Battle at the Ranch 2023

8-minute time cap

Scores:

1A: Total time for 181 deadlifts

1B: Total number of handstand push-ups

Description:

All four team members will work through this workout together. At “3-2-1-Go,” Athlete 1 will advance from the starting mat to begin working on deadlifts. The other three teammates remain on the starting mat and can switch out as much as desired as long as one athlete is on the working mat and the other three are on the starting mat.

There will be one 45 lb. barbell preloaded with the female loads. Teammates can switch out as often as they like, but must load the additional weight on the barbell before a male begins lifting. Only one person on the working mat at a time, so only one teammate loading or unloading plates. Athletes must tag out on the starting mat.

Time stops for 1A when the 181st deadlift is completed and the working athlete meets his/her team back at the starting mat.

Two teammates can now advance to the wall to begin accumulating handstand push-ups. One athlete will be performing HSPU and the other athlete will be holding a handstand. The other two athletes will remain on the starting mat. Athletes can rotate as often as desired, but must tag out on the starting mat.

Time stops for 1B when the clock hits 8:00 and the score will be the total number of accumulated HSPU.

RX: 225/155 and deficit HSPU (2 x 45 lb plate on each side)

Masters/Scaled: 205/135 and HSPU

Movement Standards:

Deadlifts – This is a traditional deadlift with hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must remain straight throughout.

Handstand push-ups – This begins and ends at the top of the handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. At the bottom, the athlete’s head makes contact with the ground. The feet do not need to remain in contact with the wall for the entire movement, but must touch at the beginning and end of each rep. Kipping is allowed.

**Handstand push-up reps will not count unless a teammate is locked out in a handstand, with arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms.

10 minutes (4 AMRAPs with transition)

Score: Total shuttle runs

Description:

Each team member will work individually for 2:00 with a :30s reset between athletes. At “3-2-1-Go,” Athlete 1 will advance from the starting mat to pick up a single dumbbell and perform 24 one-arm dumbbell shoulder to overhead (12 each arm) and then 20 goblet squats. Once the athlete picks up the dumbbell, he/she cannot set it down until he/she is done with the final goblet squat. If the dumbbell is set down or dropped at any point before that, the athlete will be required to perform 3 burpees before continuing with the workout. In remaining time, Athlete 1 will perform max shuttle runs. Time will stop at 2:00 and total shuttle runs for Athlete 1 will be recorded. There will be a :30s reset and then Athlete 2 will perform the same movements followed by Athletes 3 and 4.

RX: 65/50 lb. dumbbell

Masters/Scaled: 50/35 lb. dumbbell

Movement Standards:

Dumbbell shoulder-to-overhead – The athlete and dumbbell must remain in the designated work zone. If the athlete’s feet move outside the lines at any time, the rep will not count. The dumbbell must be at the shoulders with the hand below the ear to begin the shoulder-to-overhead. A press, push press, push jerk, or split jerk are all permitted as long as the finish position is achieved. The rep is credited when the dumbbell is locked out overhead. The athlete’s arms, hips, and legs must be fully extended before they lower the dumbbell. The center of the dumbbell must be over or slightly behind the center of the athlete’s body, with the feet in line. Athletes must complete 12 reps on one arm and then 12 reps on the other arm. They cannot rotate back and forth between arms.

Dumbbell goblet squats - The athlete and dumbbell must remain in the designated work zone. If the athlete’s feet move outside the lines at any time, the rep will not count. The dumbbell is held in both hands centered on the body. The crease of the hip must be clearly below the top of the knees at the bottom of the movement. The rep is credited when the athlete is standing with the hips and knees fully extended. The dumbbell must be lowered below the waste to set down after the final goblet squat. If it is dropped or bounces out of the work zone, that rep will not count and the athlete must perform three burpees before completing the final rep and then begin shuttle runs.

