About This Competition

A FITNESS FUNDRAISING CHALLENGE FOR TEAMS OF FOUR

Take on four 9-minute CrossFit workouts over one day and fundraise for your chosen cancer charity.

Divisions:

All male
All female
Mixed - any combination of gender 2:2 or 1:3
Maverick - sign up as an individual, pair or trio and we'll team you up on the day

WE ARE FOR EVERYONE

Accessible, challenging and super-fun!

Workouts are suitable for all abilities and adaptions so everyone can take part.

Whether you're a professional athlete, regular gym-goer or a complete fitness novice, our fun and creative workouts focus on simple movements and teamwork that level the playing field.

No qualifiers!
Fun, accessible workouts for all abilities
Fundraise for your chosen cancer charity using YallaGive
Multiple competition floors
Live DJ

YOUR FUNDRAISING COUNTS TOWARDS YOUR SCORE!

This year, your first workout is a Fundraising AMRAP - as much raised as possible - and is your first score on the leaderboard. Submit your fundraising total at registration - the more you fundraise, the higher you'll place! Start fundraising now!

Our partner charity is The Battle Cancer Program but you can choose to fundraise for any registered local cancer charity in Dubai or overseas. Alternatively, we recommend using YallaGive to help you start fundraising!

WORKOUTS & WEIGHTS

We are accessible for all, our standard weights are as follows for men/women, all weights are in kilograms:

Kettlebell 20/12kg, Dumbbell 20/12.5kg, Bumper Plates 20/10kg

Workouts may also include additional kit such as sandbags, CV machines, worms and more.

We offer alternative movements for those with adaptions or restricted movement so just tell us if you foresee any issues :)

Workouts will be released a minimum of 10 days prior to the event.

CHANGES TO TEAMS

You're welcome to change your team lineup right up to event day, your captain can do this in Competition Corner. If you need to change your division please email us to let us know and we will make the change for you.

If one of the team is injured or unable to compete for any reason, you can just bring a replacement on the day. We just ask that the new athlete or athletes sign a waiver to compete. Teams of four only - no extra substitutes.

COVID-19

We will be compliant with any COVID-19 measures in place at the time of the event. These will be communicated with athletes in the lead-up to event day.

If the event is cancelled or postponed due to COVID-19, your ticket will automatically carry over to the postponed date or you may request a refund.

We're sorry we don't offer refunds for any other reason, but you're welcome to change your lineup or sell your ticket to another team. Please contact us if you plan to do this.

VOLUNTEER

We're looking for judges and volunteers! Register now using the button to the right.

SPECTATORS

Spectators are free!

Source: Competition Corner

Divisions

Female

Team · Team

Male

Team · Team

Mixed

Team · Team

Top Results

Top 5 finishers per division. View full results →

Female

#	Athlete	Points
1	Straight In No Kissin’	14
2	Mash up International	16
3	InnerFight girls	18
4	6:30am Alioth Lads	25
5	CROSS GRIT	32

Male

#	Athlete	Points
1	BASE 4	15
2	Desert Shield Team	19
3	WOD Did We Get Into?	20
4	The leftover Bald eagles	21
5	Vital Spirit	36

Mixed

#	Athlete	Points
1	TEAM MVMT QUEENS	34
2	Team Dubai Powered By XDubai	45
3	RAK Eyed Peas	46
4	The WOD Guys	47
5	TEAM VIVO FITNESS	48

Workouts

Cardio Combine

9-minute AMRAP (as many reps as possible)

Equipment List:

1 x Rower
1 x Ski Erg
1 x Bike
2 x 12kg Kettlebell
2 x 20kg Kettlebell

Score:

AMRAP (As Many Reps As Possible: Calories)
Your score is the combined total of calories from all three CV machines

Challenge Brief:

9 Minute Time Cap

Max Calories on each piece of CV kit, three athletes working

*Resting athlete Hold a Kettlebell Overhead

10 Synchronised American Kettlebell Swings to Swap Movements, two athletes working

Challenge Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: Three athletes will start to work through max calories on each piece of CV kit. The resting athlete will hold a kettlebell above head for the calories to count. For any of the working athletes to swap with the resting athlete, they must perform 10 synchro American kettlebell swings with the resting athlete before they in turn become the rester. Athletes can not swap between CV kit; they must always swap with the resting athlete. There is no limit on the number of switches a team can make.

