Battle Cancer Scotland 2022

Fundraising AMRAP

Presented by LoveOliver

Workout Brief:

Raise funds for your chosen cancer charity. Our partner charity for Battle Cancer Scotland 2022 is LoveOliver, but you can choose any cancer charity close to your heart.
 

Score:

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

Workout Instructions:

Download our Fundraising Pack, create your fundraising page via JustGiving, 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. 
 

Hench on the Bench

Presented by WHOOP

Equipment List:

2 x Bench
2 x 12.5kg Dumbbells
2 x 20kg Dumbbells
 

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

30 Synchronised Single Dumbbell Bench Press, two athletes working 
10 Synchronised Under Overs, all four athletes working
10 Synchronised Hand Release Push-Ups, all four athletes working
2 Synchronised Wheelbarrow Sprints, all four athletes working
Repeat the above as many times as possible

Workout Instructions:

Athletes start lying down in a line. On 3, 2, 1 Go: Two athletes work through 30 synchro single dumbbell bench press, athletes can swap in and out as they wish. Once completed, all four athletes will begin 10 synchro under overs, with two athletes creating the bridge and two athletes working, they may swap as they wish. Teams will then move on to 10 synchro hand release push ups with all four athletes working. Finally, teams will complete two wheelbarrow lengths per pair. Partners can swap carry positions as they wish, however they must stay in their wheelbarrow pair. Once completed athletes will then head back to the single dumbbell bench press and start another round, this sequence will keep going for the full nine minutes.

Synchronised Single Dumbbell Bench Press Description:
Two athletes will lie on a bench each, 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. The synchronisation is at the top of the rep with arms at full extension. The movements can be done at different speeds as long as both athletes are in sync at the top of the rep.

Synchronised Under Over Description:
Two athletes will create a bridge facing each other by getting on their hands and feet. Their partners will then crawl under them and then jump back over with a two footed jump to complete the rep. The synchronisation is when both athletes jump back over their partner. The athletes creating the bridge can shift their weight up and down to help their teammates; athletes can swap in and out as they wish with their partner.

Synchronised Hand Release Push Up Description:
Athletes will start in a plank position by laying on the floor placing their hands slightly beyond shoulder-width apart; athletes will push up to extend their arms, keeping their back and legs in a straight line, before bending their arms to lower their body to the ground keeping as straight as possible. Athletes will then lift their hands off the floor to touch their temples in between each rep before pushing back up to start the next rep. The synchronisation is when all four athletes touch their temples. The movements can be done at different speeds as long as all athletes are in sync whilst touching their temples.

Wheelbarrow Sprint Description:
All athletes must start with their hands behind the line. In pairs, one athlete will walk on their hands whilst their partner holds their legs, to move up and down the lane in a wheelbarrow; partners can swap as they wish within their pairs. Pairs must wait for each other before starting the next length. Athletes can swap within their pairs as they wish.

Modified Movements:

• The resting athlete can help the athlete on the bench press if they need some assistance
• Not all athletes have to be the bridge of the under over
• Athletes can step over their partner in the under over
• Athletes may perform a step down and step up burpee over partner, rather than an under over if required
• Athletes can perform the hand release push-ups on their knees, or athletes can restrict the hand release push-ups by doing a push up on to the bench. 
• Pairs may change the wheelbarrow to a bear crawl, with both athletes crawling up and down the lane together. The bear crawl and wheelbarrow can be further modified to a walking lunge in pairs where required. 
• Any modified movements must still stay in sync with the rest of the team.

* 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 Up The Pain

Presented by Lifejacket

Equipment List:

2 x 20kg Sandbag
2 x 30kg Sandbag
4 x 10kg Plate
4 x 20kg Plate
 

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

1 Length Lunge, 2 Sandbags up at all times, four athletes working
10 Synchronised Sandbag Cleans, two athletes working
1 Length Lunge, 2 Sandbags up at all times, four athletes working
10 Synchronised Plate Thrusters, four athletes working
1 Length Lunge, 2 Sandbags up at all time, four athletes working
20 Synchronised Sandbag Cleans, two athletes working
1 Length Lunge, 2 Sandbags up at all times, four athletes working
20 Synchronised Plate Thrusters, four athletes working
Each round add 10 reps to the Sandbag Cleans and Plate Thrusters…

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: Two athletes will pick up a sandbag each on to their shoulder, all four athletes will then lunge down the lane, keeping the two sandbags up at all times. Once all four athletes are over the line, two athletes will then perform 10 synchro sandbag cleans, athletes can swap as they wish. All four athletes will then lunge back down the lane, again keeping two sandbags up for the full lunge length on their shoulder. Once the full team is across the line, all four athletes will complete 10 synchronised plate thrusters. Teams will continue to do the same sequence for the full nine minutes, adding 10 reps to both the sandbag cleans and plate thrusters each round.

