Battle Cancer Berlin 2022

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.
 

Lead Balloon

Presented by Lifejacket

Equipment List:

2 x 12kg Kettlebell
2 x 20kg Kettlebell
2 x 6kg Wall Ball
 

Score:

AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

10 Burpee Wall Ball Thruster, Throw to Partner, two athletes
50 Synchronised Kettlebell Deadlifts, two athletes 
4 Double Kettlebell Sprints, each athlete sprints once
10 Burpee Wall Ball Thruster, Throw to Partner, two athletes
50 Synchronised Kettlebell Squats, two athletes
4 Double Kettlebell Sprints, each athlete sprints once
10 Burpee Wall Ball Thruster, Throw to Partner, two athletes
50 Synchronised American Kettlebell Swings
4 Double Kettlebell Sprints, each athlete sprints once
 

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1, go, all athletes will run out in pairs and face each other to perform 10 reps of burpee wall ball thruster throw to partner. Pairs can swap as they wish to complete the reps. Two athletes will then move on to 50 synchronised kettlebell deadlifts, athletes can swap as they wish. Once completed all four athletes will work through the double kettlebell sprints one athlete at a time, sprinting up and back to tag the next athlete. Athletes go back to 10 burpee wall ball thruster throw to partner, and this time into 50 synchronised kettlebell squats, finishing with a further double kettlebell sprint each. Back to 10 burpee wall ball thruster throw to partner, into 50 synchronised kettlebell swings, four lengths of double kettlebell sprints. Repeat the above as many times as possible for the full nine minutes. 

Burpee Wall Ball Thruster Throw to Partner Description:
Athletes start standing in full extension, in one movement, take their hands to the floor and jump back to a push up position and lower chest and thighs to the floor. Then, push back up and jump feet towards the hands before standing. Athletes then pick up the wall ball and perform a thruster. This movement will start standing holding the wall ball at chest height, before performing a squat with hips below parallel and standing back upright to full extension where they will then throw the wall ball to the athlete facing them. 

Synchronised Kettlebell Deadlift Description:
Athletes hold the kettlebell handle with two hands. Starting with the kettlebell on the ground, in one motion, athletes will lift the kettlebell up to full extension keeping their arms straight, hips through and shoulders back. The synchronisation of the rep is at the top with all athletes standing to full extension. Between each rep the kettlebell must touch the ground. The movements can be completed at different speeds as long as all athletes are in sync at the top.

Double Kettlebell Sprints Description:
Athletes will begin by deadlifting a kettlebell, in each hand, off the ground. Once both kettlebells are off the ground, athletes can begin to sprint one length of the track to the turn point, then return to the starting position. Once they have crossed the start line, they then lower the kettlebells to the ground before the next athlete can complete the process. 

Synchronised Kettlebell Squats Description:
Athletes must hold the kettlebell in a goblet position; two hands on the kettlebell at chest height. Start standing in full extension, athletes must then squat down below parallel 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 in full extension.

Synchronised American Kettlebell Swing Description:
Athletes must hold the kettlebell handle in both hands. Start standing in full extension, the kettlebell must pass between the legs with the base of the kettlebell passing behind the body, the kettlebell is then swung above the head with elbows locked out and the base of the kettlebell facing upwards. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as both athletes are in sync at the top in full extension. 

Modified Movements:

• Athletes can step back and step up the burpee. 
• Athletes can perform a straight arm burpee rather than going chest to floor. 
• Athletes can have assistance with throwing the ball if required.
• Athletes can remove the weight from the deadlift and perform an air squat.
• Athletes can use a single kettlebell for the sprints and/or move at a more comfortable speed.
• Athletes can restrict the depth of their squat.. 
• Athletes can either hold the weight down to the side or remove the weight and do air squats. 
• Athletes can perform Russian kettlebell swings to eye level, staying 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.
 

