Battle Cancer Elysium

BATTLE CANCER 2024 WORKOUT - CHALLENGE

 

—----------------------------------- OVERVIEW ------------------------------------

 

FULL WORKOUT OVERVIEW

5 mins work at each of the following stations with 4 mins rest between each one:

Round 1

1. Assault Bike
2. Synchro Deadlifts (2 bars : 60kg / 135lb, 40kg / 95lb)
3. Assault Rower
4. Synchro Burpees Over Line
5. Run

Round 2

1. Assault Bike
2. Synchro Dumbbell Snatch (men: 20kg / 45lb women: 12.5kg / 27.5lb)
3. Assault Rower
4. Synchro Sandbag Over Shoulder (men: 30kg / 66lb women: 20kg / 45lb)
5. Run

—-----------------------------WORKOUT DESCRIPTION --------------------------

Athletes will enter the workout arena with the goal of achieving 20,000 reps.  

Resting time between workouts will be in the Recovery Pen before the next workout.

ROUND 1:

STATION 1: BIKE

KIT : 2 x ASSAULT BIKES

• Athletes start behind the Assault Bikes.
• On the "Go" signal, two athletes climb onto separate Assault Bikes and begin accumulating metres.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: The bike with the LOWEST number of metres is your score. ‘Tick over’ is included.

Note for Paired Teams: Use one bike, and the score is the maximum distance achieved.

 

STATION 2: DEADLIFTS

KIT : 1 x 60kg / 135lb BARBELL, 1 x 40kg / 90lb BARBELL

• Athletes start at the edge of the workout box.
• On the "Go" signal, athletes make their way to the barbells.
• Athletes will then begin to work through as many synchro deadlifts in 5 minutes, two athletes working at a time.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: Each successful synchro lift is rewarded 25 points.

Note for Paired Teams: Deadlifts are individual. One athlete at a time, not synchro.

 

STATION 3: ASSAULT ROWER

KIT : 2 x ASSAULT ROWERS

• Athletes start at the edge of the Assault Rower station.
• ​​On the "Go" signal athletes move to rowers.
• Two athletes start building distance on the rowers.
• Athletes can switch as desired until the 5-minute time limit is reached.

Scoring: The rower with the LOWEST number of metres is your score. ‘Tick over’ is included.

Note for Paired Teams: Use one rower. Your score is the cumulative distance achieved.

 

STATION 4: SYNCHRO BURPEES OVER LINE

KIT : BODYWEIGHT

• Athletes start at the edge of the Synchro Burpee station.
• On the “Go” signal, athletes move into the workout space
• Athletes work through as many synchro burpees over line as possible in 5 minutes, two athletes working at a time.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: Each synchro burpee is 1 rep.

Note Paired Teams: Burpees are individual. One athlete at a time, not synchro.

 

STATION 5: RUN

KIT : 1 x AIR RUNNER

• Athletes start at the edge of the Run station.
• On the "Go" signal, one athlete will step onto the Air Runner and begin accumulating metres.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: The maximum number of metres recorded on the Air Runner. "Tick over" is included.

 

ROUND 2:

STATION 1: ASSAULT BIKE

KIT : 2 x ASSAULT BIKES

• Athletes start behind the Assault Bikes.
• On the "Go" signal, two athletes climb onto separate Assault Bikes and begin accumulating metres.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: The bike with the LOWEST number of metres is your score. ‘Tick over’ is included.

Note for Paired Teams: Use one bike, and the score is the maximum distance achieved.

 

STATION 2: SYNCHRO DUMBBELL SNATCH

KIT : 2 x 20kg / 45lb DUMBBELLS, 2 x 12.5kg / 27.5lb DUMBBELLS

• Athletes start at the edge of the Synchro Dumbbell Snatch station.
• On the "Go" signal athletes make their way to the dumbbells
• Athletes work through as many synchro dumbbell snatch as possible in 5 minutes, two athletes working at a time
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: Each successful synchro lift is awarded 25 points.

Note for Paired Teams: Dumbbell snatch is individual. One athlete at a time, not synchro.

 

STATION 3: ASSAULT ROWER

KIT : 2 x ASSAULT ROWERS

• Athletes start at the edge of the Assault Rower station.
• ​​On the "Go" signal, athletes move on to the Assault Rowers.
• Two athletes start building distance on the rowers.
• Athletes can switch as desired until the 5-minute time limit is reached.