Lunge Length Description:
Two athletes will pick up a sandbag each by cleaning it onto their shoulder, with two hands on either side of the sandbag and either by one motion or getting it to their laps first, the sandbag should move up their body to sit on their preferred shoulder. The pair with the sandbags will lunge down the lane first, with the second pair lunging straight behind. Athletes will step forward, keeping their front foot flat, bending at the knee, allowing their back knee to touch the floor, before stepping up and forward into the next rep. Athletes must reach full extension whilst stepping forward between reps. The second pair will lunge out straight after without a sandbag. Athletes do not need to be in sync, however they must stay next to their partner for the full length. Athletes must complete the full length with a sandbag without swapping with a teammate. 

Synchronised Sandbag Cleans
Athletes will pick up the sandbag with two hands either side of the sandbag and either by one motion or by getting it to their laps first, the sandbag should move up their body to sit on their preferred shoulder. By pushing their hips forward whilst the bag moves upwards it allows the athlete to pop the sandbag up onto their shoulder. The synchronisation is at the top, when both athletes have the sandbag on their shoulder, standing at full extension with hips through. Athletes must release their opposite hand to a straight arm to show control at the top. Athletes will be able to lower the sandbag to the ground either by dropping it in a controlled manner or by keeping hold of the sandbag with two hands without releasing at the bottom. The sandbag must touch the floor between each rep. Movements can be done at different speeds as long as athletes are in sync at the top of the rep. Athletes can swap as they wish with the resting pair.
 

Synchronised Plate Thrusters Description:

Athletes must hold the plate with two hands at chest height with the plate face parallel to the floor, starting stood up at full extension, athletes then squat down below parallel before standing back upright to full extension and pushing the weight above head with arms locked out in one motion, finishing with knees extended, hips through, and shoulders back; before dropping back down into a squat for the next thruster. The synchronisation is at the top of the rep overhead with arms locked out. The movement can be done at different speeds as long as all four athletes are in sync at the top overhead.

Modified Movements:

• Athletes do not all need to lunge with a sandbag
• A teammate may help the athlete clean the sandbag up off the floor for the lunges
• Athletes may restrict the sandbag clean to a sandbag to chest height, keeping in synchronisation with their partner
• Athletes may restrict the plate thruster to a plate squat, removing the overhead element
• Athletes may perform the full plate thruster however restrict the movement to go to a comfortable squat depth and a comfortable position overhead.

* 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

Presented by NOCCO

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

Presented by NOCCO

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.
 

Tunnel Vision

1x Wall 
1x 6kg Wall Ball
2x 20kg Sandbag
2x 30kg Sandbag
 

Score:

Part A: For Time (Faster is Better)

Workout Brief:

9 Minute Time Cap

8 Wall Ball Tunnel Sprints, all four athletes
20 Sandbag over Wall, all four athletes
40 Synchronised Sandbag Squats, two athletes 
20 Sandbag over Wall, all four athletes 
40 Burpee over Sandbag, one athlete, one holding the Sandbag off the ground
20 Sandbag over Wall, all four athletes
40 Synchronised Sandbag Cleans, two athletes
20 Sandbag over Wall, all four athletes
8 Wall Ball Tunnel Sprints, all four athletes

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: One athlete will run out to collect the wall ball and sprint back to their team whilst the other three athletes will line up one behind the other; all four athletes will work through 8 wall ball tunnel sprints.

Athletes will then run out to the wall with two sandbags to complete 20 sandbag over the wall as a team - athletes can swap in and out as they wish. Running back down the lane with the two sandbags, teams will then complete 40 synchro sandbag squats, two athletes working, two resting; athletes can swap in and out as they wish.

