Battle in the Barracks 2022

5 - 4 - 3 - 2 - 1 Rope Climbs for Time:

After each round of rope climbs:
6 Power Snatch 155/105
9 Box Jump Overs 30/24

Time cap = 10min

FLOW:
At the call of 3,2,1 go, athletes will advance to their rope for 5 rope climbs. Once complete, athletes will advance to their barbell and complete 6 power snatch. Once complete athletes will advance to their box and complete 9 box jump overs. Athletes will then move back to the rope for 4 rope climbs, then 6 power snatch, 9 box jump overs. Athletes will continue the triplet until they complete the round of 1 rope climb, 6 power snatch and 9 box jump overs or the time cap.

STANDARDS:
Rope Climb: 15' legless or legged. Rep is complete once the beam is touched. Controlled descent is expected.

Power Snatch: The barbell must move from the floor to overhead in one continuous motion. A muscle snatch, power snatch, squat snatch or split snatch is permitted as long as the athlete finishes with a controlled stop with barbell directly overhead with arms, hips and legs extended.

Box Jump Over: Athletes must face the box and take off of two feet. Both feet must come in contact with the top of the box. Athletes can step down or jump down (if jump down, athlete must be facing away from the box). Rebounding is not permitted.

SCORE: time ... if time capped, score = time cap + unfinished reps

6RFT:
7 Power Snatch 115/75
11 Box Jump Overs 24/20
*1 rope climb between each round

10min time cap

FLOW:
At the call of 3,2,1 go, athletes will advance to their barbell and complete 7 power snatch. Once complete athletes will advance to their box and complete 11 box jump overs. Once complete, athletes will advance to their rope and complete 1 rope climb. Athletes will then move back to their bar for 7 power snatch, 11 box jump overs and 1 rope climb. Athletes will continue this process until the last round of 7 power snatch and 11 box jump overs. Please note the workout finishes with box jump overs NOT a rope climb.

STANDARDS:
Power Snatch: The barbell must move from the floor to overhead in one continuous motion. A muscle snatch, power snatch, squat snatch or split snatch is permitted as long as the athlete finishes with a controlled stop with barbell directly overhead with arms, hips and legs extended.

Box Jump Over: Athletes must face the box and take off of two feet. Both feet must come in contact with the top of the box. Athletes can step down or jump down (if jump down, athlete must be facing away from the box). Rebounding is not permitted.

Rope Climb: 15' legless or legged. Rep is complete once the beam is touched. Controlled descent is expected.

SCORE: time ... if time capped, score = time cap + unfinished reps

6RFT:
7 Power Snatch 115/75
11 Box Jump Overs 24/20
*1 rope climb between each round

10min time cap

FLOW:
At the call of 3,2,1 go, athletes will advance to their barbell and complete 7 power snatch. Once complete athletes will advance to their box and complete 11 box jump overs. Once complete, athletes will advance to their rope and complete 1 rope climb. Athletes will then move back to their bar for 7 power snatch, 11 box jump overs and 1 rope climb. Athletes will continue this process until the last round of 7 power snatch and 11 box jump overs. Please note the workout finishes with box jump overs NOT a rope climb.

STANDARDS:
Power Snatch: The barbell must move from the floor to overhead in one continuous motion. A muscle snatch, power snatch, squat snatch or split snatch is permitted as long as the athlete finishes with a controlled stop with barbell directly overhead with arms, hips and legs extended.

Box Jump Over: Athletes must face the box and take off of two feet. Both feet must come in contact with the top of the box. Athletes can step down or jump down (if jump down, athlete must be facing away from the box). Rebounding is not permitted.

Rope Climb: 15' legless or legged. Rep is complete once the beam is touched. Controlled descent is expected.

SCORE: time ... if time capped, score = time cap + unfinished reps

3 x 2min Rounds on 1min rest

6 Strict Handstand Push Ups (M: ~3" deficit)
12 Alternating Single-Leg Squats
18/15 Chest to Bar Pull-ups
max Echo bike calories in remaining time

SCORE: total reps completed (1 calorie = 1 rep)

FLOW:
At the call of 3, 2, 1 go, athletes will advance to the wall and complete 6 strict handstand push-ups. Once complete athletes will advance to the designated single-leg squat station and complete 12 repetitions on alternating legs. Once complete, athletes will advance to their pull-up bar and complete their chest-to-bar pull-ups (males: 18 repetitions, females 15 repetitions). Once complete, athletes will advance to their Echo bike and accumulate as many calories as possible in the remaining time. After 1min rest, the process will begin again. This will repeat for a total of 3 rounds.

