Battle Cancer Houston 2022

A Pace Against Time

Equipment List:

1 x Rower
 

Score:

Part A: For Time (Faster is Better)
Part B: For Calories (More is Better)

Workout Brief:

10-Minute Time Cap
Part A: 
4 Running Laps, four athletes working
6 Runnings Laps, three athletes working
8 Running Laps, two athletes working
10 Running Laps, one athlete working
Part B:
Max Calorie Row, one athlete working
Resting athletes must hold a plank for the duration of the row
 

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: All four athletes will pick up their team rope and run together for four laps. One athlete will then drop out of the run and start work on the rower. The remaining three athletes will complete a further two running laps, before another athlete can join in with the rower. The two remaining athletes will then run for another two laps, before a third athlete drops out to join the rower, before the last athlete runs two final laps on their own before joining their team. Once the fourth athlete completes the 10th running lap, the time will be taken for Part A. The team can then swap in and out on the rower as they wish to accumulate as many calories as possible in the remaining time. Resting athletes must hold a plank position.

Run Description:
All athletes must stay together in a line and have one hand on the rope at all times. If anyone lets go of the rope, teams must stop and wait until all athletes are in contact with the rope before re-starting. 

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. 

Modified Movements:

• Athletes may run at their own pace as long as the team stays together
• Not all athletes are required to work on the rower
• Athletes may plank on their knees if required

* 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.

A Pace Against Time

Equipment List:

1 x Rower
 

Score:

Part A: For Time (Faster is Better)
Part B: For Calories (More is Better)

Workout Brief:

10-Minute Time Cap
Part A: 
4 Running Laps, four athletes working
6 Runnings Laps, three athletes working
8 Running Laps, two athletes working
10 Running Laps, one athlete working
Part B:
Max Calorie Row, one athlete working
Resting athletes must hold a plank for the duration of the row
 

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: All four athletes will pick up their team rope and run together for four laps. One athlete will then drop out of the run and start work on the rower. The remaining three athletes will complete a further two running laps, before another athlete can join in with the rower. The two remaining athletes will then run for another two laps, before a third athlete drops out to join the rower, before the last athlete runs two final laps on their own before joining their team. Once the fourth athlete completes the 10th running lap, the time will be taken for Part A. The team can then swap in and out on the rower as they wish to accumulate as many calories as possible in the remaining time. Resting athletes must hold a plank position.

Run Description:
All athletes must stay together in a line and have one hand on the rope at all times. If anyone lets go of the rope, teams must stop and wait until all athletes are in contact with the rope before re-starting. 

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. 

Modified Movements:

• Athletes may run at their own pace as long as the team stays together
• Not all athletes are required to work on the rower
• Athletes may plank on their knees if required

* 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.

Fundraising AMRAP

Workout Brief:

Raise funds for your chosen cancer charity for extra points on the leaderboard.
 

Score:

AMRAP (As Much Raised As Possible) $1 = 1 Rep

Workout Instructions:

Download our Fundraising Pack, create your fundraising page via social media, JustGiving, Go Fund Me, your charity's website, or another platform and get raising! You'll find more information on how it works and lots of hints and tips in our pack below. 

Your team will submit your fundraising total at Registration on the morning of the event by showing us your fundraising page or donation receipt. 
 

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.

Serving the Burn

Equipment List:

1 x Bike
3 x 25lb Plates
3 x 45lb Plates
 

Score:

Part A: Calories (More is Better)
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:

Part A: 
Max Calorie Bike, one athlete working at a time

Part B :
3 x Synchronised Plate Thrusters, three athletes working
6 x Synchronised Plate Shoulder to Overhead, three athletes working
10 x Synchronised Plate Lunges, three athletes working

*Every time an athlete swaps onto the bike, all four athletes must complete four synchronised air squats

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: One athlete will start on the bike to accumulate as many calories as possible in the 10 minutes. The other three athletes will start working on the plate movements; three synchronised plate thrusters, followed by six synchronised plate ground to overhead, and finally 10 synchronised plate lunges. Athletes will repeat this plate complex to complete as many reps as possible in the 10 minute time cap. Athletes can swap between the bike and plate movements at any time. Every time a swap is made all four athletes must complete four synchronised air squats before carrying on from where they left off.

Bike Description:
The bike can only be moved by the athlete sitting on the bike, not by another athlete. No athlete may touch the screen during the workout.

Plate Thruster Description:
Athletes start standing at full extension holding the plate in a front rack position. With the plate horizontal, complete a front squat with hip crease passing below knee height. Whilst returning to the standing position, complete the move by pressing the plate overhead finishing with arms fully locked out. Synchronisation is when all athletes are stood at full extension with the plate overhead and arms fully locked out.

Plate Shoulder To Overhead:
Athletes start standing at full extension holding the plate in a front rack position below the chin. Athletes then press the plate overhead with arms locked out. The plate is to then return back to the starting position, below the chin, before starting the next rep. Athletes can either strict press, or use their legs to help by performing a push press or push jerk. Synchronisation is when all athletes are stood at full extension with the plate overhead and arms fully locked out.

Plate Lunge Description:
Athletes start standing at full extension holding the plate in a front or back rack position. Athletes must then lunge, either forwards or backwards with their back knee touching the ground before standing back upright to full extension with legs together, shoulders back and hips through. Athletes may complete their reps at different speeds as long as all athletes are in sync at the top, standing in full extension before commencing the next rep.

