Riptide Throwdown 2024

E1 - "Speed Kills"

MIN 0 - 6

Partner 1: Run the loop around soccer field 3x.

Partner 2: Row 1k.

Upon the call of "Go", 1 athlete runs, 1 rows, simultaneously.

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Score: Total time combined of each effort.

Rest 2 min, then begin event 2 on MIN 8.

If athletes finish under 6 min, that is simply additional rest time before commencing event 2.

*Run is under 1 mile, on grass. Starting and end point is the starting cone in each designated lane.

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Tie-break times:

1: Run: time for 1st lap.

2: Row: time at 500 m.

Take total times to determine tie breaker.

E2 - "Swing'n Carry"

For time:

160 KBS

RX: 53/35 lbs

Scaled: 35/25 lbs

Every 20 KBS, 1 partner must complete the following:

X - distance single arm Farmers Carry, immediately into...

X - distance single arm Front Rack Carry, immediately into...

X - distance single arm Overhead Carry.

Then resume KBS as a team.

Repeat this cycle until all 160 KBS are completed.

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Partners may partition KBS as desired but only 1 partner will complete all 3 carries, before the team may resume KBS. The other partner will rest.

Each carry distance will have a cone marking the turnaround point.

Each carry will decrease in distance, OH being the shortest distance.

Tiebreaker time: At 100 KBS.

E3 - "Thrust Hard"

Take 10 min to build to a 1 RM Thruster(each partner).

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Rest 2 min and deload to for E4.

Score is total lbs for both athletes.

Athletes are responsible for putting away all weights, loading E4 accurately with clips. E4 will begin on MIN 12 sharp, regardless if athletes are not ready.

E4- “Jumping Fran”

For time:

Buy in: 100 DUBS

21-15-9

Thrusters (95/65)

Pull ups

Buy out: 100 DUBS

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Partition DUBS as desired (Each athlete must do at least 10 reps).

Each partner must complete a full round.

P1 does 21 thrusters, then 21 pull ups, then switch.

P2 does 21 and 21, then switch, etc.

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Scaled:

Buy in: 100 single unders 

Thrusters: 65/45 lbs.

Jumping pull ups*

Buy out: 100 single unders 

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*Scaled athletes will stand on boxes at a height so that the pull bar is at the halfway point on the forearms, standing at full extension.

E5 - “The Final Grinder”

For Time:

30 Synchro Bar Facing Burpees Over Barbell

40 Partner Deadlifts*(RX: 315/225lbs)

50 T2B

40 Partner Wall Ball Shots RX: 20/14 lbs -10 ft 

30 HSPU

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Partners complete burpees together, jumping over the barbell together.

*Deadlifts are performed with both partners lifting the barbell together.

T2B - 1 works, 1 rest.

WBS require one partner to throw to target and the other to catch; alternate every rep, standing side by side.

HSPU - using the red HSPU mat and 2 plates, movement starts w/full lock out at top w/only heels touching at top, then perform kipping or strict.

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Scaled version:

For Time:

30 Synchro Bar Facing Burpees Over Barbell

40 Partner Deadlifts*(275/185lbs)

50 Toes above hips**

40 Partner Wall Ball Shots (14/10 lbs to 9 ft)

30 Deficit Push Ups

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*Partner DL- Both lift the barbell together.

**"Toes above hips" - using a kip swing, athletes must bring toes and knees above hips then kick back behind the frontal plane, aka “straight legged, kipping L-Swings”.

Deficit Push Ups - Place hands a on a pair of DB’s and feet on a 25 lb plate. Chest and thighs must touch the floor, full lock out at top, straight body. Partition as desired.