Run Out of Time

Presented by BLK BOX

Equipment List:

1 x Run track
1 x 20kg D-Ball
1 x 30kg D-Ball
1 x Rope
 

Score:

Part A: For Time (Faster is better)
Part B: AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
400m Run, four athletes 
600m Run, three athletes
800m Run, two athletes 
1000m Run, one athlete 
Part B: Max Reps of the following Complex, one athlete*
D-Ball Squat
D-Ball to Chest
D-Ball over Shoulder
Burpee over D-Ball  
10 Synchronised Sit Ups every 7 Rounds of the Complex, all athletes working
*Resting athletes in a Plank/Wheelbarrow Hold

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1, Go: All four athletes will pick up their team rope and run together in a line for 400m, one athlete will then drop out of the run and start working through Part B of the d-ball complex. The remaining three athletes will complete a further 200m run accumulating 600m before another athlete can join in with the d-ball complex. The two remaining athletes will then run for another 200m, and then the last athlete will run another 200m on their own before joining their team. Once the fourth athlete completes the 1000m run, the time will be taken for Part A.

Once the first athlete has dropped out of the run after 400m, they can start to work through Part B of the following d-ball complex; d-ball squat, d-ball to chest, d-ball over shoulder and burpee over d-ball. Each round of the complex will count as one rep. After every seven rounds of the complex have been completed, all athletes in the workout area must complete 10 synchro sit ups.

When there is a resting athlete in the workout area, they must hold a plank whilst the other athlete works through the complex; when there are two resting athletes they must hold a wheelbarrow hold, when there are three resting athletes, one athlete must hold a plank and two athletes hold a wheelbarrow hold. Athletes can swap as they wish between the resting holds and the complex, however the full d-ball complex must be completed by one athlete before swapping. If any of the resting athletes break from their hold, the working athlete must also stop until they are back in their holding position.

Run Description:
All athletes must stay together in a line and have at least one hand on the rope at all times. If anyone lets go of the rope, teams must stop and wait until all athletes are in contact with the rope before re-starting. 

D-Ball Squat Description: 
Athletes will pick up the d-ball with both hands either in one fluid motion to chest or shoulder height, or by getting the d-ball to their lap before lifting to chest or shoulder height. Starting the rep standing at full extension, athletes will squat down below parallel keeping the chest up, before standing back up to full extension with shoulders back and hips through.

D-Ball to Chest Description: 
Athletes will pick up the d-ball with both hands either in one fluid motion lift to chest height, or by getting the d-ball to their lap before lifting to the chest. The top of the rep is when the d-ball is at chest height, and athletes are standing at full extension with shoulders back and hips through.

D-Ball Over the Shoulder Description:
Athletes will pick the d-ball up with both hands, and either in one motion stand upright and throw the d-ball over their shoulder, or by lifting the d-ball up and getting it to their lap first before lifting the d-ball over their shoulder by extending at the knees and hips. Athletes must extend at the top of the rep with knees and hips extended whilst passing the d-ball over their shoulder.

Burpee Over D-Ball Description:
With the d-ball to their side, athletes 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 towards their hands to standing. The athlete will then jump over the d-ball with a two footed jump. Athletes do not need to fully extend before jumping over the d-ball.

Synchronised Sit Up Description:
All athletes within the workout area must complete the synchro sit ups. Athletes will sit down with their feet together and shoulders over hips to start. They will lay back touching the floor behind them, before sitting back upright shoulders over hips and clapping, before all reaching back behind them for another sit up. The movement can be done at different speeds as long as all athletes are in sync at the top of the rep clapping. If an athlete comes off the run whilst the sit ups are in process, athletes must join in with their teammates. 

Plank and Wheelbarrow Hold Description:
Athletes will perform a plank either on their hands or their forearms, keeping a straight back from their head though to their feet. To perform a wheelbarrow, one athlete will go down on their hands, whilst the other athlete will pick up their legs keeping their arms and back straight standing to full extension. 

Modified Movements:

• Athletes may run at their own pace as long as the team stays together.
• Athletes may restrict the range of movement for the squat to a comfortable depth, or reduce to an air squat if required.
• Another athlete can assist to get the d-ball onto the lap or to the chest, or athletes can lift to hip height instead.
• Another athlete can assist to get the d-ball onto the lap or over the shoulder. 
• Athletes can step down and up the burpee.
• Athletes can step over the d-ball.
• Athletes can go to their knees for the plank if required.
• Athletes can reduce the range of motion for the sit ups as long as they stay in sync with their 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.
 

