Detailed standards for the 2016 Battle Royale workouts!


“SUICIDE SWIM” (Individual)

Brought to you by Hershey Orthopedic & Spine Rehabilitation

  • 4 Rounds for Time (7 minute TC)
  • 50m swim
  • 15 hand-release push-ups

One length of the pool is 25 meters.

The athlete will start in the water with two feet touching the wall and one hand on the wall. At the call of 3, 2, 1…GO the athlete can push off the wall and complete the 50m Swim. The 50m swim is down to opposite end of pool, must touch wall and then back. The 50m swim counts as 4 reps. Halfway down, all the way down, halfway back, all the way back are the 4 reps. Feet are allowed to touch the bottom of the pool in the shallow end, flip turns are permitted. Any stroke may be used, athletes may NOT pull or hang on lane lines/side of pool. If an athlete hangs on the lane line/side of pool that segment of the swim will be a “no rep”, they do not need to restart that segment just will not receive credit for it (if workout completed, 1 rep=+:01). The athlete will then climb out of the water, and perform 15 hand release push-ups behind the diving block. Athletes are permitted to use a towel on the pool deck for push-ups.

For the HR Push-ups the athlete starts each rep at the top of a plank, elbows fully extended. At the bottom of each rep, athlete must touch their chest on the ground and raise both hands off the ground before rising to the top of the push-up. 1 rep will be counted when the athlete has gone down and back up to full elbow extension. Hips and shoulders MUST lower and rise off the ground at the same time (NO cobras). Athletes are permitted to bring an extra towel to perform their push-ups on.

When the athlete completes the push-ups they are permitted to slide or jump into water, NO diving. They MUST push off of the wall to start the swim (not jump as far away from the wall and start).

Score=Time the athlete locks out the last push-up (Or time cap plus remaining reps)


“SUICIDE SWIM” (Team)

Brought to you by Hershey Orthopedic & Spine Rehabilitation

  • 6 Rounds for Time (9 minute TC)
  • 50m swim
  • 15 hand-release push-ups
  • Athletes must alternate complete rounds

One length of the pool is 25 meters.

Athlete A will start in the water with two feet touch the wall and one hand on the wall. At the call of 3, 2, 1…GO the athlete can push off the wall and complete the 50m Swim. The 50m swim is down to opposite end of pool, must touch wall and then back. The 50m swim counts as 4 reps. Halfway down, all the way down, halfway back, all the way back are the 4 reps. Feet are allowed to touch the bottom of the pool in the shallow end, flip turns are permitted. Any stroke may be used, athletes may NOT pull or hang on lane lines/side of pool. The athlete will then climb out of the water, and perform 15 hand release push-ups behind the diving block.

For the HR Push-ups the athlete starts each rep at the top of a plank, elbows fully extended. At the bottom of each rep, athlete must touch their chest on the ground and raise both hands off the ground before rising to the top of the push-up. 1 rep will be counted when the athlete has gone down and back up to full elbow extension. Hips and shoulders MUST lower and rise off the ground at the same time (NO cobras). Athletes are permitted to bring an extra towel to perform their push-ups on.

When Athlete A completes the swim and the push-ups they will “tag” Athlete B who will be seated on the edge of the pool or in the water. Athletes MUST alternate rounds. Only sliding or jumping into water is permitted, NO diving. They MUST push off of the wall to start the swim (not jump as far away from the wall and start).

Score=Time Athlete B locks out the last push-up (Or Time cap plus remaining reps)


“TRACK DAY” (Individual)

Brought to you by Frederick Supermarket of Cars

  • 10 minute TC
  • 1 mile run
  • AMRep thrusters in remaining time

RX: 95/65; Masters: 85/55; Scaled: 75/45

Dropping the bar or holding in an illegal resting position will result in a penalty of 5 lateral burpee bar hops. Front rack, overhead, deadlight, and front squat holds are the only acceptable resting positions.

With a 10 minute clock, the athlete will complete a 1 mile run which will consist of 4 laps around the track starting and ending at the athlete’s mat. The time of the mile run will be recorded when both of the athlete’s feet return to their mat. With the remaining time the athlete will complete as many thrusters as possible. The athlete may rest with the barbell overhead, in the front rack, at the top of a deadlift or in a front squat.