Scoring: The rower with the LOWEST number of metres is your score. ‘Tick over’ is included.

Note for Paired Teams: Use one rower. Your score is the cumulative distance achieved.

 

STATION 4: SANDBAG OVER SHOULDER

KIT : 2 x 30kg / 66lb SANDBAGS, 2 x 20kg / 45lb SANDBAGS

• Athletes start at the edge of the Sandbag Over Shoulder station.
• On the "Go" signal, athletes make their way to the sandbags.
• Athletes work through as many synchro sandbag over shoulder as possible in 5 minutes, two athletes working at a time.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: Each synchro sandbag over shoulder is 1 rep.

Note for Paired Teams: Sandbag over shoulder is individual. One athlete at a time, not synchro.

 

STATION 5: RUN

KIT : 1 x AIR RUNNER

• Athletes start at the edge of the Run station.
• On the "Go" signal, one athlete will step onto the Air Runner and begin accumulating metres.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: The maximum number of metres recorded on the Air Runner. "Tick over" is included.

 

—--------------------------- MOVEMENT STANDARDS --------------------------

Assault Bike

• Athletes must start, standing behind the bike.
• Athletes may change the settings of the bike (height, saddle position) before the workout begins.
• The monitor must be turned on and set to zero before starting the workout.
• Athletes may change at any point during the workout.
• Only the athlete seated on the saddle may apply pressure to the pedals to build distance.

Synchro Deadlifts

• The barbell starts on the ground.
• Collars must be placed outside the plates
• Athletes' hands must be outside the knees. Sumo deadlifts are not allowed.
• The lift is completed in synchro and credited when both athletes hips and knees reach full extension and their heads and shoulders are behind the bar.
• Athletes must lower the bar to the floor and not drop from above the knee.
• Athletes are not permitted to use gymnastic grips or wraps when completing the deadlifts.

Assault Rower

• Athletes must start, standing behind the rowing machine.
• The monitor must be turned on and set to zero before starting the workout.
• Athletes may change at any point during the workout.
• Only the athlete seated on the rower may pull the handle to build distance.

Synchro Burpees Over Line

• Athletes must start in a standing position facing the line.
• Athletes may jump or step back in the lowering phase of the burpee.
• Both athletes' chests must be in contact with the floor to achieve the first synchro point.
• Athletes may step or jump forward when returning to the standing position.
• Athletes may step or jump over the line.
• When jumping, both feet must be off the ground as they pass over the line.
• There is no requirement to land with both feet at the same time.
• The rep is counted when both athletes have completed the movement.  This is the final synchro point.
• Each rep is performed with both athletes facing the same direction.

Air Runner

• Athletes must start standing behind the air runner.
• The monitor must be turned on and set to zero before starting the workout.
• Athletes may change at any point during the workout.
• Only the athlete on the runner is permitted to apply force to the running surface in order to build distance.
• Only one athlete is allowed to be on the machine at any one time, there must be a clear and obvious dismount of one athlete before the next athlete can begin.
• The handle bars on the machine MUST be held when starting and dismounting from the air runner, NOT during the building distance phase.

Synchro Dumbbell Snatches

• The dumbbell snatch starts with both heads of the dumbbell on the ground.
  Athletes must lift the dumbbell in one motion.
• The movement is completed when the dumbbell is above the middle of the athletes body, their arms, hips and knees are fully extended.
• A rep is counted when both athletes have completed the movement. Synchronisation is at the top of the rep with the dumbbell above head.
• When returning to the starting position, athletes may complete the next move via touch-and-go, bouncing the dumbbell off the floor is NOT permitted.
• Athletes must alternate arms after each successful rep.
• If athletes complete continuous reps, at least one head of the dumbbell must make contact with the floor to allow the next rep to continue.
• A “no rep” will be given for failing to meet the synchro point before lowering the dumbbell to the starting position.
• A “no rep” will be awarded if neither head of a dumbbell touches the floor between reps.
• A clean and jerk is not permitted in order to complete the rep.
• Athletes may NOT receive assistance moving the dumbbell.

