Throwdown aan den Rijn - Buddy competition

Full rulebook can be found HERE
Video 25.3 Sync or Suffer

For time: Time cap 12 minutes

Workout flow

1.      After the start signal both athletes may start with the 800-meter run, from their starting position in the assigned lane. The first lap is a full lap on the track, the second lap is slightly shorter and ends at the starting position.

2.      When BOTH athletes are back in their lane, they can start their synchronised Ring Rows (fundamentals) or Pull Ups (advanced).

3.      When finished the Ring Rows or Pull ups both athletes start their 15 synchronised burpees.

4.      When finished the 15 synchronised burpees the athletes move into the 30 Wallballs.

5.      When the 30 Wall balls are completed, the athletes start their next round of Ring Rows or Pull ups, followed by the synchronized burpees and wall balls.

6.      This will be repeated for a third round.

7.      The workout finishes when BOTH athletes move back into the starting position in their assigned lane.

Rules

·         It is NOT allowed to adjust the height of the rings. The height will be the same for all athletes.

·         The wall balls can be divided however you want, there is no minimum requirement per athlete.

·         The medball must stay in your lane. Be careful with dropping the medball, prevent the medball from rolling into another lane.

·         If movements are not sync, the judge will call a NO REP.

Score
This workout is for time. Your score will be the final time after finishing the workout (time cap 12 minutes). If you do not finish the workout your score will be the total amount of reps.

Movement standards

Ring rows
The movement starts with the athletes having both feet/heels completely over the line on the floor. The athletes hold the rings in their hands and have extension in hips, knees and elbows. Both athletes pull themselves up at the same time till the rings or thumbs are clearly touching the body. The rep is credited when the athletes are in the top position together.

Pull ups
The athletes move their body up at the same time until the chin is clearly above the pull-up bar. This may be done strict, kipping or butterfly as long as all standards are met and no other parts of the body than the hands touch the rig. The rep is credited when both athletes are in the top position together. Make sure both feet are breaking the vertical plane directly under the bar before moving into the next repetition.

Burpees
The movement starts with the athlete standing tall. The athlete jumps/steps down into the burpee until hands, hips and chest are touching the floor at the same time. The athlete jumps/steps back on their feet and jumps up to fully extend hips and knees. Athletes’ hands need to be at least above the head while jumping.

Make sure you are in the bottom position touching the floor at the same time and standing tall at the same time. When the rep is not sync, the judge will call a NO REP.

Wallballs
The movement starts with the athlete standing tall with extended knees and hips with the medicine ball in the supported position in front of the body. The athletes’ hips crease must clearly pass below the top of the knees in bottom position of the squat. The athlete throws the ball to the target and the knees and hips must be fully extended at the end of the rep.  The rep is credited when the center of the ball hits the target at or above the specified height. Female athletes use the lower target, Male athletes use the higher target.

Tips from our crew

-          Don’t blast all your energy with the run

-          Work together and have fun!

Full rulebook can be found HERE
Video 25.1 Whirlwind Worm

AMRAP: Time cap 8 minutes

*Female teams do 30 calories, Mixed and Male teams do 40 calories

Workout flow

1.      After the start signal the athletes move from their starting position towards the ski-erg and start with the calories on the ski-erg.

2.      When the screen hits the assigned number of calories the athletes may step off the ski-erg and start the 20 meter walking lunges with the Worm.

3.      When both athletes AND the whole Worm crossed the 20m line, they can start the Worm Squats (Fundamentals) or Thrusters (Advanced).

4.      When finished the 20 reps, the athletes may walk back with the Worm on the shoulders (Fundamentals) or do the 20-meter Walking Lunges (Advanced) back to the starting point.

5.      When both athletes AND the whole worm are over the line, the athletes may go to the ski-erg again, reset the screen to 0 and start their max calories.

6.      The workout finishes at 8 minutes. Your judge will check and note the number of calories at exactly 8 minutes.

Rules

·         Both athletes must face the same side with all the Worm movements.

·         Both athletes’ feet have to be clearly over the 20 meter line before dropping the Worm (or move directly into the thrusters) to proceed to the next part of the workout.

·         Athletes are responsible for resetting the screen on the ski-erg to 0 before starting the max calories

·         If you or your buddy already step off the ski-erg BEFORE the screen hits the assigned number of calories, it will result in a penalty.

·         Damper can only be changed BEFORE the workout starts. If the damper is changed DURING the workout, it will result in a penalty.

Score

This workout is for repetitions. Your score will be the total amount of movements and calories before the workout is over, the buy-in is NOT part of your score (time cap 8 minutes). There is a tiebreaker after the worm movements, and has returned to the starting point. If two teams have the same final score this tiebreaker time determines the winner.

Movement standards

Ski-erg

The athlete must stay on the platform of the Ski-erg till the screen hits the assigned number of calories.

One Athlete works at a time on the Ski-erg. Athletes can decide themselves how they divide the calories.

Worm Walking Lunges

The movement starts with the worm touching the shoulder of both athletes at the same side of the body. Both athletes must face the same side. Together you move into the lunge with the same leg. And get up again with the other leg moving forward. The movement ends with both athletes standing tall with hips and knees fully extended over the line TOGETHER with the WHOLE Worm. There must be a moment with the knees of both athletes at the ground at the same time and standing up fully extended at the same time. If the judge gives you a NO REP, you must move back to the starting position of the last rep and make the rep again. When the Worm is dropped to early and is not fully over the line. You also must move back to the worm, move the worm into the starting position and finish the Walking lunges until the Worm is completely over the line.