After the barbell has left the ground, if it returns to the ground or is held in an illegal resting position, the athlete must perform five lateral burpee bar hops. Resting the bar on the back, or in any squat position other than a front squat is an illegal resting position. Each completed thruster rep will reduce the athlete’s mile time by one second.

Every rep of the thruster must have the athlete pass below parallel where the hip crease is clearly below the top of the knee and finish with the barbell fully locked out overhead with the arms, hips and legs full extended and the bar over the center of the athlete’s body when viewed from profile. When taking the barbell from the ground the first rep may be done in a squat clean fashion.

If the athlete fails to drop the hip crease below the top of the knee, that is a no rep. If the athlete does not lock out the arms at the end of the movement those reps will not count. If the athlete does not finish with the bar over the midline of the body, that is a no rep.

Each repetition of the lateral burpee bar hop begins with the athlete’s chest and thighs touching the ground parallel to the bar. The athlete then jumps over the barbell with two feet. A single foot jump over the barbell will be a no rep. If the athlete fails to touch their chest or thighs to the ground that will be a no rep. The athlete’s hips do not need to be fully extended at the top of this movement.

Each athlete’s score will consist of their completed mile time minus one second for each valid thruster rep. If any athletes do not complete the mile within ten minutes, their score will be recorded as 10:01.


“TRACK DAY” (Team)

Brought to you by Frederick Supermarket of Cars

  • 10 minute TC
  • 1 mile run
  • AMRep thrusters in remaining time

RX: 95/65; Masters: 85/55; Scaled: 75/45

Dropping the bar or holding in an illegal resting position will result in a penalty of 5 lateral burpee bar hops. Front rack, overhead, deadlight, and front squat holds are the only acceptable resting positions. Burpees must be completed within 30 seconds or an additional 5 lateral burpee bar hop penalty will be imposed.

At 3, 2, 1…Go, a 10 minute clock will start. Athlete A will remove the barbell from the ground. Deadlift, front rack, overhead and front squat holds are all legal. Back rack and bottom of squat with barbell on legs are unacceptable.

Athlete B will run 800m, 2 laps around the track starting and ending at the team’s mat.

When Athlete B finishes the run the barbell will be transferred from A to B without touching the ground. At least two hands must be on the barbell at all times. B will continue the barbell hold while A runs his/her 800m.

If the barbell touches the ground or an illegal resting position is used that athlete must perform 5 lateral burpee bar hops. Any burpees incurred will result in the addition of :01 per burpee to the team’s mile time. The athlete has a :30 window to complete the 5 burpees and pick the barbell back up into an acceptable hold or another burpee penalty will be assessed. If one athlete returns to the barbell from the run while the other is performing burpees, the burpees MUST be completed before either the second run or thrusters can be started.

Once the mile is complete the team will perform as many repetitions of the thruster as possible in the remaining time. The ONE barbell still MUST remain off the ground for the entirety of the workout. Reps may be shared any way. Any burpees incurred during the thruster portion may be performed by either (or both) athletes as long as 5 are completed. These will continue to be added to the total time (:01 per burpee). If a team is performing burpees while time expires, the :05 penalty will still be assessed to the team.

Every rep of the thruster must have the athlete pass below parallel where the hip crease is clearly below the top of the knee and finish with the barbell fully locked out overhead with the arms, hips and legs full extended and the bar over the center of the athlete’s body when viewed from profile. When taking the barbell from the ground (after a burpee penalty) the first rep may be done in a squat clean fashion. Hang squat clean is acceptable when beginning a thruster rep after a transition from one athlete to another.

If the athlete fails to drop the hip crease below the top of the knee, that is a no rep. If the athlete does not lock out the arms at the end of the movement those reps will not count. If the athlete does not finish with the bar over the midline of the body, that is a no rep.

