Battle Cancer Fit London

Onsite Competition for Teams

Event description

Returning for the second year to Olympia London, Battle Cancer is primed and ready for another throwdown in the UK’s capital. One of our largest events, Battle Cancer London 2019 is set to rival the last with space for even more athletes, vendors, interactive charity pop-ups, creative workouts and more.

No qualifiers, no advanced gymnastics, and no extreme standards, our workouts are designed so that professional athletes may compete next to experienced gym-goers, first-timers and cancer survivors. 

Standards are as follows for men/women, all weights are in kilograms:

Kettlebell 24/16, Dumbbell 20/15, Plates 20/15, Slam Balls 50/30, Wall Balls 9/6

Spectate for free!

If one of the team is injured or unable to compete for any reason, you can just bring a replacement on the day. We only ask that the new athlete or athletes sign a waiver to compete. We cannot change the t-shirt size requested. Teams of four only - no extra substitutes.

Sorry, we don't offer refunds under any circumstances but you’re welcome to sell your ticket to another team.

Scoring: For Time: Fastest is Better | Time Cap: 8

WOD 1
8 min AMRAP

 

Part A

Score = For Time

10 Rounds

1 Length Bag Run

20 Bag Jumps 

1 Length Bag Run Back


 

Into Part B

Score = Reps

Max Bag Toss Length Time Remaining 


 

WOD Notes:

Part A

One pair (two athletes) must run down the lane with the strong bag. 
At the end of the lane, drop the strong bag to the floor and complete 10 strong bag hops each. Pick it up and head back to the start bay. 
Once back, the next two athletes grab the strong bag and complete round 2.
10 rounds must be completed for time. Pairs are interchangable. 
 

Part B

In the time remaining, the team must complete as many bag toss lengths as possible.
The bag must be picked up and thrown forwards from a standing position. Bag can be thrown over the shoulder, pressed from the chest, or swung and thrown. As long as the thrower is stood still.

Scoring: For Repetitions: More is Better

WOD 1
8 min AMRAP

 

Part A

Score = For Time

10 Rounds

1 Length Bag Run

20 Bag Jumps 

1 Length Bag Run Back


 

Into Part B

Score = Reps

Max Bag Toss Length Time Remaining 


 

WOD Notes:

Part A

One pair (two athletes) must run down the lane with the strong bag. 
At the end of the lane, drop the strong bag to the floor and complete 10 strong bag hops each. Pick it up and head back to the start bay. 
Once back, the next two athletes grab the strong bag and complete round 2.
10 rounds must be completed for time. Pairs are interchangable. 
 

Part B

In the time remaining, the team must complete as many bag toss lengths as possible.
The bag must be picked up and thrown forwards from a standing position. Bag can be thrown over the shoulder, pressed from the chest, or swung and thrown. As long as the thrower is stood still.

Scoring: For Time: Fastest is Better | Time Cap: 10

WOD 2
10 min AMRAP

 

Part A

Score = For Time

50 Shuttle Sprints (1 working, 3 resting)

100 Burpees Over Bag (1 working, 3 resting)

50 Bag Over Shoulder (2 working, 2 resting)

*One resting athlete must be held off the ground at all times until Part A is complete

 

Part B

Score = Reps

Max Synchro Squats (2 working, 2 resting)

*Strong Bag must be held off the ground by the resting athletes

 

Notes:


50 shuttle sprints

One athlete runs out, touches the ground with one hand across the line at the end of the lane and runs back. 
Once they touch the floor across the line at the starting bay, the next athlete can head out. 
Athletes can tag in and out as often as they wish until the 50 reps are completed.

 

Burpee Over Bag

One athlete at a time drops to the floor chest to the ground. From the ground, jump or step back up and jump or step laterally over the bag.
Athletes can tag in and out as often as they wish until the 100 reps are completed.
 

Bag Over Shoulder. 

One athlete (or two females in an all female team) pick up the strong bag from the floor to their shoulder, dropping it over their shoulder back to the ground. 
Athletes can tag in and out as often as they wish until the 50 reps are completed.
One resting athlete must be held off the ground throughout Part A for reps to count.
 

Part B


Max Squats

Two athletes must squat below parallel and return to full extension. The synchronising is at the full extension. 
Athletes can tag in and out as often as they wish. 
The bag must be held off the ground by the resting athletes for the squats to count. 

