Battle Cancer Dublin 2022

All Aboard the Pain Train

Presented by WHOOP

Equipment List:

1 x Wall
2 x 20kg D-ball
2 x 30kg D-ball
4 x 10kg Plate
4 x 20kg Plate

Score:

AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap
3 D-ball over Wall, three athletes working
1 Length D-ball over Shoulder, four athletes working
3 Synchronised Plate Shoulder to Overhead (STOH), four athletes working
1 Length D-ball over Shoulder, four athletes working
6 D-ball over Wall, four athletes working
1 Length D-ball over Shoulder, four athletes working
6 Synchronised Plate STOH, four athletes working
1 length D-ball over shoulder, four athletes working
9 D-ball over Wall, four athletes working
1 Length D-ball over Shoulder, four athletes working
9 Synchronised Plate STOH, four athletes working*
*D-ball over Wall and Plate STOH increase by 3 Reps Each Round

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1, Go: All four athletes will run out to the wall, to complete three d-ball over wall. Teams will then go on to complete one length of d-ball over shoulder, all four athletes working. Once each athlete has completed two d-ball over shoulder each, eight in total; the team will perform three synchronised plate STOH, all four athletes working. Athletes will then go on to complete another length of d-ball over shoulder back up the lane in the same format towards the wall. Teams will continue this sequence for the full nine minutes, adding three reps to both the d-ball over wall, and plate STOH.

D-ball Over Wall Description:
Athletes will pick up the d-ball to wall height with two hands either in one motion or getting it to their laps first. The d-ball should move up their body to shoulder/chest height before throwing it over the wall. Athletes will then follow the d-ball by running around to the other side of the wall. As soon as a d-ball has touched the floor, the next athlete can pick up the d-ball for the next rep, athletes can swap in and out as they wish, however they must follow their d-ball by running around to the opposite side of the wall.

D-ball Over Shoulder Length Description:
Athletes will line up one behind the other down the lane. The first athlete will perform a d-ball over the shoulder, by picking up the d-ball with two hands and either in one motion or getting it to their laps first, lift the d-ball to shoulder height; upon reaching full extension athletes will throw the d-ball over their shoulder for the next athlete. Athletes will then move to the back of the line after their turn, moving down the lane. 

Synchronised Plate Shoulder to Overhead Description:
Athletes will hold the plate with two hands in a front rack position and will press the plate above head, finishing with arms locked out and shoulders back. Athletes may strict press the plate, or use their legs by push pressing or jerking under the plate for assistance. If athletes bend their legs, they must finish their rep fully extended, hips through. The synchronisation is at the top of the rep with all athletes fully extended and plates overhead; the movement can be done at different speeds as long as all athletes are in sync at the top. 

Modified Movements:

• A teammate can help an athlete pick up the d-ball or help get it over the wall.
• A teammate can help pick the d-ball up for d-ball over shoulder, an athlete may restrict this movement further and complete either a d-ball deadlift or d-ball to shoulder.
• Athletes can restrict the range of movement for the plate STOH to a comfortable level.

* 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.
 

Four to the Floor

Presented by Lifejacket

Equipment List:

4 x 12.5kg Dumbbells
4 x 20kg Dumbbells
2 x 6kg Wall Ball
 

Score:

Part A: For Time (Faster is Better)
Part B: AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
20 Waterfall Ground to Overhead (GTOH), all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
40 Synchronised Dumbbell Goblet Squats, two athletes working**
20 Waterfall GTOH, all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
60 Synchronised Dumbbell Goblet Squats, two athletes working**
20 Waterfall GTOH, all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
80 Synchronised Dumbbell Goblet Squats, two athletes working**

Part B: In remaining time Max Waterfall GTOH*

*Resting Athletes to hold a plank
**Resting Athletes to Hold Dumbbell in a Goblet Hold
 

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1 Go: All four athletes will get into a plank position; one athlete at a time, the team will perform 20 dumbbell ground to overhead, finishing back in the plank position before tagging the next athlete creating a waterfall within the team. Once completed athletes will perform 15 synchronised wall ball pass sit ups, working in pairs, all four athletes working. Athletes will then complete 40 synchronised goblet squats, two athletes working, two athletes resting.

