BBB Gyms In-House Competition 2024

Event 1 -

6 x 2:00 alternating rounds

Buy in -
12/9 cal echo bike
5 DBL DB devil press @22.5/15

In remaining time, working athletes will complete -
(Round 1) Max T2B
(Round 2) Max pull up
(Round 3) Max bar muscle up
 
Score = Combined total repetitions in remaining time
 

WOD FLOW

During this event there will only be one working athlete at a time. Partners will alternate rounds. Athlete 1 will start on the Echo bike. At the go, athlete 1 will complete the designated amount of calories and Devils press before completing max reps at the rig in the remaining time of that 2:00 round. 

Once the working athlete has moved to the DB, the non working athlete must reset the monitor, may adjust the seat height and sit on the bike, ready to start their round at the conclusion of the 2:00. This pattern will alternate between athletes for 6 rounds total, until each athlete has completed 3 rounds each. Round 1 athletes will complete T2B, round 2 - Pull ups and round 3 - Bar muscle ups.

EVENT 1 SC - 

6 x 2:00 alternating rounds [YGIG - rounds]

Buy in - 

9/6 Calorie echo bike 

5 Single arm DB devil press @15/10kg

In remaining time, complete:  

(R1) Max Hanging leg raises 

(R2) Max Ring rows

(R3) Max Burpee pull up

WOD FLOW

During this event there will only be one working athlete at a time. Partners will alternate rounds. Athlete 1 will start on the Echo bike. At the go, athlete 1 will complete the designated amount of calories and Devils press before completing max reps at the rig in the remaining time of that 2:00 round. 

Once the working athlete has moved to the DB, the non working athlete must reset the monitor, may adjust the seat height and sit on the bike, ready to start their round at the conclusion of the 2:00. This pattern will alternate between athletes for 6 rounds total, until each athlete has completed 3 rounds each. Round 1 athletes will complete hanging leg raises 2B, round 2 - ring rows and round 3 - burpee pull up. 

Event 2 - 

In 8:00 each athlete will complete a complex each, for load: 

1 Clean + 2 Front squats + 1 Jerk 

Score = combined weight of each athlete's heaviest successful lift. 

WOD FLOW

Athletes have 8:00 to each complete their best complex. Athletes may make as many attempts as they’d like within the 8-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the bar leaves the ground before the 8-minute time cap will count. This complex must be completed unbroken. The team’s score will be the heaviest successful lift (in kg) from each athlete.

MOVEMENT STANDARDS

• Athletes may choose to power or squat clean.
• If you do not hit depth for the front squat and receive a ‘no rep’, you may re attempt the front squat without starting the complex again. You will not be allowed to re-rack and re-attempt a failed STOH.  
• Movment tutorials - Power clean, Squat clean, Front squat, STOH options

JUDGING POINTS 

• Squat below parallel (Hip crease below knees)
• STOH - Hips, knees fully extended at the top of the movement, with arms locked out overhead. The judge must be able to see you are balanced before you drop the bar. They will give you a 'Yes' to confirm you have completed a good lift. DO NOT drop the bar before you have the 'all clear' from a judge otherwise you may recieve a no rep. 

EVENT 3 SC

For time: 

100 Wall ball shots @6/4kg

50 Deadlifts @60/42.5kg

25 Synchro burpees over bar 

12 Inch worm + push up

Time cap: 12:00

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WOD FLOW

Chipper style workout. 

At go, athletes will begin their wall ball shots. Athletes may partition the reps however they see fit. Once they have completed all 100 reps, athletes will move onto their 50 deadlifts, continuing to partition the reps as they like. Once completed BOTH athletes must complete 25 burpees over the bar, synchro. These reps are not shared. Reps will be synchronised at the bottom of the burpee. Once all 25 reps are completed, teams will move onto the 12 Inch worm + push up, partitioning the reps as they like. 

Score = Time or 12:00 + 1 second for every uncompleted rep. 

MOVEMENT STANDARDS

WALL BALLS 

Movement tutorial - Click here 

At the start of each rep, the ball must be in the support position in front of the athlete’s body. 
Squat until the hip crease is below the knees. If you do not hit below parallel, the rep will not count. 
A squat clean to start the set is allowed but not required as long as the ball starts on the ground.
The rep is credited when the centre of the ball hits the target clearly ABOVE the specified height. If the ball hits low or does not hit the wall, the rep will not count. 

DEADLIFT

Start every rep with the barbell on the ground. 
Hands must be outside the knees. Sumo deadlifts are not allowed. 
Arms must be straight throughout. No bouncing.
The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 
Collars must be placed outside the plates.

