2024 Battle of the Boxes

INDIVUDALS

“Flippity Flop”

AMRAP 3min

Tire flip reps 

Rx: Large tire 

Masters: Medium tire

Open: Small tire

INDIVIDUALS

“Chasin Waterfalls” 

For time: (10min cap)

30ft Handstand walk 

25 pull-ups

10 Single DB devils press 

30ft handstand walk 

20 C2B pull-ups

10 single DB devils press

30ft handstand walk

15 Bar muscle ups 

10 single DB devils press

-Rx: 70/50lb

-Masters: 50/35lb, 10 bar MU

-Open: 50/35lb, 15 ft HS walk. 15 burpee pull-ups instead of MU. 

*HS walk is done in 15’ increments & must be unbroken. IF ATHLETES CANNOT HS WALK; they will complete 16 burpees instead (8 per 15’)

TEAMS

“Flippity Flop”

M/M, F/F pairs

AMRAP 3min

Alternating tire flip reps 

Rx: Large tire 

Masters: Medium tire

Open: Small tire

*each pair will get 3 minutes to get as many reps as possible. Flips MUST alternate athletes each rep. 

“Team Chasin Waterfalls” 

For time: (15min cap)

30ft Waterfall Handstand walk 

50 synchro pull-ups

10 Team synchro 1 DB devils press 

30ft Waterfall handstand walk 

40 synchro C2B pull-ups

10 Team synchro 1 DB devils press

30ft Waterfall handstand walk

30 Bar muscle ups 

10 Team synchro 1 DB devils press

-Rx: 70lb, 50lb, 50lb, 35lb

-Masters: 50lb, 50lb, 35lb, 35lb

-Open: 50lb, 35lb, 35lb, 25lb. 15ft HS walk. 40 non-synchro C2B. 30 synchro burpee pull-ups instead of bar MU. 

*30ft handstand walk must be completed by each athlete 1 at a time going right after previous athlete. 15ft sections MUST be done unbroken. Synchro gymnastics is two athletes going at once. The team may choose ANY two athletes for rig gymnastics work. Bar MU is one athlete working at a time (except Open). All 4 athletes will complete single DB Devils press. Athletes may use any DB so long as all DB are being used. IF AN ATHLETE CANNOT HS WALK; they can take a 12 team synchro burpee penalty instead (6reps for each 15’). 

TEAMS

“The Core Team”

AMRAP 10

M/F pairs

8 Synchro Burpee Box Jump Overs 

12 Syncro Alternating DB snatch 

14 Synchro T2B

Rx: 30”/24”, 70lb/50lb

Masters: 24”/20” (step overs allowed), 50lb/35lb, 12 TTB/round 

Open: 24”/20”, 50lb/35lb, TTB not synchro (1 hangs, 1 works)

M/F pair 1 perform 1 full round while M/F Pair 2 rest. Pairs will TAG and switch after each round. 
Score is total rounds & reps. 

INDIVIDUALS 

“The Core” 

AMRAP 8

8 Burpee Box Jump Overs 

12 Alternating DB snatch 

14 T2B

Rx: 30”/24”, 70lb/50lb

Masters: 24”/20” (step overs allowed), 50lb/35lb, 12 TTB/round 

Open: 24”/20”, 50lb/35lb, 10 TTB/round 

INDIVIDUALS

“Maximum Effort!”

8 minutes total

4 minutes to establish max calorie row

Directly into

4 minutes to establish a max hang clean

All Divisions: Any hang clean is permitted; squat, power, muscle, split. Athletes may take as many attempts as desired. 

INDIVIDUALS

“Maximum Effort!”

8 minutes total

4 minutes to establish max calorie row

Directly into

4 minutes to establish a max hang clean

All Divisions: Any hang clean is permitted; squat, power, muscle, split. Athletes may take as many attempts as desired. 

WORKOUT 2

TEAMS

“Team Maximum Effort!”

8 minutes total

M/M & F/F pairs

4 minutes to establish max calorie row

Directly into

4 minutes to establish a max hang clean

Both M/M and F/F pairs will go at the same time 

All Divisions: One teammate rows at a time, may switch as desired. Any hang clean is permitted; squat, power, muscle, split. Athletes may take as many attempts as desired. 

WORKOUT 2

TEAMS

“Team Maximum Effort!”

8 minutes total

M/M & F/F pairs

4 minutes to establish max calorie row

Directly into

4 minutes to establish a max hang clean

Both M/M and F/F pairs will go at the same time 

All Divisions: One teammate rows at a time, may switch as desired. Any hang clean is permitted; squat, power, muscle, split. Athletes may take as many attempts as desired. 

WORKOUT 3:

TEAMS

“Team Trial by Fire”

AMRAP 10

3 rounds 

M/F Pairs

12/10 Calorie Assault bike

15 Synchro Barbell thrusters 

*tie break

Then AMRAP with remaining time:

15/12 Calorie assault bike

15 synchro barbell thrusters 

-Rx: 95lb,65lb then 115lb/85lb

-Masters/open: 75lb/55lb then 95lb/65lb

*M/F pairs complete 3 full rounds total at lower calories and lower weight. With remaining time, M/F pairs AMRAP at higher calories and higher weight. M/F pairs may switch as desired by TAGGING only after a full round has been completed. Pairs do not have to switch each round. 

WORKOUT 3:

INDIVIDUALS

“Trial by Fire”

AMRAP 8min

15/12 Calorie Assault bike

15 Barbell thrusters 

-Rx: 115lb/85lb

-Masters 95lb/65lb

-Open: 12/10 cal, 12 thrusters (95/65lb)