BCSO/BCFR 2026 Find the Fittest

AMRAP 10 Minutes (As Many Rounds As Possible in 10 Minutes)

-4 Shuttle Runs (20ft Down/20ft Back=1 Rep)

-40ft Dual Dumbbell Walking Lunge

-4 Dual Dumbbell Devils Press

Athletes will start within their designated lane behind their tape line.  When the clock starts athletes can begin the workout.  Athletes will have 10 minutes to complete as many rounds as possible of the above written workout and must stay within their lane.  They also must follow the workout in the exact order it is written where they do all 4 shuttle runs, then the 40ft walking lunge, then the 4 dual dumbbell devils press and then back to the shuttle runs.  Descriptions and weights for the movements are as follows:

Shuttle Runs:  Athletes must start with both feet behind the tape line.  They will run to the opposite end 20ft away where both feet must cross over the tape line and they must touch one hand down to the ground past the tape line where it is ok for fingertips to touch and does not have to be the entire hand.  They will then run back to the tape line they started 20ft away and do the same thing where both feet must cross and one hand must touch the ground.  1 repetition of a shuttle run is equal to 20ft down and 20ft back.  Athletes must complete 4 of these per round.  At the completion of the final 20ft length on the 4th rep athletes only have to cross the tape line with both feet and do not have to touch a hand down.  Athletes must complete a full 20ft length of the shuttle run for it to count as a rep.  If the 10 minute clock stops while an athlete is doing a shuttle run and they have not completed the current 20ft length they are at that rep will not count.  (There will be 8 reps total for this).

Dual Dumbbell Walking Lunge:  Athletes will hold dumbbells in a Farmer Carry manner, 1 DB in each hand.  They will start with both feet behind the line and begin to do walking lunges down their 20ft lane.  During the lunge the back knee must touch the ground and when they stand up from the lunge the hips must be fully extended.  Athletes do not have to bring both feet together between lunges, but they must fully extend the hips.  Athletes must also have both dumbbells in their hands during the lunge for it to count.  If they need to stop to break before the 20ft they can.  There will be tape lines at every 5ft where athletes can choose to stop at IF needed.  If they need to stop they must cross fully over a line and can then drop the dumbbells down and will have to start behind that line they crossed when they go again.  They also must alternate legs for the walking lunges.  Athletes must get 1 foot fully past the tape line and then stand up with hips fully extended.  Once past the 20ft line they will turn around to complete the 20ft back until they have completed 40ft.  Dumbbells can't be carried in any other manner than Farmer Carry.  If the 10 minute clock stops while an athlete is doing lunges they will be credited with the most recent tape line they crossed.  (There will be 8 reps total for this).  

Dual Dumbbell Devils Press:  After the athlete has completed the lunges they will perform the Devils Press outside of their 20ft lane in their designated area with their head next to the tape line for their lane (will be shown day of event as well).  Athletes will start in a standing position with hips and knees fully extended holding dumbbells in the same manner as the lunges (Farmer Carry).  They will then perform a burpee while holding the dumbbells where their chest must touch the ground and the hand must still be in contact with the handles of the dumbbells.  When the athlete goes to stand up with the dumbbells they must get both dumbbells from the ground to the overhead position in one fluid motion.  Both dumbbells must be directly overhead or slightly behind the head with the arms locked out and hips fully extended for the rep to count.  If the athlete is not fully extended in the arms or hips or if the dumbbells are in the front of the athletes body the rep will not count.  Athletes must complete 4 of these before they can move back into the shuttle runs for the next round.  

