2023 BEACH BRAWL: 3/25-3/26
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)
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
WALLWALK
Scaled/Masters 50+
Teen/Masters 40+
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.
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.
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)
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
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
RX
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
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
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)
MASTERS 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)
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)