The Royal Throwdown

10min MAX Calories Row

Event 1 & 2 run simultaneously together at the same time.

Event 1 begins with both Athletes behind the start line. After a 10 second count down and the call of "Go", Partner 1 will sit on the rower and begin rowing, while Partner 2 completes a full round of Event 2. When Partner 2 has completed a full round of Event 2, they tag Partner 1 on the Rower and they Swap. 

This continues for 10min, and score for Event 1 is Max Calories at the end of the 10min. 

Round For Round:

7.5m Deadball Carry

2 Deadball Cleans Over the Shoulder

7.5m Deadball Carry

**ADD 2 Deaball Cleans Over The Shoulder each Round

Round 1: 2 Deadball Cleans

Round 2: 4 Deadball Cleans

Round 3: 6 Deadball Cleans

ETC.....

Open Divisions:

M:55kg

F:45kg

Int/Beg & Masters

M:45kg

F: 30kg

Both Athletes Start behind the starting line and after a 10sec countdown, at the call of "Go", Partner 1 will jump on the rower to begin Event 1, while Partner 2 picks up the Deadball to begin Event 2.

They will advance the Deadball 7.5m before dropping the ball over the line. Then will complete 2 Deadball Cleans over the Shoulder, once completed, pick the Deadball back up and walk 7.5m back to the start line dropping the ball over the line.

Partner 2 Then tags Partner 1, and they swap. Partner 1 picks up the Deadball walks 7.5m with then performs 4 Deadball Cleans over the shoulder. Then Carries the ball back 7.5m and swaps with Partner 2 again.

This continues for 10min, adding 2 Deadball cleans each round. 

Score is max reps completed in the 10 min, 7.5m walk counts as 1 rep.   

**Deadball must be carried in front of the body, not on the shoulders/neck/back 

Event 3 - "No I in Team"

For time - 10min cap

Open Division 

40 Bar Muscle Ups / Partner in Hand Stand Hold

60 HSPU's / Partner in Dead Hang from Pull Up Bar

80 Synchronised Wall Ball 20/14lb

Int/Beg & Masters

40 Pull Ups / Partner in Push Up Position Plank

20 Wall Walks / Partner in Dead Hang from Pull Up Bar

80 Synchronised Wall Ball 20/14lb

***Scale: Pull ups for x 2 Jumping Pull Ups / Wallball 9/8 foot target***

(Scale option is for Int/Beg division only)

- Bar Muscle-Ups will only be counted as "good" repetitions whilst patner is in the Handstand Hold.

 - HSPU's and Wall Walks will only be counted as "good" repetitions whilst partner is in Dead Hang from Pull Up Bar

*** 1 Second penalty for each rep not completed in 10min cap. 

4 Rounds For Time: 12min CAP

12 Squat Cleans

12 Syncronized Single Arm Devils Press

Open Division

Round 1 - 70/50kg

Round 2 - 80/55kg

Round 3 - 90/60kg

Round 4 - 100/65kg

Devil Press @ 22.5/15kg

Int/Beg

Round 1 - 40/25kg

Round 2 - 45/30kg

Round 3 - 50/32.5kg

Round 4 - 55/35kg

Devils Press @ 15/10kg

Masters

Round 1 - 50/30kg

Round 2 - 60/35kg

Round 3 - 70/40kg

Round 4 - 75/45kg

Devils Press @ 22.5/15

***Squat Cleans can be divided anyhow between partners***

For Time: 7 Min Cap

Open Division

7, 5, 3 Power Snatches (each) @ 70/45kg

12, 12, 12 Synchronised Toes-2-Bar

Int/Beg Division

7, 5, 3 Power Snatch (each) @ 40/25kg

12, 12, 12, Synchronised Knee Tucks

Masters

7, 5, 3 Power Snatch (each) @ 50/35kg

12, 12, 12 Synchronised Toes 2 Bar

Flow:

Partner 1 completes 7 Power Snatches

Partner 2 completes 7 Power Snatches

12 Synchronised Toes-2-Bar / Knee Tucks

Partner 1 completes 5 Power Snatches

Partner 2 completes 5 Power Snatches

12 Synchronised Toes-2-Bar / Knee Tucks

Partner 1 completes 3 Power Snatches

Partner 2 completes 3 Power Snatches

12 Synchronised Toes-2-Bar / Knee Tucks 

*** At the end of the 7min Cap, Event 6 starts straight away.

*** A One second penalty is added to the time for every rep not completed. 

Find a 1RM Snatch

Squat Or Power

***Score is the combined total of both athletes heaviest Snatch

"Grettel" - 6min Cap

Open Division

10 Rounds (alternating round for round)

3 Clean & Jerks @60/40

3 Bar Over Burpees

Int/Beg Division

10 Rounds (alternating round for round)

3 Clean & Jerks @ 40/30

3 Bar Over Burpees

Masters Division

10 Rounds (alternating round for round)

3 Clean & Jerks @ 50/35

3 Bar Over Burpees

*** At the end of the 6min Cap, Event 9 begins.

** A one second penalty for each rep not completed in the 6min time cap.  

Open Division

3min MAX Ring Muscle Ups

Int/Beg Division

3min Max Scaled Muscle Ups

- Ring Row into Jumping Ring Dip

Masters Division

3min Max Ring Muscle Ups

***Scaled Ring Muscle Up 3 = 1 Ring Muscle Up

6 x 2min Rounds

Partner 1 Works while Partner 2 Rests, swapping each round (3 rounds each)

Open Division

21/15 Cals Echo Bike

11 Box Jump Overs @ 24"/20"

Max DB Thrusters @ 22.5/15kg

Score = Total number of Thrusters combined from each round.

Int/Beg Division

16/11 Cal Echo Bike

9 Box Jump or Step Overs @ 24"/20"

Max DB Thrusters @ 15/10kg

Score = Total number of Thrusters combined from each round.  

Masters Division

18/12 Cal Echo Bike

9 Box Jump or Step Overs @ 24"/20"

Max DB Thrusters @ 22.5/15kg

Score = Total number of Thrusters combined from each round.