Run Out of Time

Presented by BLK BOX

Equipment List:

1 x Run track
1 x 20kg D-Ball
1 x 30kg D-Ball
1 x Rope
 

Score:

Part A: For Time (Faster is better)
Part B: AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
400m Run, four athletes 
600m Run, three athletes
800m Run, two athletes 
1000m Run, one athlete 
Part B: Max Reps of the following Complex, one athlete*
D-Ball Squat
D-Ball to Chest
D-Ball over Shoulder
Burpee over D-Ball  
10 Synchronised Sit Ups every 7 Rounds of the Complex, all athletes working
*Resting athletes in a Plank/Wheelbarrow Hold

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1, Go: All four athletes will pick up their team rope and run together in a line for 400m, one athlete will then drop out of the run and start working through Part B of the d-ball complex. The remaining three athletes will complete a further 200m run accumulating 600m before another athlete can join in with the d-ball complex. The two remaining athletes will then run for another 200m, and then the last athlete will run another 200m on their own before joining their team. Once the fourth athlete completes the 1000m run, the time will be taken for Part A.

Once the first athlete has dropped out of the run after 400m, they can start to work through Part B of the following d-ball complex; d-ball squat, d-ball to chest, d-ball over shoulder and burpee over d-ball. Each round of the complex will count as one rep. After every seven rounds of the complex have been completed, all athletes in the workout area must complete 10 synchro sit ups.

When there is a resting athlete in the workout area, they must hold a plank whilst the other athlete works through the complex; when there are two resting athletes they must hold a wheelbarrow hold, when there are three resting athletes, one athlete must hold a plank and two athletes hold a wheelbarrow hold. Athletes can swap as they wish between the resting holds and the complex, however the full d-ball complex must be completed by one athlete before swapping. If any of the resting athletes break from their hold, the working athlete must also stop until they are back in their holding position.

Run Description:
All athletes must stay together in a line and have at least one hand on the rope at all times. If anyone lets go of the rope, teams must stop and wait until all athletes are in contact with the rope before re-starting. 

D-Ball Squat Description: 
Athletes will pick up the d-ball with both hands either in one fluid motion to chest or shoulder height, or by getting the d-ball to their lap before lifting to chest or shoulder height. Starting the rep standing at full extension, athletes will squat down below parallel keeping the chest up, before standing back up to full extension with shoulders back and hips through.

D-Ball to Chest Description: 
Athletes will pick up the d-ball with both hands either in one fluid motion lift to chest height, or by getting the d-ball to their lap before lifting to the chest. The top of the rep is when the d-ball is at chest height, and athletes are standing at full extension with shoulders back and hips through.

D-Ball Over the Shoulder Description:
Athletes will pick the d-ball up with both hands, and either in one motion stand upright and throw the d-ball over their shoulder, or by lifting the d-ball up and getting it to their lap first before lifting the d-ball over their shoulder by extending at the knees and hips. Athletes must extend at the top of the rep with knees and hips extended whilst passing the d-ball over their shoulder.

Burpee Over D-Ball Description:
With the d-ball to their side, athletes 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 towards their hands to standing. The athlete will then jump over the d-ball with a two footed jump. Athletes do not need to fully extend before jumping over the d-ball.

Synchronised Sit Up Description:
All athletes within the workout area must complete the synchro sit ups. Athletes will sit down with their feet together and shoulders over hips to start. They will lay back touching the floor behind them, before sitting back upright shoulders over hips and clapping, before all reaching back behind them for another sit up. The movement can be done at different speeds as long as all athletes are in sync at the top of the rep clapping. If an athlete comes off the run whilst the sit ups are in process, athletes must join in with their teammates. 

Plank and Wheelbarrow Hold Description:
Athletes will perform a plank either on their hands or their forearms, keeping a straight back from their head though to their feet. To perform a wheelbarrow, one athlete will go down on their hands, whilst the other athlete will pick up their legs keeping their arms and back straight standing to full extension. 

Modified Movements:

• Athletes may run at their own pace as long as the team stays together.
• Athletes may restrict the range of movement for the squat to a comfortable depth, or reduce to an air squat if required.
• Another athlete can assist to get the d-ball onto the lap or to the chest, or athletes can lift to hip height instead.
• Another athlete can assist to get the d-ball onto the lap or over the shoulder. 
• Athletes can step down and up the burpee.
• Athletes can step over the d-ball.
• Athletes can go to their knees for the plank if required.
• Athletes can reduce the range of motion for the sit ups as long as they stay in sync with their 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.
 

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.