STANDARDS:
Strict Handstand Push-ups: Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open, and the body in line with the arms. At the bottom, the head must come in contact with the target. At the finish of each repetition, the athlete must reach full lockout, with the hips open, the body in line with the arms, and heels touching the wall. Kipping is not allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition.

Alternating Single-Leg Squats: Each rep begins with the hips and knee extended on the working leg. The non-working leg must remain in front of the body; it cannot pass behind the profile of the athlete’s body. Athletes may NOT rest the non-working leg on the working leg or use the hands/arms to push into the working leg. Athletes MAY hold on to the non-working leg. The hip crease must pass below the top of the knee on the working leg. If any part of the athlete’s body other than the working foot touches the floor before lockout, the rep will not count. The rep is credited when the athlete reaches full hip and knee extension with the working leg while the non-working leg is clearly off the ground. Athletes must alternate legs after every successful rep. Athletes must complete a successful rep on one side before beginning a rep on the other.

Chest-to-Bar Pull-Ups: This is a standard chest-to-bar pull-up. Dead-hang, kipping, or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.

3 x 2min rounds on 1min rest

3 Wall Walks
12 Goblet Squats (M: 53# W: 35#)
15/12 Pull-ups
max Echo bike calories in remaining time

SCORE: total repetitions completed (1 calorie = 1 rep)

FLOW:
On the call of 3, 2, 1 go athletes will advance to the wall and complete 3 wall walks. Once complete, athletes will advance to their kettlebell and complete 12 goblet squats. Once complete, athletes will advance to their pull-up bar. Males will complete 15 repetitions and females will complete 12 repetitions. Once complete, athletes will advance to their Echo bike and accumulate as many calories as possible in the remaining time on the 2min clock. After 1min rest, athletes will start the process over again. This will continue for a total of 3 rounds.

STANDARDS:
Wall Walk: 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). At the top of the movement, both hands must touch the tape line for the 10-inch mark 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. Any part of the hand may make contact with the tape line.

Goblet Squat: Each rep begins and ends with the athlete holding the kettlebell in front of the body at chest height with their legs and hips extended and in line. For the repetition to be counted, the athlete's hip crease must pass below parallel.

Pull-up: This is a standard chin-over-bar pull-up. Strict, kipping, or butterfly is permitted as long as the athlete starts each repetition with the arms fully extended with their feet off the ground. The repetition is credited when the athlete's chin passes over the horizontal line created by the pull-up bar.

Event 3 is brought to you by InterPipeline

3 attempts to find a max load in the complex:
1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead

FLOW:
Every 2 minutes for 6 minutes, athletes will attempt the complex. The complex can be started any time in the 2-minute window but must be completed before the end of the 2-minute window for the attempt to count.

SCORE: Heaviest successful complex

Top 8 in each division will move onto the Speed Ladder. In case of a tie, total load over the 3 attempts will be the tiebreak.

EVENT 3B
Clean & Jerk SPEED LADDER

Bracket-style head-to-head ladder. 8th vs 1st, 7th vs 2nd, 6th vs 3rd,
5th vs 4th. The winners move on to the next round.

4 bars each round.
1min time cap on the first round.
75s time cap on the second round.
90s time cap on the final round.
*muscle, power, and squat cleans permitted. Shoulder to overhead anyhow.

ELITE Loads:
RD1: 185/125, 205/135, 225/145, 245/155
RD2: 205/135, 225/145, 245/155, 265/165
RD3: 225/145, 245/165, 275/185, 305/205

STANDARDS:
Clean: the barbell must start from the ground and be moved to the shoulder in one distinct movement. A squat clean, muscle clean, power clean or split clean will be allowed.

Shoulder to Overhead: the barbell will move from the shoulder to a fully locked-out position overhead. A strict press, push press, push jerk or split jerk will be permitted as long as the athlete finishes with a controlled lockout of the barbell overhead with feet in line under the hips.

