Heart of Germany Battle 2025

4 Rounds For Time 

300m Run - Partner A 

2 Lanes Sled pull - Partner B 

300m Run - Partner B

2 Lanes Sled pull - Partner A

Time Cap 16´

rx:

> male/male : 40 kg  

> male/female : 30 kg

> female/female : 30 kg

scaled:

> male/male: 30 kg  

> male/female : 20 kg

> female/female : 20 kg

WORKOUT FLOW:

> this workout starts with one athlete standing with one foot on top of the starting line

> the second athlete must touch the first athlete at any spot

> at the start signal, the first athlete moves to the sled and pulls the sled completely over the marked line & pull the sled back to the starting line 

> at the start signal the second athlete needs to run 300m & come back to the starting point

> afterwards the athletes must switch the exercises

> the workout is finished when both partner come back to the starting  line after 4 rounds 

> the score is the finish time after 4 rounds

> if a team can not finish the workout in 16´minutes: 

every missed 100m are 10 sec on top 

every missed sled pull lane are 10 sec on top

SPECIAL REGULATIONS:
> athletes need to switch everytime by claping their hands

> one athlete needs to be in contact with the sled while switching the movements

 

MOVEMENT STANDARDS: 

sled pull: 

> REP START with the sled behind the line 

> REP END with the sled behind the line at the other side

> you can pull the sled any style you like to
run forward, run backward, the rope over your shoulder, the rope across your hips, pulling the sled with your arms,...

 

AMRAP 10´minutes -  

14 single dumbbell snatches - synchronized

12 partner wall ball shots - with synchronized squats

10 alternating box jumps 

 

rx:

> male/male : 22,5 kg Dumbbell // 9 kg Wall Ball // 60cm Box 

> male/female : 22,5/15 kg Dumbbell // 6 kg Wall Ball (woman height) // 50cm Box 

> female/female : 15 kg Dumbbell // 6 kg Wall Ball // 50cm Box

 

scaled:

> male/male: 15 kg Dumbbell // 6 kg Wall Ball // 60cm Box  

> male/female : 15/10 kg Dumbbell // 6 kg Wall Ball (woman height) // 50cm Box

> female/female : 10 kg Dumbbell // 3 kg Wall Ball // 50cm Box

 

WORKOUT FLOW:

> this workout starts with athletes standing directly behind the starting line 
> at the start signal, the athletes move to the dumbbells and perform
14 synchro alternate dumbbell snatches
> afterward the athletes perform 12 alternate wall ball shots, with synchro air squats
> the athletes now move to the box and perform 10 alternating box jumps 
> the score is the total number of repetitions performed in 10 minutes.

SPECIAL REGULATIONS:
> athletes must not drop the dumbbells 
> athletes need to face each other at the snatches & box jumps
> scaled division: box step-ups are permitted

 

MOVEMENT STANDARDS: 

dumbell snatch: 

> REP START with both heads on the ground
> REP END with full overhead lock-out

> objects are moved in one fluid motion from ground to an overhead position with full overhead lock-out
> you have to switch your arms after each repitition

> for synchronized movement: both partner standing in the full overhead lock-out position at the same time

 

wall balls: 

> REP START with a full squat (the hip crease below the knee)

> REP END with a full hip lock out and the center of the ball must hit at or above the middle of the target

> the second athlete (without the ball) has to do a synchronized air squat to the partner who is performing the wall ball shot

box jumps: 

> REP START: standing in front of the box 
> REP END: standing tall, with full hip & knee extension on top of the box 
> jump to the box with both feet
> both feet need to be off the ground at the same time
> athlete may step down or jump back to the ground

> for scaled athletes - box step-up:

> step up to the box  
> athlete must step onto the box with one foot at a time

> standing tall, with full hip & knee extension on top of the box 
> athlete may step down or jump back to the ground

 

 

 

4´Minuten / athlete

Partner A: 3 RM - thruster, from floor

2´Minuten REST 

Partner B: 3 RM - FSQ, from Floor  

 

WORKOUT FLOW:

@0:00 athlete A start with empty barbell 

> the athlete performs 3 unbroken thrusters

> the athlete has as many attempts as possible

> the last lift must be finished before 4:00´

> 2´Minutes rest -> the barbell will dismantle

> @6:00 athlete B starts with empty barbell 

> the athlete performs 3 unbroken front squats

> the athlete has as many attempts as possible

> the last lift must be finished before 4:00´

> score is the sum of both heaviest & completed lifts

SPECIAL REGULATIONS:
> athletes can help to load & dismantle the bar 
> the barbell starts from the ground 

