift from the ground making contact
Heel must be ABOVE the hip crease when contact is made in order for the rep to count
Make sure your camera is at an angle to support the above
Any questionable reps will not be counted

crab walk -

Movement starts when hands are in a staggered and hips are off of the ground
Each pace is counted when the back hand is moved from behind the front and placed CLEARLY in front of that hand. Any movements that are questionable will NOT be counted.

Hand transfers -

Movement is performed by hanging from the pull-up bar
Start with both hands hanging from the bar. Transfer weight from one hand to the other.
Both feet must be off of the floor
When one hand is CLEARLY released from the bar, the rep will count.

kettlebell box steps ups -

Box height: men 24" women 20"
Kettlebell weight: men 44lb/hand women 26lb/hand
Start with both feet on the ground facing the box
Step onto the box
Repetition is counted when hips come to a full extension on top of the box
Kettlebells cannot come in contact with the box or the rep will not count

lateral ladder drill -

You must have a clearly drawn out 14 x 14" square. You can use an agility ladder, side walk chalk, duct tape, sticks, twizzlers, whatever...just show a measured 14"x14" square in your video
Both feet start inside the square
Each OUT/OUT IN/IN counts as 1 rep
Feet must CLEARY make it inside and outside without stepping on the border.

plank hold -

A Running clock must be in view of the camera
Time begins when arms are in a locked out position with hips and knee in extension
Plank hold is held on your hands
Time will stop when arms hips or knees are no longer in an extended position.

PLANK WALK -

Hips must stay extended or the rep does not count. (Hold your plank position)
You must have a clearly drawn out 14 x 14" square. You can use an agility ladder, side walk chalk, duct tape, sticks twizzlers, whatever... just show a measured 14"x14" square in your video
Hands start inside the square
Each OUT/OUT IN/IN counts as 1 rep
Hands must CLEARY make it inside and outside without touching the border

pull-up

Chin must CLEARLY get over the bar
Arms must reach a full lockout "deadhang" position at the bottom

sit-ups -

Soles of feet are together
Hands touch the ground at the beginning
Shoulders end in front of the hips at the top

toe taps -

Face your Wreckbag
Tap one foot on the Wreckbag
Each rep is counted when the foot comes in CONTACT with the Wreckbag. Film this at an angle in which this can be seen.
Feet must alternate