Battle Cancer Paris 2022

Four to the Floor

Equipment List:

4 x 12.5kg Dumbbells
4 x 20kg Dumbbells
2 x 6kg Wall Ball
 

Score:

Part A: For Time (Faster is Better)
Part B: AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
20 Waterfall Ground to Overhead (GTOH), all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
40 Synchronised Dumbbell Goblet Squats, two athletes working**
20 Waterfall GTOH, all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
60 Synchronised Dumbbell Goblet Squats, two athletes working**
20 Waterfall GTOH, all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
80 Synchronised Dumbbell Goblet Squats, two athletes working**

Part B: In remaining time Max Waterfall GTOH*

*Resting Athletes to hold a plank
**Resting Athletes to Hold Dumbbell in a Goblet Hold
 

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1 Go: All four athletes will get into a plank position; one athlete at a time, the team will perform 20 dumbbell ground to overhead, finishing back in the plank position before the next athlete creating a waterfall within the team. Once completed athletes will perform 15 synchronised wall ball pass sit ups, working in pairs, all four athletes working. Athletes will then complete 40 synchronised goblet squats, two athletes working, two athletes resting.

Once the goblet squats are completed teams will then go back to the 20 waterfall GTOH, into 15 synchronised wall ball pass sit ups, into 60 synchronised goblet squats. Teams will complete this sequence again finishing with 80 synchronised goblet squats, two athletes working, two resting. During all goblet squats, the two resting athletes must hold their dumbbell in a goblet hold.

In any remaining time, teams will perform max waterfall GTOH.
 

Waterfall Ground to Overhead Description: 
All athletes start in a plank position, athletes may choose to have both hands on the floor, or one hand holding their dumbbell, arms should be straight with locked elbows, shoulders over hands. Athletes should hold their body in a straight line from the top of the head down to the heels. One athlete at a time, the team will perform dumbbell GTOH; Athletes will jump their feet in from the plank position, either in one snatch motion picking up the dumbbell to above head, or pull the dumbbell to shoulder height before pressing above head. At the top of the rep, elbows should be locked out, shoulders back and hips through at full extension. Athletes should then bring the dumbbell back down to the starting position, finishing in the plank before tagging the next athlete.

Synchronised Wall Ball Pass Sit Up Description:
Athletes sit down in two pairs facing each other, feet together and upright, each pair will have a wall ball. All four athletes will lay back touching the floor behind them, however two athletes on the same side will be holding a wall ball whilst doing this. As all four athletes sit back upright, shoulders over hips, the wall balls will be passed over to the opposite athletes, before all reaching back behind them for another sit up. The movement can be done at different speeds as long as all four athletes are in sync at the top of the rep with all athletes touching the wall ball as it is passed over. 

Synchronised Dumbbell Goblet Squat Description:
Starting stood at full extension, athletes must hold the dumbbell in a goblet hold at chest height with two hands. Athletes will sit their hips back and bend at the knee keeping their chest upright. Athletes must reach below parallel, with their hips going below their knee height; before standing back up right to full extension with hips through, shoulders back. The movement can be done at different speeds as long as both athletes are at the top of the rep at full extension at the same time.

Dumbbell Goblet Hold Description:
The resting athletes will stand to full extension holding their dumbbell in a goblet hold at chest height. Athletes will use both hands to hold one end of the dumbbell. If the resting athletes stop holding the dumbbells the working athletes must also stop their squats.

Modified Movements:

• The plank may be performed on the knees if required.
• The GTOH may be restricted either to a dumbbell clean to shoulder level, or a dumbbell deadlift.
• The sit ups can either be restricted to a comfortable level or performed without a wall ball.
• The goblet squat can be restricted to a comfortable level rather than to full depth, or an air squat can be performed.

* Athletes must let the judge know before the workout starts if they need to modify anything; otherwise the movement standards will be expected by the judge. If there is a modified movement 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.
 