 

MOVEMENT STANDARDS: 

thruster: 

> the hip crease passes below the top of the knees

> followed by a full lockout of the hips, knees and arms with the barbell directly overhead

> the barbell starts on the ground and the first repetition can be a full squat clean

> the entire movement must be a fluid motion, with the final lockout 

> the 3 reps must be unbroken 

> you can rest in standing position 

 

front squat: 

> the hip crease passes below the top of the knees

> followed by a full lockout of the hips & knees 

> the barbell starts on the ground and the first repetition can be a full squat clean

> the 3 reps must be unbroken 

> you can rest in standing position 

 

 

4 Rounds For Time - split as needed

40 Calorie Echo Bike

8 shuttle run (16 lanes)

30 HSPU // partner hold deadlift 

Time Cap 16´

rx

> male/male 40 calories & 30 HSPU // 110 kg DL

> male/female 30 calories & 20 HSPU // 110/80 kg DL

> female/female 30 calories & 20 HSPU // 80 kg DL

sc:

> male/male 30 caloies & 30 dual DB STOH 2x15 kg // 80 kg DL

> male/female 30 calories & 30 dual DB STOH 2x15/10 kg // 80/55 kg DL

> female/female 20 calories & 30 dual DB STOH 2x10 kg // 55 kg DL

 

WORKOUT FLOW:

> this workout starts with athletes standing directly behind the starting line 
> at the start signal, the athletes moves to the bikes and perform
the calories as prescribed
> afterwards the athletes perform 8 shuttle runs 
> the athletes now moves to the wall and perform handstand push-ups while the partner holds a deadlift position  
> the score is the time you finished the 4 rounds                                    > if a team can not finished the workout 

every missed rep/calorie are 1 sec on top 

 

SPECIAL REGULATIONS:
> athletes can switch as needed
> 

 

MOVEMENT STANDARDS: 

Echo Bike: 

> you must wait until the calories are reached before your partner starts the shuttle run 

> one of the teammates must reset the display before you starting the next round

 

shuttle run: 

> back & forth is 1 lane (1 Rep) -> 1 lane is 2 x 6m 

> you must across the line completely with your feet & tap the floor with your fingers behind the line

 

handstand push-up:

> begin with full extended arms and heels at the wall & not wallfacing

> lower your head to touch the ground

> press back up to a full lockout with arms extended and heels on the wall

> kipping / strict variations are permitted

> your hands must be completely on the mat while performing the handstand push-ups  

 

deadlift hold:

> you must standing with full extension in knees & hips 

>  straps / grips are not permitted 

> finger tape & belts are permitted

 

 

For Time

RX:

20 deadlifts @60/40 kg

50/40 T2B

20 cleans @60/40 kg

30/20 C2B

20 STOH @60/40 kg

20/10 BMU (split as needed)

Time Cap 13´

40 T2B // 20 C2B // 10 BMU 

Time Cap 13´

 

rx:

> male/male: as written above // all synchronized // except the bar muscle-ups // 60 kg  

> male/female: as written above (40 T2B, 20 C2B, 10 BMU) // all synchronized // except the bar muscle-ups // 60/40 kg

> female/female: as written above (40 T2B, 20 C2B, 10 BMU) // all synchronized // except the bar muscle-ups // 40 kg

 

SC:

20 deadlifts @45/30 - synchronized

50/40 T2Rings - split as needed

20 clean @45/30 - synchronized

50/40 Pull up - split as needed

20 STOH @45/30 - synchronized

50/40 leg raises - split as needed

Time Cap 13´

sc:

> male/male: as written above // 45 kg  

> male/female: as written above (40 reps) // 45/30 kg

> female/female: as written above (40 reps) // 30 kg

 

WORKOUT FLOW:

> this workout starts with both athletes standing behind the starting line

> at the start signal the athletes move to the barbell and perform synchronized deadlifts 

> afterward the athletes go to the pull-up bar and perform synchronized T2B / T2Rings

> the athletes come back to the barbell and perform synchronized cleans

> afterward the athletes go to the pull up bar and perform synchronized C2B / pull-ups

> the athletes come back to the barbell and perform synchronized STOH

> afterward the athletes go to the pull-up bar and perform BMU / leg raises 

> the workout is finished when both partner cross the finish line after the last BMU 

