Workout Brief 

9 Minute Time Cap

Score:

Part A - Reps (More is better)

Part B - Distance (Further is better)
 

9 Minute AMRAP

Pair A work through the following AMRAP:

30 Sandbag Deadlifts

20 Sandbag Hang Cleans 

10 Sandbag Shoulder to Overhead *STOH

(One working, one resting, athletes can swap in and out as they wish)

Pair B work through 500m on each erg. 

When Pair B completes the combined 1000m, pairs swap and Pair B carries on with the Sandbag AMRAP from where Pair A finishes.

Workout Instructions

All athletes start lying on the floor in two pairs. On 3,2,1, Pair A will work their way through the AMRAP 30 sandbag deadlifts, 20 sandbag hang cleans and 10 sandbag STOH. One athlete working whilst one resting, they can swap in and out how they wish. The resting athlete must leave their sandbag on the floor.

Meanwhile, Pair B work through 500m on each erg. Partners can swap on the ergs, as long as 500m is accumulated on each erg, 1000m in total across both ergs. When Pair B completes 500m on the ski and 500m on the row, pairs can then swap and Pair A complete 500m on the ski and 500m on the row, whilst Pair B carry on where Pair A left the AMRAP.

*Note! Video shows a run, this is replaced with 500m row and ski (1,000m in total)

Movement Descriptions

Sandbag Deadlift Description:

The sandbag must start on the floor, with two hands, athletes use the handles to hold the sandbag then stand straight, with straight legs, extended hips, and shoulders back. The rep is at the top at extension, the sandbag must touch the ground between each rep.

Sandbag Hang Clean Description:

By holding the handles, athletes will hang the sandbag between shin and hip height and clean the sandbag onto their collarbones, standing to full extension, with elbows through. The rep is when the elbows are through at the top.

Sandbag Shoulder to Overhead Description:

By either holding the handles or ends of the sandbag, athletes will start with the sandbag at chest height below the chin, they will then either strict press, push press, or jerk the sandbag above head, the rep is when the arms are locked out above head and knees, hips are at full extension.

Resting Athlete Description:

The resting athlete must keep their sandbag on the floor and not pick it up until their partner has stopped working to then swap.

Rowing Description:

Athletes will complete 500m on the rower between the pair, the rower can only be pulled by the athlete sitting on the rower, not by another athlete. Partners can swap ergs during the 500m.

Ski-Erg Description:

Athletes will complete 500m on the ski erg between the pair, the ski erg can only be pulled by the working athlete, not by another athlete swapping over. Partners can swap ergs during the 500m.

Adaptive Movements

• Restrict the range of movement of the deadlift, ie to a hang if needed.

• Restrict the range of movement of the clean to a comfortable position.

• Change the cleans to air squats if the weight can’t be lifted.

* 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.

Workout Brief 

9 Minute Time Cap

Part A - For Time*

Pair A: 40 Single Dumbbell Bench Press

10 Synchro Single Dumbbell Devil Press

Pair B: 40 Single Dumbbell Bench Press

10 Synchro Single Dumbbell Devil Press

Pair A: 30 Single Dumbbell Bench Press

8 Synchro Single Dumbbell Devil Press

Pair B: 30 Single Dumbbell Bench Press

8 Synchro Single Dumbbell Devil Press

Pair A: 20 Single Dumbbell Bench Press

6 Synchro Single Dumbbell Devil Press

Pair B: 20 Single Dumbbell Bench Press

6 Synchro Single Dumbbell Devil Press

Part B - In remaining time AMRAP**

Pairs work their way back up the ladder, starting with Pair A 

6 Synchro Single Dumbbell Devil Press

20 Single Dumbbell Bench Press

Etc.

*For all reps to count, the resting pair must be on their hands and feet in a plank, and the resting partner must hold their dumbbell off the ground whilst standing on the cross. Athletes within the working pair may swap on the bench press, however, they must tag in on the cross and take their dumbbell with them. 

** On the way up the ladder, the resting pair will change to a squat hold.

Workout Instructions

All athletes start lying down in a line facing towards the bench. On 3,2,1 go Pair A work through 40 single dumbbell bench press. Athletes in Pair A can swap as they wish, however they must tag on the cross and take their dumbbell with them. Once Pair A has worked through the 40 single dumbbell bench press they will then work through 10 synchronised single dumbbell devil press. The pairs swap and Pair B will then work through the same rep scheme. Once Pair B have completed their devil press, pairs swap and they complete the 30 single dumbbell bench press and 8 synchronised single dumbbell devil press. This pattern continues until Pair B has completed the 6 synchronised single dumbbell devil press.

Once completed, the Pairs will swap again and work their way back up the ladder starting with Pair A completing 6 Synchro Single Dumbbell Devil Press, and 20 Single Dumbbell Bench Press.

