2023 Spring Beach Brawl WODs

2022 Fall Beach Brawl WODs

INDIVIDUAL
TEAM

INDIVIDUAL EVENT 1- ELITE ONLY

50 Kettlebell Front rack squats (53’s/35’s)
1 Mile run
500 Meter Swim
1 Mile run
50 Kettlebell Front rack squats (53’s/35’s)

INDIVIDUAL EVENT 2

All Divisions

1 Hang Snatch
1 Snatch
1 Overhead Squat

Complex to be completed unbroken. Power allowed.

INDIVIDUAL EVENT 3

10:00 time cap for all divisions

Elite
Two rounds for time
80 Double Unders (Heavy Calf rope will be provided)
80 feet handstand walk
40 Wall Balls (20/14)(10’/9’)
20 Strict handstand pushups

RX
Two rounds for time
60 Double Unders (Heavy Calf rope will be provided)
40 feet handstand walk
40 Wall Balls (20/14)(10’/9’)
20 handstand pushups

Scaled
Two rounds for time
80 Single Unders (Heavy Calf rope will be provided)
20/16 Calorie row
30 Wall Balls (14/10)(10’/9’)
5 Wall Walks

Teen
Two rounds for time
80 Single Unders (Heavy Calf rope will be provided)
20/16 Calorie row
30 Wall Balls (14/10)(10’/9’)
5 Wall Walks

Masters 40+
Two rounds for time
40 Double Unders (Heavy Calf rope will be provided)
20/16 Calorie row
40 Wall Balls (14/10)(10’/9’)
5 Wall Walks

Masters 50+
Two rounds for time
80 Single Unders (Heavy Calf rope will be provided)
20/16 Calorie row
30 Wall Balls (14/10)(10’/9’)
5 Wall Walks

At 3-2-1 GO, Athletes will complete the prescribed number of Heavy jump rope before proceeding to the next movement. Elite and RX athletes will complete the prescribed distance of handstand walk. Scaled, Masters and Teens will complete the prescribed calorie row before moving to the next movement. All athletes will then complete the prescribed number of wall balls to their appropriate heights before moving on to the final movement of the round. Elite will complete 20 Strict handstand pushups, RX will complete 20 Handstand pushups, Scaled/masters 40+/masters 50+ and teens will complete 5 wall walks.

Time will cease when the final repetition of the 2nd round has been completed and the athlete crosses the start/finish line.

***For Heavy Calf rope (3/4 lb) click HERE

DOUBLE UNDER

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

HANDSTAND WALK

The handstand walk area will be divided into 10-ft. segments visibly marked on the floor.

WALLBALL

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep

HANDSTAND PUSHUP

The arms must be fully extended and in line with the body before the athlete can descend.
Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.
At the bottom, the head must make contact with the ground.
The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.
At the lockout of each repetition, the feet may be no wider than the width of the hands.

WALLWALK

Scaled/Masters 50+

This first line will be the start and finish line for each repetition. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches.
Every rep begins and ends with the athlete lying down, with their 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 their hands in front of the line and their chest, thighs, and feet touching the ground.

Teen/Masters 40+

This first line will be the start and finish line for each repetition. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches.
The second line will be 10 inches at the tape’s far edge from the wall.
Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)
Both hands must remain on the tape until both feet are on the wall.
At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend.
Any part of the hand may touch the tape line.
On the descent, the feet must remain on the wall until both hands are touching the first line.
The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
Any part of the hand may make contact with the tape line.

INDIVIDUAL EVENT 4

10:00 time cap for all divisions
ELITE
Three rounds for time
21 toes to Bar
15/12 Calorie Echo Bike
9 Bar muscle ups

RX
Three rounds for time
15 toes to Bar
12/9 Calorie Echo Bike
9/7 Bar muscle ups

SCALED
Three rounds for time
18 Knee raises
12/9 Calorie Echo Bike
6 Pull ups

MASTERS 40+
Three rounds for time
15 toes to Bar
12/9 Calorie Echo Bike
6/5 Bar muscle ups

MASTERS 50+
Three rounds for time
15 toes to Bar
12/9 Calorie Echo Bike
9 Pull ups

TEEN
Three rounds for time
15 toes to Bar
12/9 Calorie Echo Bike
9 Pull ups

At 3-2-1 GO athletes will move from the start position and complete the prescribed number of toes to bar/knee raises. Once completed athletes will move to the Echo bike and complete the prescribed number of calories. After completing the Echo bike athletes will complete the prescribed number of bar muscle ups/pull ups.
This format will continue for three rounds. Time will cease once the athlete completes all three rounds of movement and crosses the start/finish line.