Each repetition of the burpee starts with the athlete’s chest and thighs touching the ground while lying parallel to the bar. The athlete then jumps over the barbell, a two foot take off is required. A single foot jump over the barbell will not count. If the athlete fails to touch their chest and thighs to the ground that is a no rep. Hips DO NOT have to be fully extended when jumping over the bar.

Score=Mile Time minus :01 for each thruster plus :01 for each burpee


“SELECT PT CHALLENGE” (Individual)

Brought to you by Select Physical Therapy

  • AMRAP 8
  • 30 calorie row
  • 30 box jump overs (24/20 all divisions)
  • 30 double unders (scaled: singles)
  • 30 American KB swings (RX: 32/24; Masters: 24; Scaled: 16/12)

This workout is an AMRAP, the athlete will complete as many reps as possible in the time constraint. All reps of one movement must be completed before moving on to the next.

The athlete will begin on the rower. Feet may be strapped in, monitor on, but hands MUST be off the handle until the clock starts. The athlete must stay seated on the rower with feet strapped in until the calorie count hits 30. Leaving the rower early will result in a 2 rep penalty (subtraction). If the athlete reaches the rower in a subsequent round the judge (or head judge) may turn the monitor on.

For the box jump overs both feet must leave the ground together and land on top of the box, then the athlete can step or jump down on the opposite side of the box. The hips DO NOT have to be fully extended on the box. The athlete may jump facing or lateral to the box. Step-ups ARE NOT ALLOWED. Taking off with one foot will be a no rep, jumping over the box without feet touch the top is also not allowed.

All athletes are responsible for supplying their own jump rope. The rope must pass under the athlete’s feet twice (once for scaled) before they land. Only forward rotation of the rope is permitted. Two foot take off and landing for all style of jump rope, you may NOT alternate feet.

The kettlebell swing will begin with the bottom of the bell passing behind the athlete’s heels, the rep will finish when the bottom of the kettlebell is facing the ceiling with the arms, hips and legs and full extension and the kettlebell in a vertical line over the body. The kettlebell is NOT to be dropped, a 2 rep penalty (subtraction) will be assessed for any KB that is dropped to the ground.

Score=total number of reps completed


“SELECT PT CHALLENGE” (Team)

Brought to you by Select Physical Therapy

  • AMRAP 10
  • 60 calorie row
  • 60 box jump overs (24/20 all divisions)
  • 60 double unders (scaled: singles)
  • 60 American KB swings (RX: 32/24; Scaled: 16/12)
  • Reps split any way

This workout is an AMRAP, the team will complete as many reps as possible in the time constraint. All reps of one movement must be completed before moving on to the next, only one athlete may work at a time. The reps for this workout may be split any way between partners.

One athlete will begin on the rower. Feet may be strapped in, monitor on, but hands MUST be off the handle until the clock starts. The athlete rowing the final calorie must stay seated with feet in the straps on the rower until the calorie count hits 60. The team is responsible for resetting the rower in subsequent rounds.

For the box jump overs both feet must leave the ground together and land on top of the box, then the athlete can step or jump down on the opposite side of the box. The hips DO NOT have to be fully extended on the box. The athlete may jump facing or lateral to the box. Step-ups ARE NOT ALLOWED. Taking off with one foot will be a no rep, jumping over the box without feet touch the top is also not allowed.

All athletes are responsible for supplying their own jump rope. The rope must pass under the athlete’s feet twice (once for scaled) before they land. Only forward rotation of the rope is permitted. Two foot take off and landing for all style of jump rope, you may NOT alternate feet.

The kettlebell swing will begin with the bottom of the bell passing behind the athlete’s heels, the rep will finish when the bottom of the kettlebell is facing the ceiling with the arms, hips and legs in full extension and the kettlebell in a vertical line over the body. The kettlebell is NOT to be dropped, a 2 rep penalty (subtraction) will be assessed for any KB that is dropped to the ground.

ALL transitions from one athlete to another MUST be indicated by a hand slap. For instance if one athlete is finishing the KB swings, the other athlete may be ready on the rower but cannot begin until the athlete swinging runs and “tags” their hand.