Once the goblet squats are completed teams will then go back to the 20 waterfall GTOH, into 15 synchronised wall ball pass sit ups, into 60 synchronised goblet squats. Teams will complete this sequence again finishing with 80 synchronised goblet squats, two athletes working, two resting. During all goblet squats, the two resting athletes must hold their dumbbell in a goblet hold.

In any remaining time, teams will perform max waterfall GTOH.
 

Waterfall Ground to Overhead Description: 
All athletes start in a plank position, athletes may choose to have both hands on the floor, or one hand holding their dumbbell, arms should be straight with locked elbows, shoulders over hands. Athletes should hold their body in a straight line from the top of the head down to the heels. One athlete at a time, the team will perform dumbbell GTOH; Athletes will jump their feet in from the plank position, either in one snatch motion picking up the dumbbell to above head, or pull the dumbbell to shoulder height before pressing above head. At the top of the rep, elbows should be locked out, shoulders back and hips through at full extension. Athletes should then bring the dumbbell back down to the starting position, finishing in the plank before tagging the next athlete.

Synchronised Wall Ball Pass Sit Up Description:
Athletes sit down in two pairs facing each other, feet together and upright, each pair will have a wall ball. All four athletes will lay back touching the floor behind them, however two athletes on the same side will be holding a wall ball whilst doing this. As all four athletes sit back upright, shoulders over hips, the wall balls will be passed over to the opposite athletes, before all reaching back behind them for another sit up. The movement can be done at different speeds as long as all four athletes are in sync at the top of the rep with all athletes touching the wall ball as it is passed over. 

Synchronised Dumbbell Goblet Squat Description:
Starting stood at full extension, athletes must hold the dumbbell in a goblet hold at chest height with two hands. Athletes will sit their hips back and bend at the knee keeping their chest upright. Athletes must reach below parallel, with their hips going below their knee height; before standing back up right to full extension with hips through, shoulders back. The movement can be done at different speeds as long as both athletes are at the top of the rep at full extension at the same time.

Dumbbell Goblet Hold Description:
The resting athletes will stand to full extension holding their dumbbell in a goblet hold at chest height. Athletes will use both hands to hold one end of the dumbbell. If the resting athletes stop holding the dumbbells the working athletes must also stop their squats.

Modified Movements:

• The plank may be performed on the knees if required.
• The GTOH may be restricted either to a dumbbell clean to shoulder level, or a dumbbell deadlift.
• The sit ups can either be restricted to a comfortable level or performed without a wall ball.
• The goblet squat can be restricted to a comfortable level rather than to full depth, or an air squat can be performed.

* 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 a modified movement 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.
 

Four to the Floor

Presented by Lifejacket

Equipment List:

4 x 12.5kg Dumbbells
4 x 20kg Dumbbells
2 x 6kg Wall Ball
 

Score:

Part A: For Time (Faster is Better)
Part B: AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
20 Waterfall Ground to Overhead (GTOH), all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
40 Synchronised Dumbbell Goblet Squats, two athletes working**
20 Waterfall GTOH, all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
60 Synchronised Dumbbell Goblet Squats, two athletes working**
20 Waterfall GTOH, all four athletes working*
15 Synchronised Wall Ball Pass Sit Ups, all four athletes working
80 Synchronised Dumbbell Goblet Squats, two athletes working**

Part B: In remaining time Max Waterfall GTOH*

*Resting Athletes to hold a plank
**Resting Athletes to Hold Dumbbell in a Goblet Hold
 

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1 Go: All four athletes will get into a plank position; one athlete at a time, the team will perform 20 dumbbell ground to overhead, finishing back in the plank position before tagging the next athlete creating a waterfall within the team. Once completed athletes will perform 15 synchronised wall ball pass sit ups, working in pairs, all four athletes working. Athletes will then complete 40 synchronised goblet squats, two athletes working, two athletes resting.