Scoring: For Repetitions: More is Better

WOD 2
10 min AMRAP

 

Part A

Score = For Time

50 Shuttle Sprints (1 working, 3 resting)

100 Burpees Over Bag (1 working, 3 resting)

50 Bag Over Shoulder (2 working, 2 resting)

*One resting athlete must be held off the ground at all times until Part A is complete

 

Part B

Score = Reps

Max Synchro Squats (2 working, 2 resting)

*Strong Bag must be held off the ground by the resting athletes

 

Notes:


50 shuttle sprints

One athlete runs out, touches the ground with one hand across the line at the end of the lane and runs back. 
Once they touch the floor across the line at the starting bay, the next athlete can head out. 
Athletes can tag in and out as often as they wish until the 50 reps are completed.

 

Burpee Over Bag

One athlete at a time drops to the floor chest to the ground. From the ground, jump or step back up and jump or step laterally over the bag.
Athletes can tag in and out as often as they wish until the 100 reps are completed.
 

Bag Over Shoulder. 

One athlete (or two females in an all female team) pick up the strong bag from the floor to their shoulder, dropping it over their shoulder back to the ground. 
Athletes can tag in and out as often as they wish until the 50 reps are completed.
One resting athlete must be held off the ground throughout Part A for reps to count.
 

Part B


Max Squats

Two athletes must squat below parallel and return to full extension. The synchronising is at the full extension. 
Athletes can tag in and out as often as they wish. 
The bag must be held off the ground by the resting athletes for the squats to count. 

Scoring: For Repetitions: More is Better

WOD 3

Score = Reps

8 min AMRAP

Indian Relay:

15/10 Cal Row

1 length Dumbbell Lunge

Run the dumbbell back to the start of the lane for the next person to be able to start lunging

 

Indian Relay:

An Indian relay works in a cycle where no athlete can be overtaken. Each movement must be completed before the next athlete can start. 
Athlete 1 completes 15/10 cal row. Once done, they begin the dumbbell lunge and are replaced on the rower by Athlete 2. 
Once Athlete 2 finishes the 15/10 cal row, they are ready to lunge. They can only start lunging once Athlete 1 returns with the dumbbell.
Athlete 3 and 4 continue in the same way. 
A round is marked each time an athlete finishes the lunge length at the top of the lane.
 

Row Cal:

Athlete rows until 15 Cal (male) or 10 Cal (female) has been completed.

 

Dumbbell Lunge:

Dumbell can be held in any way. Knee must make contact with the ground and the athlete must reach full extension at the knee and hip before stepping again.

 

 

Scoring: For Time: Fastest is Better | Time Cap: 10

WOD 4

10 min AMRAP

Part A

Score = For Time / or reps if uncompleted

For time

50-40-30-20-10

Synchro Plate Thrusters (Pair 20kg Male 15kg Female)

10 Dumbbell Snatch each athlete

Between the competition of each round team must advance forward


Part B

10 min AMRAP

Max Meter Row


Part A and Part B run simultaneously (at the same time) 

 

Synchro Plate Thruster

Two athletes squat below parallel holding a plate each at face height. Stand to full extension finishing with the plate overhead with arms locked out. Synchronising is at the top.

Dumbbell Snatch

Starting with both heads of the dumbbell touching the ground, athletes must move it to full extension overhead to finish the rep. 
Athlete can choose to use either arm. It doesn’t matter how the dumbbell gets from the ground to overhead as long as one arm is used - clean and press, muscle snatch etc.
*after each round of dumbbell snatch, athletes will progress along the markers up the lane


Part B Row

The resting athletes complete the max meter row.
Throughout the 10 minute AMRAP teams can tag in and out to row as many meters as possible.

 

Scoring: For Repetitions: More is Better

WOD 4

10 min AMRAP

Part A

Score = For Time / or reps if uncompleted

For time

50-40-30-20-10

Synchro Plate Thrusters (Pair 20kg Male 15kg Female)

10 Dumbbell Snatch each athlete

Between the competition of each round team must advance forward


Part B

10 min AMRAP

Max Meter Row


Part A and Part B run simultaneously (at the same time) 

 

Synchro Plate Thruster

Two athletes squat below parallel holding a plate each at face height. Stand to full extension finishing with the plate overhead with arms locked out. Synchronising is at the top.

Dumbbell Snatch

Starting with both heads of the dumbbell touching the ground, athletes must move it to full extension overhead to finish the rep. 
Athlete can choose to use either arm. It doesn’t matter how the dumbbell gets from the ground to overhead as long as one arm is used - clean and press, muscle snatch etc.
*after each round of dumbbell snatch, athletes will progress along the markers up the lane


Part B Row

The resting athletes complete the max meter row.
Throughout the 10 minute AMRAP teams can tag in and out to row as many meters as possible.

 

Scoring: For Repetitions: More is Better

TO BE ANNOUNCED ON THE DAY

Scoring: For Repetitions: More is Better

TO BE ANNOUNCED ON THE DAY