TOE TO BAR
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar at the same time.

KNEE RAISES
Begin by hanging from the pull-up bar with arms extended.

Heels must be brought back behind the bar.

Overhand, underhand, or mixed grips are all permitted.

The rep is credited when the knees are above the hips

BAR MUSCLE UP
In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. You must move through at least a portion of a dip to reach the top of the rep.
The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.
Only your hands can touch the bar, no other part of your arm can.
At the top of your rep, your arms must be supporting your weight, no resting on the bar.

PULL UP
You must start with your arms fully extended and feet off the ground.
You can utilize grips / hand protection.
The rep is counted when your chin breaks the horizontal plane of the pull-up bar.

INDIVIDUAL EVENT 5

10:00 time cap for all divisions

ELITE
15 Burpee beam get overs (36” for all)
-move to sandbag –
15 Sandbag cleans (150/100)
-advance sandbag 10 feet

12 Burpee beam get overs (36” for all)
-move to sandbag –
12 Sandbag cleans (150/100)
-advance sandbag 10 feet

9 Burpee beam get overs (36” for all)
-move to sandbag –
9 Sandbag cleans (150/100)
-advance sandbag 50 feet to finish

RX
12 Burpee beam get overs (36” for all)
-move to sandbag –
12 Sandbag cleans (100/70)
-advance sandbag 10 feet

9 Burpee beam get overs (36” for all)
-move to sandbag –
9 Sandbag cleans (100/70)
-advance sandbag 10 feet

6 Burpee beam get overs (36” for all)
-move to sandbag –
6 Sandbag cleans (100/70)
-advance sandbag 50 feet to finish

SCALED/MASTERS 50+
12 Burpee beam get overs (36” for all)
-move to sandbag –
12 Sandbag cleans (70/50)
-advance sandbag 10 feet

9 Burpee beam get overs (36” for all)
-move to sandbag –
9 Sandbag cleans (70/50)
-advance sandbag 10 feet

6 Burpee beam get overs (36” for all)
-move to sandbag –
6 Sandbag cleans (70/50)
-advance sandbag 50 feet to finish

TEEN/MASTERS 40+
12 Burpee beam get overs (36” for all)
-move to sandbag –
12 Sandbag cleans (100/70)
-advance sandbag 10 feet

9 Burpee beam get overs (36” for all)
-move to sandbag –
9 Sandbag cleans (100/70)
-advance sandbag 10 feet

6 Burpee beam get overs (36” for all)
-move to sandbag –
6 Sandbag cleans (100/70)
-advance sandbag 50 feet to finish

BURPEE BEAM GET OVER
The burpee begins with the athlete standing fully upright.
Then the athlete will move to the ground where chest and thighs must touch the ground at the same time.
Athlete may get up from the burpee and get over the beam any way they choose.

SANDBAG CLEAN
The sandbag starts on the ground and must be lifted to the shoulder.
With the sandbag at the shoulder, the hips and knees must reach full extension.
Once the hips and knees reach full extension with the sandbag at the shoulder the repetition will be complete.

