Get Battle Cancer Ready with These Four Workouts

Meet Battle Cancer – the fitness event that is sure to push you to your limits, while raising awareness for cancer and fundraising for the cause. Each Battle Cancer stop has running and lifting competitions, but their signature event is the 90 minute long, Battle Cancer Challenge. During The Battle Cancer Challenge, teams of four will tackle nine stations of bike, row, ski, and lifts. Each station is five minutes of work followed by four minutes of recovery. To be prepared, you will need to do intense periods of cardio and test yourself with lifts and functional fitness movements. Follow these workouts to feel prepared and ready to tackle your next Battle Cancer event. 

Some of these workouts may list a specific erg as the ideal one for that workout, but any of them—a RowErg, SkiErg or BikeErg—can be substituted or combined for any of the workouts below. Equipment required is a box for step ups (preferably 24”), a set of dumbbells, a kettle bell, and a sandbag.  

Workout #1 
1 min at 75% max effort BikeErg (or any erg of choice) 
1 min box step ups 
1 min dumbbell deadlift  
1 min rest

Do this 10 rounds total for 40 minutes total work. 

Workout #2 
15 calorie SkiErg (or any erg of choice) 
15 kettle bell swings 
15 burpees 
1 min rest 

Do this as many rounds as possible in a 40-minute block of time. 

Workout #3 
2 min RowErg (or any erg of choice) 
10 dumbbell snatches 
10 sandbag over the shoulder 

Take a 1-minute break. For the next round, instead of 10 dumbbell snatches and sandbag over the shoulders, this time complete 9, then 8, and work your way down to 1.   

Work #4 
On your Erg of choice, set variable Intervals with calorie targets as follows: 10, 20, 30, 40, 30, 20,10, with a 2-minute rest between each. During this rest period, perform 10 burpees and take the remaining time to prepare for the next set of calories. 

Still need some more inspiration? Try out our Workout of the Day!