submission rules

email submissions to:  leaderboard@ocrtraining.com

 

  • In the subject line:  LEADERBOARD SUBMISSION - VOLUME #
  • 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- complete as many burpees as you can in 2 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.
Movement standards Bear crawl.png

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.
Movement standards Crab walk.png

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.
Movement standards Lateral ladder drill.png

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
Movement standards Plank walk.png

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