Double Trouble Throwdown 2022

Intermediate

1RM Snatch Complex (5min CAP)
Snatch
Hang Snatch
Overhead Squat

This workout begins with the athlete standing behind their barbell. After the call of “3, 2, 1… go,” the athlete may move to their barbell and perform the complex. The athlete’s score will be the heaviest weight successfully lifted, in pounds. 

Beginner

1RM Clean Complex (5min CAP)
Clean
Hang Clean
Front Squat

This workout begins with the athlete standing behind their barbell. After the call of “3, 2, 1… go,” the athlete may move to their barbell and perform the complex. The athlete’s score will be the heaviest weight successfully lifted, in pounds. 

Both Beginner & Intermediate
20min CAP
400m Partner run
30M Partner wheel barrow
400m Partner run
30M Walking lunges
400m Partner run
30M Burpee broad jumps
400m Partner run
30M Bear Crawl
400m Partner run to sprint

This workout begins with both athletes at their lanes. After the call of “3, 2, 1…go,” the teammates run 400 meters together. After completion, the athletes enter back into their lane and start the partner wheelbarrow. When completed athletes do another 400m partner run. Then the athletes move on the synchronized walking lunges. After the walking lunges athletes run another 400m. Back in their lane, athletes do burpee broad jumps together before running another 400m run. Athletes then perform a bear crawl together and then one more 400m run and sprint to the finish. The team's score is the time it takes for them to complete the workout or the number of repetitions completed before the cut-off.

Gymnastics Complex for Reps (5 min CAP)
1-1-1, 2-2-2, 3-3-3,...
Pull-up
Toes to bar
Chest to bar

This workout begins with the athlete standing on the floor or box under the pull-up bar. After the call of “3, 2, 1... go,” the athlete grabs the pull-up bar and performs the complex. After the first round, the athlete may jump off the bar to rest. As soon as the athlete jumps up for the second round the athlete must complete two reps of each movement without letting go of the bar for the round to be credited. If the athlete fails to hold on to the bar during the round the athlete will need to repeat the round and so on. The athlete’s score will be the reps completed in the time cap.

Beginner

Gymnastics Complex for Reps (5 min CAP)
1-1-1, 2-2-2, 3-3-3,...
Knee Raise
Leg Raise
Pull Up*

This workout begins with the athlete standing on the floor or box under the pull-up bar. After the call of “3, 2, 1... go,” the athlete grabs the pull-up bar and performs the complex. After the first round, the athlete may jump off the bar to rest. As soon as the athlete jumps up for the second round the athlete must complete two reps of each movement without letting go of the bar for the round to be credited. If the athlete fails to hold on to the bar during the round the athlete will need to repeat the round and so on. The athlete’s score will be the reps completed in the time cap.

*If your team can not get a pull up in the 5 min cap, there will be a tiebreaker of a dead hang. 

Intermediate

For Time (12min CAP)
21 HSPU
21 Synchro DB Devil Press 50/35lbs
15 HSPU
15 Synchro DB Clean and Jerks 50/35lbs
9 HSPU
9 Synchro DB Alt. Snatches 50/35lbs

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1… go,” the teammates can run to the wall and perform the handstand push-ups. After a total of 21 reps (divided, however, you desire) the athletes move to the first square to perform the alternating synchronized dumbbell devil presses. After performing 21 reps both athletes can move back to the wall to begin the set of 15 handstand push-ups. After completion, the athletes move to the second square to perform the 15 alternating synchronized dumbbell clean and jerks. After completing 15 reps the athletes move to the wall for their last set of 9 handstand push-ups. When finished the athletes move to the third square to perform the last set of 9 alternating synchronized dumbbell snatches.

The team's score is the time it takes for them to complete the workout or the number of repetitions completed before the cutoff. 

Beginner

For Time (12min CAP)
21 Scaled Wall walks
21 Synchro DB Devil Presses 20/10lbs
15 Scaled Wall Walks
15 Synchro DB Clean and Jerks 20/10lbs
9 Scaled Wall Walks 
9 Synchro DB Alt. Snatches 20/10lbs

This workout begins with both athletes standing behind the line. After the call of “3, 2, 1… go,” the teammates can run to the wall and perform the scaled wall walks. After a total of 21 reps (divided, however, you desire) the athletes move to the first square to person the synchronized dumbbell devil presses. After performing 21 reps both athletes can move back to the wall to begin the set of 15 scaled wall walks. After completion, the athletes move to the second square to perform the 15 alternating synchronized dumbbell cleans and jerks. After completing 15 reps the athletes move to the wall for their last set of 9 scaled wall walks. When finished the athletes move to the third square to perform the last set of 9 synchronized alternating dumbbell snatches.

