EQUIPMENT : Rower, Bike (Assault/C2)

WOD BRIEF : Complete As Many Calories As Possible & Burpees For Time : Faster is Better

15 Team Synchro Burpees
Rower Unlocked
Complete Max Calories on the Rower

15 Synchro Burpees (3 athletes)*
Bike Unlocked
Complete Max Calories on the Bike

15 Synchro Burpees (2 athletes)*
15 Burpees (1 athlete)*

(*Once an athlete is released to the rower/bike, they are not permitted to swap back in with another athlete and help with the burpees)

WOD NOTES :

All athletes begin laying on the floor.  On “Go” all athletes will stand and complete a synchro jump to complete the first of 15 burpees. Upon completion, the rower is now unlocked for one athlete to begin building calories. The remaining three athletes will complete a further 15 synchro burpees, which then unlocks the bike and releases another athlete to begin building calories on it. The last two athletes will then continue to work through 15 synchro burpees which then releases one to help build calories on the bike and rower (these 3 athletes may switch as they wish). The remaining athlete will then complete a further 15 burpees. Once completed, a time will be taken and the team can then continue to work on the rower and bike, switching as they wish, building as many calories as they can within the timecap.

(Time is taken upon completing ALL burpees.)

WOD STANDARDS : 

Burpee

• Other than the first rep, all reps start from standing fully extended.
• Athletes must lower themselves to the ground until they are completely laying down with chest and thighs in contact with the floor.
• Once all athletes are completely laid down, they may return to a standing position before completing a jump upwards in synchronisation.

Rower / Bike

• Only the person on the rower / bike may contribute to building calories.

MOVEMENT MODIFICATIONS CAN BE REQUESTED VIA INFO@BATTLECANCER.COM

EQUIPMENT : 2 x 12.5kg Dumbbell, 2 x 20kg DumbbelL, 2 x 10kg Bumper Plate, 2 x 20kg Bumper Plate

WOD BRIEF : Complete As Many Reps As Possible

2 Paired Dumbbell Deadlifts*
2 Paired Plate Deadlifts*
2 Paired Dumbbell Ground To Overhead*
2 Paired Plate Ground to Overhead*
2 Dumbbell Shoulder To Overhead*
2 Plate Shoulder To Overhead*
20 Air Squats
5 Hand Release Push Ups

ALL MOVEMENTS ARE SYNCHRO

(*Resting athletes are to hold the kit overhead when not working during these movements)

WOD NOTES :

All athletes begin laying on the floor.  On “Go” all athletes will stand and pick up their weighted equipment. The pair holding the plates will lift them up and raise them above their head with arms locked out. This allows the other pair to begin working through two synchronised dumbbell deadlifts. Upon completing the second rep, they will hold the dumbbell overhead, arms locked out. The pair holding the plates can then begin their two synchronised deadlifts, finishing by lifting and holding the plates overhead, arms locked out. Next, the pair holding the dumbbells complete two synchro Ground To Overhead (GTOH) finishing with holding the dumbbell overhead, arms locked out. The pair holding the plates can then begin working through two synchro GTOH finishing with the plate overhead, arms locked out. This then allows the pair with the dumbbells to complete two synchro Shoulder To Overhead (STOH), ending with the dumbbells held overhead, arms locked out allowing the pair holding the plates to then complete their two synchro STOH. Once completed, athletes will lower their equipment to the floor and begin working through 20 synchro team air squats and then onto 5 synchro team hand release push ups (HRPU). Once complete, athletes then begin working through the process again, at this point are athletes permitted to swap equipment.

(Reps can only begin, and count, when the opposite pairing are holding their kit overhead)

WOD STANDARDS : 

Deadlifts

• Athletes start the movement with either one head of the dumbbell or the edge of a plate in contact with the floor.
• Athletes will stand up to full extension, with arms locked out holding the equipment.
• Synchronisation is when both athletes are standing at full extension.
• The dumbbell / plate can be held with one or two hands.

GTOH

• At least one head of the dumbbell / edge of the plate must touch the floor for a rep to begin.
• At the top of the rep, athletes must hold their equipment overhead with arms fully locked out before returning to the floor.
• Synchronisation is at the top of the rep.

STOH

• The rep begins with equipment at shoulder level in front rack position or on the shoulder.
• At the top of the rep, athletes must hold their equipment overhead with arms fully locked out before returning to the starting position.
• Synchronisation is at the top of the rep.

Air Squats

• Athletes start in a standing position, fully extended.
• Athletes squat below parallel and return to the starting position.
• Athletes may move at different speeds.
• Synchro point is when all athletes have returned to the starting position before starting the next rep.

Hand Release Push Ups

• Athletes begin the rep in a plank position on their hands.
• Athletes will then lower themselves to the floor until their chest and thighs are in contact with the floor.
• Athletes must lift their hands off the floor and touch their temples before commencing the upwards part of the push up, returning to full plank.
• Synchro points are touching the temples and at the point when all athletes are back in the starting plank.

MOVEMENT MODIFICATIONS CAN BE REQUESTED VIA INFO@BATTLECANCER.COM

EQUIPMENT : 4 x 12kg Kettlebells, 4 x 20kg Kettlebells, 4 x Ab Mats, 1 x Plyo Box

WOD BRIEF : Complete As Many Reps As Possible

10 Team Synchro Kettlebell Goblet Squats
10 Team Box Step Over
10 Team Synchro Russian Kettlebell Swings
10 Team Box Step Over
10 Team Synchro Sit Ups*

(*Add 1 rep at the end of each round)

WOD NOTES :

All athletes begin laying on the floor. On “Go”, all athletes will get up and pick up a kettlebell to chest height, holding it in a goblet position. The team will then begin to work through 10 synchronised goblet squats. Once complete, the team will then work through 10 box step overs with one athlete working at a time. The next athlete can only begin their box step over once the previous athlete has returned and completed a “high five”. Next, they will return to their kettlebells, pick them up and begin to work through 10 synchronised Russian kettlebell swings. Once completed, the team will complete another 10 box step overs as previously described. Then the team will complete 10 synchronised team sit ups.  Athletes will then begin the next round, adding 1 rep to the sit ups. Athletes will continue to add 1 rep to the sit ups in each new round they begin.

WOD STANDARDS : 

Goblet Squats

• The movement begins with athletes in a standing position.
• Equipment must be held chest high at all times.
• At the bottom of the squat, the hip crease must drop below the knee crease.
• Athletes may move at any speed.
• Synchronisation is when all athletes have returned to the starting point.

Box Step Over

• Athletes may start either facing the side or standing side on to the box, not the corners.
• No part of the athletes body, other than the soles of their shoes, may touch the box during the movement.
• Both feet must touch the top of the box before stepping down to the other side.
• After the first athlete has completed their rep, subsequent reps can only begin once a “high five” has been actioned.

Russian Kettlebell Swings

• The movement begins with all athletes standing in an upright position.
• The base of the kettlebell must pass behind knee on the downward movement.
• The base of the kettlebell must finish at the athletes eye level, facing directly away from them.
• Synchronisation is when all kettlebells are at athletes eye level.

Sit Ups

• Athletes will work in pairs through the sit ups.
• Synchronisation is at the top of the sit up, clapping their partners hands.

MOVEMENT MODIFICATIONS CAN BE REQUESTED VIA INFO@BATTLECANCER.COM