Syndicate Battlegrounds

WOD 1 - “Trailblazer”

1A: AMRAP - 4 (0:00 - 4:00)

Echo Bike Cals

20 Synchro Box Jump Overs

Max Dball to Shoulder 

1 minute rest 

1B: AMRAP - 4 (5:00 - 9:00)

20 Synchro Box Jump Overs

20 Dball to Shoulder 

Max Echo Bike Cals

1 minute rest 

1C: AMRAP - 4 (10:00 - 14:00)

20 Dball to Shoulder

Echo Bike Cals

Max Synchro Box Jump Overs

Male/Male Division

Bike: 30 calories

Box: 24 inches

Dball: 100 lbs

Male/Female Division

Bike: 25 calories

Box: 24 inches / 20 inches

Dball: 100 lbs / 70 lbs

Female/Female Division

Bike: 20 calories

Box: 20 inches

Dball: 70 lbs

Score

The score is reps for WOD 1A, WOD 1B, and WOD 1C.

This will be 3 separate scores.

Flow

At the call of “3,2,1...Go!” the team will move to the bike and complete the requisite number of calories. They will then complete the requisite number of synchronized box jump overs before advancing to the Dball and completing as many Dball to shoulder movements before time expires in the first time window. Teams will have a one minute rest period before starting WOD 1B. At the 5:00 mark, the team will move to the Dball and complete the requisite number of synchronized box jump overs and Dball to shoulder movements. The team will then accumulate as many calories as possible on the bike until time expires. Teams will have a one minute rest period before starting WOD 1C. At the 10:00 mark, teams will complete the requisite number of Dball to shoulder and bike calories before advancing to the box and completing as many synchronized box jump overs as possible until time expires. Throughout this WOD, teams may switch the working athlete as many times as they like on both the Dball to shoulder and bike. The score is for max repetitions, with WOD 1A, WOD 1B, and WOD 1C scored separately. 

Movement Standards

DBall to Shoulder. The repetition begins with the Dball on the ground and is completed on the top of the athlete’s shoulder with the athlete’s knees and hips at full extension. Only one athlete may work at a time accumulating repetitions and cannot receive physical assistance from their partner to complete the repetitions. For mixed gender teams, male athletes must accumulate reps at their prescribed DBall weight (100#) and vice versa for the female athlete (70#). The athlete not completing work must wait for the Dball to rest on the ground by their partner before starting their movement. Any reps performed with the incorrect DBall weight will be considered no-reps and will not count towards the work requirement. 

Bike. The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Synchro Box Jump Over. This movement starts with both athletes standing on the same side of their respective box. The athletes must jump over the box with both feet making contact with the top of the box before the athlete jumps or steps down on the other side of the box. A two foot takeoff is required, but athletes may jump or step down from the box. The rep is credited when both athletes have landed with both feet down on the other side of the box. The synchro portion of the movement occurs at the start of the repetition when both athletes are standing on the same side of their respective box.

WOD 1 - “Trailblazer”

1A: AMRAP - 4 (0:00 - 4:00)

Echo Bike Cals

20 Synchro Box Jump Overs

Max Dball to Shoulder 

1 minute rest 

1B: AMRAP - 4 (5:00 - 9:00)

20 Synchro Box Jump Overs

20 Dball to Shoulder 

Max Echo Bike Cals

1 minute rest 

1C: AMRAP - 4 (10:00 - 14:00)

20 Dball to Shoulder

Echo Bike Cals

Max Synchro Box Jump Overs

Male/Male Division

Bike: 30 calories

Box: 24 inches

Dball: 100 lbs

Male/Female Division

Bike: 25 calories

Box: 24 inches / 20 inches

Dball: 100 lbs / 70 lbs

Female/Female Division

Bike: 20 calories

Box: 20 inches

Dball: 70 lbs

Score

The score is reps for WOD 1A, WOD 1B, and WOD 1C.

This will be 3 separate scores.

