Battle Cancer Miami 2022

MAXIMUS EFFORT

Equipment List:

1 x Rower
2 x 44lb Kettlebells
2 x 26lb Kettlebells

Score:

Part A: For Time
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:
Part A:
40 Calorie Row, 10 calories per athlete
110 Calorie Row, one athlete working at a time
(150 calories in total)
Part B:
10 Synchronised Kettlebell Deadlifts, three athletes working
10 Synchronised Kettlebell Goblet Squats, three athletes working
10 Synchronised American Kettlebell Swings, three athletes working
20 Synchronised Kettlebell Deadlifts, three athletes working
20 Synchronised Kettlebell Goblet Squats, three athletes working
20 Synchronised American Kettlebell Swings, three athletes working

*Repeat the above by adding 10 reps per movement each round

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: Athletes will each complete 10 calories on the rower. Once 40 calories have been completed, one athlete will continue to row whilst three athletes will begin the kettlebell sequence; 10 synchronised kettlebell deadlifts, moving on to 10 synchronised kettlebell goblet squats, then 10 synchronised American kettlebell swings. Once this round has been completed, the athletes will repeat the sequence increasing the reps to 20 of each movement. Each sequence from then on will increase by 10 reps each movement per round. Athletes can swap on the rower at any point during the workout, however the kettlebell movements will be paused during the change until three athletes are in position to continue.

Row Description:
The rower can only be pulled by the athlete sitting on the rower, not by another athlete. Other athletes can only help the person on the rower to adjust their foot straps or hold their feet in position. No athlete is to adjust the monitor once the workout has begun.

Synchronised Kettlebell Deadlift Description:
Athletes hold the kettlebell handle with two hands. Starting with the kettlebell on the ground, in one motion, athletes will lift the kettlebell up to full extension keeping their arms straight, hips through and shoulders back. The synchronisation of the rep is at the top with all athletes standing to full extension. Between each rep the kettlebell must touch the ground. The movements can be completed at different speeds as long as all athletes are in sync at the top.

Synchronised Kettlebell Goblet Squat Description:
Athletes must hold the kettlebell in a goblet position; two hands on the kettlebell at chest height. Start standing in full extension, athletes must then squat down below parallel before standing back upright to full extension with shoulders back and hips through. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all athletes are in sync at the top in full extension.

Synchronised American Kettlebell Swing Description:
Athletes must hold the kettlebell handle in both hands. Start standing in full extension, the kettlebell must pass between the legs with the base of the kettlebell passing behind the body, the kettlebell is then swung above the head with elbows locked out and the base of the kettlebell facing upwards. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all athletes are in sync at the top in full extension.

Modified Movements:

• Athletes can remove the weight from the deadlift and perform an air squat
• Athletes can use a lower weight where available
• Athletes can restrict the depth of their squat
• Athletes can either hold the weight down to the side or remove the weight and do air squats
• Athletes can perform Russian kettlebell swings to eye level

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

MAXIMUS EFFORT

Equipment List:

1 x Rower
2 x 44lb Kettlebells
2 x 26lb Kettlebells

Score:

Part A: For Time
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:
Part A:
40 Calorie Row, 10 calories per athlete
110 Calorie Row, one athlete working at a time
(150 calories in total)
Part B:
10 Synchronised Kettlebell Deadlifts, three athletes working
10 Synchronised Kettlebell Goblet Squats, three athletes working
10 Synchronised American Kettlebell Swings, three athletes working
20 Synchronised Kettlebell Deadlifts, three athletes working
20 Synchronised Kettlebell Goblet Squats, three athletes working
20 Synchronised American Kettlebell Swings, three athletes working

*Repeat the above by adding 10 reps per movement each round

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: Athletes will each complete 10 calories on the rower. Once 40 calories have been completed, one athlete will continue to row whilst three athletes will begin the kettlebell sequence; 10 synchronised kettlebell deadlifts, moving on to 10 synchronised kettlebell goblet squats, then 10 synchronised American kettlebell swings. Once this round has been completed, the athletes will repeat the sequence increasing the reps to 20 of each movement. Each sequence from then on will increase by 10 reps each movement per round. Athletes can swap on the rower at any point during the workout, however the kettlebell movements will be paused during the change until three athletes are in position to continue.

