Battle Royale 2024

For time:

1500 Meter Row

-Then-

5 Rounds:

7 Bar Muscle-ups/14 Pull-ups

10 Shoulder-to-Overhead

RX Division: 135/95# , Bar Muscle-Ups

Open Division: 95/65# , Pull-ups

*15 minute Time Cap

Workout Description:

Before the start of the workout, one athlete will begin on the rower, hands off the handle.  On "GO!", athletes will begin rowing.  Partners can switch as needed till completion of the 1500 Meter Row.  Upon completion, athletes will transition to the 5 Rounds of Muscle-ups/Pull-ups and Shoulder-to-Overhead.  Reps can be broken up as needed between partners until all 5 Rounds are completed.  Athletes can not start the next respective movement until all previous movement reps are completed. 

Scoring:

Score for this workout is Time.  If a team does not complete the workout in the 15 minute time cap, one second per repetition not completed will be added to the cap as :01 per rep.  For example: If 5 Shoulder-to-Overheads remained upon expiration of time, the score would be 15:05. 

Movement Requirements

ROW:

One athlete will start the workout seated on the rower with the monitor on and set to count down from 1500 meters. After the call of “3, 2, 1… go,” the athlete may grab the rower handle and begin rowing. Partners can switch as desired. Athletes must stay seated on the rower until the screen reads 0 meters. The BMU/PU cannot begin until the rower reaches 0 meters.

BAR MUSCLE UPS (RX):

The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping and glide kips are permitted but the athlete must pass through some portion of a dip to lockout over the bar. The foot may rise above the height of the bar during the kip, but this is not a pull over movement. The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. 

PULL-UPS (OPEN):

This is a standard chin over bar pull-up. Strict, kipping or butterfly are all permitted as long as all the requirements are met. The arms must be fully extended at the bottom, with the athlete’s feet off the ground. The rep is credited when the chin is over clearly over the bar. Overhand, underhand or mixed grip are all permitted.

SHOULDER TO OVERHEAD:

The barbell must go from the shoulder to a locked-out position overhead with the feet in-line with the body and the knees and hips extended. Any form of shoulder to overhead is permitted (i.e. strict press, push press, push jerk, split jerk).

50-50-50 Wall Balls 20/14#, 10'

30-20-10 Power Cleans

RX Division: 135/85# – 155/105# – 185/125#

Open Division: 95/65# – 115/75# – 135/85#

*12 minute Time Cap

Workout Description:

On "GO!", athletes will begin completing first set of 50 Wall Balls. Partners can switch as needed until completion of the reps. Upon completion, athletes will transition to the first set of Power Cleans. Again, partners can switch as needed until completion of all 30 reps. Athletes will continue this for a total of three rounds. Power clean reps will reduce by 10 each round but increase in weight (as listed).

Scoring:

Score for this workout is Time. If a team does not complete the workout in the 12 min time cap, one second per repetition not completed will be added to the cap as :01 per rep. For example: If 5 Power Cleans remain upon expiration of time, the score would be 12:05.

Movement Requirements:

WALL BALLS:

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. There will be a metal, circular plate as the target set at 10 feet and the ball must hit the target so the bottom of the metal circle is visible below the ball. If the ball hits low or does not hit the target, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. 

POWER CLEANS:

Each rep will begin from the floor. Bar will be caught in the front rack position. Hips and knees must be fully extended at the top, with elbows clearly in front of the bar, before the rep is counted.  Any variation of Clean is acceptable.  Touch and go reps are permitted.

7 Minute AMRep:

3 - 6 - 9 - 12 - 15...

Deadlifts & (50) Double-unders

Synchro Burpee Box Jump Overs

RX Division:

Deadlifts - 275/205#

Synchro Burpee Box Jump Overs 30/24"

Open Division:

Deadlifts - 225/155#

Synchro Burpee Box Jump Overs 24/20"

*Score = Total Deadlift + Burpee Box Jump Overs Reps Completed

Workout Description:

 After 3..2..1.. GO! Athletes will start by performing a total of 3 Deadlifts and a total of 50 Double-unders simultaneously.  Deadlifts and Double-under reps can be split however Athletes choose, switching as often as needed until completion.  Once the 3 Deadlifts and 50 Double-unders are completed, both athletes will then complete 3 Synchro Burpee Box Jump Overs (BBJO).  Upon completion of the 3 Synchro BBJO, Athletes will transition back to the Deadlifts/Double-unders.  The Deadlift reps now increase to 6 however the Double-under count remains at 50 reps. After completion of the 6 Deadlifts and 50 Double-unders, both athletes will complete 6 Synchro BBJO.  After completion of the 6 BBJO, Athletes will head back to then perform 9 Deadlifts and 50 Doubles before both transitioning to the 9 Synchro BBJO.  This format will continue until the 7 minutes has expired.  

Format Clarification:  During the Deadlift and BBJO set.  If my partner and I are on the set of 12 Deadlifts and 50 Double-unders.  If I perform the first 6 Deadlift reps and my partner completes 25 Double-unders. We can then trade to complete the remaining 6 Deadlifts and 25 Double-unders before transitioning to the 12 BBJO.