Flow

At the call of “3,2,1...Go!” the team will move to the bike and complete the requisite number of calories. They will then complete the requisite number of synchronized box jump overs before advancing to the Dball and completing as many Dball to shoulder movements before time expires in the first time window. Teams will have a one minute rest period before starting WOD 1B. At the 5:00 mark, the team will move to the Dball and complete the requisite number of synchronized box jump overs and Dball to shoulder movements. The team will then accumulate as many calories as possible on the bike until time expires. Teams will have a one minute rest period before starting WOD 1C. At the 10:00 mark, teams will complete the requisite number of Dball to shoulder and bike calories before advancing to the box and completing as many synchronized box jump overs as possible until time expires. Throughout this WOD, teams may switch the working athlete as many times as they like on both the Dball to shoulder and bike. The score is for max repetitions, with WOD 1A, WOD 1B, and WOD 1C scored separately. 

Movement Standards

DBall to Shoulder. The repetition begins with the Dball on the ground and is completed on the top of the athlete’s shoulder with the athlete’s knees and hips at full extension. Only one athlete may work at a time accumulating repetitions and cannot receive physical assistance from their partner to complete the repetitions. For mixed gender teams, male athletes must accumulate reps at their prescribed DBall weight (100#) and vice versa for the female athlete (70#). The athlete not completing work must wait for the Dball to rest on the ground by their partner before starting their movement. Any reps performed with the incorrect DBall weight will be considered no-reps and will not count towards the work requirement. 

Bike. The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Synchro Box Jump Over. This movement starts with both athletes standing on the same side of their respective box. The athletes must jump over the box with both feet making contact with the top of the box before the athlete jumps or steps down on the other side of the box. A two foot takeoff is required, but athletes may jump or step down from the box. The rep is credited when both athletes have landed with both feet down on the other side of the box. The synchro portion of the movement occurs at the start of the repetition when both athletes are standing on the same side of their respective box.

WOD 1 - “Trailblazer”

1A: AMRAP - 4 (0:00 - 4:00)

Echo Bike Cals

20 Synchro Box Jump Overs

Max Dball to Shoulder 

1 minute rest 

1B: AMRAP - 4 (5:00 - 9:00)

20 Synchro Box Jump Overs

20 Dball to Shoulder 

Max Echo Bike Cals

1 minute rest 

1C: AMRAP - 4 (10:00 - 14:00)

20 Dball to Shoulder

Echo Bike Cals

Max Synchro Box Jump Overs

Male/Male Division

Bike: 30 calories

Box: 24 inches

Dball: 100 lbs

Male/Female Division

Bike: 25 calories

Box: 24 inches / 20 inches

Dball: 100 lbs / 70 lbs

Female/Female Division

Bike: 20 calories

Box: 20 inches

Dball: 70 lbs

Score

The score is reps for WOD 1A, WOD 1B, and WOD 1C.

This will be 3 separate scores.

Flow

At the call of “3,2,1...Go!” the team will move to the bike and complete the requisite number of calories. They will then complete the requisite number of synchronized box jump overs before advancing to the Dball and completing as many Dball to shoulder movements before time expires in the first time window. Teams will have a one minute rest period before starting WOD 1B. At the 5:00 mark, the team will move to the Dball and complete the requisite number of synchronized box jump overs and Dball to shoulder movements. The team will then accumulate as many calories as possible on the bike until time expires. Teams will have a one minute rest period before starting WOD 1C. At the 10:00 mark, teams will complete the requisite number of Dball to shoulder and bike calories before advancing to the box and completing as many synchronized box jump overs as possible until time expires. Throughout this WOD, teams may switch the working athlete as many times as they like on both the Dball to shoulder and bike. The score is for max repetitions, with WOD 1A, WOD 1B, and WOD 1C scored separately. 

Movement Standards

DBall to Shoulder. The repetition begins with the Dball on the ground and is completed on the top of the athlete’s shoulder with the athlete’s knees and hips at full extension. Only one athlete may work at a time accumulating repetitions and cannot receive physical assistance from their partner to complete the repetitions. For mixed gender teams, male athletes must accumulate reps at their prescribed DBall weight (100#) and vice versa for the female athlete (70#). The athlete not completing work must wait for the Dball to rest on the ground by their partner before starting their movement. Any reps performed with the incorrect DBall weight will be considered no-reps and will not count towards the work requirement. 

Bike. The monitor will be set to count up as the athlete works. The athlete may not touch the monitor. The monitor will be reset between each round.