Once the goblet squats are completed teams will then go back to the 20 waterfall GTOH, into 15 synchronised wall ball pass sit ups, into 60 synchronised goblet squats. Teams will complete this sequence again finishing with 80 synchronised goblet squats, two athletes working, two resting. During all goblet squats, the two resting athletes must hold their dumbbell in a goblet hold.

In any remaining time, teams will perform max waterfall GTOH.
 

Waterfall Ground to Overhead Description: 
All athletes start in a plank position, athletes may choose to have both hands on the floor, or one hand holding their dumbbell, arms should be straight with locked elbows, shoulders over hands. Athletes should hold their body in a straight line from the top of the head down to the heels. One athlete at a time, the team will perform dumbbell GTOH; Athletes will jump their feet in from the plank position, either in one snatch motion picking up the dumbbell to above head, or pull the dumbbell to shoulder height before pressing above head. At the top of the rep, elbows should be locked out, shoulders back and hips through at full extension. Athletes should then bring the dumbbell back down to the starting position, finishing in the plank before tagging the next athlete.

Synchronised Wall Ball Pass Sit Up Description:
Athletes sit down in two pairs facing each other, feet together and upright, each pair will have a wall ball. All four athletes will lay back touching the floor behind them, however two athletes on the same side will be holding a wall ball whilst doing this. As all four athletes sit back upright, shoulders over hips, the wall balls will be passed over to the opposite athletes, before all reaching back behind them for another sit up. The movement can be done at different speeds as long as all four athletes are in sync at the top of the rep with all athletes touching the wall ball as it is passed over. 

Synchronised Dumbbell Goblet Squat Description:
Starting stood at full extension, athletes must hold the dumbbell in a goblet hold at chest height with two hands. Athletes will sit their hips back and bend at the knee keeping their chest upright. Athletes must reach below parallel, with their hips going below their knee height; before standing back up right to full extension with hips through, shoulders back. The movement can be done at different speeds as long as both athletes are at the top of the rep at full extension at the same time.

Dumbbell Goblet Hold Description:
The resting athletes will stand to full extension holding their dumbbell in a goblet hold at chest height. Athletes will use both hands to hold one end of the dumbbell. If the resting athletes stop holding the dumbbells the working athletes must also stop their squats.

Modified Movements:

• The plank may be performed on the knees if required.
• The GTOH may be restricted either to a dumbbell clean to shoulder level, or a dumbbell deadlift.
• The sit ups can either be restricted to a comfortable level or performed without a wall ball.
• The goblet squat can be restricted to a comfortable level rather than to full depth, or an air squat can be performed.

* 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 a modified movement 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.
 

Fundraising AMRAP

Presented by The Irish Cancer Society

Workout Brief:

Raise funds for your chosen cancer charity. Our partner charity for Battle Cancer Dublin 2022 is The Irish Cancer Society, but you can choose any cancer charity close to your heart.
 

Score:

AMRAP (As Much Raised As Possible) €1 = 1 Rep

Workout Instructions:

Download our Fundraising Pack, create your fundraising page via JustGiving, your charity's website, or another platform and get raising! You'll find more information on how it works and lots of hints and tips in our pack below. 

Your team will submit your fundraising total at Registration on the morning of the event by showing us your fundraising page or donation receipt. 
 

Run Out of Time

Presented by BLK BOX

Equipment List:

1 x Run track
1 x 20kg D-Ball
1 x 30kg D-Ball
1 x Rope
 

Score:

Part A: For Time (Faster is better)
Part B: AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
400m Run, four athletes 
600m Run, three athletes
800m Run, two athletes 
1000m Run, one athlete 
Part B: Max Reps of the following Complex, one athlete*
D-Ball Squat
D-Ball to Chest
D-Ball over Shoulder
Burpee over D-Ball  
10 Synchronised Sit Ups every 7 Rounds of the Complex, all athletes working
*Resting athletes in a Plank/Wheelbarrow Hold

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1, Go: All four athletes will pick up their team rope and run together in a line for 400m, one athlete will then drop out of the run and start working through Part B of the d-ball complex. The remaining three athletes will complete a further 200m run accumulating 600m before another athlete can join in with the d-ball complex. The two remaining athletes will then run for another 200m, and then the last athlete will run another 200m on their own before joining their team. Once the fourth athlete completes the 1000m run, the time will be taken for Part A.

