Workout Brief 

9 Minute Time Cap

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

*For all reps to count, the resting pair must be on their hands and feet, 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.

Dumbbells: 20kg for men, 12.5kg for women

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.

For all reps to count, the resting pair must be on their hands and feet, and the resting partner must hold their dumbbell off the ground whilst standing on the cross. 

Movement Descriptions

Bench Press

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

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

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. 

Resting Pair

The resting pair must be on their hands and feet for all bench press and devils press reps to count. The athletes don’t have to be in a complete plank position however they must be on their hands and feet.

Adaptive Movements

• Step up the devil press.

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

• If you 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.

* 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 Manchester. 

*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)

Wall height = 1.58m

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 move on to the next 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 box three to perform 40 synchronised plate / goblet squats. Once completed they will leave their kit in that box and move on to the next box and perform 10 synchronised sit-ups.

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

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

To finish, athletes must get all their kit back into box one 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.