warsabout


Thee All-Out Battle Over Who Really is the Strongest Uni in the UK.


Get Ready for War!


Saturday 17th November 2018

Battleground Fitness, Swindon, SN2 2PJ.


DEADLINE FOR ENTRIES IS THURSDAY 15TH NOVEMBER.


A team event, MASS Wars will consist of 4 heats of strength battles taking elements from all disciplines. A combination of exercises from bodybuilding, strongman, powerlifting, callisthenics, CrossFit and endurance sports put together into a series of exercises to make a ‘parkour’ which teams will go head to head against one and other to complete in the fastest time possible.


Men’s teams are of 4, Women’s teams are of 2 and mixed teams are 4 (2 men and 2 women). Round up the troops at your University and bring as many teams as you dare.


Although the strongest are poised to win, sheer strength and athleticism won’t see you through to victory on its own. There’s a tactical element to MASS Wars, between your team you’ll have to decide on the best system for subbing in and out of ‘working’. Only one member of your team can work at one time, and you’ll each have your own strengths and weaknesses, who works when? You decide.


Rules will be strict, your form will be monitored and judges will be ready to step in and give penalties. In other words, no half-reps, please… Leave those guys at home ;).


Wars will be challenging, it will test your limits physically and mentally. The male and female categories will be the toughest for each sex respectively, mixed will be slightly scaled, plan your University’s teams accordingly. Teams must consist of students from the same University.


Wars will be awarding winners for male, female and mixed based on the highest scoring teams from each category. The biggest award of the day will be the Overall University winners decided by the total of all your teams’ points across all categories, points from male and female teams will carry more weight here. The more teams you bring, the better your teams’ do, the higher your chances.


A full day event, from 9am to 5pm, Wars is set to be the highlight of the MASS calendar this side of 2018/19. Expect fun, laughter, sweat, sicks pumps, adrenaline, PBs, awesome music and a whole lot of endorphins!


Due to capacity entries are limited to 32 teams only and we do anticipate this event will sell out. See the register tab for details on how to enter and let’s get ready for WAR!


#MASSwars


warsrules



  • For men’s and mixed categories, you have 25 minutes to complete the parkour. For the women’s category, you have 13 minutes.

  • The time you complete the parkour in is your score. If you do not complete the parkour then your progress within the time is your score.

  • Only one team member can be working at one time.

  • In the mixed category, the same sex can’t go twice in a row. You must sub boy/girl/boy/girl.

  • You can only move onto the next exercise once you’ve completed the exercise in hand. Exercises must be performed in the order listed in the workout.

  • The order in which your team must perform each workout will be random on the day. This is ‘luck of the draw’ and you cannot influence this.

  • A strict form must be adhered to. The form will be explained before each parkour.

  • All accessories such as chalk, straps, wraps, sleeves, belts etc are allowed in most parkours.

  • Staps are not allowed in the pound for pound parkour.

  • lifting suits are not allowed in any parkours.

  • There is a warm-up area for general warm-ups equipped with cardio equipment, rollers and free weights.

  • You will have a few minutes to warm up each exercise before a parkour. In the absolute strength parkour. Warm up or ‘build up’ sets are to be done in the allotted time for the parkour, planning the effectively is part of the challenge.


For individual workout rules see the ‘workouts’ tab.


 


 


 


Coming soon…


warsspectatortickets


Spectator Tickets are available.



  • £5 online prior to the event

  • £7.50 on the door


Buy tickets through the payment link below


WARS Spectator Ticket



Print out your confirmation email, show us the email on your mobile phone or write down and tell us your order number at the door to redeem your spectator ticket purchase.


 


sponsorsprizes


Thank you to our headline sponsor Maximuscle for supporting MASS Wars


Maximuscle will be provided product prizes for all category winners and the Overall University Champions.


Every Individual in a winning category team will receive



  • Tub of Protein

  • Creatine

  • Box or bars


University team winners will receive a mixture of prizes



  • Bars

  • Maximuscle T-Shirts


Additionally, there will be maximuscle goodies available to all on the day.


www.maximuscle.com


maximuscle mass


warscategories


 


University students only. A valid student ID and corresponding regular ID (e.g. driving license) will be required at registration on the day.



  • Mens – 4 competitors

  • Womens – 2 competitors

  • Mixed – 2 male and 2 female competitors


The male and female categories will be the toughest for each sex respectively, mixed will be slightly scaled, plan your University’s teams accordingly. Teams must consist of students from the same University.