Once the first athlete has dropped out of the run after 400m, they can start to work through Part B of the following d-ball complex; d-ball squat, d-ball to chest, d-ball over shoulder and burpee over d-ball. Each round of the complex will count as one rep. After every seven rounds of the complex have been completed, all athletes in the workout area must complete 10 synchro sit ups.

When there is a resting athlete in the workout area, they must hold a plank whilst the other athlete works through the complex; when there are two resting athletes they must hold a wheelbarrow hold, when there are three resting athletes, one athlete must hold a plank and two athletes hold a wheelbarrow hold. Athletes can swap as they wish between the resting holds and the complex, however the full d-ball complex must be completed by one athlete before swapping. If any of the resting athletes break from their hold, the working athlete must also stop until they are back in their holding position.

Run Description:
All athletes must stay together in a line and have at least one hand on the rope at all times. If anyone lets go of the rope, teams must stop and wait until all athletes are in contact with the rope before re-starting. 

D-Ball Squat Description: 
Athletes will pick up the d-ball with both hands either in one fluid motion to chest or shoulder height, or by getting the d-ball to their lap before lifting to chest or shoulder height. Starting the rep standing at full extension, athletes will squat down below parallel keeping the chest up, before standing back up to full extension with shoulders back and hips through.

D-Ball to Chest Description: 
Athletes will pick up the d-ball with both hands either in one fluid motion lift to chest height, or by getting the d-ball to their lap before lifting to the chest. The top of the rep is when the d-ball is at chest height, and athletes are standing at full extension with shoulders back and hips through.

D-Ball Over the Shoulder Description:
Athletes will pick the d-ball up with both hands, and either in one motion stand upright and throw the d-ball over their shoulder, or by lifting the d-ball up and getting it to their lap first before lifting the d-ball over their shoulder by extending at the knees and hips. Athletes must extend at the top of the rep with knees and hips extended whilst passing the d-ball over their shoulder.

Burpee Over D-Ball Description:
With the d-ball to their side, athletes will jump back to a push-up position and lower their chest and thighs to the floor, before pushing up and jumping their feet back towards their hands to standing. The athlete will then jump over the d-ball with a two footed jump. Athletes do not need to fully extend before jumping over the d-ball.

Synchronised Sit Up Description:
All athletes within the workout area must complete the synchro sit ups. Athletes will sit down with their feet together and shoulders over hips to start. They will lay back touching the floor behind them, before sitting back upright shoulders over hips and clapping, before all reaching back behind them for another sit up. The movement can be done at different speeds as long as all athletes are in sync at the top of the rep clapping. If an athlete comes off the run whilst the sit ups are in process, athletes must join in with their teammates. 

Plank and Wheelbarrow Hold Description:
Athletes will perform a plank either on their hands or their forearms, keeping a straight back from their head though to their feet. To perform a wheelbarrow, one athlete will go down on their hands, whilst the other athlete will pick up their legs keeping their arms and back straight standing to full extension. 

Modified Movements:

• Athletes may run at their own pace as long as the team stays together.
• Athletes may restrict the range of movement for the squat to a comfortable depth, or reduce to an air squat if required.
• Another athlete can assist to get the d-ball onto the lap or to the chest, or athletes can lift to hip height instead.
• Another athlete can assist to get the d-ball onto the lap or over the shoulder. 
• Athletes can step down and up the burpee.
• Athletes can step over the d-ball.
• Athletes can go to their knees for the plank if required.
• Athletes can reduce the range of motion for the sit ups as long as they stay in sync with their team.

* 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 a modified movement 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.
 

