COMPETITION WODs

WOD 1 - TIME CAP: 12:00 (RX)

REPS: 18-12-6-6-12-18
MOVEMENTS: DL, Bar Facing Burpees, T2B

ONE ATHLETE WORKING AT A TIME:
PARTNER A
18 Deadlifts (225/155)
18 Bar Facing Burpees
18 Toes to Bar

PARTNER B
12 Deadlifts (225/155)
12 Bar Facing Burpees
12 Toes to Bar

PARTNER A
6 Deadlifts (225/155)
6 Bar Facing Burpees
6 Toes to Bar

PARTNER B
6 Deadlifts (225/155)
6 Bar Facing Burpees
6 Toes to Bar

PARTNER A
12 Deadlifts (225/155)
12 Bar Facing Burpees
12 Toes to Bar

PARTNER B
18 Deadlifts (225/155)
18 Bar Facing Burpees
18 Toes to Bar

WOD 1 - TIME CAP: 12:00 (SC)

REPS: 18-12-6-6-12-18
MOVEMENTS: DL, Bar Facing Burpees, Hanging Knee Raises

ONE ATHLETE WORKING AT A TIME:
PARTNER A
18 Deadlifts (185/105)
18 Bar Facing Burpees
18 Hanging Knee Raises

PARTNER B
12 Deadlifts (185/105)
12 Bar Facing Burpees
12 Hanging Knee Raises

PARTNER A
6 Deadlifts (185/105)
6 Bar Facing Burpees
6 Hanging Knee Raises

PARTNER B
6 Deadlifts (185/105)
6 Bar Facing Burpees
6 Hanging Knee Raises

PARTNER A
12 Deadlifts (185/105)
12 Bar Facing Burpees
12 Hanging Knee Raises

PARTNER B
18 Deadlifts (185/105)
18 Bar Facing Burpees
18 Hanging Knee Raises

WOD 2 - CHIPPER - TIME CAP: 14:00 (RX)

REPS: 200-60-40-20-200
MOVEMENTS: Double Unders, Power Cleans, Lunges, Shoulder to Overhead

200 Double Unders
60 Power Cleans (135/95)
40 Front Rack Lunges (135/95)
20 Shoulder to Overhead (135/95)
200 Double Unders

Details:
Double Unders - Must switch every 50, while partner holds barbell in front rack.
Power Cleans - Must alternate every 10 reps
Front Rack Lunges - Must alternate every 10 reps
Shoulder to Overhead - Must alternate every 10 reps
Double Unders - Must switch every 50, while partner holds barbell in front rack.

WOD 2 - CHIPPER - TIME CAP: 14:00 (SC)

REPS: 200-60-40-20-200
MOVEMENTS: Single Unders, Power Cleans, Lunges, Shoulder to Overhead

200 Single Unders
60 Power Cleans (95/65)
40 Front Rack Lunges (95/65)
20 Shoulder to Overhead (95/65)
200 Single Unders

Details:
Single Unders - Must switch every 50, while partner holds barbell in front rack.
Power Cleans - Must alternate every 10 reps
Front Rack Lunges - Must alternate every 10 reps
Shoulder to Overhead - Must alternate every 10 reps
Single Unders - Must switch every 50, while partner holds barbell in front rack.

WOD 3 - AMRAP - TIME CAP: 8:00 (RX)

REPS: 3-6-9-12-15.....
MOVEMENTS: Kettlebell Snatch, Handstand Push-Ups, Box Jumps

Ascending ladder of:
3 Alternating Kettlebell snatch (70/53)
3 Handstand Push-Ups
3 Box Jumps (24/20)
6 Alternating Kettlebell snatch (70/53)
6 Handstand Push-Ups
6 Box Jumps (24/20)
9 Alternating Kettlebell snatch (70/53)
9 Handstand Push-Ups
9 Box Jumps (24/20)
12 Alternating Kettlebell snatch (70/53)
12 Handstand Push-Ups
12 Box Jumps (24/20
15 Alternating Kettlebell snatch (70/53)
15 Handstand Push-Ups
15 Box Jumps (24/20)
And so on.....

Details:
Alt KB Snatch - Every rep start on the ground and ends when locked out overhead. Must alternate arms for every rep. Athletes can switch as often as they like.
Handstand Push-Ups - Hands and head will be on a level surface. HSPUs will be done in a standard 24x36 area. Hands and Feet must stay within the 24x36 area. Athletes can switch as often as they like.
Box Jumps - With a two foot take off, Athletes must land on the box with both feet and extend their hips and knees for the rep to count. Athletes can switch as often as they like.