Front Squat: this is a standard front squat where the athlete starts from a full stand with the barbell in the front rack. The athlete will pass through a full squat where the hip crease goes below parallel. The rep will be credited when the athlete stands all the way up to full extension.

Event 3 is brought to you by InterPipeline

3 attempts to find a max load in the complex:
1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead

FLOW:
Every 2 minutes for 6 minutes, athletes will attempt the complex. The complex can be started any time in the 2-minute window but must be completed before the end of the 2-minute window for the attempt to count.

SCORE: Heaviest successful complex

Top 8 in each division will move onto the Speed Ladder. In case of a tie, total load over the 3 attempts will be the tiebreak.

EVENT 3B
Clean & Jerk SPEED LADDER

Bracket-style head-to-head ladder. 8th vs 1st, 7th vs 2nd, 6th vs 3rd,
5th vs 4th. The winners move on to the next round.

4 bars each round.
1min time cap on the first round.
75s time cap on the second round.
90s time cap on the final round.
*muscle, power, and squat cleans permitted. Shoulder to overhead anyhow.

RX Loads:
135/95, 155/105, 165/115, 185/125
155/105, 165/115, 185/125, 205/135
165/115, 185/125, 205/135, 225/145

STANDARDS:
Clean: the barbell must start from the ground and be moved to the shoulder in one distinct movement. A squat clean, muscle clean, power clean or split clean will be allowed.

Shoulder to Overhead: the barbell will move from the shoulder to a fully locked-out position overhead. A strict press, push press, push jerk or split jerk will be permitted as long as the athlete finishes with a controlled lockout of the barbell overhead with feet in line under the hips.

Front Squat: this is a standard front squat where the athlete starts from a full stand with the barbell in the front rack. The athlete will pass through a full squat where the hip crease goes below parallel. The rep will be credited when the athlete stands all the way up to full extension.

Event 3 is brought to you by InterPipeline

3 attempts to find a max load in the complex:
1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead

FLOW:
Every 2 minutes for 6 minutes, athletes will attempt the complex. The complex can be started any time in the 2-minute window but must be completed before the end of the 2-minute window for the attempt to count.

SCORE: Heaviest successful complex

Top 8 in each division will move onto the Speed Ladder. In case of a tie, total load over the 3 attempts will be the tiebreak.

EVENT 3B
Clean & Jerk SPEED LADDER

Bracket-style head-to-head ladder. 8th vs 1st, 7th vs 2nd, 6th vs 3rd,
5th vs 4th. The winners move on to the next round.

4 bars each round.
1min time cap on the first round.
75s time cap on the second round.
90s time cap on the final round.
*muscle, power, and squat cleans permitted. Shoulder to overhead anyhow.

RX Loads:
135/95, 155/105, 165/115, 185/125
155/105, 165/115, 185/125, 205/135
165/115, 185/125, 205/135, 225/145

STANDARDS:
Clean: the barbell must start from the ground and be moved to the shoulder in one distinct movement. A squat clean, muscle clean, power clean or split clean will be allowed.

Shoulder to Overhead: the barbell will move from the shoulder to a fully locked-out position overhead. A strict press, push press, push jerk or split jerk will be permitted as long as the athlete finishes with a controlled lockout of the barbell overhead with feet in line under the hips.

Front Squat: this is a standard front squat where the athlete starts from a full stand with the barbell in the front rack. The athlete will pass through a full squat where the hip crease goes below parallel. The rep will be credited when the athlete stands all the way up to full extension.

Elite Event 4 is brought to you by Schock Ranching Ltd.

For Time:
150 Double Unders
25 Devil's Box Step Overs M: 2 x 50 to 24" W: 2 x 35 to 20"
M:15 W:12 Bar Muscle Ups
75 Double Unders
50 T2B
75 Double Unders
M:15 W:12 Bar Muscle Ups
20 Devil's Box Step Overs M: 2 x 50 to 24" W: 2 x 35 to 20"
20 DBL DB Hang Clusters M: 2 x 50 W: 2 x 35

*20min time cap

FLOW:
At the call of 3, 2, 1 go, athletes will begin working on their 150 double unders. Once complete, athletes will advance to their box and complete 25 devil's box step overs. Once complete, athletes will advance to their pull-up bar and complete bar muscle ups (men, 15 repetition. Women, 12 repetitions). Once complete, athletes move back to their jump rope for a set of 75 followed by 50 toes to bar. Athletes will then complete another set of 75 double unders, another set of bar muscle ups (15/12), and then move back to the box for 20 devil's step overs. The workout ends with 20 double dumbbell hang clusters or a time cap of 20 minutes.