Run Out of Time

Presented by BLK BOX

Equipment List:

1 x Run track
1 x 20kg D-Ball
1 x 30kg D-Ball
1 x Rope
 

Score:

Part A: For Time (Faster is better)
Part B: AMRAP (As Many Reps as Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
400m Run, four athletes 
600m Run, three athletes
800m Run, two athletes 
1000m Run, one athlete 
Part B: Max Reps of the following Complex, one athlete*
D-Ball Squat
D-Ball to Chest
D-Ball over Shoulder
Burpee over D-Ball  
10 Synchronised Sit Ups every 7 Rounds of the Complex, all athletes working
*Resting athletes in a Plank/Wheelbarrow Hold

Workout Instructions:

Athletes start lying on the ground. On 3, 2, 1, Go: All four athletes will pick up their team rope and run together in a line for 400m, one athlete will then drop out of the run and start working through Part B of the d-ball complex. The remaining three athletes will complete a further 200m run accumulating 600m before another athlete can join in with the d-ball complex. The two remaining athletes will then run for another 200m, and then the last athlete will run another 200m on their own before joining their team. Once the fourth athlete completes the 1000m run, the time will be taken for Part A.

Once the first athlete has dropped out of the run after 400m, they can start to work through Part B of the following d-ball complex; d-ball squat, d-ball to chest, d-ball over shoulder and burpee over d-ball. Each round of the complex will count as one rep. After every seven rounds of the complex have been completed, all athletes in the workout area must complete 10 synchro sit ups.

When there is a resting athlete in the workout area, they must hold a plank whilst the other athlete works through the complex; when there are two resting athletes they must hold a wheelbarrow hold, when there are three resting athletes, one athlete must hold a plank and two athletes hold a wheelbarrow hold. Athletes can swap as they wish between the resting holds and the complex, however the full d-ball complex must be completed by one athlete before swapping. If any of the resting athletes break from their hold, the working athlete must also stop until they are back in their holding position.

Run Description:
All athletes must stay together in a line and have at least one hand on the rope at all times. If anyone lets go of the rope, teams must stop and wait until all athletes are in contact with the rope before re-starting. 

D-Ball Squat Description: 
Athletes will pick up the d-ball with both hands either in one fluid motion to chest or shoulder height, or by getting the d-ball to their lap before lifting to chest or shoulder height. Starting the rep standing at full extension, athletes will squat down below parallel keeping the chest up, before standing back up to full extension with shoulders back and hips through.

D-Ball to Chest Description: 
Athletes will pick up the d-ball with both hands either in one fluid motion lift to chest height, or by getting the d-ball to their lap before lifting to the chest. The top of the rep is when the d-ball is at chest height, and athletes are standing at full extension with shoulders back and hips through.

D-Ball Over the Shoulder Description:
Athletes will pick the d-ball up with both hands, and either in one motion stand upright and throw the d-ball over their shoulder, or by lifting the d-ball up and getting it to their lap first before lifting the d-ball over their shoulder by extending at the knees and hips. Athletes must extend at the top of the rep with knees and hips extended whilst passing the d-ball over their shoulder.

Burpee Over D-Ball Description:
With the d-ball to their side, athletes will jump back to a push-up position and lower their chest and thighs to the floor, before pushing up and jumping their feet back towards their hands to standing. The athlete will then jump over the d-ball with a two footed jump. Athletes do not need to fully extend before jumping over the d-ball.

Synchronised Sit Up Description:
All athletes within the workout area must complete the synchro sit ups. Athletes will sit down with their feet together and shoulders over hips to start. They will lay back touching the floor behind them, before sitting back upright shoulders over hips and clapping, before all reaching back behind them for another sit up. The movement can be done at different speeds as long as all athletes are in sync at the top of the rep clapping. If an athlete comes off the run whilst the sit ups are in process, athletes must join in with their teammates. 

Plank and Wheelbarrow Hold Description:
Athletes will perform a plank either on their hands or their forearms, keeping a straight back from their head though to their feet. To perform a wheelbarrow, one athlete will go down on their hands, whilst the other athlete will pick up their legs keeping their arms and back straight standing to full extension. 

Modified Movements:

• Athletes may run at their own pace as long as the team stays together.
• Athletes may restrict the range of movement for the squat to a comfortable depth, or reduce to an air squat if required.
• Another athlete can assist to get the d-ball onto the lap or to the chest, or athletes can lift to hip height instead.
• Another athlete can assist to get the d-ball onto the lap or over the shoulder. 
• Athletes can step down and up the burpee.
• Athletes can step over the d-ball.
• Athletes can go to their knees for the plank if required.
• Athletes can reduce the range of motion for the sit ups as long as they stay in sync with their team.