Scoring:

Score for the workout is total combined reps performed of both the Deadlifts and Burpee Box Jump Overs.  The Double-unders are only required to be completed if you intend to move to the next respective set of the Synchro BBJO.  For example:  There are 20 seconds left in the workout, and Athletes are about to begin the next round of Deadlifts and Double-unders.  Both Athletes can focus sole attention to the Deadlifts, trading as required, prior to the expiration of the 7 min period. 

Movement Requirements:

DOUBLE UNDERS:

The rope must travel underneath feet twice before rep is counted.  Single jump ropes are permitted between Double Under reps but will not count towards the total.

DEADLIFT:

The deadlift begins with the barbell on the ground. The athlete’s hands must be outside the knees. The rep is credited when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the bar.

SYNCHRO BURPEE BOX JUMP OVERS:

A two-footed take off is required. The athlete may face the box or jump laterally.  Hips do NOT need to fully extend on top of the box.  A jump down or step down from the box is acceptable. Clearing the box is also an option. The athlete must pass all the way over the box to the opposite side from which they started. Touching the box with anything other than the feet during a rep is not permitted. The rep is complete when the athlete’s feet touch the ground on the other side of the box. Both partners chest must be on the floor at the same time in the burpee portion in order to meet the synchro requirement.

For time:

40 Calorie Bike

100' Single Arm DB Overhead Walking Lunge

40/30 Toe to Bar

100' Single Arm DB Overhead Walking Lunge

40 Handstand Pushups (RX)/ 20 Wall Walks (Open)

100' Single Arm DB Overhead Walking Lunge

40/30 Toe to Bar

100' Single Arm DB Overhead Walking Lunge

40 Calorie Bike

Dumbbell Weight:

RX – 70/50#

Open – 50/35#

*16 Minute Time Cap

Workout Description:

On "GO!", athletes will begin the workout with a 40-calorie bike. Once complete, partners will transition to the 100’ single arm dumbbell overhead walking lunge.  Lunges will be completed in 20’ segments with one dumbbell held in the overhead position. Once the 5 x 20’ OH walking lunge is complete, athletes will transition to the rig to complete designated set of toe-to-bar (RX= 40 reps, Open= 30 reps).   After the set of toe-to-bar, athletes will transition to another set of the 100’ OH walking lunge.  After completion of the lunges, partners will begin the HSPU (RX)/Wall Walk (Open) set.  After the last rep is complete, athletes will then return back through the order of movements until the last 40 calories are completed on the bike.  All movements will be limited to only one athlete working at a time, split reps as needed.

Scoring:

Score for this workout is Time.  If a team does not complete the workout in the time cap, one second per repetition not complete will be added to the cap as :01 per rep.  Each 20’ lunge segment is counted as 1 rep.  For example: If the 40-calorie bike and one- 20’ lunge segment was left unfinished, score would be 16:41. 

Movement Requirements

BIKE:

One athlete starts the workout seated on the bike with the screen turned on and ready to go prior to the clock starting. The athlete must remain seated on the bike until the designated calorie count for that round is completed.  Athletes may switch as desired.

SINGLE ARM DB OVERHEAD WALKING LUNGE:

Athlete must bring the dumbbell overhead and held with one arm prior to starting the walking lunge.  Both hands may assist getting DB overhead however only one can support while lunge is executed. DB must remain overhead while distance is being covered.  If the DB lowers below the head, athlete must stop until DB has been reestablished in the overhead position.  The lunge will be performed in 20’ increments.  One athlete must cover the entire 20’ segment prior to any switching of partners.  If an athlete cannot complete the entire 20’ section, athlete can retreat to the start line of that segment and other partner can tag in.  An athlete may “rest” midway through a 20’ section, however must establish the same overhead position before continuing to the 20’ line. An athlete can cover multiple 20’ increments prior to switching out.  Hips must come to extension during the top of the lunge.  Pause is not required at the top (athlete can walk through the lunge) however extension of hip must be established during the walk.

TOES TO BAR:

In the toes to bar, the athlete must go from a full hang to having the toes touch the bar in between the hands at the same time. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Overhand, underhand or mixed grip are all permitted. The rep is complete when both feet come into contact with the bar at the same time, between the hands. Any part of the foot may make contact with the bar.

HANDSTAND PUSH UPS (RX):

Each athlete will have a box measuring 40 inches wide and 24 inches deep. Hands must remain inside the box. If any part of the hand, including the fingers touches the tape line at any time, the rep will not count. The arms must be fully extended before the athlete may begin to lower their body. Each rep begins and ends with the athlete in the lockout position with the heels against the wall and arms fully extended. At the bottom, the crown of the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. The feet may be no wider than the width of the hands at any point during the rep. The rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips and legs fully extended. Kipping or strict are both allowed.

WALL WALK (OPEN):

Reps begin and end with the athlete’s chest, thighs and feet in contact with the floor. At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend.  Any part of the hand may touch the tape line. The rep is credited when the athlete returns to the starting position.