Battle@BundyFIT 2025

400m Run together (Scaled/Beginner - Athlete A only)

60m Burpee Broad Jumps

400m Run together (Scaled/Beginner - Athlete B only)

70 Sandbag Ground 2 Shoulder

400m Run with Sandbag together

80m Sandbag Lunges

Run to finish line together

TIME CAP - 17 minutes

Sandbag weights: 30/20kg RX, Masters & Intermediate / 20/10kg Scaled/Beginner 

Only runs are completed together (Scaled/Beginner only run together for last run), the other movements are all shared reps as you choose.

Finish time is recorded as slowest athlete to cross finish line.

Standards:

Run - You do not have to run at the same pace as your partner but you must high five before you commence the Burpees, G2S and Lunges. During the sandbag run partners can switch who carries the bag as often as they like.

Burpee Broad Jump - HYROX standard - For the first burpee hands must be behind start line, then all burpees are completed with chest to ground, push back up to feet, take of with both feet simultaneously for the broad jump and land on both feet. When initiating the next burpee, your hands must be no more than one foot-length ahead of where your feet landed. When reaching the turn around line and finish line you must jump over the line to complete the rep.  When changing partners the, go behind the working athlete and commence the next rep.

Sandbag Ground 2 Shoulder - Pick the bag up and touch it to the top of your shoulder then return to ground. Both ends of the bag must touch the ground before starting the next rep. Alternate shoulders.

Sandbag Lunges - Hold the bag however you choose. Step lunge forward, knee must touch the ground and stand up rep, extending hips and knees fully. You CANNOT 'step through' your lunges, you foot must at least tap the ground in the middle showing fully lockout of hips and knees.

10 minutes to accumulate as many rounds and calories of the below:

Partner A - 12 Wall Balls

    10 Toe 2 Bar  (Beginner/Scaled - 10 Knee Raises)

    8 Alternating DB Snatch

Partner B - Row (calories)

Partner A, complete one round of 12, 10, 8.

Partner B, complete calories on the rower.

Athletes rotate after one round of 12, 10, 8.

Score at 10 minutes will be total calories and total rounds + reps completed.

**Beginner/Scaled - Knees Raises instead of T2B

Notes:

- Athlete A must start workout with Wall Ball on the ground and Athlete B seated on rower with hands off the handle until workout starts.

Wall Balls - The wall ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to specified height. If the ball hits low or doesn't hit the wall the rep will not count.

Knee Raises - At the bottom of each rep the heels must be clearly behind the vertical plane of the bar. At the top of the rep, the athlete must raise the knees above the height of the hips. Kipping is allowed.

Toe-2-Bar - At the bottom of each rep the heels must be clearly behind the vertical plane of the bar. Rep is complete when both feet  touch the bar between the hands.

DB Snatch - Dumbbell must alternate and both heads of the dumbbell must touch the ground at the start of each rep. Athlete must achieve full extension of hips, knees and arm with dumbbell locked out overhead or slightly behind the body. The non-lifting arm cannot touch the legs or body during the lift. If a split snatch is used, both feet must return to be in line under the body while the dumbbell is locked out overhead.

10 minutes for both partners to complete:
 
1 rep MAX Clean & Shoulder 2 Overhead
  * Squat or Power
 
Score is combined best lift for each partner.

$200 PRIZE for best FEMALE and MALE lifts on the day

The athlete can use a press or jerk to move the bar from shoulders to overhead. The final position must show fully extended arms, hips and knees with the bar over the centre of the body and feet in a straight line.

For time complete:

3 Rounds:

15 Thrusters (50/35kg)

15 KB Russian Swings (24/16kg)

2 Rounds:

20 Power Cleans

20 Burpee Over Bar

1 Round:

30 Pull-ups

30 Front Rack Alternating BB Lunges

*One person working at one time, share reps as you like.

Time Cap - 15 minutes

KB Russian Swing - rep is complete when KB is parallel to the floor (approx chest height)

Barbell Lunges - Barbell is in front rack position, step forward and lunge so back knee touches the ground. Drive up and move front foot to return to standing position and complete rep extending hips and knees fully. Alternate legs.

For time complete:

3 Rounds:

15 Thrusters (35+ 50/35kg)   (45+ 40/30kg)

15 Pull-ups   (45+ 15 KB Russian Swings (24/16kg))

2 Rounds:

20 Power Cleans

20 Burpee Over Bar

1 Round:

30 Chest-2-Bar    (45+ 30 Pull-Ups)

30 Front Rack BB Lunges

*One person working at one time, share reps as you like.

Time Cap - 15 minutes

Barbell Lunges - Barbell is in front rack position, step forward and lunge so back knee touches the ground. Drive up and move front foot to return to standing position and complete rep extending hips and knees fully. Alternate legs.

For time complete:

3 Rounds:

15 Thrusters (60/42.5kg)

15 Chest 2 Bar

2 Rounds:

20 Power Cleans

20 Burpee Over Bar

1 Round:

30 Bar Muscle-ups

30 Overhead BB Lunges

*One person working at one time, share reps as you like.

Time Cap - 15 minutes

Barbell Lunges - Barbell is locked out overhead, step forward and lunge so back knee touches the ground. Drive up and move front foot to return to standing position and complete rep extending hips and knees fully. Alternate legs.

For time complete:

3 Rounds:

15 Thrusters (35/25kg)

15 KB Russian Swings (16/12kg)

2 Rounds:

20 Deadlifts

20 Burpee Step Over Bar

1 Round:

30 Partner KB Russian Twists

30 Power Cleans

*One person working at one time, share reps as you like.

Time Cap - 15 minutes

KB Russian Swing - rep is complete when KB is parallel to the floor (approx chest height)

Partner KB Russian Twist - Sit back-to-back and pass the kettlebell around to each other. 1 rep is complete circle.