Rower Description:
The rower can only be pulled by the athlete sitting on the rower, not by another athlete. The rower must not touch the screen during the workout. Athletes may change their damper setting. This workout is for max calories.

Ski Erg Description:
The ski erg can only be pulled by the working athlete, not by another athlete. The skier must not touch the screen during the workout. Athletes may change their damper setting. This workout is for max calories.

Bike Description:

The bike can only be moved by the athlete sitting on the bike, not by another athlete. The athlete must not touch the screen during the workout. This workout is for max calories.

Kettlebell Hold Description:

Athletes will pick up the kettlebell and keep it above head, they can use one or two hands as long as their elbows are locked out. Athletes must show that the kettlebell is stabilised at all times and be stood at full extension.

Synchro American Kettlebell Swing Description:

Holding the kettlebell with two hands, athletes will slightly bend their knees and swing the kettlebell back between their legs, keeping their back flat. In one motion, athletes will swing the kettlebell overhead, by driving with their legs and glutes and finishing with their knees and hips locked out. The synchronisation is when both athletes have the kettlebell above head and knees and hips locked out. The movements can be done at different speeds as long as they are in sync at the top.

Modified Movements:

Athletes do not have to work on each piece of CV kit.
Athletes may restrict the movement of a ski-erg, and row to a comfortable position.
Athletes may do leg only or arm only bike.
Athletes may hold the kettlebell at chest height in a goblet hold if required, or if they need to further restrict this position, they may hold the kettlebell up off the ground as long as they are stood to full extension.
Athletes may perform a Russian kettlebell swing instead of an American kettlebell swing. The judge will be looking for the synchronisation when the other athlete is above head.

* 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.

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Everyday is Leg Day

9-minute AMRAP (as many reps as possible)

Equipment List:

2 x 20kg Sandbag
2 x 30kg Sandbag
4 x 10kg Plate
4 x 20kg Plate

Score:

AMRAP (As Many Reps As Possible)

Challenge Brief:

9 Minute Time Cap

1 Length Lunge, 2 Sandbags up at all times, four athletes working
10 Synchronised Sandbag Cleans, two athletes working
1 Length Lunge, 2 Sandbags up at all times, four athletes working
10 Synchronised Plate Thrusters, four athletes working
1 Length Lunge, 2 Sandbags up at all time, four athletes working
20 Synchronised Sandbag Cleans, two athletes working
1 Length Lunge, 2 Sandbags up at all times, four athletes working
20 Synchronised Plate Thrusters, four athletes working
Each round add 10 reps to the Sandbag Cleans and Plate Thrusters…

Challenge Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: Two athletes will pick up a sandbag each onto their shoulder, all four athletes will then lunge down the lane, keeping the two sandbags up at all times. Once all four athletes are over the line, two athletes will then perform 10 synchro sandbag cleans, athletes can swap as they wish. All four athletes will then lunge back down the lane, again keeping two sandbags up for the full lunge length on their shoulders. Once the full team is across the line, all four athletes will complete 10 synchronised plate thrusters. Teams will continue to do the same sequence for the full nine minutes, adding 10 reps to both the sandbag cleans and plate thrusters each round.

Lunge Length Description:
Two athletes will pick up a sandbag each by cleaning it on to their shoulder, with two hands either side of the sandbag and either by one motion or getting it to their laps first, the sandbag should move up their body to sit on their preferred shoulder. The pair with the sandbags will lunge down the lane first, with the second pair lunging straight behind. Athletes will step forward, keeping their front foot flat, bending at the knee, allowing their back knee to touch the floor, before stepping up and forward into the next rep. Athletes must reach full extension whilst stepping forward between reps. The second pair will lunge out straight after without a sandbag. Athletes do not need to be in sync, however they must stay next to their partner for the full length. Athletes must complete the full length with a sandbag without swapping with a teammate.

