2025 Battle of the Boxes Teams of 2- December

4 Rep Max Bench Press

Workout Flow:

21-15-9-9-15-21

Dumbbell Front Squats

Toes to Rings

*Athletes Alternate Rounds

RX & Masters 35+ 50/35

Scaled & Masters 45+ 35/25

*Scaled Ring Knee Raises

2:00 rest

4:00 to establish a 4 rep max bench press

At 3,2, 1 go, Athlete A does 21 dumbbell front squats into 21 toes to rings, Athlete B performs 15 front squats and 15 toes to rings, Athlete A does 9 front squats and 9 toes to rings, Athlete B does 9 front squats into 9 toes to rings, Athlete A does 15 front squats into 15 toes to rings, Athlete B does 9 front squats into 9 toes to rings. The Athletes must tag out at the start mat each time.  Score is the time completed.

At the 10:00 mark all athletes will Rest 2:00 

At the 12:00 mark, Both athletes will have 4:00 to establish a 4 rep max bench press.  

This workout has 2 scores.  Score one time completed in the front squats and twos to rings.  Score two is the total of each athletes highest 4 rep max.

Dumbbell Front Squats:  Athletes may not rest the dumbbells on their shoulders or behing their head.  They must hold in a front rack position with their hands on the dumbbells at all times.  If the athlete drops the dumbbells, they will recieve a 20 second penalty per drop.  

Toes to Rings:  Both feet must touch the rings and the same time.  The feet must pass behind the rings in the back swing.  Arms must be in a deadhang with feet off the ground.  Teammates can assist partners to the rings.  Athletes may not use the rig, boxes or mats to jump to the rings.

Bench Press: The athletes must begin in a lock out position above their chest.  The bar must touch the chest each rep with their butt in contact with the bench and their feet on the floor.  If the butt lifts off the bench and/or the feet off the floor, it will be a no rep.  Athlete must complete 4 consecutive reps.  If a rep is missed, the attempt is over and must re rack.  Teammate must be behind the rack spotting the lift.  If the teammates hands touch the barbell during their partners lift, that is a no rep.

For 16 Minutes:

2000 m Concept 2 Bike (split as needed)

20 Synchro Box Jump Overs (scaled: step overs)

1000 m Row (split as needed)

20 Chest to Bar Pullups (scaled Ring Rows)

800 m Run (each athlete must run 400m)

*tie break time here*

into:

AMRAP

Ring Muscle Ups (scaled Ring Pull Ups)

Score is total Ring Muscle Ups or Ring Rows, each partner has a minimum work requirement of 5 attempts with the minimum work requirement completing 1. 

Workout Flow:

21-15-9-9-15-21

Dumbbell Front Squats

Toes to Rings

*Athletes Alternate Rounds

RX & Masters 35+ 50/35

Scaled & Masters 45+ 35/25

*Scaled Ring Knee Raises

2:00 rest

4:00 to establish a 4 rep max bench press

At 3,2, 1 go, Athlete A does 21 dumbbell front squats into 21 toes to rings, Athlete B performs 15 front squats and 15 toes to rings, Athlete A does 9 front squats and 9 toes to rings, Athlete B does 9 front squats into 9 toes to rings, Athlete A does 15 front squats into 15 toes to rings, Athlete B does 9 front squats into 9 toes to rings. The Athletes must tag out at the start mat each time.  Score is the time completed.

At the 10:00 mark all athletes will Rest 2:00 

At the 12:00 mark, Both athletes will have 4:00 to establish a 4 rep max bench press.  

This workout has 2 scores.  Score one time completed in the front squats and twos to rings.  Score two is the total of each athletes highest 4 rep max.

Dumbbell Front Squats:  Athletes may not rest the dumbbells on their shoulders or behing their head.  They must hold in a front rack position with their hands on the dumbbells at all times.  If the athlete drops the dumbbells, they will recieve a 20 second penalty per drop.  

Toes to Rings:  Both feet must touch the rings and the same time.  The feet must pass behind the rings in the back swing.  Arms must be in a deadhang with feet off the ground.  Teammates can assist partners to the rings.  Athletes may not use the rig, boxes or mats to jump to the rings.

Bench Press: The athletes must begin in a lock out position above their chest.  The bar must touch the chest each rep with their butt in contact with the bench and their feet on the floor.  If the butt lifts off the bench and/or the feet off the floor, it will be a no rep.  Athlete must complete 4 consecutive reps.  If a rep is missed, the attempt is over and must re rack.  Teammate must be behind the rack spotting the lift.  If the teammates hands touch the barbell during their partners lift, that is a no rep.

For Time:

45 Clean and Shoulder to Overhead Weight 1

30 Clean and Shoulder to Overhead Weight 2

15 Clean to Shoulder to Overhead Weight 3

RX & Masters 35+

Weight 1: 135/95

Weight 2: 185/125

Weight 3: 225/155

Scaled & Masters 45+

Weight 1: 95/65

Weight 2: 135/95

Weight 3: 155/125

Masters 55+

Weight 1: 75/45

Weight 2: 115/75

Weight 3:  135/95

At 3, 2,1, athletes will advance forward to begin their 45 clean to shoulder to overhead. Every 15 reps the bar will advance forward. The athletes will then move to the heavier barbell to complete 30 reps, advancing the bar forward after 15.  Then the athletes will complete the set of 15.  The athletes will then run across the finish line for their completion time. The rep is complete when the barbell is clealy locked out overhead with the hips and knees locked out. Reps can be split up however you would like.   Athletes must be standing on the same side of the barbell (not facing each other).