BATTLE OF THE BEASTS 2023

This workout is structured in an 'I go, You go' format with only one Athlete working at a time. Teams can partition the reps for this WOD however they like.

This will be a 9 minute AMRAP of;

20 Single DB box step ups

20m Handstand walk*

*Db Step ups: The dumbbell can be held any way the athlete desires, both legs must be locked out on top of the box for the step up reps to count.

RX = 22.5kgs/30kgs 24" box both, Scaled = 15/22.5kgs 20" box both

*HS Walk: 1 metre Handstand walk/Wheelbarrow = 1 rep

2 metres Bear Crawl = 1 rep

 Burden Climb up Bridle Path.

Athletes will pick up their dumbbells at the Cave briefing/check in before convoying to the base of Bridle Path in Heathcote Valley, Christchurch.

Each Rx Team will have a 15kg and 22.5kg Dumbbell.

Scaled and full female teams will have one 15kg Dumbbell. Scaled teams will get a 2 minute head start.

The workout finishes when both members of the team enter the rotunda at the top of bridle path, where the timekeeper will be waiting.

There will be a tiebreaker for any teams finishing at the same time.

Things to note: For safety reasons (and so no one gets pushed off a cliff lol) Teams will NOT be climbling the pipeline but taking the original path that the first pilgrims took on their journey into Christchurch (except doing it in reverse).

Teams will start this WOD with Synchro Kayak Squats 

Rx = 100, Scaled = 50

Scaled can hold the Kayak however - as long as it is off the ground. Rx must have Kayak above waist.

Once their Squats are finished teams with get on their Kayak and kayak to and around the buoy in front of The Platform Brew Bar and Kayak back to the start line. As soon as the team carry their Kayak out of the water and back to their starting station - Athlete 1 will commence their run.

This run will be marshalled and go from Raven Quay  -William St -River Bank along Charles St -Smith St -Mafeking Bridge (yes it's actually called that lol) (all left turns).Once the athlete crosses Mafeking bridge they will run straight back to the start line tagging Athlete 2 who will then take the single kayak out to the water (Athlete 1 cannot help with this). Athlete 2 will then proceed to do exactly the same Kayak as earlier in the workout. Once Athlete 2 is out of the water and has brought the Kayak back to their teams starting station the workout is finished.

This Workout is partitioned into 7 x 1 min intervals

The first minute is a buy in of max Muscles up/Pull-ups/Ring Rows depending on division. Athletes must tag to switch if sharing work within this minute (it is not compulsory - 1 Athlete can do the full minute). *Rx Muscle up and Scaled Pull-ups will have the same rep scheme - but Kipping & Strict Pull-ups only - no butterflies allowed.

The second minute beings a synchro weighted progression of max Thrusters/Front squats at the following loads;

Min 2: Rx = 25/35kgs, Scaled = 15/25kgs

Min 3: Rx = 30/40kgs, Scaled = 20/30kgs

Min 4: Rx = 35/50kgs, Scaled = 25/40kgs

Min 5:Rx = 40/60kgs, Scaled =30/45kgs

Min 6 Rx = 50/70kgs, Scaled =35/50kgs *

The 7th minute will be a max assault bike -athletes MUST swap at least once.

*Min 6 is worth double the reps. 

Athlete 1 will begin this workout with 30/15 Db Snatches depending on division*

followed by a 50m Loaded Swim *

followed by Athlete 2

This will continue until the team have completed 2 rounds each for time or until the time cap is up.

*Snatches: Single arm alternating Db Snatches with both heads having to touch the ground. Any dropping/slamming or uncontrolled movement of the Db on the ground will result in a 30sec time addition to your teams final score. 

*Loaded Swim: The load will start outside the pool at the start of EVERY swim. Athletes must NOT dive into the pool or throw the load into the water. Alhletes must be in the water before they can bring their load in with them. Athletes must NOT carry the load in their arms or on their bodies and the load must be touching the water at all times. Once Athletes finish their swim - as soon as both hands touch the wall of their lane their teammate can start. Then the Athlete who has finished their round will bring the load out of the water and place it for their teammate for the start of their swim.

*Scaled Athletes can choose to not use the load and use kickboards if desired.

*Unconfident Rx swimmers will also have scaled options if required.