– Workouts –

February/March 2020

*Check the locations page for dates in your area!*

GENERAL INFORMATION

Movement Standards

Bench Press

Teams are required to have one athlete spotting at all times. Each rep of the bench press begins and ends with the arms at full extension. Spotters may assist in getting the barbell to the starting locked out position, but athletes must show control before beginning the repetition. There are no requirements for width of grip on the barbell, however athlete’s thumbs must be wrapped around the bar. At the bottom, the barbell must make contact with the chest. The athlete’s feet must remain in contact with the floor and the athlete’s glutes must remain in contact with the bench for the duration of the rep. If the spotter is used at any point during a repetition, it will not count.

Workout Description

Workout Description

Teams will have 8 minutes to establish each athlete’s 3 rep max bench press. The team’s score will be the sum of all three athletes’ heaviest successful lifts.

Athletes will begin standing away from the bench with an empty barbell. At the call of go, all athletes may help load the barbell to their desired weight. One resting athlete must return to the starting area, while the other resting athlete remains to spot the attempt.

A spotter is required for all attempts. Each athlete may make multiple attempts. However, all three teammates must establish their max within the same 8 minute period.

Note: The minimum weight change is 5 lbs. (2.5 lb. plates); no fractional plates are allowed and clips must be used.

Women Scaled
8min CAP

3-Rep Max Bench Press

*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.

Men Scaled
8min CAP

3-Rep Max Bench Press

*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.

Women Intermediate
8min CAP

3-Rep Max Bench Press

*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.

Men Intermediate
8min CAP

3-Rep Max Bench Press

*No minimum or maximum attempts. Can trade at any time. One athlete must be spotting at all times. Other athlete must be away from bench.

GENERAL INFORMATION

Movement Standards

Devil Press

The Devil Press is a movement featuring two dumbbells of the same weight, and is essentially a combination of a dumbbell burpee, and a double dumbbell ground to overhead. Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with the chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete may snatch or clean & jerk both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. Please note, the athlete may “swing” the dumbbells between their legs to help build momentum to get them overhead.

Box Jump Over/Box Over

The box jump-over starts with the athlete on the floor and finishes with the athlete jumping over the box. There is no requirement for the athlete to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. Lateral jumps are allowed.

Scaled athletes may step up and over.

Workout Description

Workout Description

Event 2 will begin after a 4 minute rest that follows Event 1. This event begins with all 3 athletes in the starting box. Throughout the event, only one athlete will be working at a time and teammates must rotate through in the same order for the entire event. At the call of go, athlete 1 will advance to their designated pair of dumbbells and complete 4 Devil Press. They will then move to their box and complete 8 box jump overs, then tag the second athlete who may then begin their work. Once the third athlete has completed their round, they will tag the first athlete who will then begin their second round. Athletes will continue this cycle of 4 devil press & 8 box jump overs for the 8 minute duration. The team’s score will be the total reps completed when time is called.

Women Scaled
8min AMRAP

4 Devil Press (20lbs)
8 Box Overs (20in)

*Athletes must complete full rounds

Men Scaled
8min AMRAP

4 Devil Press (35lbs)
8 Box Overs (24in)

*Athletes must complete full rounds

Women Intermediate
8min AMRAP

4 Devil Press (35lbs)
8 Box Jump Overs (20in)

*Athletes must complete full rounds

Men Intermediate
8min AMRAP

4 Devil Press (50lbs)
8 Box Jump Overs (24in)

*Athletes must complete full rounds

GENERAL INFORMATION

Movement Standards

Row for Calories

This is a standard row for calories. Athletes can begin rowing once the dumbbells are in a farmers carry hold by one of their teammates. Athletes must be seated at all times and can trade out at any time, but calories will only count when the farmers carry hold requirement is met. The monitor must be reset to zero before the final row . Either the athlete or the judge may reset the monitor.

Dumbbell Farmers Carry Hold

For the dumbbell farmers carry hold, athletes must have a full grip on the dumbbells and be standing tall, with hips & knees at full extension and dumbbells at the side.

Dumbbell Front Squat

The rep begins from the top, with knees and hips extended and dumbbells on the shoulders. A muscle clean into a squat is allowed. The dumbbells must be held on the shoulders. The hands must remain in contact with the dumbbells the entire time. At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Static Bar Hang

The movement consists of a dead hang from the pull up bar. Both hands must stay in contact with the bar and any grip may be used.