* 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 a modified movement 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 Descent

Presented by NOCCO

Equipment List:

4x 12kg Kettlebell
4x 20kg Kettlebell
1x CV Equipment
 

Score:

Part A: For Time (Fastest is Better)
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
30 Synchronised American Kettlebell Swings, all four athletes working
10 Synchronised Burpees, two athletes working
20 Calories on CV, one athlete working
30 Synchronised Kettlebell Goblet Squats, all four athletes working
10 Synchronised Burpees, two athletes working
15 Calories on CV, one athlete working
30 Synchronised Kettlebell Lunges, all four athletes working
10 Synchronised Burpees, two athletes working
10 Calories on CV, one athlete working
30 Synchronised Kettlebell Shoulder To Overhead (STOH), all four athletes working
10 Synchronised Burpees, two athletes working
5 Calories on CV, one athlete working
Part B: Max Burpees Over Partner, one athlete working

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: All four athletes perform 30 synchro American kettlebell swings; once completed, athletes will perform 10 synchro burpees in pairs, one pair working, one pair resting, athletes may swap as they wish. Teams will then complete 20 calories on the CV kit, one athlete working at a time, athletes can swap as often as they like.

Once 20 calories are completed, athletes move onto 30 synchro kettlebell goblet squats, all four athletes working, into 10 synchro burpees in pairs; one pair working, one resting. Teams will then complete 15 calories on the CV kit.

Once the calories have been completed, teams will complete 30 synchro kettlebell lunges with all four athletes working, 10 synchro burpees in pairs, and 10 calories on the CV kit.

All four athletes will then perform 30 synchro kettlebell STOH, 10 synchro burpees working in pairs, and 5 calories on the CV kit.

In any remaining time, athletes will accumulate as many burpees over partner reps as possible, with one athlete working at a time; athletes can swap as they wish. 

Synchronised American Kettlebell Swing Description: 
Athletes must hold the handle with both hands. Starting stood at full extension with feet shoulder width apart; hinge the hips back so that the kettlebell passes between the legs with the base of the kettlebell behind the body. Hips and legs extend rapidly driving the kettlebell overhead with elbows locked out and the base of the kettlebell facing the ceiling. Hips hinge back as the kettlebell descends to begin the next rep. The synchronisation is at the top of the rep at full extension with the kettlebell overhead. The movements can be done at different speeds as long as all four athletes are in sync at the top at full extension.

Synchronised Burpee Description: 
Two athletes working at a time. Start standing in full extension, jump back to a push-up position and lower chest and thighs to the floor. Push up and jump feet back towards the hands before standing. Once at full extension, jump and clap with hands overhead. The synchronisation is at the top of the rep when both athletes jump and clap. The movements can be done at different speeds as long as athletes are in sync when clapping. 

*Calories CV Description:
(Depending on location this could be rowing, ski erg, or bike)

Rowing Description:
Athletes will complete calories on the rower. The rower can only be pulled by the athlete sitting on the rower, not by another athlete. Other athletes can help the person on the rower adjust their foot straps. The rower must be reset between rounds and start on zero calories. 

Ski Erg Description:
Athletes will complete calories on the ski erg. The ski erg can only be pulled by the working athlete, not by another athlete. The ski erg must be reset between rounds and start on zero calories. 

Bike Description:
Athletes will complete calories on the bike. The bike can only be moved by the athlete sitting on the bike, not by another athlete. The bike must be reset between rounds and start on zero calories. 

Synchronised Kettlebell Goblet Squat Description: 
Athletes must hold the kettlebell in a goblet hold; two hands on the kettlebell at chest height. Starting stood up at full extension, feet hip width apart. Squat down below parallel keeping chest up before standing back upright to full extension with shoulders back and hips through. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all four athletes are in sync at the top at full extension.

Synchronised Kettlebell Lunge Description:
Athletes must hold the kettlebell in a goblet hold; two hands on the kettlebell at chest height. Starting at full extension, athletes must then lunge, either by stepping forwards or backwards with one knee touching the ground before standing back upright to full extension with legs together, shoulders back and hips through. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all four athletes are in sync at the top in full extension.

