'25 SPRING BRAWL: 3/22 & 3/23

Wods

2025 Spring Beach Brawl

TEAM EVENT 1

Event 1
“BEACH”
RELAY FOR TIME
14:00 TIME CAP

RX
30/24 Calorie Echo Bike
20 Double Kettlebell Hang to Overhead (53’s/35’s)
3 x 50 ft Farmers Carry (53’s/35’s)

INTERMEDIATE/MASTERS 40+/MASTERS 55+
20/16 Calorie Echo Bike
20 Double Kettlebell Hang to Overhead (35’s/26’S)
3 x 50 ft Farmers Carry (35’s/26’S)

SCALED
15/12 Calorie Echo Bike
20 Double Kettlebell Hang to Overhead (35’s/26’S)
3 x 50 ft Farmers Carry (35’s/26’S)

Flow
Athlete 1 will be seated on the Echo bike and ready to begin round 1.  At 3-2-1 Go, Athlete 1 will complete one full round of the calories on the echo bike, 20 double kettlebell hang to overhead, and 3 farmers carries.  

Once complete, they will tag in athlete 2 who will be ready and waiting on the Echo Bike.   

Athlete 2 will begin round 2 and complete one full round.  Once complete, they will tag in Athlete 3 who will be ready and waiting on the Echo Bike

Athlete 3 will begin round 3 and complete one full round. 

A completion time will be given when Athlete 3 completes the third round and completely crosses the farmers carry start/finish line.  (See yellow line on floor plan image below). 

Scoring

  • A total time will be given when athlete 3 fully completes the third round as indicated above. 
  • A one second penalty will be added for any reps that are left incomplete.  
    • Calories on the Echo bike will count as 1 second each.
    • Double kettlebell hang-to-overhead will count as 1 second per repetition.
    • Farmer’s carries will count as 1 per 25 feet.  Farmers carries must be fully completed to count and no partial credit will be given for any distance under 25 feet. 

Movement Standards

  • Echo Bike
    • Bikes will be locked in comp mode and set to the appropriate calories by staff. Athletes will not need to touch the monitor at any time. 
    • Athletes may adjust seat height prior to starting their round.
    • Athletes will be seated on the bike prior to starting their round with their feet on the foot pegs. Athletes may not touch the bike pedals or move the bike handles prior to starting. 
    • All calories must be completed prior to exiting the bike.
  • Double Kettlebell Hang to Overhead
    • Repetitions will start from the hang position. The hang position is achieved when the athlete’s hands are completely below the hip crease with the kettlebells in hand. The first repetition may come from the ground.
    • Athletes must achieve a fully upright, locked out position with their arms fully extended overhead for repetitions to be credited. 
    • A clean and jerk or snatch are both acceptable methods of completing repetitions. (Athletes choice) 
    • Kettlebells may be positioned inside the legs or outside the legs when starting repetitions. (Athletes choice) 
  • Farmer’s Carry
    • The farmer’s carry will begin and end at the start/finish line.  Athletes will pick up the kettlebells, travel 25 feet down the beach, go around the blue lane marker and return to the start/finish line. Athletes must cross the start/finish line with both feet for repetitions to count. 
    • Kettlebells will be carried outside of your hips, in line with the legs with both arms fully extended.
    • Kettlebells may be set down at any point during the carry for rest purposes. After any rest/break, kettlebells must be picked up to the carry position before the athlete can advance. 

TEAM EVENT 2

Event 2
“RIG”
FOR TIME 
14:00 TIME CAP

RX
Buy in:
800 Meter Assault Run
Partner Deadlift Hold
-Then-
3 rounds for time:
25 Synchro Deadlifts (225/155)
25 Synchro Toes-to-Bar
25 Calorie Row

INTERMEDIATE/ MASTERS 40+/ MASTERS 55+
Buy in:
800 Meter Assault Run
Partner Deadlift Hold
-Then-
3 rounds for time:
25 Synchro Deadlifts (185/125)
25 Synchro Toes-to-Bar
25 Calorie Row

SCALED
Buy in:
600 Meter Assault Run
Partner Deadlift Hold
-Then-
3 rounds for time:
25 Synchro Deadlifts (155/105)
25 Synchro Hanging Knee Raises
25 Calorie Row

Flow
At 3-2-1 Go, all three athletes will move from the start mat.  Athlete 1 will start on the Assault Runner, athletes 2 and 3 will each deadlift and hold their barbell before athlete 1 is able to start  running.  