Toes-To-Bar

The athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plane before initiating the next rep. Any part of the shoe may touch the bar for the rep to count. Any grip may be used. If both feet do not make contact with the bar at the SAME TIME, it will result in a no rep. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

Knee Raise

For the hanging knee raise, the athlete must raise the knees above the height of the hips for the rep to be counted. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plan before initiating the next rep. Any grip may be used. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

Front Rack Hold

The dumbbells must be held on the shoulders. The hands must remain in contact with the dumbbells the entire time. Athletes must remain standing in a static position with hips and knees fully extended.

Burpee Over Rower

In the bottom position of the burpee, the athlete’s chest and thighs must be simultaneously touching the ground. Intermediate athletes must jump over the railing of the erg from both feet—one-footed jumping or stepping over is NOT permitted. Scaled athletes may step over the rower. Both of the athlete’s feet must pass over the top of the erg railing. Burpees may be performed laterally in position to the rower, so long as the above standards are met. A repetition is complete when the athlete lands on the opposite side of the erg from where the burpee was performed. The athlete’s head may not be over the erg railing during their burpee.

Workout Description

Workout Description

This workout begins with all 3 athletes in the starting box. At the call of go, athlete 1 will take the rower, while athlete 2 heads to the dumbbells. Athlete 1 must wait until athlete 2 has picked up the dumbbells and is locked out before they begin rowing, working towards their designated amount of calories.

Once the first row is completed, athletes will move to the dumbbell front squats and bar hang, where they will complete 40 reps. In the same fashion as the row, teams must have one athlete completing a dead hang from the bar in order for the dumbbell front squat repetitions to count.

Upon completing the front squats, athletes will then switch movements to Toes-to-Bar/Knee Raises and a Dumbbell Front Rack hold. Teams will work towards 30 reps of their designated movement, again in the same manner where reps only count while the dumbbells are held in a locked out, front rack position.

After completion, athletes will then complete 40 Burpees Over the Rower. This is the only movement of the chipper where one athlete will be working, while the other two are in the starting box.

When the 40 Burpees Over the Rower are completed, teams will then work in reverse order to complete the chipper. 30 more Toes-to-Bar/Knee Raises while dumbbells are held in Front Rack, 40 more Dumbbell Front Squats while teammate completes a dead hang, and finally the designated number of calories rowing while a teammate completes a farmers carry hold.

Throughout the entirity of the event, athletes may switch out at any time. However a physical tag must be displayed and the appropriate number of resting athletes must be in the start box. AT all times, reps will only count while the designated static hold is being completed.

There is a 15 minute cap. If athletes do not finish all reps before the time cap, their score will be the number of reps completed.

Women Scaled
15min CAP

40 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (20lbs)
40 Dumbbell Front Squats (20lbs)
Partner 2 – Static Bar Hang
30 Knee Raise
Partner 2 – Front Rack Hold (20lbs)
40 Burpees over Rower
30 Knee Raise
Partner 2 – Front Rack Hold (20lbs)
40 Dumbbell Front Squats (20lbs)
Partner 2 – Static Bar Hang
40 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (20lbs)

*Athletes can trade out at anytime. Reps only count if the static movement is being done. The third athlete must be in the rest box.

Men Scaled
15min CAP

50 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (35lbs)
40 Dumbbell Front Squats (35lbs)
Partner 2 – Static Bar Hang
30 Knee Raise
Partner 2 – Front Rack Hold (35lbs)
40 Burpees over Rower
30 Knee Raise
Partner 2 – Front Rack Hold (35lbs)
40 Dumbbell Front Squats (35lbs)
Partner 2 – Static Bar Hang
50 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (35lbs)

*Athletes can trade out at anytime. Reps only count if the static movement is being done. The third athlete must be in the rest box.

Women Intermediate
15min CAP

40 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (35lbs)
40 Dumbbell Front Squats (35lbs)
Partner 2 – Static Bar Hang
30 Toes to Bar
Partner 2 – Front Rack Hold (35lbs)
40 Burpees over Rower
30 Toes to Bar
Partner 2 – Front Rack Hold (35lbs)
40 Dumbbell Front Squats (35lbs)
Partner 2 – Static Bar Hang
40 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (35lbs)

*Athletes can trade out at anytime. Reps only count if the static movement is being done. The third athlete must be in the rest box.

