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Spring 2015 Special Events

Event Date Time Location
Fittest of the Pack March 28 9:00 A.M. Miller Fields/ Outdoor Basketball Courts

Fittest of the Pack

Do you think you are fit? Want to test your fitness against the other members of the Wolfpack? NC State University Recreation is hosting a fitness competition looking to crown one man and one woman the “Fittest of the Pack”. Competitors will work through 3 Workouts of the Day (WOD’s) with the top 5 men and women competing in one final workout announced the day of the competition. This competition will look to unite the fitness athletes at NC State University and provide them with space and equipment necessary to test their fitness.

Competition Information

The competition will be March 28 at 9:00 a.m. outside the Carmichael Complex. Competitors will be broken into heats during each workout and will be assigned a judge to watch for movement quality and completion of reps. This competition is intended for experienced fitness athletes. Listed below are some prerequisites to have before registering.If you have benchmarks less than the ones listed below you may find the workouts difficult to complete.

Workout One

Chipper for Time

Score is time completed

  • 10 Burpee over the Bar
  • 20 Ground to Overhead
    • Men: 75 pounds
    • Women: 55 pounds
  • 30 Front Rack Lunges
    • Men: 75 pounds
    • Women: 55 pounds
  • 40 Hand Release Pushups
  • 50 Double Unders
  • 10 Burpee over the Bar
  • 20 Ground to Overhead
    • Men: 75 pounds
    • Women: 55 pounds
  • 30 Front Rack Lunges
    • Men: 75 pounds
    • Women: 55 pounds
  • 40 Hand Release Pushups

Workout Two

Clean and Jerk

Score is total weight lifted

  • 10-minutes to find max Clean and Jerk

Workout Three

12-minutes As Many Rounds As Possible (AMRAP)

Score is number of rounds

  • 10 Deadlifts
    • Men: 185 pounds
    • Women: 115 pounds
  • 400m run

Movement Standards

Burpee Over Bar
The athlete will perform the burpees perpendicular to the bar. At the bottom of the burpee, the athlete’s chest and hips must touch the ground. At the top of the burpee the athlete must jump over the bar. Both feet do not have to leave together or land together but the athlete cannot step over the bar.

Ground to Overhead
The barbell starts on the ground, and finishes with the barbell locked out overhead. The athlete may use whatever lift they want to accomplish this(muscle snatch, snatch, clean and jerk, clean and push press etc.). You must lift the barbell from the ground to overhead and finish in a stable, non-moving, locked out position.

Front Rack Lunges
The movement will begin with the barbell on the floor. Athletes will clean the barbell into the front rack position. Traditional front squat or clean grip rack position is required for the front rack walking lunges. Any lunges completed with the arms crossed and hands on the barbell or without the hands on the barbell will be considered a no rep and the athlete will have to go back to where the last successful completed lunge was finished. Athletes will start by stepping forward with one leg and descending until the back knee makes contact with the floor. Once the knee makes contact with the floor the athlete will stand back up and bring their feet together under their hips and show full lock out of ankles, knees, hips, and open torso before starting into their next lunge.

Hand Release Pushups
The athlete’s chest must make contact with the ground and both hands must be lifted from the ground before the athlete can push back up to the starting position. The athlete must complete the full range of motion: The chest must touch the ground; the elbows must reach full extension at the top. The athlete’s hips and shoulders must move up in unison. Reps where the athlete “snakes” up will not be counted.

Double Unders
The rope must pass under the athlete’s feet twice for each jump. Athletes unable to complete consecutive Double Unders will be allowed to complete 3x Double Under but will not be able to place.

Clean and Jerk
The clean and jerk is a ground-to-overhead any way. A muscle clean, power clean, squat clean or split clean may be used to get the bar to the shoulders, and a shoulder press, push press, push jerk or split jerk may be used to get the weight overhead. The barbell begins on the ground (no hang).

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Registration Information
Students Members
$15 $20

IMLeagues account information can be found HERE

Register Now

Spots for this competition are limited to 20 female and 20 male participants. Registration opens Monday,February 2, and closes Monday,March 16. Participants will register through IMLeauges and must complete payment in the member services suite by Monday March 16 to hold their spot. Those who wish to participate must be a full-time NC State student or Carmichael Complex member.

For questions regarding Fittest of the Pack, please contact our Coordinator, Strength & Conditioning Will Craig, at or (919) 513-3474.