Row Description:
The rower can only be pulled by the athlete sitting on the rower, not by another athlete. Other athletes can only help the person on the rower to adjust their foot straps or hold their feet in position. No athlete is to adjust the monitor once the workout has begun.

Synchronised Kettlebell Deadlift Description:
Athletes hold the kettlebell handle with two hands. Starting with the kettlebell on the ground, in one motion, athletes will lift the kettlebell up to full extension keeping their arms straight, hips through and shoulders back. The synchronisation of the rep is at the top with all athletes standing to full extension. Between each rep the kettlebell must touch the ground. The movements can be completed at different speeds as long as all athletes are in sync at the top.

Synchronised Kettlebell Goblet Squat Description:
Athletes must hold the kettlebell in a goblet position; two hands on the kettlebell at chest height. Start standing in full extension, athletes must then squat down below parallel before standing back upright to full extension with shoulders back and hips through. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all athletes are in sync at the top in full extension.

Synchronised American Kettlebell Swing Description:
Athletes must hold the kettlebell handle in both hands. Start standing in full extension, the kettlebell must pass between the legs with the base of the kettlebell passing behind the body, the kettlebell is then swung above the head with elbows locked out and the base of the kettlebell facing upwards. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all athletes are in sync at the top in full extension.

Modified Movements:

• Athletes can remove the weight from the deadlift and perform an air squat
• Athletes can use a lower weight where available
• Athletes can restrict the depth of their squat
• Athletes can either hold the weight down to the side or remove the weight and do air squats
• Athletes can perform Russian kettlebell swings to eye level

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

Over & Out

Equipment List:

2 x 20kg (45lb) Sandbags
2 x 30kg (66lb) Sandbags
1 x Box 20’’/24’’

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:
10 Minute Time Cap
30 Synchronised Sandbag Cleans, two athletes working
30 Box Jump Overs, one athletes working*
30 Synchronised Sit Ups, four athletes working
20 Synchronised Sandbag Cleans, two athletes working
20 Box Jump Overs, one athletes working*
20 Synchronised Sit Ups, four athletes working
10 Synchronised Sandbag Cleans, two athletes working
10 Box Jump Overs, one athletes working*
10 Synchronised Sit Ups, four athletes working

Repeat the above as many times as possible.
*Athletes must complete five Box Jump Overs before swapping

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: Two athletes will complete 30 synchronised sandbag cleans, athletes can swap in and out as they wish. Once completed, athletes will then move on to 30 box jump overs, athletes must complete five before swapping. The team will then perform 30 synchronised sit ups, all four athletes working. Teams will then repeat the above reducing each movement to 20 reps, and then repeat for a third time, this time reducing each of the movements to 10 reps. Teams will continue the same process for the full 10 minutes.

Synchronised Sandbag Clean Description:
Starting with the sandbag on the ground between their feet, athletes will lift the sandbag in one motion to their shoulder. Athletes will then extend the non working arm out to the side to show full control of the movement and the sandbag. Athletes may then drop the bag to the floor before starting the next rep or hold the bag through the downward motion to perform a touch and go to start the next rep. Synchronisation is at the top of the rep when the athletes are stood at full extension, demonstrating control of the movement. Athletes can perform the movement at different speeds as long as they are in sync at the top..

Box Jump Over Description:
Athletes will jump with two feet onto the box before jumping or stepping down the other side, they must complete five reps each before swapping with the next athlete. Athletes do not need to fully extend on the box before jumping/stepping down the other side. All boxes are set to 20 inch height for females and 24 inch height for males, athletes are to change the box height accordingly.

Synchronised Sit Up Description:
Athletes will sit in pairs facing each other down the lane, they will lean back to touch the floor with both hands behind their head before sitting back up and clapping their partners hands. The synchronisation is at the top of the rep with athletes clapping hands together. Sit ups can be done at different speeds as long as athletes wait for all teammates at the top and clap together. Athletes can choose to interlock their feet with their partner if they wish.