Four to the Floor

Equipment List:

4 x 12.5kg Dumbbells
4 x 20kg Dumbbells
2 x 6kg Wall Ball
 

Score:

Part A: For Time (Faster is Better)
Part B: AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
20 Waterfall Ground to Overhead (GTOH), all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
40 Synchronised Dumbbell Goblet Squats, two athletes working**
20 Waterfall GTOH, all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
60 Synchronised Dumbbell Goblet Squats, two athletes working**
20 Waterfall GTOH, all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
80 Synchronised Dumbbell Goblet Squats, two athletes working**

Part B: In remaining time Max Waterfall GTOH*

*Resting Athletes to hold a plank
**Resting Athletes to Hold Dumbbell in a Goblet Hold
 

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1 Go: All four athletes will get into a plank position; one athlete at a time, the team will perform 20 dumbbell ground to overhead, finishing back in the plank position before the next athlete creating a waterfall within the team. Once completed athletes will perform 15 synchronised wall ball pass sit ups, working in pairs, all four athletes working. Athletes will then complete 40 synchronised goblet squats, two athletes working, two athletes resting.

Once the goblet squats are completed teams will then go back to the 20 waterfall GTOH, into 15 synchronised wall ball pass sit ups, into 60 synchronised goblet squats. Teams will complete this sequence again finishing with 80 synchronised goblet squats, two athletes working, two resting. During all goblet squats, the two resting athletes must hold their dumbbell in a goblet hold.

In any remaining time, teams will perform max waterfall GTOH.
 

Waterfall Ground to Overhead Description: 
All athletes start in a plank position, athletes may choose to have both hands on the floor, or one hand holding their dumbbell, arms should be straight with locked elbows, shoulders over hands. Athletes should hold their body in a straight line from the top of the head down to the heels. One athlete at a time, the team will perform dumbbell GTOH; Athletes will jump their feet in from the plank position, either in one snatch motion picking up the dumbbell to above head, or pull the dumbbell to shoulder height before pressing above head. At the top of the rep, elbows should be locked out, shoulders back and hips through at full extension. Athletes should then bring the dumbbell back down to the starting position, finishing in the plank before tagging the next athlete.

Synchronised Wall Ball Pass Sit Up Description:
Athletes sit down in two pairs facing each other, feet together and upright, each pair will have a wall ball. All four athletes will lay back touching the floor behind them, however two athletes on the same side will be holding a wall ball whilst doing this. As all four athletes sit back upright, shoulders over hips, the wall balls will be passed over to the opposite athletes, before all reaching back behind them for another sit up. The movement can be done at different speeds as long as all four athletes are in sync at the top of the rep with all athletes touching the wall ball as it is passed over. 

Synchronised Dumbbell Goblet Squat Description:
Starting stood at full extension, athletes must hold the dumbbell in a goblet hold at chest height with two hands. Athletes will sit their hips back and bend at the knee keeping their chest upright. Athletes must reach below parallel, with their hips going below their knee height; before standing back up right to full extension with hips through, shoulders back. The movement can be done at different speeds as long as both athletes are at the top of the rep at full extension at the same time.

Dumbbell Goblet Hold Description:
The resting athletes will stand to full extension holding their dumbbell in a goblet hold at chest height. Athletes will use both hands to hold one end of the dumbbell. If the resting athletes stop holding the dumbbells the working athletes must also stop their squats.

Modified Movements:

• The plank may be performed on the knees if required.
• The GTOH may be restricted either to a dumbbell clean to shoulder level, or a dumbbell deadlift.
• The sit ups can either be restricted to a comfortable level or performed without a wall ball.
• The goblet squat can be restricted to a comfortable level rather than to full depth, or an air squat can be performed.

* Athletes must let the judge know before the workout starts if they need to modify anything; otherwise the movement standards will be expected by the judge. If there is a modified movement 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.
 

Pick it up, Pack it in

4 x 10kg Plate
4 x 20kg Plate
1 x 20/24”Box
 

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

30 Synchronised Plate Ground To Overhead (GTOH), four athletes working 
30 Synchronised Sit Ups, four athletes working
30 Box Jump Overs, four athletes working* 
20 Synchronised Plate GTOH, four athletes working
20 Synchronised Sit Ups, four athletes working
20 Box Jump Overs, four athletes working*
10 Synchronised Plate GTOH, four athletes working
10 Synchronised Sit Ups, four athletes working
10 Box Jump Overs, two 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 in a line. On 3, 2, 1 Go; Four athletes will each pick up a plate and begin 30 synchronised plate GTOH. Once completed all four athletes will perform 30 synchro sit ups, clapping at the top together; teams will then perform 30 box jump overs, athletes must complete five before swapping. Teams will then move back to the plates and complete 20 synchro GTOH, they will then move on to 20 synchro sit ups, and finish with 20 box jump overs. Teams will repeat this sequence with 10 reps of each movement. Once they have completed the 10 box jump overs, the team will move back down to the plates and repeat from 30 synchro plate GTOH.