*If an athlete drops a barbell during the run, the athlete on the assault runner must stop running, exit the runner and tag in the next runner at the barbell.  

**Athletes that are holding the barbells may not exit the hold area until they are tagged. 

Once the run is completed, all three athletes will work together to complete 3 rounds of synchro deadlifts, synchro toes to bar/knee raises and calories on the rower..  

Two athletes will be working at a time.  The resting athlete must remain safely behind the working athletes in the safety zone indicated on the floor plan below. 

Athletes may break up the work however they wish but movements must be done in order.  

Scoring

  • A total time will be given when all work has been completed and all 3 athletes have returned to the start mat.
  • A one second penalty will be added for any reps that are left incomplete.
    • Deadlifts will count as 1 second per repetition.
    • Toes to bar/Knee raises will count as 1 second per repetition
    • Calories on the rower will count as 1 second per calorie. 

Movement Standards

Assault Runner

  • All prescribed meters must be completed before the finishing athlete exits the runner. 
  • Athletes may choose to switch positions or split the run however they wish. The athlete who is running must initiate any switch by exiting the runner and tagging the next runner at the barbell.
  • If an athlete drops a barbell during the run, the athlete on the assault runner must stop running, exit the runner and tag in the next runner at the barbell.  

Deadlift Hold

  • Barbell will be lifted until the athlete reaches a full upright position with arms fully extended downward. 
  • A full upright position is achieved when the athlete has their ankles, knees, hips and shoulders stacked vertically in line with their shoulders slightly behind the barbell. 
  • The barbell will be supported by grip only and may not be supported by any other part of the body. 
  • Any grip style is permitted. (Overhand, Underhand or mixed grip)  
  • Gymnastics grips are not permitted to be used as a grip assist.  
  • If an athlete drops a barbell before the run is complete, the athlete on the assault runner must stop running, exit the runner and tag in the next runner at the barbell.  
  • Athletes that are holding the barbells may not exit the 5 foot area where the barbell is placed until they are tagged by the partner who exited the runner. 

Synchro Deadlift

  • Barbell will be lifted until the athlete reaches a full upright position with arms fully extended downward.
  • A full upright position is achieved when the athlete has their ankles, knees, hips and shoulders stacked vertically in line with their shoulders slightly behind the barbell. 
  • Synchronization occurs at the top of the movement.
  • Repetitions are credited when both athletes reach the full upright position at the same time. 

Synchro Toes to Bar

  • Repetitions will start with both athletes in a hang position on the pull up bar with their heels clearly behind the upright of the rig. Both athletes will raise their legs to contact the pull up bar between their hands with both feet at the same time. 
  • Synchronization will occur at the top of the movement
  • Repetitions will be credited when both athletes contact the pull up bar with both feet at the same time. 

Synchro Knee Raises

  • Repetitions will start with both athletes in a hang position on the pull up bar with their heels clearly behind the upright of the rig. Both athletes will raise their knees to above the hip crease at the same time.
  • Synchronization will occur at the top of the movement
  • Repetitions will be credited when both athletes have their knees raised about the hip at the same time. 

Rower

  • All prescribed calories must be completed before advancing or exiting the rower.
  • Partners may assist with foot straps
  • The first athlete to the rower may not get on the rower until all toes to bar or knee raises have been successfully completed and one of the working athletes tags you in at the rower. 
  • Monitors will be in competition mode and set to intervals by staff.  Athletes will be able to start the monitor by pressing only the button indicated by an arrow on the screen. Pressing any other button on the monitor will only result in a delay for your team. 

TEAM EVENT 3

Event 3
“STRENGTH”
FOR MAX WEIGHT
14:00 TIME CAP

Partner 1
0:00 to 4:00
1 Rep Max Overhead Squat

** 1 Min Reset **

Partner 2
5:00 to 9:00
1 Rep Max Front Squat

** 1 Min Reset **

Partner 3
10:00 to 14:00
1 Rep Max Back Squat

Flow

At 3-2-1 Go, Athlete 1 will have 4:00 to establish a 1 rep max Overhead Squat. At the 4:00 mark, there will be a 1:00 reset period to allow a transition to the next lifter.