> the score is the finish time 

> if a team can not finish the workout 

every missed rep is 1 sec on top 

 

 

Standards: 

T2B: 

> for synchronized all 4 feet touch the bar at the same time 

> your feet going down, they must be behind the bar 

C2B: 

> for synchronized both chests must be clearly visible touch the bar at the same time 

> your feet going down, they must be behind the bar 

> kipping, butterfly or strict C2B pull-ups are permitted

BMU: 

> starting in hang with fully extended arms and feet off the ground

> no part of the feet may cross the line of the lowest point of the bar 

> fully locked-out position above the bar with shoulders slightly over or in front of the bar

> only hands can touch the bar

> your feet going down, they must be behind the bar  

 

T2Rings: 

> both feet touch or going through the rings at the same time 

> your feet going down, they must be behind the rings

> you can switch with your partner at any time

pull-up: 

> your chin must be clearly visible above the bar 

> your feet going down, they must be behind the bar 

> kipping, butterfly or strict pull-ups are permitted

> you can switch with your partner at any time

 

leg raises : 

> your feet going down, they must be behind the bar 

> kipping or strict leg raises are permitted

> your legs don´t have to be stiffed

 

deadlift: 

> lifting the barbell from the floor until the hips and knees are fully extended

> the shoulders clearly behind the bar & arms remaining straight

> a conventional (hands-outside-the-knees) grip and stance is used

> sumo deadlifts are not permitted

> dropping the bar is allowed

> for synchronized the end (standing) position must be reached at the same time

 

clean: 

> lifting the barbell from the floor to the shoulders in a continuous movement

> standing with full extended hips & knees, your elbows must be in front of the barbell

> squat, power, or muscle cleans are permitted

> dropping the bar is allowed

> for synchronized the end (standing) position must be reached at the same time

 

-shoulder to overhead:

> lift the barbell from your shoulders to overhead

> finishing with locked-out arms, hips and knees

> strict press, push press & push jerk is permitted

> the repitition ends with the bar directly over the middle of your body

> any rep that doesn't have full extension or ends from a bar position in front of the body does not count

> for synchronized the end (standing) position must be reached at the same time

3´on/1´off x3 rounds

BUY IN: 

40 cal row, split as needed 

+ amrap A / B / C (each movement synchronized)

1st intervall (A): perform max reps, synchronized burpees over DB/KB, lateral

2nd intervall (B): perform max reps, synchronized thrusters 1 DB / 1 KB 

3rd intervall (C): perform max reps, synchronized goblet squats 1 DB / 1 KB

 

*RX weights: > KB 24/16 kg // > DB 22,5/15 kg

*SC weights: > KB 16/12 kg // > DB 15/10 kg

*RX M/M   -> 40 Cal 

*RX Mixed -> 30 Cal 

*RX F/F     -> 30 Cal 

*SC M/M   -> 30 Cal 

*SC Mixed -> 25 Cal 

*SC F/F     -> 25 Cal 

 

WORKOUT FLOW:

> this workout starts with athletes standing directly behind the starting line 

> at the start signal, the athletes moves to the rower and perform
the calories as prescribed

> afterward the athletes perform the synchronized movement (A) until 3:00 minutes 

> the athletes rest for 1:00 minute and move back to the starting line 

> at the start signal the athletes moves back to the rower and perform
the calories as prescribed

> afterwards the athletes perform the synchronized movement (B) until 3:00 minutes 

> the athletes rest 1:00 minute and move back to the starting line 

> at the start signal the athletes move back to the rower and perform
the calories as prescribed

> afterwards the athletes perform the synchronized movement (C) until 3:00 minutes 

> the score is the sum of all reptitions within the 3 intervalls

 

Standards: 

row: 

> the rower must be reset before each intervall (assistance by one athlete is permitted)

> you can switch to any time  

 

burpee over KB / DB:

> for synchronized: both partner lie down to the ground at the same time 

> you have to face each other

> you must jump over the DB/KB, 2 foot take off is not required

> you have to lie down lateral to the DB/KB 

> the Kettlebell must stand on the bottom

 

single arm thruster KB / DB:

> for synchronized: both standing partners facing each other with full extended knees, hips & arms 

> one partner with DB & one partner with KB

> you can switch your arms & the equipment at any time  

 

goblet squat

> for synchronized: both standing partners facing each other with full extended knees and hips

> one partner with DB & one partner with KB

> the KB/DB must be maintained in front of your chest 

> you can switch the equipment at any time