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BATTLE CANCER CHALLENGE 2026

Movement Standards & Station Descriptions & Videos

The Battle Cancer Challenge 2026 is a 90-minute team fitness challenge completed in three zones:

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  1. Endurance Zone (Bike Erg, Row Erg, Ski Erg)

  2. Burn Zone (Box Jump Over, Hand Release Push Ups, Sit Ups)

  3. Power Zone (Sandbag Squats, Dumbbell Devil’s Press, Deadlifts)

 

Each zone contains three stations. ​At every station, teams complete 5 minutes of maximum work followed by 4 minutes of rest, then move to the next station.

 

Your goal is to accumulate as many reps or meters as possible at each station.

 

All stations use the same work format:

 

  • Challenge division: 2 athletes working / 2 athletes resting

  • Compete division: Some stations require all 4 athletes working.

 

These are noted clearly below.

 

Weights, synchro standards, and the required number of working athletes are detailed per station.

STATION 1: BIKE ERG

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ZONE 1 — ENDURANCE ZONE

(Same for challenge & compete divisions)
Three machine stations. Score is combined meters from both machines.
 

STATION 1: BIKE ERG
2 working / 2 resting


Description

  • Athletes start behind the bikes.

  • On “Go”, two athletes move to two separate Bike Ergs.

  • Athletes may switch at any time.


Scoring

  • Total meters from both bikes combined.

  • Tick-over counts.


Standards

  • Monitor must start at zero.

  • Only the athlete seated may pedal.

  • Settings may be changed before starting.

STATION 2: ROW ERG
2 working / 2 resting


Description

  • Two athletes row at a time, switching as needed.

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Scoring

  • Total meters from both rowers.


Standards

  • Monitor must start at zero.

  • Only the seated athlete may pull the handle.

STATION 3: SKI ERG
2 working / 2 resting


Description

  • Two athletes ski at a time, switching as needed.

 

Scoring

  • Total meters from both Ski Ergs.


Standards

  • Monitor must start at zero.

  • Only active athletes may pull the handles.

ZONE 2 — BURN ZONE

STATION 4: SYNCHRO BOX JUMP OVERS

Challenge: 2 working / 2 resting. Can modify to stepped reps if needed.
Compete: 2 working / 2 resting. Must jump reps.
Box Height: 18” (same for men & women)

Description

  • Two athletes work at a time.

  • Synchronisation is on the top of the box.
     

Scoring

  • 1 rep = both athletes jump/step on top of the box in sync.


Standards (Challenge & Compete)

  • Athletes must jump onto the box (Challenge division can modify to step if needed).

  • Synchronisation is at the top of the box

  • Athletes jump or step down on the far side (Challenge division can modify to step if needed).

  • Touching the box with hands is not permitted.

STATION 5: SYNCHRO HAND RELEASE PUSH-UPS

Challenge: 2 working / 2 resting. Can modify to stepped reps if needed.
Compete: All 4 working. No reps on the knees.

Description

  • Perform hand-release push-ups with synchronisation at the top, including a controlled low-five clap with the athlete directly opposite them.

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Scoring

  • 1 rep = all required athletes reach full lockout and clap in sync.


Standards

  • Chest and hips touch the floor at the bottom.

  • Hands must lift completely off the floor.

  • At the top, all required athletes:

    • reach full extension,

    • a controlled low-five clap with the athlete directly opposite them.
       

  • Challenge: synchro 2 athletes only.
    Compete: all 4 must perform every rep synchronised.

STATION 6: SYNCHRO SIT-UPS

Challenge: 2 working / 2 resting. 
Compete: All 4 working. 

Description

  • Sit-ups completed with synchronisation at the top including a hand clap.

​​

Scoring

  • 1 rep = all required athletes clap at the top of the rep at the same moment.


Standards

  • Athletes start lying down with shoulders touching the floor, legs in a butterfly position.

  • At the top, athletes must:

    • sit up fully with shoulders stacked over hips,

    • execute a visible high five clap in sync.

  • No rep if timing is off.

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  • Challenge: synchro between 2 working athletes.
    Compete: all 4 athletes must be in sync.

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ZONE 3 — POWER ZONE

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STATION 7: SYNCHRO SANDBAG SQUATS
 

Challenge: 20kg women / 30kg men - 2 working
Compete: 30kg women / 50kg men - 2 working

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Description

  • Two athletes work at a time.
    Sandbag must be on the shoulder (back rack) - no bear hugs.

 

Scoring

  • 1 rep = athletes reach full hip and knee extension at the top in sync.


Standards

  • Synchronisation is at the top.
    Sandbag must stay on shoulder throughout.

  • Hip crease must pass below the knee.

  • No reps for:

    • Sandbag held in front/arms wrapped around (bear hug)

    • incomplete depth

    • no synchro at the top.
       

STATION 8: SYNCHRO DEVIL’S PRESS
 

Challenge: Single Dumbbell

  • Women: 12.5kg

  • Men: 20kg

​​

Compete: Double Dumbbell

  • Women: 12.5kg x2

  • Men: 20kg x2

 

2 working / 2 resting for both divisions
Description

  • Two athletes work at a time, performing a burpee into overhead press.
    Synchro is at the top, dumbbells locked out overhead.

​

Scoring

  • 1 rep = both athletes complete the movement and lock out overhead in sync.


Standards

  • Chest touches the floor at the bottom of the burpee.

  • Dumbbell(s) lifted in one motion from floor to overhead.

  • At the top:

    • arm(s) extended,

    • dumbbells aligned over midline,

    • synchro achieved.

  • Challenge uses one dumbbell and can switch hands at any time.

  • Compete uses two dumbbells per athlete.
    ​

STATION 9: DEADLIFTS (SYNCHRO)
 

Challenge: 35kg women / 60kg men - 2 working
Compete: 60kg women / 80kg men - 2 working

​

Description

  • Deadlift for max synchronised reps.

  • Challenge: 2 working at a time.

  • Compete: 2 working at a time.
     

Scoring

  • 1 rep = all required athletes reach full extension simultaneously.


Standards

  • Conventional deadlift only (hands outside knees).

  • Bar starts on the floor.

  • Reps completed when:

    • hips and knees fully extended,

    • shoulders behind the bar,

    • synchro achieved.

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  • ​Bars must be lowered under control (no dropping).

  • No reps for mismatched timing.
     

SCORING SUMMARY

1 synchro rep = 1 rep total (not 1 rep per athlete)

Zone
Station
Scoring Method
Endurance
Bike Erg
Combined meters on both machines
Endurance
Row Erg
Combined meters on both machines
Endurance
Ski Erg
Combined meters on both machines
Burn
Box Jump Overs
Synchro reps 18” (Compete athletes must jump)
Burn
Push-Ups
Synchro reps (2 athletes Challenge, 4 athletes Compete)
Burn
Sit-Ups
Synchro reps (2 athletes Challenge, 4 athletes Compete)
Power
Sandbag Squats
Synchro reps (20/30kg Challenge, 30/50kg Compete)
Power
Devil’s Press
Synchro reps (12.5/20kg single Challenge, double Compete)
Power
Deadlifts
Synchro reps (35/60kg Challenge, 60kg/80kg Compete)

QUESTIONS?

If you have questions regarding standards, scaling, or judging, please contact: info@battlecancer.com
 

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