Synchro Sandbag Over Shoulder

• The sandbag over shoulder starts with the sandbag on the ground.
• Athletes may lift the sandbag in one motion, up and over their shoulder.
• Athletes can also opt to complete the lift in 2 movements, first to their knees and then over their shoulder.
• The synchro point is both athletes lifting together, they may complete the over the shoulder aspect at different speeds.
• The sandbag must clearly pass over the top of the athlete's shoulder.
• A “no rep” will be awarded if the sandbag is thrown behind an athlete any lower than the shoulder.
• Ducking under the sandbag as it passes over the shoulder is NOT permitted.
• Athletes are not required to alternate shoulders.

 

------------------------------- SCORING SUMMARY -------------------------------

ROUND 1:

STATION 1: Lowest distance achieved across both bikes

STATION 2: Each successful lift = 25pts

STATION 3: Lowest distance achieved across both rowers

STATION 4: Number of successful reps completed

STATION 5: Distance achieved.

 

ROUND 2:

STATION 1: Lowest distance achieved across both bikes

STATION 2: Each successful lift = 25pts

STATION 3: Lowest distance achieved across both rowers

STATION 4: Number of successful reps completed

STATION 5: Distance achieved.

FUNDRAISING AMRAP: Total fundraised (every £/$/€ = 1 rep)

 

-—-------------------------------- QUESTIONS -------------------------------------

Any questions relating to the process, movements, standards or scalable options, please contact adam@battlecancer.com.

BATTLE CANCER 2024 WORKOUT - COMPETE

 

—--------------------------------- OVERVIEW ------------------------------------

 

FULL WORKOUT OVERVIEW

5 mins work at each of the following stations with 4 mins rest between each one:

Round 1

1. Assault Bike
2. Synchro Deadlifts (4 bars : 2 x 60kg / 135lb, 2 x 40kg / 95lb)
3. Assault Rower
4. Synchro Burpees Over Obstacle
5. Run

Round 2

1. Assault Bike
2. Synchro Dumbbell Snatch (2 x 20kg / 45lb, 2 x 12.5kg / 27.5lb)
3. Assault Rower
4. Synchro Sandbag Over Shoulder (2 x 30kg / 66lb, 2 x 20kg / 45lb)
5. Run

 

—---------------------------WORKOUT DESCRIPTION ----------------------------

Athletes will enter the workout arena with the goal of achieving 20,000 reps.  

Resting time between workouts will be in the Recovery Pen before the next workout.

ROUND 1: 

STATION 1: ASSAULT BIKE

KIT : 2 x ASSAULT BIKES

• Athletes start behind the Assault Bikes.
• On the "Go" signal, two athletes climb onto separate Assault Bikes and begin accumulating metres.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: The bike with the LOWEST number of metres is your score. ‘Tick over’ is included.

Note for Paired Teams: Use one bike, and the score is the maximum distance achieved.

 

STATION 2: DEADLIFTS

KIT : 2 x 60kg / 135lb BARBELL, 2 x 40kg / 90lb BARBELL

• Athletes start at the edge of the workout box.
• On the "Go" signal, athletes make their way to the barbells.
• 2 athletes will complete a deadlift, holding the bar at full extension.
• The other 2 athletes will then begin to work through as many synchro deadlifts in 5 minutes.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: Each successful synchro lift is rewarded 20 points.

Note for Paired Teams: Deadlifts are individual. One athlete at a time, not synchro.

 

STATION 3: ASSAULT ROWER

KIT : 2 x ASSAULT ROWERS

• Athletes start at the edge of the Assault Rower station.
• ​​On the "Go" signal athletes move to rowers.
• Two athletes start building distance on the rowers.
• Athletes can switch as desired until the 5-minute time limit is reached.

Scoring: The rower with the LOWEST number of metres is your score. ‘Tick over’ is included.

Note for Paired Teams: Use one rower. Your score is the cumulative distance achieved.

 

STATION 4: BURPEES OVER OBSTACLE

KIT : 2 x OBSTACLES

• Athletes start at the edge of the Synchro Burpee station.
• On the “Go” signal, athletes move into the workout space.
• Athletes work through as many synchro burpees over the obstacle as possible in 5 minutes, two athletes working at a time.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: Each synchro burpee is 1 rep.

Note Paired Teams: Burpees are individual. One athlete at a time, not synchro.

