Battle Cancer London 2022

Fundraising AMRAP

Presented by Cancer Research UK

Workout Brief:

Raise funds for your chosen cancer charity. Our partner charity for Battle Cancer London 2022 is Cancer Research UK, 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. 
 

Lead Balloon

Presented by WHOOP

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

Athletes start lying on the ground. On 3, 2, 1, go, all athletes will get up, run out and as one working pair, begin to perform 10 reps of burpee wall ball thruster throw to partner. Athletes can swap as they wish to complete the reps. Three 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.

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. Three 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.
 

Pick it up, Pack it in

4 x 10kg Plate
4 x 20kg Plate
1 x 20/24”Box
 

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

30 Synchronised Plate Ground To Overhead (GTOH), four athletes working 
30 Synchronised Sit Ups, four athletes working
30 Box Jump Overs, four athletes working* 
20 Synchronised Plate GTOH, four athletes working
20 Synchronised Sit Ups, four athletes working
20 Box Jump Overs, four athletes working*
10 Synchronised Plate GTOH, four athletes working
10 Synchronised Sit Ups, four athletes working
10 Box Jump Overs, two athletes working*
Repeat the above as many times as possible.

*Athletes must complete five Box Jump Overs before swapping

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go; Four athletes will each pick up a plate and begin 30 synchronised plate GTOH. Once completed all four athletes will perform 30 synchro sit ups, clapping at the top together; teams will then perform 30 box jump overs, athletes must complete five before swapping. Teams will then move back to the plates and complete 20 synchro GTOH, they will then move on to 20 synchro sit ups, and finish with 20 box jump overs. Teams will repeat this sequence with 10 reps of each movement. Once they have completed the 10 box jump overs, the team will move back down to the plates and repeat from 30 synchro plate GTOH.

Synchronised Plate GTOH Description:
Athletes will start by holding the plate with two hands (thumbs facing down) keeping their backs flat, and the edge of the plate touching the ground. In one motion athletes will move the plate overhead, keeping the plate close to their body and rotating their hands until elbows locked out. The synchronisation is at the top of the rep when all athletes have locked out elbows before bringing the plate back to the ground to repeat. The movements can be done at different speeds as long as all athletes are in sync at the top overhead.

Synchronised Sit Up Description: 
Athletes will sit in pairs facing each other down the lane, they will lean back to touch the floor with both hands behind their head before sitting back up and clapping their partners hands. The synchronisation is at the top of the rep with athletes clapping hands together. Sit ups can be done at different speeds as long as athletes wait for all team mates at the top and clap together. Athletes can choose to interlock their feet with their partner if they wish.

Box Jump Over Description: 
Athletes jump with two feet onto the box before jumping or stepping down the other side, they must complete five reps each before swapping with the next athlete. Athletes do not need to fully extend on the box before jumping/stepping down the other side. All boxes are set to 20 inch height for females and 24 inch height for males, athletes are to change the box height accordingly.

Modified Movements:

• Restrict the range of movement of a GTOH, i.e. Hang to overhead rather than from the floor; and to shoulder rather than overhead- floor to shoulder.
• Athletes may restrict the range of movement to where they can comfortably lean back to, or crunch up to in the sit up.
• Athletes may swap the sit ups to toe taps. The athlete will lie on their back with legs bent at the knee to 90 degrees, then tap their toes down and back up, one foot at a time for the duration the team is working through the sit-ups. 
• Athletes can step on and off the box. A teammate can help by holding their hand as they step on and off for stability.

* 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.

Run Out of Time

Presented by Nike

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 for 400m, one athlete will then drop out of the run and start working through 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.

When 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 has been completed, all athletes in the workout area must complete 10 synchro sit ups.

When there is one 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.

The full d-ball complex must be completed by one athlete before swapping, and at least one athlete swap must be made during the seven rounds, thereafter athletes can swap as they wish. If any of the resting athletes break from their hold, the working athlete on the d-ball 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.