You are to name your team. You can be creative with the name however it must include a reference to your University in some form, e.g. MASS UWE Men’s A-Team or Brighton Bombers.


Although entries are non-refundable you can change your team after you’ve entered. For example, you may start off as a mixed team, then if you find 2 more male competitors from your university you can split into a mens and a womens team.


warsregister


DEADLINE FOR ENTRIES IS THURSDAY 15TH NOVEMBER.


To register, simply purchase the relevant entry ticket below then complete and submit the registration form further down the page. Each member of your team can purchase their entry separately or you can make one purchase for all entries.


All participants are to submit a registration form, indicating which team they will be a part of.


If purchasing in bulk please let the rest of your team know your entry purchase order number, so that they may add it to the form below when they submit.


WARS Competition Entry



Registration Form



warsworkouts


Parkour #1


Absolute Power (Muscular Strength)


Build up to your 3 rep max on the following exercises within a time limit of 25 minutes for men’s and mixed categories and 13 minutes for women’s categories.


Men’s, Women’s & Mixed

• Squat

• Bench Press

• Deadlift



Rules: All team members must log a 3 rep max for each exercise. You must start on the squat, with all team members performing a 3 rep max for the squat before moving to the bench press to repeat, followed by deadlift. You must change your own weights within your team and spot each other. You have one barbell, it’s your responsibility to move it from the squat, to the bench press, to the deadlift. There can only be one bar height for squats which you will set up at the beginning before you start, we recommend the bar height for the shortest team member, because of this you are allowed a ‘lift off’ out of the rack if you wish but once stood in position no assistance is allowed. You may move the safety/support pins between lifters should you wish, however it may be more time efficient to spot your athlete instead. You are to spot yourselves, you may choose to rely on the safety pins or have a spot in place for squat but if any hand touches the performing athlete or the bar then that attempt at a 3 rep max will be void and the weight must be racked before you another attempt must be made. The thigh must reach a horizontal position, parallel to the floor, for a squat rep to count. At the top of the squat, the hips must come through, creating a straight line heel to hip to shoulder. The weight cannot be re-racked between reps, all reps must be consecutive, a maximum of 3 seconds is allowed between reps, take any longer and your set may be void by the ref. On the final rep, the athlete must stand up straight in position for at least a moment before racking. On the bench press, as with the squat, a lift-off is allowed. A spotter mandatory but as soon as any hand touches the bar or athlete the 3 rep max attempt shall be deemed void. Elbows must straighten at the top of the rep and the bar must touch the chest at the bottom, on the final rep the athlete must hold the bar in the top position for at least a moment before racking. The weight cannot be re-racked between reps, all reps must be consecutive, a maximum of 3 seconds is allowed between reps, take any longer and your set may be void by the ref.  There will be no calls or commands such as ‘press’, so it’s up to you to make sure your reps are good or you risk wasting your time with no rep sets. The bum must stay in contact with the bench throughout and both feet must stay on the floor, toes are allowed. For the deadlift, the rules are the most straightforward. Get the bar from the ground to a locked out position at the top of the movement in whatever way you wish, hitching is allowed but do be careful not to injure yourself. The shoulders must be pulled back at the top of the lift with the chest out and the hips through, we’re looking for a straight line heel to hip to shoulder. The performing athlete’s hands must stay on the bar throughout the 3 rep max attempt, a maximum of 3 seconds at the starting position (bar on the ground) between reps, take any longer than this and your set attempt may be void by the ref. You can take as long as you wish per exercise, however, once you’ve moved on from one exercise to the next you cannot go back. Any team member can perform at any time and for any amount of attempts but only one team member can perform at a time.


Recommendations: Decide on your 3 rep max attempts for each exercise as well as your ‘build up’ sets and their weights for each team member. From this, to be time efficient, you can make a plan for what weight increments you’ll go up in and who in your team goes and when. 8 minutes per exercise is ideal here to finish in 24 minutes with 1 minute to spare.


Parkour #2


Pound for Pound (Bodyweight)


Complete the following exercises for the total given reps within the time limit of 25 minutes for men’s and mixed categories and 13 minutes for women’s categories.