Men Intermediate
15min CAP

50 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (50lbs)
40 Dumbbell Front Squats (50lbs)
Partner 2 – Static Bar Hang
30 Toes to Bar
Partner 2 – Front Rack Hold (50lbs)
40 Burpees over Rower
30 Toes to Bar
Partner 2 – Front Rack Hold (50lbs)
40 Dumbbell Front Squats (50lbs)
Partner 2 – Static Bar Hang
50 Calorie Row
Partner 2 – Dumbbell Farmers Carry Hold (50lbs)

*Athletes can trade out at anytime. Reps only count if the static movement is being done. The third athlete must be in the rest box.

GENERAL INFORMATION

Movement Standards

Double Under

This is a 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.

Single Under

This is a standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count.

Shoulder to Overhead

The barbell begins on the ground. Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out over the center of the body. A shoulder press, push press, push jerk and/or split jerk may be used, as long as the weight is fully locked out overhead with the hips, knees and arms fully extended with the bar directly over the middle of the body and the feet back in line with the hips.

Chest-to-bar Pull-up

This is a standard chest to bar pull-up. Dead hang, kipping, or butterfly pull-ups are allowed, as long as all the requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chest MUST CLEARLY COME INTO CONTACT with the bar, below the collarbone.

Ring Row

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. The athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athlete must rise until the rings touch their chest. The athlete’s body will make an unbroken line from shoulders to ankles at the top of the rep.

Workout Description

Workout Description

This event begins with all 3 athletes in the starting box. Athlete 1 may have their jump rope in hand. At the call of GO, athlete 1 will step into their designated lane and begin their set of either 30 double unders or single unders.

Once the reps are completed, athlete 1 will advance to their designated barbell and complete 10 shoulder-to-overhead repetitions. Once they have reached 10 reps, athlete 1 will move to their designated pull-up station, where they will complete either 10 chest-to-bar pullups or ring rows.When all reps are completed by athlete 1 for round 1, they will then start back on their jump rope for round 2. Round 2 & 3 for athlete 1 will follow the same fashion, completing the jump rope, shoulder to overhead, & chest-to-bar pullups/ring rows.

When athlete 1 completes their 3rd round, athlete 2 will be tagged in and begin their work. The movements will remain in the same order, however they will complete 2 rounds of 45 double unders/single unders, 15 shoulder to overhead & 15 chest-to-bar pullups/ring rows.

When athlete 2 completes their 2 rounds of work, athlete 1 will be tagged in to begin their work. Athlete 3 will have 1 round of 90 double unders/single unders, 30 shoulder to overhead & 30 chest-to-bar pullups/ring rows.

The team’s score will be the time it takes to complete all collective rounds. There is a 12 minute cap. If athletes do not finish all 450 reps, their score will be the number of reps completed.

Women Scaled
12min CAP

Athlete 1
3 Rounds
30 Single Unders
10 Shoulder to Overhead (65lbs)
10 Ring Row

Athlete 2
2 Rounds
45 Single Unders
15 Shoulder to Overhead (65lbs)
15 Ring Row

Athlete 3
1 Round
90 Single Unders
30 Shoulder to Overhead (65lbs)
30 Ring Row

Men Scaled
12min CAP

Athlete 1
3 Rounds
30 Single Unders
10 Shoulder to Overhead (95lbs)
10 Ring Row

Athlete 2
2 Rounds
45 Single Unders
15 Shoulder to Overhead (95lbs)
15 Ring Row

Athlete 3
1 Round
90 Single Unders
30 Shoulder to Overhead (95lbs)
30 Ring Row

Women Intermediate
12min CAP

Athlete 1
3 Rounds
30 Double Unders
10 Shoulder to Overhead (95lbs)
10 Chest-to-bar Pullups

Athlete 2
2 Rounds
45 Double Unders
15 Shoulder to Overhead (95lbs)
15 Chest-to-bar Pullups

Athlete 3
1 Round
90 Double Unders
30 Shoulder to Overhead (95lbs)
30 Chest-to-bar Pullups

Men Intermediate
12min CAP

Athlete 1
3 Rounds
30 Double Unders
10 Shoulder to Overhead (135lbs)
10 Chest-to-bar Pullups

Athlete 2
2 Rounds
45 Double Unders
15 Shoulder to Overhead (135lbs)
15 Chest-to-bar Pullups

Athlete 3
1 Round
90 Double Unders
30 Shoulder to Overhead (135lbs)
30 Chest-to-bar Pullups

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