BODY ONE BATTLEGROUND

21.1

21 – 15 – 9 – 9 – 15 – 21 / FOR TIME

ScaledSandbag Burpee Deadlift + Sandbag Box Step Ups 30/20kg

Rx       Sandbag Burpee Clean + Sandbag Box Step Overs 30/20kg

Description

Scaled -Athlete 1 starts with 21 SBD/SBC and 21 SB Box Step Ups/ SB Box Step Over’s. Then does 15 SBD/SBC and 15 SB Box Step Ups/ SB Box Step Over’s and finally then completes 9 SBD/SBC and 9 SB Box Step Ups/ SB Box Step Over’s.

Athlete 2 then takes over performing the same sequence of exercises but in reverse order (9 – 15 – 21).

Scaled Movement Standards

Sandbag Burpee Deadlift - Chest touches the sandbag  and thighs touch the floor, full extension of the hips on the Deadlift

SB Box Step Ups - Sandbag can be carried anyway, must stand fully up on the box with hips open, both feet must touch the floor and on top of the box at the same time

Rx  Movement Standards

Sandbag Burpee Clean - Chest touches the sandbag  and thighs touch the floor, full extension of the hips on the clean with elbows in front of the bag.

SB Box Step Overs - Sandbag can be carried anyway, you DO NOT need to fully stand up on the box, both feet must touch the floor and on top of the box at the same time.

Scaled - 5 Devil Press 22.5/15, 10 Box Jump Over, 15 Hanging Knee Raise

Rx - 5 Devil Press, 10 Box Jump Over, 15 T2B

Description

Athlete 1 starts with 5 Devil Press, 10 Box Jump Over and 15 Hanging Knee Raise/T2B. While Athlete 1 performs their round of exercises Athlete 2 accumulates as many calories on the Assault Bike as possible. Once Athlete 1 has completed their round of exercises both athletes switch and perform the same sequence,  switching at the end of each round for the 10min duration.

Movement Standards

Devil Press – Starting from a standing position with dumbbell on the floor, perform a burpee with your chest and thighs touching the floor while having one hand on the dumbbell. Then returning to your standing position with dumbbell in hand swing the dumbbell into an overhead position with hips and arm fully locked out at the top.

Box Jump Over – Both feet must start and finish on the floor and both feet must touch the top of the box at the same time during transition over the box.  

Hanging Knee Raise – Starting from a dead hang with hips fully extended raise the knees to 90 degrees and then return to the starting position.

T2B – Starting with hips fully extended and heels behind the upright, raise both feet to touch the bar simultaneously and then return to the starting position.

Scaled & Rx                 1 Clean, 1 Front Lunge (each leg), 1 STOH

Description

Each team have 10mins to establish a 1 rep max complex completing 1 Clean (anyway), 1 Front Lunge (each leg), 1 STOH (anyway)

Score will be the combined max weight of both athletes.

Movement Standards

Clean – Can be performed anyway (squat, power, muscle), hips must be fully extended at top with elbows in front or in line with bar.

Front Lunge - 1 Lunge must be performed each leg, Barbell must be in the Front Rack Position and feet parallel. When lunging forward the back knee must touch the floor and then feet need to return to a parallel position with hips fully open.

STOH – Can be performed anyway including Strict Press, Push Press, Push Jerk or Split Jerk. On all variations arms and hips must be fully extended at the top of the movement.

Ascending ladder in 10mins / 3 -3 – 6 – 6 – 9 – 9 – 12 – 12..........

Scaled Women – Dball Over Shoulder, Syncro DBall Squats 30kg

Scaled Men - Worm STOH & Worm Squats 70kg

Rx - Worm GTOH & Worm Lunges 70kg

Description

Athletes start with 3 Worm STOH/GTOH then perform 3 Worm Squats/Lunges. Once the sets of 3 are complete Athletes return to the first movement and perform sets of 6, then 9, 12 and so on until the 10mins cap is reached.

The workout is scored by total numbers of reps the team has accumulated.

Movement Standards

Scaled Women

DBall Over Shoulder – Straddle the DBall and lift the DBall up to and over shoulder in any way possible.

Syncro DBall Squats – Dball can be held anyway but the the hips must be fully extended at the top of the movement and the , hips need to be parallel or below knee level at the bottom of the squat. Both Athletes must hit the bottom position at the same time and the next rep cannot start until both Athletes reach the top position

Scaled Men

Worm STOH – Worm must start on the shoulder be extended up over head and on to the opposite shoulder, 1 transition is 1 rep.

Worm Squats – Both Athletes must descend into the squat position at the same time with both Athletes hips going parallel or below the top of the knee and then fully extending the hips at the top of the squat.

RX

Worm GTOH – Worm must start from the floor for each, be brought to the shoulder then extended up and over the head to the opposite shoulder before lowering down to the floor on the opposite side. Each transition is 1 rep.

Worm Lunges – Both Athletes must start with hips fully open and worm on shoulder. Both Athletes must then descend into the lunge with both Athletes back knee touching the floor at the same time and then returning to the start position, again with hips fully open.

50 KB Thrusters For Time

Scaled Buy In – 3 Pull Ups/6 Banded Pull Ups, 9 Barbell Snatch 30/40kg, 15cal Row                            KB 2x24/20kg

Rx Buy In – 4 Muscle Ups, 12 Barbell Snatch 45/60kg, 20cal Row                KB 2x16/12kg

Description

Athlete 1 performs 1 round of the Buy In at the same time as Athlete 2 is holding their respective KBells in the front rack position with both handles touching. At any point if Athlete 2 drops the KBells then Athlete 1 must stop and wait until Athlete 2 has picked the KBells back up in the front rack position. Once Athlete 1 has completed the Buy In, Athlete 2 can perform as many KB Thrusters as possible. When Athlete 2 drops the KBells they must then perform the Buy In whilst Athlete 1 holds the KBells in the front rack position and only when Athlete 2 has completed their Buy In, can Athlete 1 perform as many KB Thrusters as possible. This pattern continues until the team reach 50 KBell Thrusters. 

Movement standards

Pull Ups/Banded Pull Ups – Arms fully extended at the bottom of the movement and chin over the bar at the top of the movement.

Barbell Snatch – Any Snatch is acceptable (Muscle, Power, Squat Snatch). Each rep must start and return to the floor. Hips and arms must be fully extended at the top of each rep.

Row – It is the Athletes responsibility to make sure the rower is on, you DO NOT need to reset the calories for each Buy In.

Muscle Ups – Heels must brake the line of the upright at the bottom of the movement, you CANNOT use the rig for assistance at the top of the movement. Full lock out of the arms at the top of the movement is required.