Synchro Box Jump Over. This movement starts with both athletes standing on the same side of their respective box. The athletes must jump over the box with both feet making contact with the top of the box before the athlete jumps or steps down on the other side of the box. A two foot takeoff is required, but athletes may jump or step down from the box. The rep is credited when both athletes have landed with both feet down on the other side of the box. The synchro portion of the movement occurs at the start of the repetition when both athletes are standing on the same side of their respective box.

WOD 2 - “Goblet of Fire”

For time:

20 Synchro Burpees to Plate

40 Synchro Goblet Squats (53/35)

60/50/40 Cal Row

40 Synchro Goblet Squats

20 Synchro Burpees to Plate

Time Cap: 13 minutes

Male/Male: 60 Cals

Male/Female: 50 Cals

Female/Female: 40 Cals

⁣⁣⁣

Score

Time

Flow

At the call of “3,2,1...Go!” the team will move to the plate and complete 20 synchronized burpees to plate. After completing these repetitions the team will move to the kettlebells and complete 40 synchronized goblet squats. Once the goblet squat repetitions are complete, the team will move to the rower and accumulate the requisite number of calories as a pair. Athletes on the rower may switch whenever they choose until as a team they have completed the required calories. Following the completion of the row, the team will return to complete another set of 40 synchro goblet squats and conclude with 20 synchronized burpees to plate. Time will end when the team has completed their final burpee to plate and crossed the finish line. This workout is for time. 

Movement Standards

Synchro Burpees to Plate. The athletes will start lying on the floor while touching their chest and thighs to the ground. They can get down and come up from the burpee however they like, but each athlete MUST jump to the plate with a two foot takeoff and landing. The movement is complete when both athletes have successfully landed on the plate with both feet. The synchro portion of the movement will occur at the bottom of the burpee.

Synchro Goblet Squats. The athletes will start with each holding a kettlebell in front of their chest. The kettlebell may be in any orientation so long as it is held with two hands and in front of the athlete’s chest. Each athlete must pass through a full squat with hips below the knees before standing to complete the movement. The movement is complete when both athletes have successfully completed a squat and are standing with hips and knees extended. The synchro portion of the movement will occur at both the bottom and top of the squat.

Row. The monitor will be set to count up as the team works. The athletes may not touch the monitor. The monitor will not be reset for the duration of the workout.

WOD 3 - “Red Rover”

For time:

Prowler Push

400m Team Run

Prowler Push 

Prowler Push includes: 

40 feet down (high bar)⁣⁣⁣⁣

40 feet back (low bar)⁣⁣⁣⁣

80 feet down (high bar)⁣⁣⁣⁣

80 feet back (low bar)⁣⁣⁣⁣

Time Cap: 7 minutes

High Bar

1 athlete working at a time

Low Bar

2 athletes working at a time

Male/Male Division

140 lbs + sled

Male/Female Division

120 lbs + sled

Female/Female Division

90 lbs + sled

Score

Time

Flow

At the call of “3,2,1...Go!” the team will move to the prowler and one athlete will begin pushing the prowler using the high bar. Athletes may switch at any time on the high bar push until the first 40 foot segment is complete. The team will then both push the prowler back to the start using the low bar. The team will do another high bar push and low bar push in this same manner to the 80 foot marker, and once the prowler is back at the start, the team will take off on a 400m team run. After the team has completed their team run, they will complete another 40 foot and another 80 foot segment of the prowler in the same fashion as previously. Time will end when the team has completed their final 80 foot segment low bar push across the finish line. This workout is for time. 

Movement Standards

400m Synchro Run. This is a partner 400m run on the designated route. Partners may run at their own pace or speed, but what makes this a “synchro” run is that the both athletes MUST begin and finish the run together.

High Bar. Only ONE athlete may be working at a time on the high bar sled push. The non-working teammate MUST walk behind the working athlete on the high bar sled push. Athletes may switch out at any time on the high bar, but the sled must be at a complete stop before passing the work off to the other athlete.

Low Bar. For the low bar sled push, both athletes must be working on the sled at the same time. Athletes may switch sides on the sled at any time, but athletes must keep all hands on the low bar while pushing the sled.