The team's score is the time it takes for them to complete the workout or the number of repetitions completed before the cutoff. 

Intermediate
Time Cap - 15 Min
100m Swim (partner A)
75 Double Unders 
100m Swim (partner B)
25 Burpees over Partner
100m Swim (partner A)
75 Double Unders
100 Swim (partner B)

This workout begins with all athletes standing in their numbered lane. After the call of “3, 2, 1…go,’’ partner A jumps in the water and starts swimming. After swimming 100m, the athlete needs to get out of the water before they move to their jump rope for the 75 double unders. These can be divided however between the athletes. After completion partner B jumps in and swims 100m. When the athlete finishes 100m and gets out of the water the athletes must perform 25 burpees over partner. After the athletes are done with Burpees, partner A swims 100m and the athletes must perform another round of double unders. After completing 75 double Unders partner B swims 100m and when the athlete gets out of the pool the workout will be completed. The athletes score is the time it takes to complete this workout or the number of reps at the cut-off. Every time after the double unders and burpees there will be a tiebreak time. 

Beginner
Time Cap - 15 Min
50m Swim (partner A)
75 Single Unders 
50m Swim (partner B)
25 Burpees over Partner
50m Swim (partner A)
75 Single Unders
50m Swim (partner B)

This workout begins with all athletes standing in their numbered lanes. After the call of “3, 2, 1…go,’’ partner A jumps in the water and starts swimming. After swimming 50m, the athlete needs to get out of the water before they move to their jump rope for the 75 single unders. These can be divided however between the athletes. After completion partner B jumps in and swims 50m. When the athlete finishes 100m and gets out of the water the athletes must perform 25 burpees over partner. After the athletes are done with Burpees, partner A swims 100m and the athletes must perform another round of double unders. After completing 75 single unders partner B swims 50m and when the athlete gets out of the pool the workout will be completed. The athlete's score is the time it takes to complete this workout or the number of reps at the cut-off. Every time after the double unders and burpees there will be a tiebreak.

Intermediate
For Time: 15 min CAP
30 Synchro Thrusters 95/65lbs
20 Alt. Partner Box Jumps 24”
30 Cal Row
20 Partner Medball Throws 14lbs
50ft Handstand Walk
Partner Sprint

This workout begins with all athletes standing at their barbells. After the call of “3, 2, 1… go,” all athletes can pick their barbells and start their workout. All athletes must perform 30 synchronized thrusters. After a total of 30 reps completed, the athletes move on to the alternating box jumps. Alternating after every rep. When 20 reps are completed athletes move onto the 30 cal row. This can be divided however the athletes desire. After the 30 cal row the athletes move onto the 20 partner medball throws. After the medball throws athletes move onto the bear crawl where athletes can divide the distance however they desire. After the handstand walk athletes must sprint together, grab the object and sprint to the finish line. The athletes score is the time it takes for them to finish the workout or the number of repetitions completed before the cut-off. 

Beginner
For Time: 15 min CAP
30 Synchro Thrusters 65/45lbs
20 Alt. Partner Box Jumps 20” (step up allowed)
30 Cal Row
20 Partner Medball Throws 10lbs
50ft Bear Crawl
Partner Sprint

This workout begins with all athletes standing at their barbells. After the call of “3, 2, 1… go,” all athletes can pick their barbells and start their workout. All athletes must perform 30 synchronized thrusters. After a total of 30 reps completed, the athletes move on to the alternating box jumps. Alternating after every rep. When 20 reps are completed athletes move onto the 30 cal row. This can be divided however the athletes desire. After the 30 cal row the athletes move onto the 20 partner medball throws. After the medball throws athletes move onto the bear crawl where athletes can divide the distance however they desire. After the bear crawl athletes must sprint together, grab the object and sprint to the finish line. The athletes score is the time it takes for them to finish the workout or the number of repetitions completed before the cut-off.