Modified Movements:

• Athletes may use their arms or legs only on the bike
• Athletes can use a lighter plate to complete the complex (where available)
• Athletes can restrict the depth of their squat
• Athletes can hold the plate against their chest for the squat portion of the plate thruster
• Athletes can perform the lunges as bodyweight

* 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.

Serving the Burn

Equipment List:

1 x Bike
3 x 25lb Plates
3 x 45lb Plates
 

Score:

Part A: Calories (More is Better)
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:

Part A: 
Max Calorie Bike, one athlete working at a time

Part B :
3 x Synchronised Plate Thrusters, three athletes working
6 x Synchronised Plate Shoulder to Overhead, three athletes working
10 x Synchronised Plate Lunges, three athletes working

*Every time an athlete swaps onto the bike, all four athletes must complete four synchronised air squats

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: One athlete will start on the bike to accumulate as many calories as possible in the 10 minutes. The other three athletes will start working on the plate movements; three synchronised plate thrusters, followed by six synchronised plate ground to overhead, and finally 10 synchronised plate lunges. Athletes will repeat this plate complex to complete as many reps as possible in the 10 minute time cap. Athletes can swap between the bike and plate movements at any time. Every time a swap is made all four athletes must complete four synchronised air squats before carrying on from where they left off.

Bike Description:
The bike can only be moved by the athlete sitting on the bike, not by another athlete. No athlete may touch the screen during the workout.

Plate Thruster Description:
Athletes start standing at full extension holding the plate in a front rack position. With the plate horizontal, complete a front squat with hip crease passing below knee height. Whilst returning to the standing position, complete the move by pressing the plate overhead finishing with arms fully locked out. Synchronisation is when all athletes are stood at full extension with the plate overhead and arms fully locked out.

Plate Shoulder To Overhead:
Athletes start standing at full extension holding the plate in a front rack position below the chin. Athletes then press the plate overhead with arms locked out. The plate is to then return back to the starting position, below the chin, before starting the next rep. Athletes can either strict press, or use their legs to help by performing a push press or push jerk. Synchronisation is when all athletes are stood at full extension with the plate overhead and arms fully locked out.

Plate Lunge Description:
Athletes start standing at full extension holding the plate in a front or back rack position. Athletes must then lunge, either forwards or backwards with their back knee touching the ground before standing back upright to full extension with legs together, shoulders back and hips through. Athletes may complete their reps at different speeds as long as all athletes are in sync at the top, standing in full extension before commencing the next rep.

Modified Movements:

• Athletes may use their arms or legs only on the bike
• Athletes can use a lighter plate to complete the complex (where available)
• Athletes can restrict the depth of their squat
• Athletes can hold the plate against their chest for the squat portion of the plate thruster
• Athletes can perform the lunges as bodyweight

* 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.

Skylined

Equipment List:

2 x 26lb Kettlebell
2 x 44lb Kettlebell

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:

10-Minute Time Cap
10 Synchronised Kettlebell Deadlift, three athletes working
10 Synchronised Kettlebell Goblet Squats, three athletes working
10 Synchronised American Kettlebell Swings, three athlete working
4 Synchronised Down Ups, four athletes working
2 Partner Carry Lengths, two athletes working
2 Bear Crawl Lengths, two athletes working

Repeat the above adding 10 reps to the kettlebell movements each round
 

Workout Instructions:

Athletes start lying on the ground chest to floor. On 3, 2, 1 Go: Three athletes will work their way through 10 synchronised kettlebell deadlifts, followed by 10 synchronised kettlebell squats, followed by 10 synchronised American kettlebell swings. Athletes can swap in and out as they wish. Once complete, the team must complete four synchronised down ups, followed by two partner carry lengths (to the end of the lane is one length, back is a second length), followed by two bear crawl lengths where two athletes must bear crawl together. The team will then go back to the kettlebell sequence adding 10 reps to each movement, before completing another round of down ups, partner carries and bear crawls, then back to the kettlebell sequence adding another 10 reps per movement. This continues adding 10 reps to each movement in the kettlebell sequence for the 10 minute time cap. 

Synchronised Kettlebell Deadlift Description: 
Athletes must hold the kettlebell by the handle with two hands. The deadlift must start on the ground, and in one motion, athletes stand up to full extension, with straight legs, hips through, and shoulders back. The synchronisation is at the top of the rep in full extension. Between each rep the kettlebell must touch the ground. The movements can be done at different speeds as long as all athletes are in sync at the top at full extension.

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 athletes are in sync at the top at full extension.

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 athletes are in sync at the top at full extension.

Synchronised Down Ups Description:
Athletes start from a standing position, fully extended, jump back into a push up position and lower chest and thighs to the floor. Push up and jump back towards the hands before standing up to full extension.  The synchronisation is at the of the rep when all athletes are stood at full extension.

Partner Carry Length Description:
One athlete will carry the other either over their shoulder or on their back for a prescribed distance. Athletes can swap roles at any point over the duration of the prescribed distance.

Bear Crawl Description:
Beginning on their hands and feet, athletes will travel the prescribed distance whilst maintaining the starting position.

Modified Movements:

• 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 perform Russian kettlebell swings to eye level but must stay in sync with the rest of the team
• Athletes can step back and step up the down ups. Athletes can keep arms locked in a press position rather than going chest to floor
• Instead of the partner carry, two athletes may bear crawl together to complete the length
• The bear crawl can be further modified to a walking lunge in pairs where required

* 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.

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.