Synchro Sandbag Cleans Description:
Athletes will pick up the sandbag with two hands either side of the sandbag and either by one motion or getting it to their laps first, the sandbag should move up their body to sit on their preferred shoulder. By pushing their hips forward whilst the bag moves upwards it allows the athlete to pop the sandbag up onto their shoulder. The synchronisation is at the top, when both athletes have the sandbag on their shoulder, standing at full extension with hips through. Athletes must release their opposite hand to a straight arm to show control at the top. Athletes will be able to lower the sandbag to the ground either by dropping in a controlled manner or keeping hold of the sandbag with two hands without releasing it at the bottom. The sandbag must touch the floor between each rep. Movements can be done at different speeds as long as athletes are in sync at the top of the rep. Athletes can swap as they wish with the resting pair.

Synchro Plate Thrusters:
Athletes must hold the plate with two hands at chest height with the plate face parallel to the floor, starting stood up at full extension, athletes then squat down below parallel before standing back upright to full extension and pushing the weight above head with arms locked out in one motion, finishing with knees extended, hips through, and shoulders back; before dropping back down into a squat for the next thruster. The synchronisation is at the top of the rep overhead with arms locked out. The movement can be done at different speeds as long as all four athletes are in sync at the top overhead.

Modified Movements:

Athletes do not all need to lunge with a sandbag
A teammate may help the athlete clean the sandbag up off the floor for the lunges
Athletes may restrict the sandbag clean to a sandbag to chest height, keeping in synchronisation with their partner
Athletes may restrict the plate thruster to a plate squat, removing the overhead element
Athletes may perform the full plate thruster however restrict the movement to go to a comfortable squat depth and a comfortable position overhead.

* 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.

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Fundraising AMRAP

As much RAISED as possible

Challenge Brief:

Raise as much money as possible for one of our cancer charity partners.
The more you raise, the higher you'll score!
1 AED = 1 rep

Challenge Instructions:

Visit our YallaGive page
Choose a partner cancer charity and click 'fundraise for us'
Build your YallaGive fundraising page by following the prompts
Share your page with friends, family and colleagues to raise as much as possible
Submit your fundraising total at registration on event day to be scored on the leaderboard

We encourage you to raise a minimum of 1,000 AED.

Please note:

Teams in the UAE must fundraise via YallaGive
Teams in the UAE can only fundraise for one of our cancer charity partners due to required permits
Teams in the UAE cannot accept cash donations, please ensure all donations are digitally made to your YallaGive fundraising page

Thank you!

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No Rest for the Rapid

9-minute AMRAP (as many reps as possible)

Equipment List:

4 x 10kg Plate
4 x 20kg Plate
1 x 20inch Box

Score:

AMRAP (As Many Reps As Possible)

Challenge 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, four athletes working

Repeat the above as many times as possible.

Challenge 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 synchro 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 can rotate as they wish. 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.

Synchro 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.

Synchro 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 partner's 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.

Box Jump Over Description:

Athletes jump with two feet together onto the box before jumping or stepping down the other side. One athlete jumps at a time, athletes can rotate as they wish. All boxes are set at 20 inch height, males must jump over the longer length and females over the shorter width of the box. Athletes do not need to fully extend on the box before jumping/stepping down the other side.

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.
Restrict the range of movement to where the athlete can comfortably lean back to in the sit up.
Or, 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.