 

STATION 5: RUN

KIT : 1 x AIR RUNNER

• Athletes start at the edge of the Run station.
• On the "Go" signal, one athlete will step onto the Air Runner and begin accumulating metres.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: The maximum number of metres recorded on the Air Runner. "Tick over" is included.

 

ROUND 2:

STATION 1: ASSAULT BIKE

KIT : 2 x ASSAULT BIKES

• Athletes start behind the Assault Bikes.
• On the "Go" signal, two athletes climb onto separate Assault Bikes and begin accumulating metres.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: The bike with the LOWEST number of metres is your score. ‘Tick over’ is included.

Note for Paired Teams: Use one bike, and the score is the maximum distance achieved.

 

STATION 2: SYNCHRO DUMBBELL SNATCH

KIT : 2 x 20kg / 45lb DUMBBELLS, 2 x 12.5kg / 27.5lb DUMBBELLS

• Athletes start at the edge of the Synchro Dumbbell Snatch station.
• On the "Go" signal athletes make their way to the dumbbells.
• Athletes work through as many synchro dumbbell snatch as possible in 5 minutes, two athletes working at a time.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: Each successful synchro lift is awarded 20 points.

Note for Paired Teams: Dumbbell snatch is individual. One athlete at a time, not synchro.

 

STATION 3: ASSAULT ROWER

KIT : 2 x ASSAULT ROWERS

• Athletes start at the edge of the Assault Rower station.
• ​​On the "Go" signal athletes move to rowers.
• Two athletes start building distance on the rowers.
• Athletes can switch as desired until the 5-minute time limit is reached.

Scoring: The rower with the LOWEST number of metres is your score. ‘Tick over’ is included.

Note for Paired Teams: Use one rower. Your score is the cumulative distance achieved.

 

STATION 4: SANDBAG OVER SHOULER

KIT : 2 x 30kg / 66lb SANDBAGS, 2 x 20kg / 45lb SANDBAGS

• Athletes start at the edge of the Sandbag Over Shoulder station.
• On the "Go" signal, athletes make their way to the sandbags.
• 2 athletes will pick up a sandbag each and hold it in a bear hug at chest height.
• Athletes work through as many synchro sandbag over shoulder as possible in 5 minutes, two athletes working at a time.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: Each synchro sandbag over shoulder is 1 rep.

Note for Paired Teams: Sandbag over shoulder is individual. One athlete at a time, not synchro.

 

STATION 5: RUN

KIT : 1 x AIR RUNNER

• Athletes start at the edge of the Run station.
• On the "Go" signal, one athlete will step onto the Air Runner and begin accumulating metres.
• Athletes can switch as needed until the 5-minute interval is complete.

Scoring: The maximum number of metres recorded on the Air Runner. "Tick over" is included.

 

--------------------------- MOVEMENT STANDARDS------------------------------

Assault Bike

• Athletes must start, standing behind the bike.
• Athletes may change the settings of the bike (height, saddle position) before the workout begins.
• The monitor must be turned on and set to zero before starting the workout.
• Athletes may change at any point during the workout.
• Only the athlete seated on the saddle may apply pressure to the pedals to build distance.

Synchro Deadlifts

• The barbell starts on the ground.
• Collars must be placed outside the plates
• Athletes hands must be outside the knees, Sumo deadlifts are NOT allowed.
• The 2 non lifting athletes must hold 2 bars off the ground at full extension to allow the 2 moving bars to complete reps.  This does NOT count as a rep.
• Each lift is completed in synchro and credited when both athletes hips and knees reach full extension and their heads and shoulders are behind the bar.
• Athletes must lower the bar to the floor and not drop from above the knee.
• Athletes are not permitted to use gymnastic grips or wraps when completing the deadlifts.
• Athletes may switch at any point during the workout.  Reps do not count until 2 bars are held as prescribed.

Rower

• Athletes must start, standing behind the rowing machine.
• The monitor must be turned on and set to zero before starting the workout.
• Athletes may change at any point during the workout.
• Only the athlete seated on the rower may pull the handle to build distance.