Synchronised Plate GTOH Description:
Athletes will start by holding the plate with two hands (thumbs facing down) keeping their backs flat, and the edge of the plate touching the ground. In one motion athletes will move the plate overhead, keeping the plate close to their body and rotating their hands until elbows locked out. The synchronisation is at the top of the rep when all athletes have locked out elbows before bringing the plate back to the ground to repeat. The movements can be done at different speeds as long as all athletes are in sync at the top overhead.

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 team mates at the top and clap together. Athletes can choose to interlock their feet with their partner if they wish.

Box Jump Over Description: 
Athletes 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.

Modified Movements:

• Restrict the range of movement of a GTOH, i.e. Hang to overhead rather than from the floor; and to shoulder rather than overhead- floor to shoulder.
• 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 modify 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.

The Descent

Equipment List:

4x 12kg Kettlebell
4x 20kg Kettlebell
1x CV Equipment
 

Score:

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

Workout Brief:

9 Minute Time Cap

Part A: For Time
30 Synchronised American Kettlebell Swings, all four athletes working
10 Synchronised Burpees, two athletes working
20 Calories on CV, one athlete working
30 Synchronised Kettlebell Goblet Squats, all four athletes working
10 Synchronised Burpees, two athletes working
15 Calories on CV, one athlete working
30 Synchronised Kettlebell Lunges, all four athletes working
10 Synchronised Burpees, two athletes working
10 Calories on CV, one athlete working
30 Synchronised Kettlebell Shoulder To Overhead (STOH), all four athletes working
10 Synchronised Burpees, two athletes working
5 Calories on CV, one athlete working
Part B: Max Burpees Over Partner, one athlete working

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: All four athletes perform 30 synchro American kettlebell swings; once completed, athletes will perform 10 synchro burpees in pairs, one pair working, one pair resting, athletes may swap as they wish. Teams will then complete 20 calories on the CV kit, one athlete working at a time, athletes can swap as often as they like.

Once 20 calories are completed, athletes move onto 30 synchro kettlebell goblet squats, all four athletes working, into 10 synchro burpees in pairs; one pair working, one resting. Teams will then complete 15 calories on the CV kit.

Once the calories have been completed, teams will complete 30 synchro kettlebell lunges with all four athletes working, 10 synchro burpees in pairs, and 10 calories on the CV kit.

All four athletes will then perform 30 synchro kettlebell STOH, 10 synchro burpees working in pairs, and 5 calories on the CV kit.

In any remaining time, athletes will accumulate as many burpees over partner reps as possible, with one athlete working at a time; athletes can swap as they wish. 

Synchronised American Kettlebell Swing Description: 
Athletes must hold the handle with both hands. Starting stood at full extension with feet shoulder width apart; hinge the hips back so that the kettlebell passes between the legs with the base of the kettlebell behind the body. Hips and legs extend rapidly driving the kettlebell overhead with elbows locked out and the base of the kettlebell facing the ceiling. Hips hinge back as the kettlebell descends to begin the next rep. The synchronisation is at the top of the rep at full extension with the kettlebell overhead. The movements can be done at different speeds as long as all four athletes are in sync at the top at full extension.

Synchronised Burpee Description: 
Two athletes working at a time. Start standing in full extension, jump back to a push-up position and lower chest and thighs to the floor. Push up and jump feet back towards the hands before standing. Once at full extension, jump and clap with hands overhead. The synchronisation is at the top of the rep when both athletes jump and clap. The movements can be done at different speeds as long as athletes are in sync when clapping. 

*Calories CV Description:
(Depending on location this could be rowing, ski erg, or bike)

Rowing Description:
Athletes will complete calories on the rower. The rower can only be pulled by the athlete sitting on the rower, not by another athlete. Other athletes can help the person on the rower adjust their foot straps. The rower must be reset between rounds and start on zero calories. 

Ski Erg Description:
Athletes will complete calories on the ski erg. The ski erg can only be pulled by the working athlete, not by another athlete. The ski erg must be reset between rounds and start on zero calories. 