At the 5:00 mark, Athlete 2 will have 4:00 to establish a 1 rep max Front Squat. At the 9:00 mark, there will be a 1:00 reset period to allow a transition to the next lifter.

At the 10:00 mark, Athlete 3 will have 4:00 to establish a 1 rep max Back Squat.

Time will expire at the 14:00 mark.  

All lifts are from the rack. 

*Resting athletes must be outside of the lifting area during any lift attempt. The resting area is indicated on the map below. 

** Resting athletes may assist with loading the barbell for their teammate as well as returning the barbell to the rack in the event of a failed attempt.   

*** Weight plates may not be stored anywhere other than the provided weight tree. Any attempt to stage weights next to the barbell will result in a loss of time while the plates are returned to the weight tree. 

**** Athlete 1 will start with an empty barbell in the rack.  Athletes 2 and 3 may have their barbells loaded during the 1:00 reset period before their time starts.  

***** The lifter’s hands must be in contact with the barbell for the entire lift. 

Scoring

Athletes will be credited with their single heaviest successful lift.

The final score for each team will be the total of each athlete’s single heaviest successful lift. 

*If an athlete begins a lift before their time expires, they may complete that lift for a recorded score. “Beginning a lift” is defined as the athlete has removed the barbell from the rack, has taken a step away from the rack and is prepared to make an attempt. 

**Time will not stop for any athlete/team that chooses to begin a lift that will go over their allotted 4:00 window. 

***Athletes must hold their finish position to receive a “thumbs up” signal for a good lift or a “thumbs down” signal for a no lift from their lane judge. 

Movement Standard

Overhead Squat

Athletes must start in a full upright standing position with the barbell lifted overhead

Athletes must complete a squat to a depth that clearly displays their hip crease descending below the knee.

To complete the lift, athletes must return to the full upright standing position with the barbell lifted overhead and wait for their judges signal of good rep or no rep. 

Front Squat 

Athletes must start in a full upright standing position with the barbell supported in the front rack position.

Athletes must complete a squat to a depth that clearly displays their hip crease descending below the knee.

To complete the lift, athletes must return to the full upright standing position with the barbell in the front rack position and wait for their judges signal of good rep or no rep. 

Back Squat

Athletes must start in a full upright standing position with the barbell supported in the back rack position.

Athletes must complete a squat to a depth that clearly displays their hip crease descending below the knee.

To complete the lift, athletes must return to the full upright standing position with the barbell in the back rack position and wait for their judges signal of good rep or no rep.

TEAM EVENT 4

Event 4
“RIG”
FOR TIME 
14:00 TIME CAP

RX
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Bar Muscle Ups 
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Power Cleans (185/125)
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Shoulder to Overhead (185/125) 
10 Synchro Triple Burpee Box Jump Overs (24/20)

INTERMEDIATE/ MASTERS 40+
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Chest to Bar Pull Ups 
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Power Cleans (135/95)
10 Synchro Triple Burpee Box Jump Overs (24/20)
30 Synchro Shoulder to Overhead (135/95) 
10 Synchro Triple Burpee Box Jump Overs (24/20)

MASTERS 55+
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Pull Ups 
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Power Cleans (95/65)
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Shoulder to Overhead (95/65) 
10 Synchro Triple Burpee Box Get Overs (24/20)

SCALED
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Ring Rows
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Power Cleans (95/65)
10 Synchro Triple Burpee Box Get Overs (24/20)
30 Synchro Shoulder to Overhead (95/65) 
10 Synchro Triple Burpee Box Get Overs (24/20)

Flow
At 3-2-1 Go, all athletes will move from the start mat and begin the synchro triple burpee box jump overs.  Once complete, all athletes will move to the rig to complete the gymnastics portion.  Only 2 athletes will be working at a time on the gymnastics.  Athletes may partition the work as desired. 

After the gymnastics are complete, all 3 athletes will move back to the boxes for another round of triple burpee box jump overs followed by synchro power cleans. Only 2 athletes will be working at a time on the barbells.  Athletes may partition the work as desired.

After the power cleans are complete, all 3 athletes will move back to the boxes for another round of triple burpee box jump overs followed by synchro shoulder to overhead. Only 2 athletes will be working at a time on the barbells.  Athletes may partition the work as desired.

Once the synchro shoulder to overhead repetitions are complete, all 3 athletes will return to the boxes for a final round of triple burpee box jump overs. Once complete, athletes will return to the start mat to receive their time.  