The Good, the Bad
and the Calories

9-minute time cap. Part A: For Time, Part B: AMRAP (as many reps as possible)

Equipment List:

1 x Rower
1 x Bike
2 x 12kg Kettlebell
2 x 20kg Kettlebell

Score:

Part A: For Time MM:SS, Part B: AMRAP (as many reps as possible: calories)

Challenge Brief:

9 Minute Time Cap

Part A
30 Calories on the Rower / 20 Calories on the Bike, two athletes working*
20 Under Overs, four athletes working
25 Calories on the Rower / 15 calories bike, two athletes working*
15 under overs, four athletes working
20 Calories on the Rower / 10 Calories on the Bike, two athletes working*
10 Under Overs, four athletes working
15 Calories on the Rower / 5 Calories on the Bike, two athletes working*
5 Under Overs, four athletes working
Part B
In remaining time Max Calories on the Rower and Bike, two athletes working*

*Resting athletes hold a Kettlebell in a Pistol Hold, two athletes

Challenge Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: Two athletes will work through 30/20 calories on the rower and bike. Their resting partner must hold a kettlebell in a pistol hold for the calories to count. Athletes can swap with their partners as they wish, however they must stay within their pairs for the duration of the workout and can not swap CV kit until the next round. Pairs must wait for each other, and cannot move on until they are all complete.

Once the calories are completed, all four athletes move down the lane to work through 20 under overs, with one athlete creating the tunnel, and three athletes working. Athletes can swap in and out as they wish. Once completed the pairs head back to the CV kit, this time swapping the machines to complete 25/15 calories on the rower and bike, again with their resting partner holding the kettlebell in a pistol hold.

Once completed all four athletes will work through 15 under overs. The same sequence continues with pairs swapping CV kit each round completing 20/10 calories and 10 under overs, into 15/5 calories and 5 under overs.

Once the 5 under overs have been completed, in any remaining time AMRAP calories on both the rower and bike, swapping between all four athletes as they wish, with two resting athletes holding the kettlebell in a pistol hold.

Rower Description:
The rower can only be pulled by the athlete sitting on the rower, not by another athlete. The rower must not touch the screen during the workout. Athletes may change their damper setting.

Bike Description:
The bike can only be moved by the athlete sitting on the bike, not by another athlete. The athlete must not touch the screen during the workout.

Kettlebell Pistol Hold Description:
With two hands athletes will pick up and hold the kettlebell with elbows at a 90 degree angle, standing at full extension. Athletes will squeeze their elbows in, keeping shoulders back.

Under Over Description:
One athlete will go on their hands and feet creating a tunnel and bridge, whilst the other three athletes crawl under them and then jump back over. Athletes must crawl under and then jump back over for the rep to count before the next athlete can go. Athletes can swap in and out as they wish. The athlete creating the bridge and tunnel can shift their weight up and down to help their teammates.

Modified Movements:

Athletes do not have to work on both pieces of CV kit, their partner can do the work.
If a modification means an athlete can not go on a piece of CV kit the pairs can stay on the same machine for the duration of the workout.
Athletes may restrict the movement of the row to a comfortable position.
Athletes may do leg only or arm only bike.
Athletes may hold the kettlebell at chest height in a goblet hold if required, or if they need to further restrict this position, they may hold the kettlebell up off the ground as long as they are stood to full extension.
Athletes do not need to do both parts of the under over.
Athletes can step rather than jump over.
Athletes can perform a step down, step up burpee with a step over partner (the athlete performing the tunnel) instead of an under over.

* 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.

The Good, the Bad
and the Calories

9-minute time cap. Part A: For Time, Part B: AMRAP (as many reps as possible)

Equipment List:

1 x Rower
1 x Bike
2 x 12kg Kettlebell
2 x 20kg Kettlebell

Score:

Part A: For Time MM:SS, Part B: AMRAP (as many reps as possible: calories)

Challenge Brief:

9 Minute Time Cap

Part A
30 Calories on the Rower / 20 Calories on the Bike, two athletes working*
20 Under Overs, four athletes working
25 Calories on the Rower / 15 calories bike, two athletes working*
15 under overs, four athletes working
20 Calories on the Rower / 10 Calories on the Bike, two athletes working*
10 Under Overs, four athletes working
15 Calories on the Rower / 5 Calories on the Bike, two athletes working*
5 Under Overs, four athletes working
Part B
In remaining time Max Calories on the Rower and Bike, two athletes working*

*Resting athletes hold a Kettlebell in a Pistol Hold, two athletes

Challenge Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: Two athletes will work through 30/20 calories on the rower and bike. Their resting partner must hold a kettlebell in a pistol hold for the calories to count. Athletes can swap with their partners as they wish, however they must stay within their pairs for the duration of the workout and can not swap CV kit until the next round. Pairs must wait for each other, and cannot move on until they are all complete.