Worm Squats (Fundamentals)

The movement starts with the Worm touching the same shoulder of both athletes with the athletes facing the same side. Every rep, including the first rep, starts with both athletes standing tall with knees and hips fully extended. Together you move into the Squat. The athletes’ hips crease must clearly pass below the top of the knees in bottom position of the squat and the knees and hips have to be fully extended at the end of the rep. The rep is credited when the athletes are in the bottom position together and finish the rep by fully extending together with the worm still in supporting position by both athletes.

Worm Thrusters (Advanced)

The movement starts with the Worm touching the same shoulder of both athletes with the athletes facing the same side. Every rep, including the first rep, starts with both athletes standing tall with knees and hips fully extended. Together you move into the Squat. The athletes’ hips crease must clearly pass below the top of the knees in bottom position of the squat.[SW9]  Then the athletes move the Worm in a fluent movement over the head to the top of the other shoulder. The Worm must touch the same shoulder of both athletes at the same time. When the Worm ends up at different shoulders of the athletes. The rep must start over at the starting position of the last rep. The rep is credited when the athletes are in the bottom position together and finish the rep by fully extending together with the worm still in supporting position by both athletes.

Worm Walk (Fundamentals)

The movement starts with the Worm touching the same shoulder of both athletes and the athletes are looking in the same direction. The athletes walk together to the other side of the line. In this movement you don’t have to walk with the same leg at the same time. The movement ends when both athletes AND the whole Worm are over the line.

Tips from our crew

-          Knee sleeves are highly recommended in this workout!

-          Communication is key

-          Go hard!

Full rulebook can be found HERE
Video 25.2 Hug it out

Divide however you like (YGIG)

For time; Time cap 10 minutes

80 Dual Dumbbell deadlifts

1 Lap * Husafell bag or Throwbag Bearhug Carry

60 Dual Dumbbell Hang cleans

1 Lap Husafell bag or Throwbag Bearhug Carry

40 Dual Dumbbell Shoulder to Overhead

1 Lap Husafell bag or Throwbag Bearhug Carry

*1 Lap is a lap on the inclined track

Workout flow

1.      The start position is in section B, after the start signal the athletes may walk to section A and start with the 80 Dual dumbbell deadlifts.

2.      When all reps are completed one of the athletes may go to section B and start the Bearhug Carry lap.

3.      When the Throwbag is dropped in section B and both athletes are standing in section A they may start the 60 Dual dumbbell hang cleans.

4.      After completing all the reps, one of the athletes may start the second Bearhug Carry lap.

5.      When the athlete is back from the second lap and both athletes are standing in section A again. They may start the 40 Dual dumbbell shoulder to overheads.

6.      When all repetitions are completed, one of the athletes may start the last Bearhug Carry lap.

7.      The workout is finished when the Throwbag is dropped in section B and both athletes are over the section A line.

Rules

·         Only one team member is allowed to do the Bearhug Carry. At the same time the other team member must stay in section A. If the athlete can not complete the lap by himself, he or she leaves the Throwbag on track and switch with their buddy at section A.

·         Walking on the grass during the Bearhug Carry is not allowed. If you step on the grass at any point on the track, you will receive a penalty. You must return to your starting position and restart the round

·         Team members must touch each other by every switch they make.

·         Dropping dumbbells outside of section A will result in a disqualification.

Score

This workout is for time. Your score will be the final time after finishing the workout (time cap 10 minutes). If you do not finish the workout your score will be the total reps.

Movement standards

Husafell bag or Throwbag Bearhug Carry
The movement starts with the Throwbag in the bearhug position. Throwbag is in front of the chest with both arms around the bag. It’s not allowed to carry the bag in any other position. The movement ends with the bag back in the section in your lane.

Dual dumbbell Deadlift
The movement starts with one head of the dumbbells touching the floor on both sides at the same time. The athlete stands between the dumbbells and picks the dumbbells with both hands outside the legs (no sumo deadlifts). The athlete lifts the weight up until hips and knees are fully extended and the shoulders are above the hips. This is one repetition. Touch and go reps are allowed, bouncing (slamming the dumbbells into the floor to use the bounce) is not allowed.

Dual dumbbell Hang Clean
The movement starts with the athlete standing tall with the dumbbells in their hands and hips and knees fully extended. The dumbbells move from the hang position (above the knees and elbows fully extended) to the front rack position in one fluent motion. You are allowed to move the dumbbells between the legs or outside of the legs. In the end position, the dumbbells touch the top of the shoulders with one head, fingers are around the dumbbell and the elbows are in front of the dumbbells (dumbbells should be parallel to the ground in this position). The hips and knees are fully extended and both feet are straight under the hips. The athlete has control over the dumbbells. A clean from the floor is a no-rep and does not count. The athlete needs to extend in a deadlift first.

Dual dumbbell Shoulder to Overhead
The movement starts with the dumbbells in the front rack position (the dumbbells touch the top of the shoulders with one head, fingers are around the dumbbell and the elbows are in front of the dumbbells) The athlete gets the dumbbells overhead, where the dumbbells are straight above the head, with feet under the hips, and elbows, hips and knees fully extended. The athlete is in control over the dumbbells. This may be a strict press, push press, push jerk or split jerk as long as the standards are met. In the split jerk, both feet need to move back under the hips before the dumbbells are lowered.

Tips from our crew

-          Make a proper gameplan before you start.

-          Please be careful with running, the track might be slippery when wet.