Bike Description:
Athletes will complete calories on the bike. The bike can only be moved by the athlete sitting on the bike, not by another athlete. The bike must be reset between rounds and start on zero calories. 

Synchronised Kettlebell Goblet Squat Description: 
Athletes must hold the kettlebell in a goblet hold; two hands on the kettlebell at chest height. Starting stood up at full extension, feet hip width apart. Squat down below parallel keeping chest up 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 four athletes are in sync at the top at full extension.

Synchronised Kettlebell Lunge Description:
Athletes must hold the kettlebell in a goblet hold; two hands on the kettlebell at chest height. Starting at full extension, athletes must then lunge, either by stepping forwards or backwards with one knee touching the ground before standing back upright to full extension with legs together, 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 four athletes are in sync at the top in full extension.

Synchronised Kettlebell Shoulder to Overhead Description:
Athletes can either hold the kettlebell with two hands or with one hand on one side. Start with the kettlebell below the chin and then push overhead to finish with arms locked out. The kettlebell should then come below the chin before starting the next rep. The synchronisation is at the top of the rep with arms locked out overhead. The movements can be done at different speeds as long as all four athletes are in sync at the top of the rep at full extension. Athletes can either strict press, or use their legs to help by performing a push press or push jerk.

Burpee Over Partner Description:
One athlete will lie on the ground on their front or back. Another athlete will perform the burpee over partner by standing next to the athlete on the ground; jumping back to a push-up position and lowering chest and thighs to the floor, before pushing up and jumping their feet back towards their hands to standing. The athlete will then jump over the athlete lying on the ground with a two footed jump. Teams can rotate who is lying on the ground and who is performing the burpee as they wish. 

Modified Movements:

• Athletes can perform Russian kettlebell swings to eye level, they must stay in sync with the rest of the team
• Athletes can step back and step up the burpee. Athletes can perform a straight arm burpee rather than going chest to floor if required. 
• Not all athletes are required to work on the CV kit; the movements can be restricted i.e. leg only/arm only bike, smaller range of movement on the rower/ski erg.
• Athletes can restrict the squat to a depth that's comfortable. Athletes can also either hold the weight down to the side or remove the weight and do air squats. 
• Athletes can restrict the lunge to a depth that's comfortable. Athletes can also either hold the weight down to the side or remove the weight and do body weight lunges.
• Athletes can restrict the range of movement of the STOH to a comfortable level, if this is too difficult the athlete can hold the weight at chest height whilst the rest of the team work through the STOH. If they put their weight down the rest of the team must also stop.
• Athletes may step over their partner in the burpee over partner rather than jumping.

* Athletes must let the judge know before the workout starts if they need to modify anything; otherwise the movement standards will be expected by the judge. If there is a modified movement 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.
 

The Descent

Equipment List:

4x 12kg Kettlebell
4x 20kg Kettlebell
1x CV Equipment
 

Score:

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

Workout Brief:

9 Minute Time Cap

Part A: For Time
30 Synchronised American Kettlebell Swings, all four athletes working
10 Synchronised Burpees, two athletes working
20 Calories on CV, one athlete working
30 Synchronised Kettlebell Goblet Squats, all four athletes working
10 Synchronised Burpees, two athletes working
15 Calories on CV, one athlete working
30 Synchronised Kettlebell Lunges, all four athletes working
10 Synchronised Burpees, two athletes working
10 Calories on CV, one athlete working
30 Synchronised Kettlebell Shoulder To Overhead (STOH), all four athletes working
10 Synchronised Burpees, two athletes working
5 Calories on CV, one athlete working
Part B: Max Burpees Over Partner, one athlete working

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: All four athletes perform 30 synchro American kettlebell swings; once completed, athletes will perform 10 synchro burpees in pairs, one pair working, one pair resting, athletes may swap as they wish. Teams will then complete 20 calories on the CV kit, one athlete working at a time, athletes can swap as often as they like.

Once 20 calories are completed, athletes move onto 30 synchro kettlebell goblet squats, all four athletes working, into 10 synchro burpees in pairs; one pair working, one resting. Teams will then complete 15 calories on the CV kit.

Once the calories have been completed, teams will complete 30 synchro kettlebell lunges with all four athletes working, 10 synchro burpees in pairs, and 10 calories on the CV kit.

All four athletes will then perform 30 synchro kettlebell STOH, 10 synchro burpees working in pairs, and 5 calories on the CV kit.