Shuttle runs – The shuttle runs will be 10 meters each. Each 10-meter run equals one rep. Partial runs will not count. The athlete must touch each line with part of his or her foot prior to beginning the next shuttle run. If the athlete misses the line, he/she will need to go back and touch it before completing the next shuttle run

5-minute AMRAP

Scores:

Floater A: Female total ski calories

Floater B: Male total ski calories

Description:

This workout will be performed in same sex pairs. The females will schedule their floater time Saturday morning and the males will schedule their floater time that afternoon. At “3-2-1-Go,” both athletes will advance from the designated starting area. One will move to the Ski Erg and one will pick up the sand bag. The athlete starting on the Ski Erg cannot grab the handles until his/her teammate has picked up the sand bag and is holding it in the acceptable bear hug position. The judge will give the okay as soon as the holding athlete has the sand bag in position. The working athlete can now grab the handles and begin accumulating calories on the Ski Erg. Athletes can rotate back and forth as much as they would like, but must pass the sand bag to each other during each transition. If the sandbag is dropped at any point, one teammate must perform three sandbag cleans before the workout can continue. Once the teammate has performed three sandbag cleans and has the sandbag in the bear hug position, the judge will give the okay for the other teammate to continue accumulating calories. Time is called at 5:00 and the judge will note the number of calories on the screen at that time.

Sandbag weight for all divisions: 100/70 lb.

Movement Standards:

Ski Erg - Athletes can adjust damper however they choose for their pair prior to the start of the workout and can adjust as needed. If the handles are released and hit the top of the Erg, there will be a 5-calorie penalty for each violation, which will be noted by judge and assessed at the end of the five minutes.

Sandbag Bear Hug Hold – The acceptable hold position will be with the sandbag placed entirely on the front of the body. The bag must remain lower than the chin and above the thighs for the duration of the hold. The bag will be supported by the athlete’s arms only in a “bear hug” position. The athlete’s hands and arms can be positioned anywhere they would like on/around the bag: Interlocking of fingers, arms, and wrists is permitted. Holding the bag from the bottom is permitted. Holding the bag vertically or horizontally is permitted. Hitching to regain control is permitted as long as the bag stays in the approved position on the body. Weight belts are not allowed for this workout.

8-minute time cap

Score: Total time

Description:

This is a relay event. At “3-2-1-Go,” Athlete 1 will move off the starting mat and perform 10 sandbag cleans. After the 10th clean, he/she will carry the sandbag approximately 15 meters to the hay bale. He/she will then perform 4 hay bale up and overs. After the final up and over, he/she will pick up the sandbag and carry it back to the designated area in front of his team and tag in Athlete 2. Teammates will continue in this order until Athlete 4 has completed his/her final hay bale up and over, carries the sandbag back to the starting mat, and time stops. The distance of the sandbag carries will be the same for all athletes, but the number of sandbag cleans and the number of hay bale up and overs will differ for each athlete.

Athlete 1: 10 sandbag cleans, 4 up and overs

Athlete 2: 8 sandbag cleans, 6 up and overs

Athlete 3: 6 sandbag cleans, 8 up and overs

Athlete 4: 4 sandbag cleans, 10 up and overs

Sandbag weight for all divisions: 100/70 lb.

**Masters/Scaled divisions only: After carrying the sandbag to the hay bale, the working athlete has the option to run back to the starting mat and tag in a teammate for assistance with help over the hay bale. Both teammates must perform one synchro burpee before each up and over, when assistance is provided. The teammate assisting can help the working athlete over the hay bale however they choose after both have completed the synchro burpee.

Movement Standards:

Sandbag cleans – Sandbags must touch the ground at the bottom and the shoulders at the top of the movement. Athletes must show control at the shoulders, but the sandbag does not have to be thrown over the shoulder.

Sandbag carry – The athlete can choose how he/she wants to carry the sandbag. The sandbag must be placed in the designated area at the end of each carry (in front of starting mat and in front of hay bale) before the workout can continue.

Synchro burpees – This is only applicable if a Masters/Scaled athlete requires assistance over the hay bale. Athletes must touch their chest to the ground at the same time and jump to full extension at the top of the movement. Only one burpee is required prior to each assisted up and over.