Women’s



  • 25 Rope net climbs

  • 100 Press Ups

  • Ring rows 100

  • Bench dips 100


Mixed



  • 50 Rope net climbs

  • 200 press ups

  • Ring rows 200

  • Bench dips 200


Men’s



  • 50 Rope net climbs

  • 200 Press Ups

  • 120 Pull-ups

  • 200 Parallel Dips



Rules: the total reps must be completed for all exercises in the order listed. The team must complete all of the net rope climb reps, followed by press ups, pull ups/ring rows, then dips. Only one team member can work at one time, to swap in another team member he or she must be tagged by the athlete coming off. For the rope net climbs a hand must touch the metal bar along the top to indicate a successful climb to the top. On the decent a jump is not allowed, the competitor must have one foot on the net while touching the other foot down on the crash mat. If the athlete is planning on doing more than one climb before subbing then only one foot needs to touch the mat at the bottom (with the other foot on the net) to indicate a successful decent before recommencing another climb. A sub can only take place off of the crash mats, only one athlete per team is allowed on the crash mat at one time. On the press ups, the elbow must break a 90-degree angle at the bottom of the movement or upper arms parallel to the ground. At the top of the movement, there must be a pause with elbows locked out, the athlete must wait for either a count call or a ‘rep’ call from the ref before presuming the next rep each time. This is to ensure all reps are to full range at the top of the movement. The body must be kept straight and rigid, a straight line shoulder to hip to heel or with the bum slightly raised. Men will perform pull-ups, women will perform ring rows and mixed teams will perform ring rows. For pull-ups, the elbows must lockout at the bottom of the movement and the chin over the bar at the top, ‘kipping’ is prohibited… This ain’t CrossFit. When commencing the pull-ups the athlete must assume a still position at the bottom of the range of motion before commencing, jumping into a pull up is not allowed. For ring rows, the ring will be set up at the hip height of your shortest competitor. The feet must be positioned directly underneath the rings in their resting position. The elbows must lockout at the end range of motion and the athlete’s hands/wrist must make contact with the chest/shoulders at peak contraction to indicate a successful rep. The body must be kept rigid for ring rows, a straight line heel to hip to shoulders. For dips, the rules are the same as the press ups. The elbow must break a 90-degree angle at the bottom of the movement or upper arms parallel to the ground. At the top of the movement, there must be a pause with elbows locked out, the athlete must wait for either a count call or a ‘rep’ call from the ref before presuming the next rep each time. This is to ensure all reps are to full range at the top of the movement.


Recommendations: Taking time to substitute on the net rope climbs is timely as dismounting and remounting the net takes a moment and the tag must take place off of the crash mats. Stay on for as long as you can to reduce time wasted tagging, but don’t stay on too long that our pace begins to slow down. Be strict from the start on press ups and dips, the refs will ‘no rep’ you. For pull-ups, lots of subs might help you keep fresher, burn out 1 set of pull-ups and you may be of no use for another set.


 


Parkours #3


Volume (Muscular Endurance)


Complete the following exercises for the total given reps within the time limit of 25 minutes for men’s and mixed categories and 13 minutes for women’s categories.


