Battle at the Rock 2025

3 rounds for time : 18 min cap 

RX -

3 rounds of the below couplet:

20/15 Hand stand push ups 

20 Dumbbell Snatch 70/50

Into 1 set :

50/40 Echo bike cals shared 

Into 2 rounds of the below couplet:

30 Box jump overs 30/24

20/15 bar muscle ups 

Into 1 set:
50/40 Echo bike cals 

Into 1 set:

50 Over head squats 135/95

INTERMEDIATE - 

3 rounds of the below couplet:

15/12 Hand stand push ups 

20 Dumbbell Snatch 50/35

Into 1 set :

40/30 Echo bike cals shared 

Into 2 rounds of the below couplet:

30 Box jump overs 24/20

20 Chest to bar pull ups 

Into 1 set:
40/30 Echo bike cals 

Into 1 set:

50 Over head squats 115/75

SCALED - 

3 rounds of the below couplet:

6 Wall Walks 

20 Dumbbell Snatch 35/25

Into 1 set :

30/20 Echo bike cals shared 

Into 2 rounds of the below couplet:

30 Box jump overs 24/20

20 Feet above hip crease (knee raises but heels must be higher than hip not just the knee)

Into 1 set:
30/20 Echo bike cals 

Into 1 set:

50 Over head squats 95/65

Movement standards :

Hand Stand Push Up - athlete must begin locked out at the top of the rep and then will touch head to the ground completing the rep fully locked out - shoulders and hips in line with butt off the wall. If you fall away from the wall before showing control of the rep in a locked out position you will receive a no rep. Ab mat will be provided for all divisions 

Wall Walk - CF open standards 

Tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. The line must be 2 inches wide.

Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.  At the start and finish of each rep, both hands must be in front of the tape line.  No part of the hand may be touching the line. Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.  The fingers may NOT be touching the tape line. On the descent, the feet must remain on the wall until both hands are in front of the tape line. No part of the hand may be touching the line. The rep is credited when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground

Dumbbell Snatch- Each rep starts with both heads of the dumbbell on the ground.  Lift the dumbbell overhead in one motion. A partial squat in the receiving position is allowed but NOT required. The rep is credited when:  Knees, hips, and elbow of the working arm are fully extended. The middle of the dumbbell is in line with, or behind, the body when viewed from the side.

Box jump overs - both feet take off at the same time. Both feet must touch the box and STEP OFF the other side of the box. No rebounding. You do not have to extend the hips at the top of the box.

Bar muscle up -  Start each rep with arms fully extended and feet off the ground. Pass through some portion of a dip before locking out over the bar.  Feet may not rise higher than the bar. If they do it will be a no rep. The rep is credited when:  Arms are fully extended in the support position. Shoulders are directly over, or slightly in front of, the bar when viewed from the side.

Chest to bar -  Start each rep with arms fully extended and feet off the ground.  Any style of grip is permitted.  The rep is credited when the chest clearly contacts the bar at or below the collarbone. NOTE: Any style of pull-up is permitted as long as the criteria above are met.

Feet above hip crease - Start each rep with arms fully extended. Heels must clearly raise higher than the hip crease to receive credit for the rep. Feet must break the plane of the rig behind them 

Overhead Squat - You may squat snatch into your first rep or power snatch into an over head squat. Hips must clearly be below parallel (not at parallel but BELOW parallel). At the top of the lift knees, hips, and shoulders will all be locked out before beginning the next rep. 

3 rounds for time - 12 min cap 

RX

100 Wall Balls 20 to 10 ft/14 to 9 ft

-then-

3 Rounds:

500m Run

15’ Handstand Walk - 5’ unbroken increments

10 Power Clean 185/125

15’ Handstand Walk - 5’ unbroken increments

INTERMEDIATE

80 Wall Balls 20 to 10 ft/14 to 9 ft

-then-

3 Rounds:

500m Run

15’  Single Arm Dumbbell Overhead Walking Lunge - 5’ unbroken increments- 50/35

10 Power Clean 155/105

15’ Single Arm Dumbbell Overhead Walking Lunge - 5’ unbroken increments- 50/35

SCALED

80 Wall Balls (14 to 10 ft/10 to 9 ft)

-then-

3 Rounds:

400 Run

15’ Double DB Front Rack Walking Lunge - 5’ unbroken increments- 35/25

10 Power Clean (115/85)

15’ Double DB Front Rack Walking Lunge - 5’ unbroken increments- 35/25

REPS CAN BE SPLIT BETWEEN PARTNERS AS NEEDED

Movement Standards:

Wall Balls - At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. 

Hand Stand walk - Both hands must begin BEHIND the tape line. If any part of the hand is touching, the athlete will need to start over. 5 ft increments must be done unbroken. Both hands must cross the tape completely to complete the 5 foot section. 