Synchro Burpees Over Obstacle

• Athletes must start in a standing position facing the obstacle.
• Athletes may jump or step back in the lowering phase of the burpee.
• Both athletes' chests must be in contact with the floor to achieve the first synchro point.
• Athletes may step or jump forward when returning to the standing position.
• Athletes must jump over the obstacle with a two-foot takeoff.
• When jumping, both feet must be off the ground as they pass over the obstacle.
• Jumping with feet either side of the obstacle is NOT permitted.
• There is no requirement to land with both feet at the same time.
• The rep is counted when both athletes have crossed over the obstacle and have both feet in contact with the ground.  This is the final synchro point.
• A “no rep” will be awarded if contact is made with the obstacle at any point up to the final synchro point.
• Once a rep has been achieved, both athletes can return to the starting point by either stepping back over or around the obstacle.
• Each rep is performed in the same direction and must be obstacle facing.

Air Runner

• Athletes must start, standing behind the air runner.
• The monitor must be turned on and set to zero before starting the workout.
• Athletes may change at any point during the workout.
• Athletes must run wearing a weighted vest.
• Only the athlete on the runner is permitted to apply force to the running surface in order to build distance.
• Only one athlete is allowed to be on the machine at any one time, there must be a clear and obvious dismount of one athlete before the next athlete can begin.
• The handle bars on the machine MUST be held when starting and dismounting from the air runner, NOT during the building distance phase.

Synchro Dumbbell Snatches

• The dumbbell snatch starts with both heads of the dumbbell on the ground.
• The 2 non lifting athletes must lift their dumbbells off the floor above hip height to allow the 2 lifting athletes to complete reps.
• Athletes must lift the dumbbell in one motion.
• The movement is completed when the dumbbell is above the middle of the athletes body, their arms, hips and knees are fully extended.
• A rep is counted when both athletes have completed the movement.  This is also the synchro point.
• When returning to the starting position, athletes may complete the next move via touch-and-go, bouncing the dumbbell off the floor is NOT permitted.
• Athletes must alternate arms after each successful rep.
• The non-lifting hand or arm may NOT make contact with legs or other parts of the body during the repetition.
• Athletes may switch at any point during the workout, however, reps do not count until 2 dumbbells are held as prescribed.
• If athletes complete continuous reps, at least one head of the dumbbell must make contact with the floor to allow the next rep to continue.
• A “no rep” will be awarded for failing to meet the synchro point before lowering the dumbbell to the starting position.
• A “no rep” will be awarded if neither head of a dumbbell touches the floor between lowering to the starting position and starting the next rep.
• A clean and jerk is not permitted in order to complete the rep.
• Athletes may NOT receive assistance moving the dumbbell.

Synchro Sandbag Over Shoulder

• The sandbag over shoulder starts with the sandbag on the ground.
• The 2 non lifting athletes must hold a sandbag each in a bear hug, chest high to allow the 2 lifting athletes to begin accumulating reps.
• Athletes may lift the sandbag in one motion, up and over their shoulder.
• Athletes can also opt to complete the lift in 2 movements, first to their knees and then the secondary movement, up and over their shoulder.
• The synchro point is both athletes lifting together, they may complete the over the shoulder aspect at different speeds.
• The sandbag must clearly pass over the top of the athlete's shoulder.
• A “no rep” will be awarded if the sandbag is thrown behind an athlete any lower than the shoulder.
• Ducking under the sandbag as it passes over the shoulder is NOT permitted.
• Athletes are not required to alternate shoulders.

 

-—---------------------------- SCORING SUMMARY -------------------------------

 

ROUND 1:

STATION 1: Lowest distance achieved across both bikes

STATION 2: Each successful lift = 20pts

STATION 3: Lowest distance achieved across both rowers

STATION 4: Number of successful reps completed

STATION 5: Distance achieved.

 

ROUND 2:

STATION 1: Lowest distance achieved across both bikes

STATION 2: Each successful lift = 20pts

STATION 3: Lowest distance achieved across both rowers

STATION 4: Number of successful reps completed

STATION 5: Distance achieved.

FUNDRAISING AMRAP: Total fundraised (every £/$/€ = 1 rep)

 

-—------------------------------- QUESTIONS —------------------------------------

Any questions relating to the process, movements, standards or scalable options, please contact adam@battlecancer.com.

Athletes are encouraged to raise donations to their chosen cancer charity.

• Every dollar raised is equal to 1 rep.  
• Teams total donations can be added at any point during the day of the event.