The dumbbell weights for the divisions are as follows:

Advanced Male-50lbs

Advanced Female-35lbs

Intermediate Male-40lbs

Intermediate Female-30lbs

Beginner Male-35lbs

Beginner Female-20lbs

Part A

10 Minute Time Cap

21-15-9 Reps

          Row Calories

          Hand Release Push-Ups

          Strict Pull-Ups (15-12-7 reps for females)

This workout has 2 parts to it.  This will be the first part of the workout.  Athletes will have 10 minutes to complete 21 reps of row calories, hand release push-ups, strict pull-ups, then 15 reps of row calories, hand release push-ups, strict pull-ups, then 9 reps of row calories, hand release push-ups, strict pull-ups.  They must stay within their designated areas.  Athletes must complete 21 reps at each movement in the specified order before moving to 15 reps then must complete in the specified order before moving to 9 reps then complete in the specified order.  For females the reps for the strict pull-ups only will be 15-12-7, but the reps for the row calories and the hand release push-ups will remain 21-15-9.  The score for this workout will be the time athletes complete all 21-15-9 reps of the movements.  If an athlete does not complete all reps in the 10 minute time cap their score will be the amount of reps they got within the 10 minutes.  Once the 10 minutes is complete athletes will have a 1 minute rest before Part B starts where they will then have 5 minutes to find a 1 rep max bench press.  If athletes completes all 21-15-9 reps prior to 10 minutes that will just be extra rest for them.  The movement standards are as follows:

Row Calories:  Athletes will start seated on their rowers with their feet in the holds and their hands off the handle.  When the 10 minute clock starts they will grab the handle and start rowing.  Athletes must remain seated on their rower until the screen gets to the allocated row calories for that round.  Rowers will be reset by judges and the athlete does not need to do that.  Once the allocated calories are met athletes can move on to the hand release push-ups.

Hand Release Push-Ups:  Athletes will start the repetition in the up position with arms fully extended and in a plank on the toes or balls of their feet.  They must go all the way down to the ground with their chest on the ground, extend their arms outward away from their bodies with their hands off the ground then return back towards their body and press back up to the starting position with arms locked out.  When the arms lock out and the rest of the body is off the ground (minus the feet) that will be the completion of 1 rep.  If athletes do not lock their arms out the rep will not count.  This will be the standard for males and females in advanced and intermediate divisions.  Males and females in the beginner division will perform this same movement, but will be on their knees but all other elements must still be met.  Once allocated reps are met they can move on to the strict pull-ups.

Strict Pull-Ups:  Athletes will start by grabbing both hands onto the pull-up bar and must begin with their feet off the ground and arms fully extended.  Overhand or underhand grip are both permitted as long as the other elements are met.  Athletes will then pull themselves up until their chin gets completely over the plane of the bar.  Once over they bar they can go back down until their arms are fully extended.  When their arms are fully extended again this is credited as 1 rep.  Failure to get the chin all the way over the bar or failure to extend the arms fully will result in a no rep.  Athletes must complete all allocated reps before going back to the rower.  Once athletes complete their final rep of the final round of pull-ups the workout their time will stop and that will be their score.  This will be the standard for males and females in the advanced division.  Intermediate males and females will perform strict pull-ups using a band they will place under 1 foot where the same standards must be met.  Beginner males and females will perform jumping pull-ups where they will start with their hands on the bar arms fully extended and feet on top of a box with their knees bent.  They will jump until their chin gets over the bar and then go back into the same starting postion with their arms extended.  

Part B

5 Minutes to Establish a 1 Rep Max Bench Press

At the 11:00 Minute mark athletes will have 5 minutes (until 16:00) to find a 1 rep max Bench Press.  Athletes can take as many attempts as they want during this 5 minutes.  If a rep is started right before the 5 minutes is up it will count as long as the bar was unracked before the clock stops.  There will be several weights at each athletes designated area.  Athletes will need to state their weight prior to their attempt.  Spotters will be used for each athlete.  Judges can help athletes to put weight on the bar.  

Bench Press:  Athletes will start on the bench with their feet on the ground.  Athletes can use plates under their feet if their legs aren't long enough.  Athletes can get assistance with a lift-off from the rack.  They must bring the bar all the way down where it makes contact with their chest and then press all the way back up with their arms fully extended for the rep to count.  Athletes can get help re-racking the bar.  If the spotter touches the bar at any point the rep will not count.  This will be addressed with spotters too. The heaviest weight completed in the 5 minutes will be the score.  Athletes can take as many attempts as they want during this time.  The tie-breaker for this workout will be the score on Part A.