In any remaining time, athletes will accumulate as many burpees over partner reps as possible, with one athlete working at a time; athletes can swap as they wish. 

Synchronised American Kettlebell Swing Description: 
Athletes must hold the handle with both hands. Starting stood at full extension with feet shoulder width apart; hinge the hips back so that the kettlebell passes between the legs with the base of the kettlebell behind the body. Hips and legs extend rapidly driving the kettlebell overhead with elbows locked out and the base of the kettlebell facing the ceiling. Hips hinge back as the kettlebell descends to begin the next rep. The synchronisation is at the top of the rep at full extension with the kettlebell overhead. The movements can be done at different speeds as long as all four athletes are in sync at the top at full extension.

Synchronised Burpee Description: 
Two athletes working at a time. Start standing in full extension, jump back to a push-up position and lower chest and thighs to the floor. Push up and jump feet back towards the hands before standing. Once at full extension, jump and clap with hands overhead. The synchronisation is at the top of the rep when both athletes jump and clap. The movements can be done at different speeds as long as athletes are in sync when clapping. 

*Calories CV Description:
(Depending on location this could be rowing, ski erg, or bike)

Rowing Description:
Athletes will complete calories on the rower. The rower can only be pulled by the athlete sitting on the rower, not by another athlete. Other athletes can help the person on the rower adjust their foot straps. The rower must be reset between rounds and start on zero calories. 

Ski Erg Description:
Athletes will complete calories on the ski erg. The ski erg can only be pulled by the working athlete, not by another athlete. The ski erg must be reset between rounds and start on zero calories. 

Bike Description:
Athletes will complete calories on the bike. The bike can only be moved by the athlete sitting on the bike, not by another athlete. The bike must be reset between rounds and start on zero calories. 

Synchronised Kettlebell Goblet Squat Description: 
Athletes must hold the kettlebell in a goblet hold; two hands on the kettlebell at chest height. Starting stood up at full extension, feet hip width apart. Squat down below parallel keeping chest up 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 four athletes are in sync at the top at full extension.

Synchronised Kettlebell Lunge Description:
Athletes must hold the kettlebell in a goblet hold; two hands on the kettlebell at chest height. Starting at full extension, athletes must then lunge, either by stepping forwards or backwards with one knee touching the ground before standing back upright to full extension with legs together, 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 four athletes are in sync at the top in full extension.

Synchronised Kettlebell Shoulder to Overhead Description:
Athletes can either hold the kettlebell with two hands or with one hand on one side. Start with the kettlebell below the chin and then push overhead to finish with arms locked out. The kettlebell should then come below the chin before starting the next rep. The synchronisation is at the top of the rep with arms locked out overhead. The movements can be done at different speeds as long as all four athletes are in sync at the top of the rep at full extension. Athletes can either strict press, or use their legs to help by performing a push press or push jerk.

Burpee Over Partner Description:
One athlete will lie on the ground on their front or back. Another athlete will perform the burpee over partner by standing next to the athlete on the ground; jumping back to a push-up position and lowering chest and thighs to the floor, before pushing up and jumping their feet back towards their hands to standing. The athlete will then jump over the athlete lying on the ground with a two footed jump. Teams can rotate who is lying on the ground and who is performing the burpee as they wish. 

Modified Movements:

• Athletes can perform Russian kettlebell swings to eye level, they must stay in sync with the rest of the team
• Athletes can step back and step up the burpee. Athletes can perform a straight arm burpee rather than going chest to floor if required. 
• Not all athletes are required to work on the CV kit; the movements can be restricted i.e. leg only/arm only bike, smaller range of movement on the rower/ski erg.
• Athletes can restrict the squat to a depth that's comfortable. Athletes can also either hold the weight down to the side or remove the weight and do air squats. 
• Athletes can restrict the lunge to a depth that's comfortable. Athletes can also either hold the weight down to the side or remove the weight and do body weight lunges.
• Athletes can restrict the range of movement of the STOH to a comfortable level, if this is too difficult the athlete can hold the weight at chest height whilst the rest of the team work through the STOH. If they put their weight down the rest of the team must also stop.
• Athletes may step over their partner in the burpee over partner rather than jumping.

* Athletes must let the judge know before the workout starts if they need to modify anything; otherwise the movement standards will be expected by the judge. If there is a modified movement 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.