STANDARDS:
Double Under: This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Devil's Box Step Over: This is a double dumbbell burpee to box step over. Each rep begins with the dumbbells on the floor. The athlete will grasp the handles and lower themselves so that their chest contacts the floor between the dumbbells. Stepping or jumping the feet back in the burpee portion is acceptable. Athletes will then either step or jump their feet back and stand up with the dumbbells in hand. Once standing, the athlete will step onto the box, with both feet touching the top of the box and then down on the other side. Standing to full extension on the box is not necessary. The rep will be credited when both feet touch the ground on the other side of the box. Lateral or box-facing stepovers are permitted. The dumbbells must remain in the athlete's hands for the duration of the repetition.

Bar Muscle Up: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip. The athlete must pass through some portion of a dip before locking out over the bar. The rep is credited when the athlete’s arms are fully locked out in the support position above the bar and the athlete’s shoulders are over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.

Toes to Bar: In the toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar simultaneously between the hands. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body.

Double Dumbbell Hang Cluster: This is a double dumbbell hang squat clean thruster. Each set begins with a deadlift. Once standing at full extension, the athlete will move the dumbbells into the hang position either between or outside the legs. From there, the athlete will move the dumbbells to the shoulder, pass through a full squat, and in one motion, take the dumbbells from shoulder to overhead (like a thruster). A thruster jerk is not permitted. The rep is credited when the athlete shows controlled lockout overhead with knees, hips shoulders, and hands in line.

Rx Event 4 is brought to you by Catch Digital

FOR TIME:
100 Double Unders
30 Alt 1-Arm Devil's Press M: 50 W:35
30 Alt Step Ups M: 50 to 24" W: 35 to 20
30 Alt 1-arm Hang Cluster M: 50 W: 35
20 T2B
100 Double Unders
20 T2B
30 Devil's Press M: 2 x 35 W: 2 x 20
30 Box Step Overs M: 2 x 35 to 24" W: 2 x 20 to 20"
20 DBL DB Hang Clusters M: 2 x 35 W: 2 x 20

*20min time cap

FLOW:
At the call of 3, 2, 1 go, athletes will work through 100 double unders. Once complete, athletes will move to their dumbbell and complete alternating 1-arm devil's press followed by loaded step-ups and then alternating 1-arm hang clusters. Once complete, athletes will move to the pull-up bar to complete 20 toes to bar. Once complete athletes will work through another round of 100 double unders and then another round of 20 toes to bar. Once complete, athletes will move to their double dumbbells for a round of 30 devil's press, 30 double box stepovers and finally, 20 double dumbbell hang clusters. There is a time cap of 20min.

Rx Event 4 is brought to you by Catch Digital

FOR TIME:
100 Double Unders
30 Alt 1-Arm Devil's Press M: 50 W:35
30 Alt Step Ups M: 50 to 24" W: 35 to 20
30 Alt 1-arm Hang Cluster M: 50 W: 35
20 T2B
100 Double Unders
20 T2B
30 Devil's Press M: 2 x 35 W: 2 x 20
30 Box Step Overs M: 2 x 35 to 24" W: 2 x 20 to 20"
20 DBL DB Hang Clusters M: 2 x 35 W: 2 x 20

*20min time cap

FLOW:
At the call of 3, 2, 1 go, athletes will work through 100 double unders. Once complete, athletes will move to their dumbbell and complete alternating 1-arm devil's press followed by loaded step-ups and then alternating 1-arm hang clusters. Once complete, athletes will move to the pull-up bar to complete 20 toes to bar. Once complete athletes will work through another round of 100 double unders and then another round of 20 toes to bar. Once complete, athletes will move to their double dumbbells for a round of 30 devil's press, 30 double box stepovers and finally, 20 double dumbbell hang clusters. There is a time cap of 20min.

The End.