2021 Battle in the Barracks

For Time:
80/60 Calorie Row
50 Handstand Push-ups
30 Toes to Bar
21/15 Calorie Row

*10min time cap

FLOW

At the call of 3,2,1 go, athletes will move from the start line to the rower and complete 80 calories (men) or 60 calories (women). The athletes will move from the rower to the wall and complete 50 Handstand Push-Ups. The athletes will move from the wall to the rig and complete 30 Toes to Bar. The workout finishes with the athletes rowing 21 calories (men) or 15 calories (women). There is a 10min time cap. If the time cap is reached, score will be 10min + 1s for each rep/calorie that was not completed.

MOVEMENT STANDARDS

Handstand Push-Up

Each rep begins with the athlete in a controlled handstand with feet on the wall. Kipping or strict HSPU may be used as long as the elbow, shoulder, hips and knees finish fully extended and in line with feet on the wall. The head must come in contact with the skull mat.

Set-up*: 1 x 10# Rogue bumper plate on each side of an RX Smart Gear Skull Mat, (ie. level surface / no deficit / elevation)

The plates must touch the skull mat and the hands must be fully on top of the plates. Aside from that, you are able to move your setup as far away from the wall as you’d like.

Toes to Bar

The athlete must go from a full hang to having the toes touch the pull-up bar (simultaneously and between the hands). At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.

Row

The athlete will be credited for the calories rowed while the handle is in their hands. If working until the 10min mark, the athlete will be credited for the calories displayed at 10:00 (ie. no rollover calories will be credited). The monitor will be reset for the second row.

For Time

80/60 Row Calories
40 Axle Shoulder to Overhead 135/85
30 Toes to Bar
21/15 Row Calories

*10min time cap

FLOW

At the call of 3,2,1 go, athletes will move from the start line to the rower and complete 80 calories (men) or 60 calories (women). The athletes will move from the rower to the axle bar and complete 40 shoulder to overhead. The athletes will move from the axle bar to the rig and complete 30 T2B. The workout finishes with the athletes rowing 21 calories (men) or 15 calories (women). There is a 10min time cap. If the time cap is reached, score will be 10min + 1s for each rep/calorie that was not completed.

MOVEMENT STANDARDS

Shoulder to Overhead

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Toes to Bar

The athlete must go from a full hang to having the toes touch the pull-up bar (simultaneously and between the hands). At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted.

Row

The athlete will be credited for the calories rowed while the handle is in their hands. If working until the 10min mark, the athlete will be credited for the calories displayed at 10:00 (ie. no rollover calories will be credited). The monitor will be reset for the second row.

15 - 12 - 9 REPS FOR TIME:
Echo Bike Calories
DBL Dumbbell Thrusters
Burpee over and back

Men: 2 x 50# dumbbells
Women: 12,9,6 calories, 2 x 35# dumbbells

FLOW

At the call of 3, 2, 1 go, athletes will leave the starting line and mount the bike for 15 calories (men), 12 calories (women). From the bike, the athletes will advance to the dumbbells for 15 thrusters. The athletes will then advance to the burpee station for 15 burpee over and backs. Once complete, athletes will return to the bike for 12/9, then dumbbells for 12 thrusters, burpees for 9. The athletes will return to the bike for a final round of 9/6 calories, 9 thrusters and 9 burpees. The workout is complete when the feet return to the ‘start’ side of the burpee station. There is a 6min time cap. If the time cap is reached, athletes will receive a score of 6:00 + 1s for every rep not completed.

MOVEMENT STANDARDS

Echo Bike
 
Calories will be credited when the athlete is on the bike and pedaling (ie. no ghost calories)

Double Dumbbell Thrusters

The dumbbell thruster begins with the athlete standing at full extension with dumbbells at the shoulder. At the bottom of the squat, the athlete's hips must pass below the knees. At the top, the athlete's knees and hips must be fully extended with elbows locked out and hands directly over the shoulders. Athletes must maintain control of the dumbbells the whole time. If the dumbbells are dropped, thrown or dumped, the athlete will not receive credit for that rep and will need to repeat it. In other words, pretend the workout is taking place in your grandparents living room and place the dumbbells nicely on the ground so you don’t break Granny’s toes.

Burpee Over and Back

This is a play on the standard burpee over the barbell but instead of burpeeing (it’s a word) on the other side of the barbell, you will jump back to the starting side.

Burpee parallel to the barbell, two foot jump over the barbell and two foot jump back. That’s one rep.

Stepping out and in is permitted. Full chest contact on the floor.

Jump MUST take place off two feet.

If the barbell is clipped, you are permitted to step back over and attempt the jump again.