TEAM

TEAM EVENT 1

Elite/RX

Co-Ed:

Male 1: 0:00 to 3:00 Max repetition Power Snatch (135)
Male 2: 3:00 to 6:00 Max repetition Clean & Jerk (135)

Female 1: 6:00 to 9:00 Max repetition Power Snatch (95)
Female 2: 9:00 to 12:00 Max repetition Clean & Jerk (95)

Male:

Male 1/ Male 2: 0:00 to 6:00 Max repetition Power Snatch (135)
Male 3/Male 4: 6:00 to 12:00 Max repetition Clean & Jerk (135)

Female:

Female 1/Female 2: 0:00 to 6:00 Max repetition Power Snatch (95)
Female 3/Female 4: 6:00 to 12:00 Max repetition Clean & Jerk (95)

Scaled/Masters/Teens

Co-Ed:

Male 1: 0:00 to 3:00 Max repetition Power Snatch (95)
Male 2: 3:00 to 6:00 Max repetition Clean & Jerk (95)

Female 1: 6:00 to 9:00 Max repetition Power Snatch (65)
Female 2: 9:00 to 12:00 Max repetition Clean & Jerk (65)

Male:

Male 1/Male 2: 0:00 to 6:00 Max repetition Power Snatch (95)
Male 3/Male 4: 6:00 to 12:00 Max repetition Clean & Jerk (95)

Female:

Female 1/Female 2: 0:00 to 6:00 Max repetition Power Snatch (65)
Female 3/Female 4: 6:00 to 12:00 Max repetition Clean & Jerk (65)

TEAM EVENT 2

Elite:

Relay Style

4/3 Legless Rope Climbs (15’)

15 Devils Press (50’s/35’s)

50 ft Overhead walking lunge (50’s/35’s)

50 ft Handstand walk

RX:

Relay Style

3/2 Rope Climbs (15’)

10 Devils Press (50’s/35’s)

25 ft Overhead walking lunge (50’s/35’s)

25 ft Handstand walk

Scaled:

Relay Style

5 Rope pull to stand

10 Devils Press (35’s/25’s)

25 ft Front rack walking lunge (35’s/25’s)

20/15 Shoulder to overhead (2×35/2×25)

Masters:

Relay Style

3/2 Rope climbs (15 ft)

10 Devils Press (35’s/25’s)

25 ft Front rack walking lunge (35’s/25’s)

20 Shoulder to overhead (2×35/2×25)

Working one at a time, athletes will complete all repetitions of each movement in order.

Athletes must complete the prescribed repetitions of each movement before moving on to the next movement.

Once athlete 1 has completed all repetitions, they will tag in the next athlete at the start/finish line.

Time will cease once all four athletes complete all repetitions and cross the start/finish or when time expires.

14:00 time cap

Legless Rope Climb
The athlete will move to the top of the rope and touch the designated area on the crossbeam. The athlete will not be permitted to touch the rope with any portion of the legs or feet during the ascent; however they may use legs and feet on the descent.

Rope Climb
The athlete will move to the top of the rope and touch the designated area on the crossbeam

Pull to Stand rope climb
Start laying on the ground with the heels on the floor, with straight legs and the rope in hand.

While keeping your feet on the floor and in front of a designated line directly under the rope, pull hand over hand to a complete standing position.

The rep is complete when the athlete has stood all the way up.

Follow this link to view a demonstration of this movement: https://www.youtube.com/watch?v=Rjinn8e1eQs

Devil Press
Chest touches the ground at the bottom of the burpee between dumbbells.

Dumbbells must move in continuous motion overhead. No clean and jerk.

Rep is complete when both dumbbells are overhead with elbows, hips, and knees locked out and over the center plane of the body.

Double Dumbbell overhead walking lunges
The dumbbells must remain overhead.

A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.

Resting the head of the dumbbell in the hand is NOT allowed.

The dumbbells and/or hands cannot be held or pressed together.

The athlete must reach the finish position of a repetition before lowering the dumbbells from overhead. The finish position is fully standing with the knee over ankle, hip over the knee and arms fully extended overhead.

HANDSTAND WALK
The handstand walk area will be divided into 10-ft. segments visibly marked on the floor.