Scoring
A completion time will be given when all work is complete and at least one athlete has returned to the start mat.
A one second penalty will be added for any reps that are left incomplete.

  • All movements will count as 1 second per repetition. 

Movement standards

Synchro Triple Burpee Box Jump Over

  • Starting from the standing position, athletes will drop to the floor touching their chest and thighs to the floor. The burpee portion of this movement is complete when the athlete gets up from the floor and returns to their feet.
  • Upon completing the burpee, athletes will move laterally to the box to their right by jumping on top of the box.  
  • A two foot take off is not required. 
  • Both feet must touch the top of the box at the same time before continuing to move to the ground on the right side of the box.
  • Synchronization occurs when all 3 athletes are on top of the box at the same time.
  • Repetitions are credited when both of the athlete’s feet touch the ground on the opposite side of the box from where they performed the burpee. 
  • See the floor plan below for box positioning.  

*All athletes will be continuously moving to the right in a circle pattern. If there is an athlete in the burpee position on the ground to your right, you must wait until the athlete has completed the burpee and jumped to the top of the box before you may exit the top of the box. 

**A demonstration of this movement can be viewed by clicking HERE.  This video is for demonstration only, you will not be wearing a weighted vest during these repetitions.  

Synchro Triple Burpee Box Get Overs

  • Starting from the standing position, athletes will drop to the floor touching their chest and thighs to the floor. The burpee portion of this movement is complete when the athlete gets up from the floor and returns to their feet.
  • Upon completing the burpee, athletes will move laterally to the box to their right by jumping on top of the box.  
  • At least one hand must be used to support yourself on top of the box while completing the box get over. 
  • A two foot take off is not required. 
  • One foot must touch the top of the box before continuing to move to the ground on the right side of the box.
  • Both feet must cross over the top of the box and are not permitted to go around the box. 
  • Synchronization occurs when all 3 athletes have at least one hand and one foot on top of the box at the same time.
  • Repetitions are credited when both of the athlete’s feet touch the ground on the opposite side of the box from where they performed the burpee. 
  • See the floor plan below for box positioning.  

*All athletes will be continuously moving to the right in a circle pattern. If there is an athlete in the burpee position on the ground to your right, you must wait until the athlete has completed the burpee and moved to the top of the box with one hand and one foot contacting the top of the box before you may exit the top of the box. 

Synchro Bar Muscle Ups 

  • The athlete must start with their arms fully extended and feet off the ground. Athletes may jump to the bar to complete the first repetition.  A dead hang start is not required. 
  • At the finish of the bar muscle up, the athlete’s shoulders must be over or in front of the bar and the athlete’s elbows must be fully locked out in the support position. 
  • Synchronization occurs at the top of the movement. Both athletes must be in the support position over the bar at the same time. 
  • Pull-overs, rolls to support, or glide kips are not permitted.
  • The athlete’s feet must not rise higher than the pull up bar. 

Synchro Chest to Bar Pull Ups 

  • The athlete must start with their arms fully extended and feet off the ground. Athletes may jump to the bar to complete the first repetition.  A dead hang start is not required. 
  • At the finish of the chest to bar pull  up, the athlete’s chest must make clear contact with the pull up bar below the collarbone
  • Kipping and butterfly are permitted. 
  • Synchronization occurs at the top of the movement.  Both athletes must contact their chest, below the collarbone at the same time. 

Synchro Ring Rows

  • The athlete must start with their arms fully extended and feet inside the white line at the rig upright.
  • At the finish of the ring row, the athlete’s chest must be in contact with both rings.
  • Synchronization occurs at the top of the movement.  Both athletes must contact their chest to the rings at the same time. 

Synchro Power Cleans 

  • All repetitions will start from the ground
  • Bouncing the bar off the ground between repetitions is not permitted.
  • Athletes must finish the power clean with the barbell in the front rack position, their elbows must be in front of the bar and must display a fully upright standing position.
  • A full upright standing position is achieved when the athlete clearly displays full extension of the knees and hips with the shoulders stacked vertically over the hips. 
  • Synchronization occurs at the top of the movement.  Both athletes must display the proper finish position as noted above at the same time. 

Synchro Shoulder to Overhead 

  • Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.  
  • A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.
  • Synchronization occurs at the top of the movement.  Both athletes must display the proper finish position as noted above at the same time.