Once complete, the team will run out to the wall with two sandbags and work through another 20 sandbag over the wall, swapping as they wish. Running back down the lane with the two sandbags, teams will then complete 40 burpees over sandbag, one athlete working, with one resting athlete holding a sandbag off the floor, athletes can swap as they wish.

Teams will then run back to the wall with two sandbags and complete a further 20 sandbag over wall; running back down the lane with the two sandbags, teams will then work through 40 synchro sandbag cleans, two athletes working, two resting, athletes can swap as they wish.

Teams will run back to the wall with two sandbags for a final time to complete 20 sandbag over wall, before running back down the lane with the sandbags ready to finish with eight wall ball tunnel sprints. The time will be taken when the fourth athlete has crossed the line with the wall ball for the second time.

Wall Ball Tunnel Sprint Description:
Athletes will line up one behind the other. The athlete at the front of the team will pass the wall ball between their legs to the team member behind them, the second athlete will then pass it over their head to the team member behind them, and they will then pass it between their legs to the last team member. The last athlete will then sprint out and around the wall and back to the front of the line of athletes, where they will pass the wall ball between their legs to begin a second round. The athlete at the back of the line will always be the person sprinting next, and athletes will always join the front of the line with the wall ball. Each athlete will do this twice to make up eight tunnel sprints. 

Sandbag over Wall Description:
All four athletes will run out to the wall, taking two sandbags with them (mixed teams one x 20kg, one x 30kg, female teams two x 20kg, male teams two x 30kg); athletes will work through 20 sandbag over the wall, swapping in and out as they wish. Athletes will pick up the sandbag to wall height with two hands either side of the sandbag and either by one motion or getting it to their laps first, the sandbag should move up their body to shoulder/chest height before throwing it over the wall. Athletes will then follow the sandbag by running around to the other side of the wall. As soon as a sandbag has touched the floor, the next athlete can pick up the sandbag, athletes can swap in and out as they wish, however they must follow their sandbag by running around to the opposite side of the wall.

Synchronised Sandbag Squat Description:
Two athletes will each pick up a sandbag to their chest or shoulder; either in one motion, or by getting it to their laps first. Starting at full extension, with the sandbag either on their shoulder or held to chest height, both athletes will squat down below parallel, before standing up again to full extension. Movements can be done at different speeds as long as athletes are in sync at the top of the rep at full extension, hips through, shoulders back.  Athletes can swap as they wish with the resting pair.

Burpee over Sandbag Description:
Athletes will start standing to full extension beside the sandbag, they will jump back to a push-up position and lower their chest and thighs to the floor, before pushing up and jumping their feet back in towards the hands to stand. Athletes will then jump over the sandbag with two feet and land on two feet to complete a rep. One resting athlete must hold a sandbag up off the floor for the burpees over sandbag to count; standing at full extension, with hips through shoulders back. The sandbag can be held in front of the athlete or on their shoulder.

Synchronised Sandbag Clean Description:
Athletes will pick up the sandbag with two hands either side of the sandbag and either by one motion or getting it to their laps first, the sandbag should move up their body to sit on their preferred shoulder. By pushing their hips forward whilst the bag moves upwards it allows the athlete to pop the sandbag up onto their shoulder.The synchronisation is at the top, when both athletes have the sandbag on their shoulder, standing at full extension with hips through. Athletes must release their opposite hand to a straight arm to show control at the top. Athletes will be able to lower the sandbag to the ground either by dropping in a controlled manner, or keeping hold of the sandbag with two hands without releasing at the bottom. The sandbag must touch the floor between each rep. Movements can be done at different speeds as long as athletes are in sync at the top of the rep.  Athletes can swap as they wish with the resting pair.

Modified Movements:

• Athletes can pass the wall ball to the next athlete if they can’t pass it through their legs or over their heads
• Athletes can run/jog as slow as required for the sprint
• Not all athletes need to run with the sandbag
• A teammate may help the athlete clean the sandbag up off the floor to get it over the wall
• Athletes can 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
• Athletes may restrict the sandbag clean to a sandbag to chest height, keeping in sync with their partner
• Athletes may step down and up the burpees. If an athlete cannot get their chest to the floor, they can perform straight arm burpees. Athletes can step over the sandbag

* 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.