5-minute AMRAP

Scores:

Floater A: Female total ski calories

Floater B: Male total ski calories

Description:

This workout will be performed in same sex pairs. The females will schedule their floater time Saturday morning and the males will schedule their floater time that afternoon. At “3-2-1-Go,” both athletes will advance from the designated starting area. One will move to the Ski Erg and one will pick up the sand bag. The athlete starting on the Ski Erg cannot grab the handles until his/her teammate has picked up the sand bag and is holding it in the acceptable bear hug position. The judge will give the okay as soon as the holding athlete has the sand bag in position. The working athlete can now grab the handles and begin accumulating calories on the Ski Erg. Athletes can rotate back and forth as much as they would like, but must pass the sand bag to each other during each transition. If the sandbag is dropped at any point, one teammate must perform three sandbag cleans before the workout can continue. Once the teammate has performed three sandbag cleans and has the sandbag in the bear hug position, the judge will give the okay for the other teammate to continue accumulating calories. Time is called at 5:00 and the judge will note the number of calories on the screen at that time.

Sandbag weight for all divisions: 100/70 lb.

Movement Standards:

Ski Erg - Athletes can adjust damper however they choose for their pair prior to the start of the workout and can adjust as needed. If the handles are released and hit the top of the Erg, there will be a 5-calorie penalty for each violation, which will be noted by judge and assessed at the end of the five minutes.

Sandbag Bear Hug Hold – The acceptable hold position will be with the sandbag placed entirely on the front of the body. The bag must remain lower than the chin and above the thighs for the duration of the hold. The bag will be supported by the athlete’s arms only in a “bear hug” position. The athlete’s hands and arms can be positioned anywhere they would like on/around the bag: Interlocking of fingers, arms, and wrists is permitted. Holding the bag from the bottom is permitted. Holding the bag vertically or horizontally is permitted. Hitching to regain control is permitted as long as the bag stays in the approved position on the body. Weight belts are not allowed for this workout.

13 minutes (6-minute time cap for each couplet + 1-minute transition)

Scores:

7A: Time for Pistol/TTB couplet

7B: Time for Double under/HS walk couplet

Description:

Teams will divide up in pairs. Any pairing is allowed (mixed or same sex pairs), but each athlete can only work on one of the couplets. At “3-2-1-Go,” Pair 1 will leave the starting mat and work through the following couplet:

30-25-20-15-10

Pistols

Toes to bar

Masters and Scaled athletes can split this work however they choose with one athlete working and one resting on both pistols and toes to bar.

RX athletes must complete five pistols on the same leg before switching and must switch working athletes every five reps. RX athletes must have the non-working athlete hanging from the pull-up bar during TTB and they must switch every five reps.

Time stops for 7A when the final toes to bar rep is completed and both teammates are back on the starting mat. The time cap for this portion of the workout is six minutes.

Following a one-minute transition, Pair 2 will begin their couplet. At “3-2-1-Go, this pair will work through the following:

100-80-60-40-20 double unders

50 ft handstand walk between each set

Masters and Scaled athletes can split this work however they choose with one athlete working and one resting on both movements. Athletes must complete HS walk in five ft increments, but can switch back and forth between teammates.

RX athletes must complete each set of double unders unbroken, so only one athlete will complete each set. RX athletes must also complete the full handstand walk unbroken to the turnaround point. They can kick down at the turnaround and switch teammates or the same athlete can complete the unbroken walk back.

Time stops for 7B when the working athlete finishes the final handstand walk and both teammates are back on the starting mat. The time cap for this portion of the workout is six minutes.

Movement Standards:

Pistols – Each rep of the single-leg squat begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension on the weight-bearing leg at the top. If any part of the athlete’s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Masters and Scaled athletes must alternate legs after every successful rep and must complete a successful rep before beginning a rep on the other leg. RX athletes must complete five successful reps on one leg, then their teammate must complete five successful reps on that same leg. They will then each perform five successful reps on the opposite leg. Athletes may not rest the non-working leg on the weight-bearing leg or use the hands/arms to push into the weight-bearing leg. Athletes may hold onto the non-working leg.