Modified Movements:

• Athletes can receive assistance from a teammate for the clean, releasing at the top so the working athlete maintains control at the top of the rep
• Athletes can reduce the movement to a sandbag to chest
• Athletes may restrict the range of movement to where they can comfortably lean back to, or crunch up to in the sit up.
• Athletes may swap the sit ups to toe taps. The athlete will lie on their back with legs bent at the knee to 90 degrees, then tap their toes down and back up, one foot at a time for the duration the team is working through the sit-ups.
• Athletes can step on and off the box. A teammate can help by holding their hand as they step on and off for stability.

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.

You're Benched

Equipment List:

2 x 25lb Dumbbells
2 x 45lbs Dumbbells
1 x Bench

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:

80 Dumbbell Bench Press, 20 reps per athlete
60 Synchronised Hand Release Push Ups, four athletes working
40 Synchronised Dumbbell Snatch, two athletes working*
20 Synchronised Hand Release Push Ups, four athletes working
10 Synchronised Single Dumbbell Devil’s Press, two athletes working*

*Resting athletes must hold a wheelbarrow hold for the duration of the dumbbell movements

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: Each athlete must complete 20 dumbbell bench press, one athlete at a time. The next athlete cannot start until the athlete before them has completed their 20 reps. Next, the team will complete 60 synchronised hand release push ups, all four athletes working. Once completed, the team will then perform 40 synchronised dumbbell snatch, two athletes working. Athletes can swap in and out of the dumbbell snatch as they wish. Athletes will then complete 20 synchronised hand release push ups, all four athletes working. Finally, athletes must complete 10 synchronised single dumbbell devil’s press, two athletes working at a time. Athletes can swap in and out of the devil’s press as they like. Repeat the above as many times as possible in the 10 minute time cap. Resting athletes must hold a wheelbarrow hold for the duration of the snatch and devil’s press movements.

Dumbbell Bench Press Description:
Athletes will lie on the bench, with their feet on the floor, making sure to keep their head on the bench. The dumbbell must be held at each end with two hands. The rep starts with the dumbbell touching the athlete's chest; athletes will then press the weight upwards, finishing with their elbows locked out.

Synchronised Hand Release Push Up Description:
Athletes will start in a plank position by placing their hands slightly beyond shoulder-width apart, arms locked out and keeping their back and legs in a straight line. Athletes will bend their arms to lower their body to the ground keeping as straight as possible, then lifting hands off the floor to touch their temples before pushing back up to the starting position. The synchronisation is when all athletes touch their temples.

Synchronised Dumbbell Snatch Description:
Athletes start by standing one foot either side of their dumbbell. Athletes will pick up the dumbbell with one hand and in one movement move the dumbbell to above head with arms locked out at the top, and hips through. Athletes will then return the dumbbell to the floor before starting the next rep. Athletes can either use one hand or swap hands between reps. The synchronisation is at the top where the dumbbells are above head with arms locked out. The movement can be done at different speeds as long as athletes are in sync at the top.

Synchronised Devils Press Description:
Athletes start in a standing position above a dumbbell. Athletes then jump back into a push up position with one hand on the floor, the other on the handle of the dumbbell. They will then lower themselves to the floor until the chest and thighs make contact with the floor. Athletes then push themselves up off the floor, jump back towards their hands and whilst returning to a standing position, lift and raise the dumbbell above their heads in one movement, finishing with the arm fully extended. Athletes can either use one hand or swap hands between reps. Synchronisation is at the top with the dumbbell above the head, arm fully extended. Athletes may complete the movement at different speeds as long as all athletes are in sync at the top before completing the next rep.

Modified Movements:

• Athletes can be assisted by a teammate for the bench press
• Athletes may use a lower weight (where available) for the bench press/devils press
• Athletes may complete the push up on the knees
• Athletes can complete a dumbbell clean staying
• Athletes can restrict the movement to complete a dumbbell hang snatch
• Athletes can step back/forward during the devil's press
• Resting athletes can hold a plank if unable to hold the wheelbarrow

* Athletes must let the judge know before the workout starts if they need to adapt anything; otherwise the movement standards will be expected by the judge. If there is an adaptation whilst synchro, the judge will watch for the full movement to be completed by one athlete and the other athlete to get to their adaptation.