15 - 12 - 9 Reps for time:
Echo Bike Calories
Dbl Dumbbell Front Squat
Burpee over and back
 
men: 2 x 50# DB
women: 12,9,6 Calories, 2 x 35# DB

FLOW

At the call of 3, 2, 1 go, athletes will leave the starting line and mount the bike for 15 calories (men), 12 calories (women). From the bike, the athletes will advance to the dumbbells for 15 front squats. The athletes will then advance to the burpee station for 15 burpee over and backs. Once complete, athletes will return to the bike for 12/9, then dumbbells for 12, burpees for 9. The athletes will return to the bike for a final round of 9/6 calories, 9 front squats and 9 burpees. The workout is complete when the feet return to the ‘start’ side of the burpee station. There is a 6min time cap. If the time cap is reached, athletes will receive a score of 6:00 + 1s for every rep not completed.

MOVEMENT STANDARDS

Echo Bike

Calories will be credited when the athlete is on the bike and pedaling (ie. no ghost calories)

Double Dumbbell Front Squat

The dumbbell squat begins with the athlete standing at full extension with dumbbells at the shoulder. At the bottom of the squat, the athlete's hips must pass below the knees. At the top, the athlete's knees and hips must be fully extended. While there is no requirement to maintain a full grip on the dumbbells, athletes must maintain control of the dumbbells the whole time. If the dumbbells are dropped, thrown, dumped, the athlete will not receive credit for that rep and will need to repeat it. In other words, pretend the workout is taking place in your grandparents living room and place the dumbbells nicely on the ground so you don’t break Granny’s toes.

Burpee Over and Back

This is a play on the standard burpee over the barbell but instead of burpeeing on the other side of the barbell, you will jump back to the starting side.

Burpee parallel to the barbell, two foot jump over the barbell and two foot jump back. That’s one rep.

Stepping out and in is permitted. Full chest contact on the floor.

Jump MUST take place off two feet.

If the barbell is clipped, you are permitted to step back over and complete the rep again without touching the barbell.

45s AMRAP
Hang Power Snatch 135/95
Rest 30s

45s AMRAP
Power Snatch 155/105
Rest 30s

45s AMRAP
Squat Snatch 155/105
Rest 30s

SCORE = TOTAL REPS

*the top 8 finishers from Event 3 will move on to the lift off.

FLOW

At the call of 3,2,1 go, athletes will have 45s to accumulate as many hang power snatches as possible. At the 45s mark, athletes will rest 30s, then begin a 45s AMRAP of power snatches. This process will be repeated for one more 45s AMRAP of full snatches. A power snatch + overhead squat will be accepted in the final AMRAP.

MOVEMENT STANDARDS

Hang Power Snatch

This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead position. Only the feet may touch the ground during the lift. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Power Snatch

The barbell begins on the ground and is taken overhead in one motion (a clean & jerk is not permitted). Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Squat Snatch

The barbell begins on the ground and must be lifted overhead in one motion.Touch and go is permitted. No bouncing or catching the barbell on the rebound. In every division, the athlete must pass through a full squat with hips below the knees. A power snatch plus overhead squat is permitted. The movement is complete when the athlete stands to full extension of the knees and hips with the barbell locked out overhead over the middle of the body. Only the feet may contact the floor during the lift. The barbell cannot touch the head at any point during the lift.

45s AMRAP
Hang Power Snatch 95/65

Rest 30s

45s AMRAP
Power Snatch 115/75

Rest 30s

45s AMRAP
Squat Snatch 115/75

Rest 30s

SCORE = TOTAL REPS

*the top 8 finishers from Event 3 will move on to the lift off.

FLOW

At the call of 3,2,1 go, athletes will have 45s to accumulate as many hang power snatches as possible. At the 45s mark, athletes will rest 30s, then begin a 45s AMRAP of power snatches. This process will be repeated for one more 45s AMRAP of full snatches. A power snatch + overhead squat will be accepted in the final AMRAP.

MOVEMENT STANDARDS

Hang Power Snatch

This movement begins with the athlete deadlifting the barbell and stopping at this position prior to snatching. The athlete may not lower the bar past the knees after deadlifting the weight. The barbell must be received in the overhead position. Only the feet may touch the ground during the lift. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Power Snatch

The barbell begins on the ground and is taken overhead in one motion (a clean & jerk is not permitted). Touch-and-go is permitted. No bouncing. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Squat Snatch

The barbell begins on the ground and must be lifted overhead in one motion.Touch and go is permitted. No bouncing or catching the barbell on the rebound. In every division, the athlete must pass through a full squat with hips below the knees. A power snatch plus overhead squat is permitted. The movement is complete when the athlete stands to full extension of the knees and hips with the barbell locked out overhead over the middle of the body. Only the feet may contact the floor during the lift. The barbell cannot touch the head at any point during the lift.

1RM Hang Snatch

FLOW

*conga line, elimination style. You miss, you’re out. Last man & woman standing win. Tiebreak is reps from AMRAP. It’s cool. Try hard so you can make it.

MOVEMENT STANDARDS

Hang Snatch (Lift Off)

Deadlift first. Anything above the knee. Squat or power. Only feet touch the floor during the lift. Press-out is permitted as long as the bar does not touch the head.