For all reps to count, the resting pair must be on their hands and feet in a plank position, and the resting partner must hold their dumbbell off the ground whilst standing on the cross. On the way up the ladder, the resting pair will change to a squat hold.

Movement Descriptions

Bench Press Description

The working athlete should lie on the bench with a flat/neutral back. The dumbbell should be held at each end with two hands, the rep starts with the dumbbell on the chest and the rep finishes with arms at full extension.

Dumbbell Hold Description

The resting athlete must stand on the cross holding the dumbbell in any way - on shoulder, goblet hold etc. To swap on to the bench press the working athlete must come and tag on the cross.

Devil Press Description

The pair must perform a synchro single dumbbell devil press. The athletes will hold the dumbbell in a deadlift position, hinge at the hips to perform a dumbbell burpee with the dumbbell on the outside of their chest. In one motion the athletes will jump to standing bringing the dumbbell up over in a snatch movement. The synchronisation is when both dumbbells are above head with a locked out arm. 

Plank Description

The resting pair must be on their hands and feet in a plank position for all bench press and devils press reps to count. *On the way down the ladder

Squat Hold Description

The resting pair must sit in a squat hold with hips below parallel for all bench press and devils press reps to count. ** On the way up the ladder

Adaptive Movements

• Step up the devil press.

• Change the devil press to clean and jerk rather than snatch.

• If they can’t go overhead, change to a devil clean.

• Step down and up the burpee element of the devil press.

• Both athletes within the pair do not have to do the bench press.

• The resting athlete can spot the athlete on the bench press if they would like to try but need some assistance.

• Rest on hands and knees rather than hands and feet. Or arch/bend their back where needed.

* 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.

Workout Brief 

As Much Raised As Possible

£1 = 1 rep

Workout Instructions

Teams can choose any cancer charity to fundraise for.

Fundraise as much as possible for your charity by creating a fundraising page (we suggest JustGiving) and sharing it digitally on social media channels with friends, family and colleagues. 

You can do anything you like to raise funds - from bake sales and sponsored WODS to head shaves, pub quizzes and more. Get creative!

Submit your total at registration in Belfast. 

*If there are multiple teams competing from your box or gym you're welcome to fundraise all together. However, your total must be divided by the number of teams to give final scores for each team. For example, if three teams work together to raise £750, each team should submit a score of £250.

Workout Brief 

9 Minute Time Cap

Part A - For Time

Each athlete to perform 10 over wall d-balls in pairs.

100 synchro air squats, all four athletes, the d-ball must be held by one athlete throughout. Athletes can swap the d-ball as they wish, into 100 d-ball over shoulder. All athletes must perform at least one, and can then be split however they wish.

Part B - In remaining time AMRAP

Max burpee, d-ball, over the wall. Athletes can switch at any point by running back and tagging the next athlete in.

D-ball: 30kg for both men and women
(women will also have a 20kg d-ball for the squats)

Workout Instructions

Athletes start lying on the ground in a line. On 3, 2, 1 Go, Pair A run out with the d-ball to perform 20 over wall d-balls -10 per athlete. Pair A run back and tags in Pair B, Pair B run out and perform 20 over wall d-balls - 10 per athlete and then run back with the d-ball.

Once Pair B is back, the team then work through 100 synchro air squats - all four athletes working, the d-ball must be held by one athlete throughout. Athletes can swap the d-Ball as they wish.

Once the squats are completed, athletes will perform 100 d-ball over shoulder within their teams. All athletes must perform at least one, and can then be split however they wish.
Once these are complete, 2 athletes run out with the d-ball to do max burpee, d-ball, over wall -You go, I go, in the remaining time. Athletes can switch at any point by running back and tagging the next athlete in. Resting athletes must stay behind the line at the end of the lane ready to be tagged.

Movement Descriptions

Over Wall D-Ball

Athletes will pick up the d-ball with two hands and either by one motion or getting it to their laps first, will stand up with the d-ball so it is at a height to throw over the wall. Athletes will work You Go, I Go taking it in turns to do 10 each.

Synchro Air Squat

As a four, athletes will start from standing and squat down below parallel before standing up to full extension. The synchronisation of the rep is at the top at full extension; throughout all of the squats the d-ball must be off the ground, athletes can swap this however they wish. The d-ball can be held in front or on an athlete's shoulder. For this part, all-female teams will have a 20kg d-ball rather than the 30kg d-ball.

Over Shoulder D-ball

One athlete will pick the d-ball up with both hands, and either in one motion stand in an upright position and throw the sandbag over their shoulder, or pick the sandbag up and get it to their laps before in one motion getting the sandbag over their shoulder by extending at the knees and hips.