Single Arm Overhead Walking Lunge- You may get the dumbbell into the overhead position via a snatch or a clean and jerk. Once the dumbbell is in the overhead position, the athlete can begin to lunge. The feet must start behind the tape line. If any part of the foot is touching the tape you must start over. The back knee must clearly make contact with the group to move forward. No stutter stepping is allowed. Alternating legs are not required. Extend the knees and hips at the top of each rep. Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Rep is credited when both heels pass the tape line. Hips and knees must be extended and in line with the feet for a good final rep. The arm holding the dumbbell does not have to be locked out as long as the weight doesn't touch the body. If the dumbbell makes contact with your body it will be a no rep and you will have to go back to the start of the last 5ft section 

Double Dumbbell Front Rack Lunge-  You may get the dumbbell into the front rack position any way you want. Once the dumbbell is in the front rack position, the athlete can begin to lunge. The feet must start behind the tape line. If any part of the foot is touching the tape you must start over. The back knee must clearly make contact with the group to move forward. No stutter stepping is allowed. Alternating legs are not required. Extend the knees and hips at the top of each rep. Stopping with both feet together is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Rep is credited when both heels pass the tape line. Hips and knees must be extended and in line with the feet for a good final rep. Hands on the dumbbell at all times 

Power Clean - The bar must be taken from the ground. Hang cleans are not permitted. The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands. If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count.

Athletes will have 12 min to establish a 1 rep max bench press and a 1 rep max clean. Both athletes will perform both lifts. Score will be total combined weight lifted as a pair 

You may pre-load your bar for the first lift. The partner not lifting can hand off the bar and assist putting the bar back into the rack. However, if the bar is returned to the rack before the judge gives a clean rep you will receive a no lift. 

Bench Press standards:

CLIPS MUST BE ON THE BAR FOR ALL LIFTS

Butt must stay on the bench at all times

Bar bell must clearly touch the chest 

Arms must be locked out and athlete in control of the weight BEFORE returning the bar back into the rack 

Once both athletes complete their bench press attempts you will move your bar to the floor to begin building to a 1 rep clean. You do not have to strip your weights to move the bar but you may if you would like. 

Clean Standards:

CLIPS MUST BE ON THE BAR FOR ALL LIFTS

Squat, power, or hang clean is permitted 

Athlete must show control of the bar at the top of the lift with knees and hips in a locked out position. *If you drop the bar before the judge tells you it is a lift you will receive a no rep! Wait for the judge to tell you its a clean lift and then you can put the bar down. 

*You may not go back to the bench press once you put the bar on the ground. 

You can go up or down on your weights. 

You can have as many attempts as you want in your 12 min

LIFT MUST BE COMPLETED BEFORE THE TIME IS UP! If you stand up the lift 1 sec past the 12 min you will not receive credit for the lift

For Time - 6 min cap 

RX 

40 Dead Lifts 225/155

30 Synchro Bar Facing Burpees 

20/15 Ring Muscle ups 

INTERMEDIATE 

40 Dead Lifts 205/135

30 Synchro Bar Facing Burpees 

20/15 Bar Muscle Ups

SCALED 

40 Dead Lifts 185/125

30 Synchro Bar Facing Burpees 

20/15 Pull Ups 

Movement Standards:

Dead Lifts - The barbell starts on the ground (both plates touching the ground).  Hands must be outside the knees. No sumo deadlifts. Any style of grip is permitted. The rep is credited when:  Hips and knees reach full extension.  Head and shoulders are behind the bar when viewed from the side.

Synchro Bar Facing Burpees - You can be on the same side of the bar or on opposite sides of the bar. Chest and thighs touch the ground at the same time as your partner for the rep to count. Synchro is at the bottom of the burpee. Two foot take off required. 

Ring Muscle Up-  Athletes must begin each rep hanging from the rings with arms fully extended and feet off the ground.  Kipping is allowed, but uprises and swings/rolls to support are not permitted.  During consecutive kipping muscle-ups, a change of direction below the rings is required. No part of the foot may rise above the bottom of the rings during the kip. The athlete must pass through some portion of a dip before reaching lockout. The rep is credited when the elbows are fully locked out in the support position.  Reaching lockout while pushing or falling away from the rings will not count.

Bar Muscle Up- Start each rep with arms fully extended and feet off the ground. Pass through some portion of a dip before locking out over the bar.  Feet may not rise higher than the bar. If they do it will be a no rep. The rep is credited when:  Arms are fully extended in the support position. Shoulders are directly over, or slightly in front of, the bar when viewed from the side.

Pull ups-  Start each rep with arms fully extended and feet off the ground. Any style of grip is permitted. The rep is credited when the chin clearly breaks the horizontal plane of the bar.