Synchronised Kettlebell Shoulder to Overhead Description:
Athletes can either hold the kettlebell with two hands or with one hand on one side. Start with the kettlebell below the chin and then push overhead to finish with arms locked out. The kettlebell should then come below the chin before starting the next rep. The synchronisation is at the top of the rep with arms locked out overhead. The movements can be done at different speeds as long as all four athletes are in sync at the top of the rep at full extension. Athletes can either strict press, or use their legs to help by performing a push press or push jerk.

Burpee Over Partner Description:
One athlete will lie on the ground on their front or back. Another athlete will perform the burpee over partner by standing next to the athlete on the ground; jumping back to a push-up position and lowering chest and thighs to the floor, before pushing up and jumping their feet back towards their hands to standing. The athlete will then jump over the athlete lying on the ground with a two footed jump. Teams can rotate who is lying on the ground and who is performing the burpee as they wish. 

Modified Movements:

• Athletes can perform Russian kettlebell swings to eye level, they must stay in sync with the rest of the team
• Athletes can step back and step up the burpee. Athletes can perform a straight arm burpee rather than going chest to floor if required. 
• Not all athletes are required to work on the CV kit; the movements can be restricted i.e. leg only/arm only bike, smaller range of movement on the rower/ski erg.
• Athletes can restrict the squat to a depth that's comfortable. Athletes can also either hold the weight down to the side or remove the weight and do air squats. 
• Athletes can restrict the lunge to a depth that's comfortable. Athletes can also either hold the weight down to the side or remove the weight and do body weight lunges.
• Athletes can restrict the range of movement of the STOH to a comfortable level, if this is too difficult the athlete can hold the weight at chest height whilst the rest of the team work through the STOH. If they put their weight down the rest of the team must also stop.
• Athletes may step over their partner in the burpee over partner rather than jumping.

* 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 a modified movement 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 Descent

Presented by NOCCO

Equipment List:

4x 12kg Kettlebell
4x 20kg Kettlebell
1x CV Equipment
 

Score:

Part A: For Time (Fastest is Better)
Part B: AMRAP (As Many Reps As Possible)

Workout Brief:

9 Minute Time Cap

Part A: For Time
30 Synchronised American Kettlebell Swings, all four athletes working
10 Synchronised Burpees, two athletes working
20 Calories on CV, one athlete working
30 Synchronised Kettlebell Goblet Squats, all four athletes working
10 Synchronised Burpees, two athletes working
15 Calories on CV, one athlete working
30 Synchronised Kettlebell Lunges, all four athletes working
10 Synchronised Burpees, two athletes working
10 Calories on CV, one athlete working
30 Synchronised Kettlebell Shoulder To Overhead (STOH), all four athletes working
10 Synchronised Burpees, two athletes working
5 Calories on CV, one athlete working
Part B: Max Burpees Over Partner, one athlete working

Workout Instructions:

Athletes start lying on the ground in a line. On 3, 2, 1 Go: All four athletes perform 30 synchro American kettlebell swings; once completed, athletes will perform 10 synchro burpees in pairs, one pair working, one pair resting, athletes may swap as they wish. Teams will then complete 20 calories on the CV kit, one athlete working at a time, athletes can swap as often as they like.

Once 20 calories are completed, athletes move onto 30 synchro kettlebell goblet squats, all four athletes working, into 10 synchro burpees in pairs; one pair working, one resting. Teams will then complete 15 calories on the CV kit.

Once the calories have been completed, teams will complete 30 synchro kettlebell lunges with all four athletes working, 10 synchro burpees in pairs, and 10 calories on the CV kit.

All four athletes will then perform 30 synchro kettlebell STOH, 10 synchro burpees working in pairs, and 5 calories on the CV kit.

In any remaining time, athletes will accumulate as many burpees over partner reps as possible, with one athlete working at a time; athletes can swap as they wish. 