Burpee, D-Ball, Over the Wall

Working as You Go, I Go, one athlete will burpee with chest to floor, and either by one motion or getting it to their laps first, will stand up with the d-ball so it is at a height to throw over the wall. The second athlete will then do the same, burpee chest to floor, and either by one motion or getting it to their laps first, will stand up with the d-ball so it is at a height to throw over the wall. Athletes can swap at any point by running back and tagging the next athlete - athletes do not need to stay in pairs.

Adaptive Movements

• A partner can help an athlete pick up the d-ball or help get it over the wall.

• Restrict the range of movement for the squats to a comfortable depth, as long as all athletes stay in sync at the top of the rep.

• A partner can help an athlete pick up the d-ball to get it over shoulder, or an athlete can pick it up to chest height as a substitute.

• Step down and up the burpees. 

* 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.

Workout Brief 

9 Minute Time Cap

Moving along the competition lane ALL 4 athletes to complete the following in synchronisation:

40 Synchro Plate Ground to Overhead *GTOH / American Kettlebell Swings

10 Synchro Sit-ups

40 Synchro Plate Squats / Goblet Squats

10 Synchro Sit-ups

40 Synchro Plate / Kettlebell Shoulder to Overhead *STOH

10 Synchro Sit-ups

40 Synchro Plate / Kettlebell Thrusters

10 Synchro Sit-ups

Finish by running back to the first box with all the kit and lying down
 

*All 8 pieces of kit must be taken with the team and can only be swapped amongst the team after the sit-ups, not during the plate / kettlebell movements. Males and females must use their respective weights. 2 plates and 2 kettlebells must always be used. 

Plates: 20kg for men, 10kg for women
Kettlebells: 20kg for men, 12kg for women

Workout Instructions

Athletes start lying on the ground in pairs facing each other. On 3, 2, 1, go, athletes pick up either a plate or kettlebell.

In the first box, all four athletes are to perform 40 synchronised plate GTOH / American kettlebell swings. Once completed they will leave their kit in that box and run up to the end box and perform 10 synchronised sit-ups.

Once the sit-ups have been completed athletes run back and collect their kit and move it into the next box to perform 40 synchronised plate / goblet squats. Once completed they will leave their kit in that box and run up to the end box and perform 10 synchronised sit-ups.

Athletes will then run back to collect their kit and move it into the next box to perform 40 synchronised plate / kettlebell STOH. Once completed they will leave their kit in that box run up to the end box and perform 10 synchronised sit-ups.

Athletes will then run back to collect their kit and move it into the next box to perform 40 synchronised plate / kettlebell thrusters. Once completed they will leave their kit in that box and run up to the end box and perform 10 synchronised sit-ups.

To finish, athletes must get all their kit back to where they started and all be lying down.

Movement Descriptions

Synchro Plate GTOH / American Kettlebell Swings

The plate GTOH must start with the edge of the plate on the floor, in one movement athletes move the plate to above head with arms locked out at the top. The plate must touch the ground for each rep. 

Athletes must swing the kettlebell between their legs then above head. The synchronisation for the swing is at the top where the kettlebell and plate are above head with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.

Synchro Sit-Ups

Athletes must sit in pairs facing each other down their lane, and touch the floor behind their heads before sitting up and clapping. The synchronisation is at the top of the rep with athletes clapping. Athletes must stay in sync with each other by waiting for the last athlete before they all clap their hands.

Synchro Plate Squats / Goblet Squats

Athletes can hold the plate either behind their heads or in the front rack position; the kettlebell must be held in a goblet hold. Starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension. 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.

Synchro Plate / Kettlebell Shoulder to Overhead

Athletes must hold the plate / kettlebell at chest height and lift overhead with arms locked out. The weight should then come below the chin before being lifted overhead again. The synchronisation is at the top overhead with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.

Synchro Plate / Kettlebell Thrusters

Athletes must hold the plate / kettlebell at chest height, starting stood up at full extension, athletes must then squat down below parallel before standing back upright to full extension and lifting the weight above head with arms locked out. The synchronisation is at the top of the rep overhead with arms locked out. The movements can be done at different speeds as long as ALL FOUR athletes are in sync at the top overhead.

Adaptive Movements

• Restrict the range of movement of a GTOH, ie to hang rather than floor and to shoulder rather than overhead.

• Swap the american kettlebell swing to a russian swing to eye level.

• Restrict the range of movement of a sit-up to where the athlete can comfortably get back to. Or change the movement for toe taps - The athlete lies on their back with their legs bent to 90 degrees, then tap their toes down and back up for the duration the team are working through the sit-ups.

• Restrict the range of movement for the plate / goblet squats to a comfortable depth, or swap out the weight for air squats.

• 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.

• Restrict the range of movement for the plate / goblet thrusters to a comfortable depth, and either keep the weight at chest height, or go above head to a comfortable level. If this is too difficult, swap out for air squats with a clap above head.

* 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.