Score=total number of reps completed


“R.I.P. GRIP” (Individual)

  • 10 minute TC
  • 10-9-8-7-6-5-4-3-2-1:
    • Pull-up + T2B complex (Scaled: T2B)
  • 1-2-3-4-5-6-7-8-9-10
    • Power Clean (RX: 155/105; Masters: 135; Scaled: 115/85)

NO CHALK ALLOWED. Use of chalk by any athlete will result in immediate disqualification from the event.

The athlete will start underneath the rig. At 3-2-1,GO…they may jump or step up to pull-up bar. They will complete 10 pull-up + T2B (or T2B for scaled) and then move to their barbell to complete 1 Power Clean. They will continue following the rep scheme of pull-up + t2b decreasing by 1 rep each round and power cleans increasing by 1 rep until all reps are complete or the time cap has been reached.

Pull-up + T2B
The athlete must go from a full hang to the chin over the horizontal plane of the bar, and then return to full extension at the bottom with the feet being brought back behind the bar and the body; then the athlete must have both feet come in contact with the bar at the same time inside the hands. Any grip is permitted. The athlete may not drop off the rig between the pull-up and the T2B or it will result in a NO REP and the pull-up will have to be completed again to restart that rep. The pull-up must be completed correctly before the T2B can be attempted or it will result in a no rep. If the pull-up is completed and the athlete is no repped on the T2B they MAY attempt the T2B again as long as they have not dropped off of the rig. The pull-up + T2B combination is 1 rep on the score card, NOT counted separately.

T2B (Scaled)
The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come in contact with the bar at the same time inside the hands to complete the rep. Any grip is permitted.

Power Clean
The barbell will start on the ground (mat). A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended and the feet in line and the elbows in front of the bar. Touch and go is permitted as long as there is no bouncing of the barbell.

Score
Score is the time the final clean is completed (barbell in front rack, elbows in front, hips and knees extended). Any reps not completed in the time cap will be added to the time cap, 1 rep=:01.


“R.I.P. GRIP” (Team)

  • 10 minute TC
  • 20-18-16-14-12-10-8-6-4-2:
    • Pull-up + T2B complex (Scaled: T2B)
  • 2-4-6-8-10-12-14-16-18-20:
    • Power Clean (RX: 155/105; Masters: 135; Scaled: 115/85)
  • Split reps any way

NO CHALK ALLOWED. Use of chalk by any athlete will result in immediate disqualification from the event.

The team will start underneath the rig. At 3-2-1,GO…one athlete may jump or step up to pull-up bar. They will complete 20 pull-up + T2B (or T2B for scaled) and then move to their barbell to complete 2 Power Cleans. They will continue following the rep scheme of pull-up + t2b decreasing by 2 reps each round and power cleans increasing by 2 rep until all reps are complete or the time cap has been reached. The athletes may share the reps ANY WAY, but only ONE ATHLETE MAY WORK AT A TIME, all transitions from one athlete working to another athlete working will be indicated by a hand slap. So if one athlete is finishing on the rig, the other can be ready at the barbell but the athlete from the rig must run and “tag” their partner in.

Pull-up + T2B
The athlete must go from a full hang to the chin over the horizontal plane of the bar, and then return to full extension at the bottom with the feet being brought back behind the bar and the body; then the athlete must have both feet come in contact with the bar at the same time inside the hands. Any grip is permitted. The athlete may not drop off the rig between the pull-up and the T2B or it will result in a NO REP and the pull-up will have to be completed again to restart that rep. The pull-up must be completed correctly before the T2B can be attempted or it will result in a no rep. If the pull-up is completed and the athlete is no repped on the T2B they MAY attempt the T2B again as long as they have not dropped off of the rig. The pull-up + T2B combination is 1 rep on the score card, NOT counted separately.

T2B (Scaled)
The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come in contact with the bar at the same time inside the hands to complete the rep. Any grip is permitted.

Power Clean
The barbell will start on the ground (mat). A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended and the feet in line and the elbows in front of the bar. Touch and go is permitted as long as there is no bouncing of the barbell.

Score
Score is the time the final clean is completed (barbell in front rack, elbows in front, hips and knees extended). Any reps not completed in the time cap will be added to the time cap, 1 rep=:01.