Once the calories are completed, all four athletes move down the lane to work through 20 under overs, with one athlete creating the tunnel, and three athletes working. Athletes can swap in and out as they wish. Once completed the pairs head back to the CV kit, this time swapping the machines to complete 25/15 calories on the rower and bike, again with their resting partner holding the kettlebell in a pistol hold.

Once completed all four athletes will work through 15 under overs. The same sequence continues with pairs swapping CV kit each round completing 20/10 calories and 10 under overs, into 15/5 calories and 5 under overs.

Once the 5 under overs have been completed, in any remaining time AMRAP calories on both the rower and bike, swapping between all four athletes as they wish, with two resting athletes holding the kettlebell in a pistol hold.

Rower Description:
The rower can only be pulled by the athlete sitting on the rower, not by another athlete. The rower must not touch the screen during the workout. Athletes may change their damper setting.

Bike Description:
The bike can only be moved by the athlete sitting on the bike, not by another athlete. The athlete must not touch the screen during the workout.

Kettlebell Pistol Hold Description:
With two hands athletes will pick up and hold the kettlebell with elbows at a 90 degree angle, standing at full extension. Athletes will squeeze their elbows in, keeping shoulders back.

Under Over Description:
One athlete will go on their hands and feet creating a tunnel and bridge, whilst the other three athletes crawl under them and then jump back over. Athletes must crawl under and then jump back over for the rep to count before the next athlete can go. Athletes can swap in and out as they wish. The athlete creating the bridge and tunnel can shift their weight up and down to help their teammates.

Modified Movements:

Athletes do not have to work on both pieces of CV kit, their partner can do the work.
If a modification means an athlete can not go on a piece of CV kit the pairs can stay on the same machine for the duration of the workout.
Athletes may restrict the movement of the row to a comfortable position.
Athletes may do leg only or arm only bike.
Athletes may hold the kettlebell at chest height in a goblet hold if required, or if they need to further restrict this position, they may hold the kettlebell up off the ground as long as they are stood to full extension.
Athletes do not need to do both parts of the under over.
Athletes can step rather than jump over.
Athletes can perform a step down, step up burpee with a step over partner (the athlete performing the tunnel) instead of an under over.

* 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.

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Battle Cancer Dubai 2022

About This Competition

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Divisions

Top Results

Workouts

Cardio Combine amrap

Cardio Combine

9-minute AMRAP (as many reps as possible)

Challenge Brief:

Challenge Instructions:

Modified Movements:

Everyday is Leg Day amrap

Everyday is Leg Day

9-minute AMRAP (as many reps as possible)

Challenge Brief:

Challenge Instructions:

Modified Movements:

Fundraising AMRAP amrap

Fundraising AMRAP

As much RAISED as possible

Challenge Brief:

Challenge Instructions:

Please note:

No Rest for the Rapid amrap

No Rest for the Rapid

9-minute AMRAP (as many reps as possible)

Challenge Brief:

Challenge Instructions:

Modified Movements:

The Good, The Bad, and the Calories: Part A time

The Good, the Badand the Calories

9-minute time cap. Part A: For Time, Part B: AMRAP (as many reps as possible)

Challenge Brief:

Challenge Instructions:

Modified Movements:

The Good, The Bad, and the Calories: Part B amrap

The Good, the Badand the Calories

9-minute time cap. Part A: For Time, Part B: AMRAP (as many reps as possible)

Challenge Brief:

Challenge Instructions:

Modified Movements:

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The Good, the Bad
and the Calories

The Good, the Bad
and the Calories

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