Women’s



  • Overhead Press 20kg 100 reps

  • Front Squats 40kg 100 reps

  • Static Lateral Hold 3kg 3 minutes

  • Deadball Over Shoulder 15kg 25 reps


Mixed



  • Overhead Press 20kg 200 reps

  • Front Squats 40kg 200 reps

  • Static Lateral Hold 3kg 6 minutes

  • Deadball Over Shoulder 15kg 50 reps


Men’s



  • Overhead Press 40kg 200 reps

  • Front Squats 60kg 200 reps

  • Static Lateral Hold 6kg 6 minutes

  • Deadball Over Shoulder 20kg 50 reps



Rules: Only one team member can work at any one time. You must complete all of the reps for a single exercise before you can progress to the next and exercises must be performed in the order listed. The rack for overhead press and front squats will be set at a single height that you must decide prior to starting the parkour. Team members are allowed to assist the working athlete in stepping in and out of the rack with the barbell for both barbell exercises. For the overhead press, a parallel foot stance is required, you cannot have a foot placed further forward than the other in a split stance. This is overhead press and not push press, as such no movement in the knees is allowed, any push pressing (or push jerking) will receive a no rep… you’ll only be wasting your energy, so keep your reps strict! At the bottom of the rep the bar must come below chin height level, at the top of the rep the elbows must lockout and the head must come underneath the bar and through the arms. That last point there is very important, head under the bar and through the arms. After overhead press, it is the team’s responsibility to change their weights for squats. For front squats, any grip is allowed – Olympic grip, cross arm grip or Olympic grip via straps. At the top of the rep, the body must create a straight line heel to hip to shoulders, the hips must come all the way through. At the bottom of the rep, the upper thigh must come parallel to the ground or lower. On the last rep of an athletes working set for a rep to count it must be completed at the top before stepping forward to be racking, should the athlete start to step or lean forward before finishing the rep in its entirety then that rep may be deemed a ‘no rep’ by the ref. A spotter may be in place for both overhead press and front squats but as soon as any hand or body part touches the bar or athlete the rep will be deemed lost. For both overhead press and front squats, the bar must be re-racked between sets, it cannot be ‘passed’ from athlete to athlete. For the static hold, the object must be held level with the shoulders so that there is a straight line hand to hand, no higher and no lower. The elbow does not need to be locked out but there should not be excessive flexion if there is the ref may tell you to straighten your elbows more. As soon as you drop below the required height the ref will tell you to raise the object higher, if you do not raise to the required height then your time will stop accruing until you raise it higher or when another athlete subs in. The same goes if you are holding the weight too high, it’s actually easier to hold it a little above shoulder level, therefore shoulder level shall be enforced. The palm must be facing down to the ground at all times. The object must be placed on the floor once an athlete is finished, it cannot be handed  For the Deadball over the shoulder, the body must be straight in a fully stood up position as you roll the ball over the shoulder. If knees are bent or the chest isn’t upright then it will constitute a ‘no rep’. Once the ball has been placed over the shoulder the athlete must turn in the opposite direction to the shoulder the ball was placed over before picking up the ball for another rep. The athlete must stay within the laid out area for DBall over the shoulder and all athletes not working must remain outside the area. The ball must be ‘rolled’ over the shoulder, it cannot be ‘thrown’ over the shoulder.


Recommendations: The rack for overhead press and front squats will be moveable pins, as such you won’t be able to ‘slam’ the bar back into the rack after sets. We recommend having a team member(s) in place to help guide the bar out and into the rack at the start and finish of each barbell set (both overhead press and front squats). If someone misses the rack after a set it could cost you a lot of time and more importantly that athlete might sustain an injury, which we don’t want. For the DBall over the shoulder, use hip power to drive the ball up and over the shoulder, it will be quicker and more effective than excessive bend at the knees.


Parkour #4


Engine (Cardiovascular Power Output)


Complete the following exercises for the total given reps within the time limit of 25 minutes for men’s and mixed categories and 13 minutes for women’s categories.


Women’s



  • Ski Erg 750m

  • Air Bike 75cals

  • Rower 750m

  • Box Jumps 50


Mixed



  • Ski Erg 1500m

  • Air Bike 150cals

  • Rower 1500m

  • Box Jumps 100


Men’s



  • Ski Erg 2000m

  • Air Bike 200cals

  • Rower 2000m

  • Box Jumps 150



Rules: only one competitor may work at a time. You must complete the required distance/cals before progressing to the next exercise. You cannot assist the athlete working in any way or form apart from on the rower where you may help hold the athlete’s feet in place if you wish. You can decide what resistance setting you have the ski erg and rower on and, once set, may adjust it as you wish throughout the parkour, as many times as you like. You may ‘tune’ the rower to your optimal settings before the start of the parkour if you know how to do that. The box jumps must be a double-footed jump onto the box, upon landing on the box the knees must straighten and the hips must ‘come through’ creating a straight line heel to hip to shoulder to complete the rep. The step down from the box must be a single footed step-down, no double footed ‘bounce’ is allowed. Both feet must be firmly on the floor before the next jump can commence.


Recommendations: Resistance setting 6 for women and 7 for men may be the most optimal. Helping your athlete get his/her feet in place on the rower and holding his/her foot strap tight while performing may increase your efficiency. A super quick/slick change on the Air Bike will allow the athlete subbing in to continue off of the athlete subbing out’s momentum on the bike, without having to re-accelerate again.


 


warsschedule


 



  • 9am-10am Registration

  • 10am Athlete Meeting

  • 10.30am Warm Ups

  • 11am – 1pm All teams move through their first two parkours

  • 1pm – 2pm lunch break

  • 2pm – 4pm All teams move through their final two parkours

  • 4pm Tie breaker if necessary

  • 4.30pm Awards

  • 5pm Event finish


warsvenue1


Battleground Fitness, Swindon

www.mybattleground.co.uk


Post Code SN22PJ Battleground Fitness UK, Unit 84-88, Cheney Manor

All parking around BBS House is free to park all day


There will be water, pre and post workout drinks available to buy however they don’t serve any food.

Showers are available for the competitors after the event.


battleground fitness