Double Dumbbell Front rack walking lunge
Holding the dumbbells at the shoulders

One leg steps forward

Keep heel of forward leg down

Maintain a straight back

Lower torso until back knee touches the ground

Complete at full hip and knee extension

Opposite leg begins next step

TEAM EVENT 3

ELITE

Male 1/Female 1
9, 15, 21
Syncro Chest to Bar
Syncro Thrusters (115/80)
Calorie Echo Bike
-Then-
Male 2/Female 2
45 Syncro Chest to bar
45 Syncro thruster (115/80)
45 Calorie Echo bike

Pair 1
8,12,15
Syncro Chest to Bar
Syncro Thrusters (95/65)
Calorie Echo Bike
-Then-
Pair 2
35 Syncro Chest to bar
35 Syncro thruster (95/65)
35 Calorie Echo bike

SCALED

Pair 1
5,8,12
Syncro Pull Ups
Syncro Thrusters (75/55)
Calorie Echo Bike
-Then-
Pair 2
25 Syncro Knee raises
25 Syncro thruster (75/55)
25 Calorie Echo bike

MASTERS

Pair 1
8,12,15
Syncro Chest to Bar
Syncro Thrusters (75/55)
Calorie Echo Bike
-Then-
Pair 2
35 Syncro Chest to bar
35 Syncro thruster (75/55)
35 Calorie Echo bike

Athletes will complete the prescribed number of repetitions of each movement in order. The chest to bar pull ups will count when both athletes’ chest comes in contact with the pull up bar at the same time. The thruster will count when both athletes are standing in the locked out position. Knees, hips and arms must be fully extended at the same time for the rep to count. The calories on the echo bike may be split however.

Once the first pair completes the prescribed repetitions they will tag in the 2nd pair at the start/finish line.

For Co-ed, Male 1 & Female 1 will go first and then Male 2 & Female 2

Time will cease when the 2nd pair of athletes completes the prescribed repetitions and crosses the start/finish line.

Synchronized chest to bar

Athletes will start with full arm extension to the chest touching the bar, the chest starts below the collar to the end of the sternum. The chest to bar pull ups will count when both athletes’ chest comes in contact with the pull up bar at the same time

Synchronized thruster

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels. The thruster will count when both athletes are standing in the locked out position. Knees, hips and arms must be fully extended at the same time for the rep to count.

PULL UP
Both Athletes must start with their arms fully extended and feet off the ground.
You can utilize grips / hand protection.
The rep is counted when both athletes’ chin breaks the horizontal plane of the pull-up bar at the same time.

KNEE RAISES
Begin by hanging from the pull-up bar with arms extended.
Heels must be brought back behind the bar.
Overhand, underhand, or mixed grips are all permitted.
The rep is credited when the knees are above the hips

TEAM EVENT 4

ELITE

Male 1/ Female 1
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (150/100)
Male 2/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (150/100)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (150)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (100)

RX CO-ED

Male 1/ Female 1
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100/70)
Male 2/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100/70)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (100)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (70)

RX MALE

Male 1/ Male 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100)
Male 3/ Male 4
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (100)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (100)(Split carry time as needed)
Male 3/ Male 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (100)(Split carry time as needed)

RX FEMALE

Female 1/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Female 3/ Female 4
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)
Female 3/ Female 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)

SCALED CO-ED

Male 1/ Female 1
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70/50)
Male 2/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70/50)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (70)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Sandbag Carry to finish (50)

SCALED MALE

Male 1/ Male 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Male 3/ Male 4
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Male 1/ Male 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)
Male 3/ Male 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)

SCALED FEMALE

Female 1/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (50)
Female 3/ Female 4
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (50)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (50)(Split carry time as needed)
Female/ Female 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (50)(Split carry time as needed)

MASTERS CO-ED

MASTERS MALE

MASTERS FEMALE

Female 1/ Female 2
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Female 3/ Female 4
1 Beam get over (36”)
25 Syncro Bear hug sandbag squats (70)
Female 1/ Female 2
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)
Female/ Female 4
25 Syncro burpee beam get over (36”)
150 feet Single Sandbag Carry to finish (70)(Split carry time as needed)

Wods

2023 Spring Beach Brawl WODs

Event 1

Event 2

Event 3

Event 4

2022 Fall Beach Brawl WODs

INDIVIDUAL

INDIVIDUAL EVENT 1- ELITE ONLY

INDIVIDUAL EVENT 2

INDIVIDUAL EVENT 3

INDIVIDUAL EVENT 4

INDIVIDUAL EVENT 5

TEAM

TEAM EVENT 1

TEAM EVENT 2

TEAM EVENT 3

TEAM EVENT 4