WOD 3 - AMRAP - TIME CAP: 8:00 (SC)

REPS: 3-6-9-12-15.....
MOVEMENTS: Kettlebell Swings, Push-Ups, Box Jumps

Ascending ladder of:
3 Kettlebell Swings (53/35)
3 Push-Ups
3 Box Jumps (24/20)
6 Kettlebell Swings (53/35)
6 Push-Ups
6 Box Jumps (24/20)
9 Kettlebell Swings (53/35)
9 Push-Ups
9 Box Jumps (24/20)
12 Kettlebell Swings (53/35)
12 Push-Ups
12 Box Jumps (24/20
15 Kettlebell Swings (53/35)
15 Push-Ups
15 Box Jumps (24/20)
And so on.....

Details:
KB Swing - this is a traditional American swing, the bell is swung back between the legs, passing behind the knees. The finish position is with the shoulders and elbows locked out overhead, with the bell vertical over the feet.
Push-Ups - Push-Ups will be done with a 45# plate under each hand. The rep will start (and end) with only the Athlete's feet touching the ground and with their hands touching the plate. Essentially the body will be in a plank position throughout the entire rep. No snaking. The 45# plate tested was a Hi-Temp Bumper plate. If you do not have one, then the height of your plates should be 4" or higher. Athletes can switch as often as they like.
Box Jumps - With a two foot take off, Athletes must land on the box with both feet and extend their hips and knees for the rep to count. Athletes can switch as often as they like. Step ups and step downs are allowed for scaled.

WOD 4 - Sandbag Run - TIME CAP: 10:00 (RX)

REPS: 60-800m-60
MOVEMENTS: Chest to Bar Pull-Ups, Sandbag Run, Wall Balls

60 Chest to Bar Pull-Ups
800m 50# Sandbag Run
60 Wallballs 20#-10'/14#-9'

Details:
C2B Pull-Ups - Athletes can split the 60 reps and switch as often as they like.
Sandbag Run - Both Athletes run 800 meters. Each Athlete must run 400 meters with the sandbag and 400 meters without. They will switch the sandbag at the midway point. Both men and women will use 50# bags.
Wall Balls - Athletes can split the 60 reps and switch as often as they like. The men will throw a 20# ball to a 10' target and the women will throw a 14# ball to a 9' target.

WOD 4 - Sandbag Run - TIME CAP: 10:00 (SC)

REPS: 60-800m-60
MOVEMENTS: Pull-Ups, Sandbag Run, Wall Balls

60 Pull-Ups
800m 50# Sandbag Run
60 Wallballs 20#-10'/14#-9'

Details:
Pull-Ups - Athletes can split the 60 reps and switch as often as they like. Athletes performing banded pull-ups will place below athletes performing unassisted pull-ups.
Sandbag Run - Both Athletes run 800 meters. Each Athlete must run 400 meters with the sandbag and 400 meters without. They will switch the sandbag at the midway point. Both men and women will use 50# bags.
Wall Balls - Athletes can split the 60 reps and switch as often as they like. The men will throw a 20# ball to a 10' target and the women will throw a 14# ball to a 9' target.

DIVISION MOVEMENTS

Note: These are movements likely to be seen in the workouts and these are the minimum weights to be performed.

RX

  • Deadlift 225/155
  • Chest 2 Bar Pull ups
  • Toes 2 Bar
  • Kettlebell Snatches 70/53
  • Bar Facing Burpees
  • Shoulder 2 Overhead 135/95
  • Double Unders
  • Wallballs 20/14#
  • Power Clean 135/95
  • Run
  • Handstand Push ups
  • Front Rack Lunges 135/95
  • Box Jumps 24/20”
  • Row

SCALED

  • KB Swings 53/35
  • Shoulder 2 Overhead 95/65
  • Box Jumps/ Step ups 24/20
  • Row
  • Deadlift 185/105
  • Knees 2 Chest
  • Bar Facing Burpees
  • Pull ups
  • Front Rack Walking Lunges 95/65
  • Single jumps
  • Run
  • Wallballs 20/14
  • Power Clean 95/65
  • Push ups

COMPETITION WORKOUTS

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MENS

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WOMENS

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MIXED

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ABOUT US

The Battle of the Barbells is a functional fitness event company based in Middle Tennessee. We have held successful 1 day/2 day/Individual/Team competitions since 2013. Since that time, our events have grown from 67 athletes to over 300 athletes. Our competitors consisted of CrossFit Games, Regional, GRID athletes as well as athletes new to the functional fitness community.