1RM Hang Snatch

FLOW

*conga line, elimination style. You miss, you’re out. Last man & woman standing win. Tiebreak is reps from AMRAP. It’s cool. Try hard so you can make it.

MOVEMENT STANDARDS

Hang Snatch (Lift Off)

Deadlift first. Anything above the knee. Squat or power. Only feet touch the floor during the lift. Press-out is permitted as long as the bar does not touch the head.

For Time:
200 Double Unders
10 Squat Clean & Jerk
20/15 Bar Muscle Ups
25 Box Jump Overs
30 Chest to Bar Pull-ups
25 Box Jump Overs
40 Pull-up
25 Box Jump Overs
10 Clean & Jerk

Barbell load. Men: 225#, Women: 155#
Box Height. Men: 30”, Women: 24”

FLOW

At the call of 3,2,1 go, athletes will begin on a set of 200 double unders. Once the double unders are complete, athletes will move on to 10 squat clean & jerk. Upon completion of the clean & jerks, athletes will move to the rig and complete bar muscle ups (20 for the men, 15 for the women), then 25 box jump overs, 30 chest to bar pull-ups, 25 box jump overs, 40 pull-ups, 25 box jump overs. The event is complete once the athlete finishes the final set of 10 clean & jerk. There is a 20min time cap. If the cap is reached, athletes will receive +1 for each rep not completed.

*the second set of clean & jerks can be power or squat. Players choice.

MOVEMENT STANDARDS

Double Unders

2 complete passes of the rope under the feet

Clean & Jerk

The first 10 reps are squat clean & jerks. A power clean + front squat will be permitted. The athlete's hip crease must pass below the knee. Any form of shoulder to overhead will be permitted (strict, thruster, thruster jerk, push press, push jerk, split jerk, squat jerk) as long as the athlete finishes the rep with arms/shoulders locked out over head and barbell in line with the middle of the body with knees and hips at full extension.

The second 15 reps can be power or squat but the finish position is the same.

Box Jump Overs

These can be done laterally or box facing (or a combination). The athlete must jump off two feet and both feet must touch the top of the box. The athlete does not have to come to full hip and knee extension on top of the box.

Bar Muscle Up

The bar muscle up begins with or passes through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the height of the bar during the kip.

The rep is complete when the arms are fully locked out in the support position above the bar, with the shoulder over or in front of the bar. Athletes must pass through some portion of a dip before locking out over the bar. Only the hands, and no other part of the arm, may touch the pullup bar during the rep. Removing the hands and resting on the bar is not allowed.

Chest to Bar Pull-ups

Dead hang / strict, kipping or butterfly pull-ups are allowed as long as the arms begin fully extended at the bottom, with the feet off the ground & the chest clearly contacts the bar below the collar bone.

Pull-ups

In the standard chin over bar pull-up, the chin must pass CLEARLY above the pull-up bar. Butterfly, kipping or strict is permitted as long as the athlete starts with full arm extension and finishes with their chin over the bar.

For Time:
100 Double Unders
15 Squat Clean & Jerk
30 Pull-ups
25 Box Jump Overs
25 Pull-ups
25 Box Jump Overs
20 Pull-ups
25 Box Jump Overs
15 Clean & Jerk*

Barbell load. Men: 155#, Women: 105#
Box Height. Men: 24”, Women: 20”

FLOW

At the call of 3, 2, 1 go, athletes will complete 100 double unders and then move on to 155 squat clean & jerk. Upon completion of the clean & jerks, athletes will move to the rig and perform 30 chin over bar pull-ups, then 25 box jump overs, 25 pull-ups, 25 box jump overs, 20 pull-ups, 25 box jump overs. The workout is complete when the last 15 clean & jerks are finished or the time cap is reached. There is a 20min time cap. If the cap is reached, athletes will receive +1 for each rep not completed.

*the second round of 15 clean & jerk can be power or squat. Players choice.

MOVEMENT STANDARDS

Double Unders

2 complete passes of the rope under the feet

Clean & Jerk

The first 15 reps are squat clean & jerks. A power clean + front squat will be permitted. The athlete's hip crease must pass below the knee. Any form of shoulder to overhead will be permitted (strict, thruster, thruster jerk, push press, push jerk, split jerk, squat jerk) as long as the athlete finishes the rep with arms/shoulders locked out over head and barbell in line with the middle of the body with knees and hips at full extension. The second 15 reps can be power or squat but the finish position is the same.

Box Jump Overs

These can be done laterally or box facing (or a combination). The athlete must jump off two feet and both feet must touch the top of the box. The athlete does not have to come to full hip and knee extension on top of the box.

Pull-ups

In the standard chin over bar pull-up, the chin must pass CLEARLY above the pull-up bar. Butterfly, kipping or strict is permitted as long as the athlete starts with full arm extension and finishes with their chin over the bar.