Toes to bar –Both of the athlete’s feet must come into contact with the bar at the same time. At the bottom of each rep, feet must come behind the bar and at the top they must contact the bar between the hands. RX athletes must switch every five reps and the non-working athlete must be hanging from the pull-up bar for the working athlete’s reps to count.

Double unders – For the double-under, the rope must pass under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Handstand walk – The athlete must start with the feet behind the line and when kicking up, the hands (entire hand, including palm and fingers) must also start behind the line. Masters and Scaled athletes must restart from the last increment crossed if the athlete comes down from the hands. RX athletes must perform the walk unbroken to the turnaround point and must also perform the walk back unbroken.

10-minute AMRAP

Score: Team total max snatch reps

Description:

All four teammates begin on the starting mat. At the call of “3-2-1-Go,” Female 1 will advance to the lifting mat to begin working on max snatches (RX – 75 lbs., Masters/Scaled 55 lbs.). At 2:00 on the clock, Female 2 will join Female 1 on the competition floor and add weight to the bar (RX – 95 lbs., Masters/Scaled 75 lbs.). From 2:00-4:00 both females will accumulate snatch reps at this second weight, with one female working and one resting. At 4:00, Female 1 will move back to the starting mat and Male 1 will join Female 2 on the lifting mat. These two teammates will roll the women’s barbell off the mat and begin using the preloaded men’s barbell (RX – 115 lbs., Masters/Scaled 95 lbs.). Male 1 and Female 2 are now working together from 4:00-6:00 to accumulate snatch reps, with one working and one resting. At 6:00, Male 2 joins Male 1 on the lifting mat. Female 2 returns to the starting mat. From 6:00-8:00 both male teammates work together in the same fashion to accumulate snatch reps, with one working and one resting. Before they begin lifting, they must add weight to the barbell (RX – 135 lbs., Masters/Scaled 115 lbs.). At 8:00 Male 1 will move back to the starting mat, but he can assist Male 2 in loading the barbell before leaving the lifting mat. From 8:00-10:00 Male 2 will accumulate snatches at the final load of the workout (RX – 155 lbs., Masters/Scaled 135 lbs.).

Snatch Loads:

RX – 75/95/115/135/155

Masters/Scaled – 55/75/95/115/135

Movement Standards:

Snatch – The barbell begins on the ground and must be lifted overhead in one motion. If dropped, the barbell must settle on the ground before the athlete begins the next repetition. If the barbell bounces off the lifting mat, that rep will not count. The barbell must come to full lockout overhead, with the hips, knees and arms full extended, and the bar directly over or slightly behind the middle of the body. Power snatches, squat snatches, and split snatches are permitted. Hang snatches are not permitted. The non-working teammate must be off the lifting mat during the lift or that rep will not count.

Time: 14 minutes

Scores:

5A: Male bike calories

5B: Female bike calories

5C: Female total weight

5D: Male total weight

5E: Total gymnastics reps

Description:

Teams will divide into pairs (F/F and M/M) with the female pair starting on the max lift and the male pair starting on the bike. At “3-2-1-Go,” teams will move from underneath the rig to their working stations. Males will have four minutes to bike as many calories as possible, while their female counterparts are both working to establish a 3RM front squat.

Male teammates can transition on and off the bike as many times they would like, with one person working and one person resting throughout the four minutes. The score will be total calories at the 4:00 mark. Rollover calories will not count.

Female athletes will move to the lifting platform and load their bar to establish a 3RM front squat. The female barbell will be empty and on the lifting platform. Both teammates can take as many attempts as they choose, but the lifts must be completed during the four minutes. Only one athlete may be on the platform during a lift. If the teammate is anywhere on the platform during the lift, that lift will not count.

At the 4:00 mark, time will be called for the first portion of the workout and pairs will have one minute to transition to the opposite station from which they started. At 5:00, the males will begin establishing their 3RM front squat. They will need to use the men’s barbell and roll the women’s barbell off the platform. From 5:00-9:00 while the males are lifting, the females will bike for calories. The score will be total calories at the 9:00 minute mark. Rollover calories will not count.

At 9:00, both pairs will now have one minute to transition and meet their teammates under the pull-up rig. All four teammates will now work together for the final four-minute portion of this workout.