SYNCHRONISED BURPEES

Each rep starts with all athletes facing the barbell. In the bottom position, all four athletes must be perpendicular to the line. 
The rep is synchronised at the bottom (chest on the floor). All four athletes must touch their chest and thighs to the ground at the same time before standing to jump over the bar.
Athletes may step or jump in and out of the bottom position. 
If some athletes reach the bottom position ahead of the others, they may wait on the ground for their teammate. 
Two foot take off NOT required, however you are not allowed to step over the bar. You must at some point have both feet off the ground during the jump over the bar. 
If any athlete touches the bar at any time, the rep will not count. 
In the case of a no rep, all athletes will need to complete the entire rep again.
Each rep is credited when all athletes touch the ground on the opposite side of the bar. From there, they may begin their next rep.

INCH WORM + PUSH UP

Movement tutorial - Click here

Every rep begins with the athlete standing, feet on the tap line. Athletes will walk all on their hands out to tall plank (wrists lining up shoulders), complete one chest to floor push up, then walk back into a standing position using their hands. The athlete's feet do not move from the line. The rep is credited once they return to a  standing position, hips and knees locked out. down, with their chest, feet, and thighs touching the ground. 
The rep will be discredited if:
An athlete's chest does not make contact with the floor during the push up. 
Feet must stay grounded. A no rep will occur if an athlete uses their feet to walk back in instead of their hands.
FEMALE athletes may complete the ‘press up’ portion of the push up on their needs, but must descend to the floor on their toes. Click here to see what the rep would look like. 

EVENT 3

For time: 

120 Wall ball shots @9/6kg

60 Deadlifts @80/55

30 Synchro burpees over bar

15 Wall climbs

Time cap: 12:00

____________________________________________________________

WOD FLOW

Chipper style workout. 

At go, athletes will begin their wall ball shots. Athletes may partition the reps however they see fit. Once they have completed all 120 reps, athletes will move onto their 60 deadlifts, continuing to partition the reps as they like. Once completed BOTH athletes must complete 30 burpees, synchro. These reps are not shared. Reps will be synchronised at the bottom of the Burpee. Once all 30 reps are completed, teams will move onto the 15 wall climbs, partitioning the reps as they like. 

Score = Time or 12:00 + 1 second for every uncompleted rep. 

MOVEMENT STANDARDS

WALL BALLS 

Movement tutorial - Click here 

At the start of each rep, the ball must be in the support position in front of the athlete’s body. 
Squat until the hip crease is below the knees. If you do not hit below parallel, the rep will not count. 
A squat clean to start the set is allowed but not required as long as the ball starts on the ground.
The rep is credited when the centre of the ball hits the target clearly ABOVE the specified height. If the ball hits low or does not hit the wall, the rep will not count. 

DEADLIFT

Start every rep with the barbell on the ground. 
Hands must be outside the knees. Sumo deadlifts are not allowed. 
Arms must be straight throughout. No bouncing.
The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar. 
Collars must be placed outside the plates.

SYNCHRONISED BURPEES

Each rep starts with all athletes facing the barbell. In the bottom position, all four athletes must be perpendicular to the line. 
The rep is synchronised at the bottom (chest on the floor). All four athletes must touch their chest and thighs to the ground at the same time before standing to jump over the bar.
Athletes may step or jump in and out of the bottom position. 
If some athletes reach the bottom position ahead of the others, they may wait on the ground for their teammate. 
Two foot take off NOT required, however you are not allowed to step over the bar. You must at some point have both feet off the ground during the jump over the bar. 
If any athlete touches the bar at any time, the rep will not count. 
In the case of a no rep, all athletes will need to complete the entire rep again.
Each rep is credited when all athletes touch the ground on the opposite side of the bar. From there, they may begin their next rep.

WALL CLIMBS 

Movement tutorial - Click here

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. 
At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). 
Both hands must remain on the tape until both feet are on the wall. 
At the top of the movement, both hands must touch the tape line closest to the wall before the athlete can descend. 
Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.
The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.

EVENT 4: Sufferfest

In 4:00 complete: 

MAX Echo bike calories 

Score = Total accumulated calories 

Sponsored by Messina - Winner of each division to win a voucher 

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WOD FLOW

One athlete starts on the bike. 3,2,1, GO - athletes will work for four minutes accumulating as many calories as they can. You can switch as often as you like; One athlete could complete the full four minutes if they wanted. Be smart, be strategic.

Winner of the event from each division will take home a Messina voucher!

MOVEMENT STANDARDS

Echo Bike

• The monitor will start on zero and count up.
• Athletes must not touch the monitor.