2023 BATTLE CANCER CHALLENGE

Freedom (RX’d)
Teams of 2
15:00 AMRAP
Partner 1: 250/200m Row
Partner 2: 200m Run
100 Double Unders (split between partners – you go/I go)
15 Synchro Toes to Bar
20 Strict Handstand Pushups (split between partners – you go/I go)

*On round 1, P1 will Row and P2 will Run. Once completed, teams will move to double unders. In the following round, P2 will row, and P1 will run.

Scoring the Run/Row:
Row = 4 reps (every 50/40m = 1 rep)
Run = 4 reps (every 50m = 1 rep)

Freedom (RX’d)

4 sets, with a new set starting every 4 minutes.

At 0:00 & 8:00
3:00 Amrap
30/24 Calorie Row
Max Bench Press (115/80)
-rest 1:00-

At 4:00 & 12:00
3:00 Amrap
30/24 Calorie Row
Max Push Ups
-Rest 1:00-
*Score all bench reps as score 1 and all push up reps as score 2

Workout:  Be a Goldfish

Freedom (RX’d)

21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each round-

Workout:  Roy Kent + Jamie Tartt

Freedom (RX’d)

5 Sets:
12/10 Calorie Air Bike
4 Wall Walks
12/10 Calorie Air Bike
-rest 1:1 between sets-

Workout:  Ted Lasso

Freedom (RX’d)

2 sets:
6:00 AMRAP
3x50ft Shuttle Runs
10 Pull-ups
3x50ft Shuttle Runs
15 V-ups
-Rest 3:00 between sets-

Workout: Open 16.3

Freedom (RX’d)

16.3
7:00 AMRAP
10 Power Snatch (75/55)
3 Bar Muscle Ups

*Scaling/Modifications coached in class

Workout: Hanson

Freedom (RX’d)

4 Rounds
400m Run
40 Air Squats

*Scaling/Modifications coached in class

Workout: New Kids on the Block

Freedom (RX’d)

21-15-9*
Calorie Air Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9*
Calorie Air Bike
15-12-9
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8

*Scaling/Modifications coached in class

Workout: Boyz II Men

Freedom (RX’d)

Every 6:00 ( 5 sets)
15/12 Calorie Row
6 Burpee Box Get Over (48/40) (OR 10 Burpee Box Jump Over 24/20)
12/10 Calorie Row
6 Burpee Box Get Over (48/40)(OR 10 Burpee Box Jump Over 24/20)
9/7 Calorie Row

*Scaling/Modifications coached in class

Workout: Backstreet Boys

Freedom (RX’d)

2 Rounds
100 Double Unders
25 Overhead Squats (95/65)
100 Double Unders
25 Toes to Bar

*Scaling/Modifications coached in class