At 10:00, teams will move through the following gymnastics AMRAP:

RX: 30 chest-to-bar pull-ups, 30 toes-to-bar, 30 bar muscle-ups

Masters/Scaled: 30 pull-ups, 30 toes-to-bar, 30 chest-to-bar pull-ups

Teammates must pre-select an order for this portion of the workout and remain in that same order throughout the four minutes. At 10:00, Athlete 1 will begin performing chest to bar pull-ups/pull-ups (depending upon division). Athlete 1 may complete as many as he/she would like, but once Athlete 2 begins working, Athlete 1 must move to the back of the line behind the other two teammates. Athletes will continue in the same order for the entire four minutes. There are no rules about how many reps each athlete must perform, but an athlete must complete at least one rep before the team can rotate to the next teammate

Movement Standards:

Assault bike – Only one athlete can be on or near the Assault bike. The non-working teammate must remain behind the bike. Athletes can switch in and out as often as they would like during their four minutes of work.

Front squats – Max weight at each station including the barbell will be 320 lbs. for males and 310 lbs. for females (45s, 35s, 25s, 15s, 10s, 5s, 2.5s). The first front squat begins with the barbell on the ground. A full squat clean is permitted, but not required to start the movement. The bar must remain in the front rack position, but the hands do not need to remain on the bar. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. Each rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front rack position. If the barbell bounces off the lifting mat after the lift, it will be a no rep.

Pull-ups – Butterfly, traditional kip, and strict pull-ups are all acceptable. The pull-up rep must start hanging with arms extended and end with the chin higher than the bar.

Chest-to-bar pull-ups – Butterfly, traditional kip, and strict pull-ups are all acceptable. The pull-up rep must start hanging with arms extended and end with the athlete’s chest coming into contact with the bar at or below the collarbone.

Toes to bar –Both of the athlete’s feet must come into contact with the bar at the same time. At the bottom of each rep, feet must come behind the bar and at the top they must contact the bar between the hands.  

Bar muscle-ups – The athlete must begin the bar muscle-up with arms fully extended and feet off the ground. The athlete must pass through some portion of the dip before locking out over the bar.

*** Teammates will be able to assist shorter athletes needing help reaching the pull-up bar, but the working athlete can’t start the rep until the teammate is out of the way and the athlete must start in the full hang under the bar with arms extended.

12-minute time cap

Score: Total time

Description:

All four team members will move through this workout together. At “3-2-1-Go,” all four teammates will leave the north side of the venue to run approximately 400 meters. At the turnaround mark (approximately 200 meters) teams will pick up two Wreck bags (one 35 lb. and one 50 lb.) and run them back to the venue.

Once inside the venue, teams will complete 100 synchro lunges with Wreck bags and 50 synchro pogo burpees over the Wreck bags. During the synchro movements, two teammates will be working and two teammates will be resting. Teammates can switch out as often as they like.

Following the final burpee, all four team members will head back out the door for another 400-meter run. They will carry the Wreck bags back to the turnaround mark (where they originally picked them up) and drop them there. Teams will then sprint back to the starting mat inside the venue. Time stops when all four teammates are back on the starting mat.  

Movement Standards:

Wreck bag run – All four teammates run together and must pick up two Wreck bags at the designated turnaround point. Teammates can switch out carrying the Wreck bags however they like throughout the Wreck bag portion of both runs.

Synchro lunges – Athletes must touch the knee to the ground at the same time for the rep to count. Athletes must open up all of the way in between reps, but the synchro portion will be judged by knees touching the ground. If one athlete gets here first, he/she will need to wait on teammate for the rep to count. Athletes’ choice on how to hold the Wreck bag, but the working athletes must each be holding a Wreck bag for the lunge to count. Lunges must be stationary step forward, not drop back.

Synchro pogo burpees – Athletes must touch their chest on the ground at the same time. Once up, they must hop over to the other side of the Wreck bag and back before going down for another repetition. RX athletes must use a two foot take off and landing on either side of Wreck bag. Masters/Scaled athletes can hop over with one foot at a time, if needed.