Battle Cancer Barcelona 2022

Fundraising AMRAP

Workout Brief:

Raise funds for your chosen cancer charity. Our partner charity for Battle Cancer Berlin 2022 is The AECC, 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 your charity's website, Instagram or Facebook 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 HWPO

Equipment List:
2 x 15kg Dumbbells
2 x 22.5kg Dumbbells
 

Score:

AMRAP (As Many Reps As Possible)

Workout Brief:

10 Minute Time Cap

30 Synchronised Single Dumbbell Floor 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 floor 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 ten minutes.

Synchronised Single Dumbbell Floor Press Description:

Two athletes will lie on the floor with their legs bent, feet flat on the floor. 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 floor 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.
 

No Rest for the Rapid

Presented by Fittest Freakest

Equipment List:

1 x Box
2 x 20kg Sandbag
2 x 30kg Sandbag
 

Score:

For Time (Faster is Better)

Workout Brief:

10 Minute Time Cap
30 Sandbag Throw Over Box and Box Step Over, four athletes working 
8 rounds of 2 synchronised down ups + 1 sprint length*
30 Sandbag Throw Over Box and Box Step Overs, four athletes working
6 rounds of 4 synchronised down ups + 1 sprint length*
30 Sandbag Throw Over Box and Box Step Overs, four athletes working 
4 rounds of 6 synchronised down ups + 1 sprint length*
30 Sandbag Throw Over Box and Box Step Overs, four athletes working
2 rounds of 8 synchronised down ups + 1 sprint length*
*Two Sandbags to be Carried Each Sprint Length

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 GO: Athletes work through 30 sandbag throws over the box stepping over the box to finish the rep. Athletes can swap in and out as they wish. Once completed, all four athletes perform two synchro down ups, followed by a sprint length. Once they reach the end of the lane, they will perform two synchronised down ups before sprinting back. Each length is one rep, athletes complete eight lengths in total.

Athletes then repeat the 30 sandbag throw over box and box step overs, followed by four synchro down ups and lane sprints but this time six times. 

Athletes then repeat the 30 sandbag throw over box and box step overs, followed by six synchro down ups and lane sprints but this time four times. 

Finally, athletes complete the last set of 30 sandbag throw over box and box step overs, followed by the eight synchro down ups and lane sprints but this time twice. 

The team’s score is the time it takes to complete. If the team does not finish within the time cap of ten minutes, their score will be the total number of reps completed.

Sandbag Throw and Step Over the Box Description:
Athletes will pick up the sandbag with two hands and either by one motion or getting it to their laps first, will stand up with the sandbag so that it is high enough to throw over the box. The sandbag must not touch the box. Athletes will then follow their sandbag by stepping onto and over the box to the otherside. Athletes can swap in and out as they wish. The box is set at 24 inch height, females throw the sandbag over the narrow side (20 inches), males over the longer side, (30 inches).

Down Up into Sprint Length Description:
Athletes 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. The synchronisation is at the bottom of the rep when athletes are chest to floor. The movements can be done at different speeds as long as athletes are in sync when lying on the floor.
Once two down ups have been completed all four athletes sprint to the end of the lane. Athletes do not need to stay together on the run. If an athlete reaches the end of the lane before their team, they may drop down into their down up, however all athletes must synchro together on the floor before standing. 

Modified Movements:

• Sandbag over the box: A partner can help an athlete pick up the sandbag or help get it over the box, an athlete can put the sandbag on the box and push it over. 
• Box step overs: If an athlete cannot step onto the box they can step around it. 
• Down Ups: Athletes can step back and step up. Athletes can keep arms locked in a press position rather than going chest to floor.
• Sprint: An athlete can run or walk as slow as they want for the sprint length

* 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:

10 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.

Strategic Strain

3 x 10kg Plate
3 x 20kg Plate
1 x CV Equipment

Score:

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

Workout Brief:

10 Minute Time Cap

Part A: For Time
40 Calorie CV, 10 calories per athlete
100 Calorie CV, one athlete working
Part B: AMRAP
2,4,6,8,10..etc*

Synchronised Plate Deadlift, three athletes working
Synchronised Plate Squat, three athletes working
Synchronised Plate Shoulder To Overhead (STOH), three athletes working
*Reps increase by two each round

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go; One athlete will complete 10 calories on the rower before rotating with the next athlete. Once all four athletes have performed 10 calories, three athletes can start part B while one athlete will continue on the CV until 140 calories have been completed, athletes can swap on and off the rower as they wish. Three athletes will perform two synchro plate deadlifts followed by two synchro plate squats followed by two synchro plate STOH. Once completed they will perform four synchro plate deadlifts followed by four synchro plate squats followed by four synchro plate STOH. This sequence will continue adding two reps to each movement every round. Athletes can swap between the CV and AMRAP as they wish. If teams complete part A within the ten minute time cap then one athlete can rest while three work on part B and rotate as they wish.