Synchronised American Kettlebell Swing Description: 
Athletes must hold the handle with both hands. Starting stood at full extension with feet shoulder width apart; hinge the hips back so that the kettlebell passes between the legs with the base of the kettlebell behind the body. Hips and legs extend rapidly driving the kettlebell overhead with elbows locked out and the base of the kettlebell facing the ceiling. Hips hinge back as the kettlebell descends to begin the next rep. The synchronisation is at the top of the rep at full extension with the kettlebell overhead. The movements can be done at different speeds as long as all four athletes are in sync at the top at full extension.

Synchronised Burpee Description: 
Two athletes working at a time. Start standing in full extension, jump back to a push-up position and lower chest and thighs to the floor. Push up and jump feet back towards the hands before standing. Once at full extension, jump and clap with hands overhead. The synchronisation is at the top of the rep when both athletes jump and clap. The movements can be done at different speeds as long as athletes are in sync when clapping. 

*Calories CV Description:
(Depending on location this could be rowing, ski erg, or bike)

Rowing Description:
Athletes will complete calories on the rower. The rower can only be pulled by the athlete sitting on the rower, not by another athlete. Other athletes can help the person on the rower adjust their foot straps. The rower must be reset between rounds and start on zero calories. 

Ski Erg Description:
Athletes will complete calories on the ski erg. The ski erg can only be pulled by the working athlete, not by another athlete. The ski erg must be reset between rounds and start on zero calories. 

Bike Description:
Athletes will complete calories on the bike. The bike can only be moved by the athlete sitting on the bike, not by another athlete. The bike must be reset between rounds and start on zero calories. 

Synchronised Kettlebell Goblet Squat Description: 
Athletes must hold the kettlebell in a goblet hold; two hands on the kettlebell at chest height. Starting stood up at full extension, feet hip width apart. Squat down below parallel keeping chest up before standing back upright to full extension with shoulders back and hips through. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all four athletes are in sync at the top at full extension.

Synchronised Kettlebell Lunge Description:
Athletes must hold the kettlebell in a goblet hold; two hands on the kettlebell at chest height. Starting at full extension, athletes must then lunge, either by stepping forwards or backwards with one knee touching the ground before standing back upright to full extension with legs together, shoulders back and hips through. The synchronisation is at the top of the rep at full extension. The movements can be done at different speeds as long as all four athletes are in sync at the top in full extension.

Synchronised Kettlebell Shoulder to Overhead Description:
Athletes can either hold the kettlebell with two hands or with one hand on one side. Start with the kettlebell below the chin and then push overhead to finish with arms locked out. The kettlebell should then come below the chin before starting the next rep. The synchronisation is at the top of the rep with arms locked out overhead. The movements can be done at different speeds as long as all four athletes are in sync at the top of the rep at full extension. Athletes can either strict press, or use their legs to help by performing a push press or push jerk.

Burpee Over Partner Description:
One athlete will lie on the ground on their front or back. Another athlete will perform the burpee over partner by standing next to the athlete on the ground; jumping back to a push-up position and lowering chest and thighs to the floor, before pushing up and jumping their feet back towards their hands to standing. The athlete will then jump over the athlete lying on the ground with a two footed jump. Teams can rotate who is lying on the ground and who is performing the burpee as they wish. 

Modified Movements:

• Athletes can perform Russian kettlebell swings to eye level, they must stay in sync with the rest of the team
• Athletes can step back and step up the burpee. Athletes can perform a straight arm burpee rather than going chest to floor if required. 
• Not all athletes are required to work on the CV kit; the movements can be restricted i.e. leg only/arm only bike, smaller range of movement on the rower/ski erg.
• Athletes can restrict the squat to a depth that's comfortable. Athletes can also either hold the weight down to the side or remove the weight and do air squats. 
• Athletes can restrict the lunge to a depth that's comfortable. Athletes can also either hold the weight down to the side or remove the weight and do body weight lunges.
• Athletes can restrict the range of movement of the STOH to a comfortable level, if this is too difficult the athlete can hold the weight at chest height whilst the rest of the team work through the STOH. If they put their weight down the rest of the team must also stop.
• Athletes may step over their partner in the burpee over partner rather than jumping.

* 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 a modified movement 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.