3-3-4 Format 

3 Minutes Work/1 Minute Rest/3 Minutes Work/1 Minute Rest/4 Minutes Work

Buy-In Each Round

          13/10 Calories Assault Bike

          15 Back Squats

****Max Wall Balls in remaining time each round until 75 are complete 

Athletes will start on the bike in their designated area with their hands off the handles each round.  When they clock starts they will begin biking until they reach their designated calories.  They must stay seated on their bike until the calories are completed.  When the calories are complete athletes will move to their bar that will be on the ground where they have to get it up into position on their back for back squats.  Athletes will then perform 15 back squats and at the completion of 15 will drop the bar to the ground and move to the wall for wall balls.  Athletes will then pick up their wall ball and perform as many reps as possible in the remaining time they have for that round.  The first round will be 3 minutes, the second round will be 3 minutes, and the last round will be 4 minutes.  There will be a 1 minute rest in between each round.  However many wall balls the athlete gets in the first round will carry over to the second round and then however many they get there will carry over to the third.  If an athlete gets 25 wall ball reps in the first round they will start at 25 going into round 2.  If they get 20 wall ball reps in round 2 they will start with 45 reps going into round 3.  At the beginning of each round the athletes must complete the assault bike and back squat buy-in before moving to the wall balls.  The time will stop when the athlete completes 75 wall balls.  If an athlete does not complete 75 wall balls in the allocated time their score will be the total amount of reps they completed, which will include the bike calories and back squats.  

Assault Bike Calories:  Athletes will begin on the bike with their hands off the handles at the start of the clock.  When the clock starts athletes will bike until they have completed 13 calories for males and 10 calories for females.  Athletes must remain on their bikes until the allocated calories are met.

Back Squats:  The bar for the back squats will be pre-loaded with the weight for that athlete.  Athletes will have to take the bar from the ground to their back however they would like (snatches, clean and jers, etc are acceptable).  Once the bar is on the upper back/shoulders of the athlete they can then begin to perform a squat.  Athletes must squat to at least parallell or below.  The top portion of the knee must be below the hip crease for the rep to count.  If the athlete does not get full depth the rep will not count.  Once full depth is performed the athlete will then need to stand all the way up with hips and knees fully extended and that will be 1 rep.  If athletes do not fully extend the rep will not count.  Athletes will also need to stay within their designated area.  The bar must remain in the back squat position for the squats.  They can get the bar back to the ground however they want if they need to break or once the reps are completed.  Once 15 reps are complete athletes can move onto the wall balls.

Wall Balls:  Athletes will go to their designated wall space for the wall balls.  They will pick up the medicine ball and hold it at their chest/head area.  They will go down into a squat where the top of the knee must be below the hip crease for the rep to count and then extend upward throwing the medicine ball up onto or above their designated tape line on the wall for the rep to count.  If the athlete does not get proper depth or does not throw the medicine ball high enough the rep will not count.  The medicine ball also must touch the wall at the target area for the rep to count.  Athletes will perform as many wall balls as they can in the remaining time each round until 75 are complete.  At the completion of 75 the time will stop.  

Advanced Male:  155lb Bar/20lb Wall Ball

Advanced Female:  115lb Bar/14lb Wall Ball

Intermediate Male:  125lb Bar/20lb Wall Ball

Intermediate Female:  95lb Bar/14lb Wall Ball

Beginner Male:  95lb Bar/14lb Wall Ball

Beginner Female:  65lb Bar/10lb Wall Ball

5 Minute Time Cap

300ft Uphill Hose Drag (Approximately 300ft)

Athletes will start with both feet behind the western most line in the south lot with the hose on the ground.  When the clock starts athletes will pick up the hose and begin to go uphill towards the eastern end of the lot.  Athletes can run or walk.  Once the athlete gets both feet over the eastern white line the time will stop.  There is a 5 minute time cap on this and there will be 50ft segments marked off that indicate 1 rep in the event an athlete does not finish the entier length in 5 minutes.  Athletes can drag the hose however they prefer, but over the shoulder going forwards tends to be most efficient.