Synchronised Plate Deadlift Description: 

Athletes must hold the plate with two hands. The plate edge must start on the ground, and in one motion, athletes stand up to full extension, with straight legs, hips through, and shoulders back. The synchronisation of the rep is at the top in full extension. Between each rep the plate must touch the ground at one end. The movements can be done at different speeds as long as all athletes are in sync at the top at full extension.

Synchronised Plate Squat Description:

Athletes must hold the plate with two hands at chest height in either a front or back rack. Start standing up at 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 athletes are in sync at the top at full extension.

Synchronised Plate STOH Description:

Athletes must hold the plate with two hands, athletes will start standing at full extension with the plate at shoulder height. The plate must be held in the front rack position. Athletes will push the plate overhead with arms locked out at the top of the rep. The plate should then be returned to shoulder height before starting the next rep. Athletes can perform a strict press, push press, push jerk or split jerk. The synchronisation is at the top overhead with arms locked out. The movements can be done at different speeds as long as all athletes are in sync at the top, overhead in full extension.

Bike Description:

Athletes may use either their arms or legs, or both on the bike. Only the athlete sitting on the bike can work. 

Modified Movements:

- Athletes may restrict the deadlift movement to a hang rather than all the way to the floor.
- Athletes can squat to a depth that's comfortable. Athletes can also remove the weight and do bodyweight squats.
- Athletes can hold the plate in 2 hands. They can also 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 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.

Strategic Strain

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go; One athlete will complete 10 calories on the rower before rotating with the next athlete. Once all four athletes have performed 10 calories, three athletes can start part B while one athlete will continue on the rower until 140 calories have been completed, athletes can swap on and off the rower as they wish. Three athletes will perform two synchro plate deadlifts followed by two synchro plate squats followed by two synchro plate STOH. Once completed they will perform four synchro plate deadlifts followed by four synchro plate squats followed by four synchro plate STOH. This sequence will continue adding two reps to each movement every round. Athletes can swap between the rower and AMRAP as they wish. If teams complete part A within the ten minute time cap then one athlete can rest while three work on part B and rotate as they wish.

Synchronised Plate Deadlift Description: 

Athletes must hold the plate with two hands. The plate edge must start on the ground, and in one motion, athletes stand up to full extension, with straight legs, hips through, and shoulders back. The synchronisation of the rep is at the top in full extension. Between each rep the plate must touch the ground at one end. The movements can be done at different speeds as long as all athletes are in sync at the top at full extension.

Synchronised Plate Squat Description:

Athletes must hold the plate with two hands at chest height in either a front or back rack. Start standing up at 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 athletes are in sync at the top at full extension

Synchronised Plate STOH Description:

Athletes must hold the plate with two hands, athletes will start standing at full extension with the plate at shoulder height. The plate must be held in the front rack position. Athletes will push the plate overhead with arms locked out at the top of the rep. The plate should then be returned to shoulder height before starting the next rep. Athletes can perform a strict press, push press, push jerk or split jerk. The synchronisation is at the top overhead with arms locked out. The movements can be done at different speeds as long as all athletes are in sync at the top, overhead in full extension.

Bike Description:

Athletes may use either their arms or legs, or both on the bike. Only the athlete sitting on the bike can work. 

Modified Movements:

Athletes may restrict the deadlift movement to a hang rather than all the way to the floor.
Athletes can squat to a depth that's comfortable. Athletes can also remove the weight and do bodyweight squats.
Athletes can hold the plate in 2 hands. They can also 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 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.

The Descent

Equipment List:

4x 16kg Kettlebell
4x 24kg Kettlebell
1x CV Equipment
 

Score:

Part A: For Time (Fastest is Better)
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:

10 Minute Time Cap

Part A: For Time
30 Synchronised Russian 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 Russian 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 Russian 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 to eye level. Hips hinge back as the kettlebell descends to begin the next rep. The synchronisation is at the top of the rep at eye level, hips 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 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 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 bodyweight 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

Equipment List:

4x 16kg Kettlebell
4x 24kg Kettlebell
1x CV Equipment
 

Score:

Part A: For Time (Fastest is Better)
Part B: AMRAP (As Many Reps As Possible)

 
Workout Brief:

10 Minute Time Cap

Part A: For Time
30 Synchronised Russian 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 Russian 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 Russian 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 to eye level. Hips hinge back as the kettlebell descends to begin the next rep. The synchronisation is at the top of the rep at eye level, hips 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 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 bodyweight 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.