Casual Throwdown - Buddy Edition

3 Rounds for max reps!

1:00 Min.: Jumping Pull Up
1:00 Min.: Burpee Box Step Ups (24/20 inch)
1:00 Min.: WallBall Thruster (6/4 kg)
1:00 Min.: Kettlebell Swings (16/12 Kg)
1:00 Min.: Rest

SCORE TOTAL REPS

3 Rounds for max reps!

1:00 Min.: C2B Pull Up
1:00 Min.: Burpee Box Jump Over (24/20 inch)
1:00 Min.: WallBall Shots (9/6 kg)
1:00 Min.: Power Clean (70/50 Kg)
1:00 Min.: Rest

SCORE TOTAL REPS

*Master45+/Teens: Power Clean 60/40kg

3 Rounds for max reps!

1:00 Min.: Pull Up
1:00 Min.: Burpee Box Jumps (24/20 inch)
1:00 Min.: WallBall Shots (6/4 kg)
1:00 Min.: Power Clean (50/35 Kg)
1:00 Min.: Rest

SCORE TOTAL REPS

*Master45+/Teens: Power Clean 40/30kg

WORKOUT 3

DIRTY LIFTING

EMOM until failure
1: 10/7 Cal Air Bike
2: 3 Front Squats

Start @20/15 Kg empty Bar and add 5 Kg each round

FLOW:
The WOD is carried out individually. The score is made up of both lifts by both partners.

On 3,2,1 “Go, the athlete starts on the air bike in minute 1 and completes 10/7 Cal. In minute 2, 3 front squats are performed with 20/15 kg. The remaining time is a pause. In minute 3, 10/7 Cal must be completed on the air bike again. In minute 4, 5 kg (2x2.5 kg) are added and 3 front squats are performed again.
The 10/7 Cal MUST be completed in order to complete the front squat in the following minute. EMOM continues until you can no longer complete the required number of reps (front squats) or calories. 

WORKOUT 3

DIRTY LIFTING

On a running clock
00:00 - 04:00 Min.
1RM Snatch (anyhow)
04:00 - 10:00 Min.
80/60 Cal Air Bike
10:00 - 14:00 Min.
3RM Overheadsquat

Score:Load (combined)

FLOW
The WOD is carried out individually. The score is made up of both lifts by both partners.

On 3,2,1 “Go” the athlete begins with the 1RM snatch. From minutes 0-4, as many attempts as desired can be carried out. Between minutes 4-10, 80/60 Cal are ridden on the air bike. If the athlete finishes before the 10 minute mark, they can take a break until minute 10. If the athlete cannot complete the required calories in the required time, the event is over and only the score from the first part counts. Between minutes 10-14 the Ahtlet dedicates itself to the 3RM overhead squat. The overhead squat can be started from the rig. 

WORKOUT3

DIRTY LIFTING

On a running clock
00:00 - 04:00 Min.
1RM Clean (anyhow)
04:00 - 10:00 Min.
70/50 Cal Air Bike
10:00 - 14:00 Min.
3RM Hang Clean (anyhow)

Score: Load (combined)

FLOW
The WOD is carried out individually. The score is the combined amount of kg of both lifts by both partners.

On 3,2,1 “Go” the athlete begins with the 1RM clean. From minutes 0-4, as many attempts as desired can be carried out. Between minutes 4-10, 70/50 Cal are ridden on the air bike. If the athlete finishes before the 10 minute mark, they can take a break until minute 10. If the athlete cannot complete the required calories in the required time, the event is over and only the score from the first part counts. Between minutes 10-14 the athlete devotes himself to the 3RM hang clean. 

WORKOUT2

GO FOR IT

For Time!
20 synchro Shuttle Runs
80 Cal Row
320 Single Under

No TC!!!

FLOW
Both athletes start with the synchro shuttle runs on 3,2,1 “Go”. As soon as the shuttle runs have been completed, the first partner starts on the Concept 2 Rower. Once the cals have been completed on the rower, one partner may begin the double/single unders (the rope may not be raised until the cals have been completed). The cals on the rower and the double under/single under may be divided between both partners as required using the “You Go I Go” principle.

WORKOUT2

GO FOR IT

For Time!
25 synchro Shuttle Runs
100 Cal Row
400 Double Under

No TC!!!

FLOW
Both athletes start with the synchro shuttle runs on 3,2,1 “Go”. As soon as the shuttle runs have been completed, the first partner starts on the Concept 2 Rower. Once the cals have been completed on the rower, one partner may begin the double/single unders (the rope may not be raised until the cals have been completed). The cals on the rower and the double under/single under may be divided between both partners as required using the “You Go I Go” principle.

WORKOUT2

GO FOR IT

For Time!
25 synchro Shuttle Runs
100 Cal Row
400 Single Under

No TC!!!

FLOW
Both athletes start with the synchro shuttle runs on 3,2,1 “Go”. As soon as the shuttle runs have been completed, the first partner starts on the Concept 2 Rower. Once the cals have been completed on the rower, one partner may begin the double/single unders (the rope may not be raised until the cals have been completed). The cals on the rower and the double under/single under may be divided between both partners as required using the “You Go I Go” principle.

2 Inch Worms
4 Alt. DB Snatch (10/5 Kg)
6 Goblet Box Step Up (24/20 inch/10/5 Kg)
P1 works, P2 rest

Score Total REPS

2 Wall Walks
4 Devils Press (2x22,5/15 Kg)
6 DB Box Step Over (24/20 inch/ 2x22,5/15 Kg)
P1 works, P2 rest

Score Total REPS

2 Wall Walks (scaled)
4 Devils Press (2x15/10 Kg)
6 DB Box Step Over (24/20 inch/ 2x15/10 Kg)
P1 works, P2 rest

Score Total REPS

WORKOUT 1

SYNC IT
4 Rounds for time!
15 synchro Knee Raises
12 synchro Burpees
9 synchro KB Deadlifts (32/24 Kg)
TC: 10 Min.

FLOW:
On 3,2,1 “Go” both athletes start with the TTB / leg raises or knee raises (you can start directly under the bar). Once 15 synchronous TTB/leg raises or knee raises have been completed, athletes move on to synchro lateral burpees over bar/burpees. The burpees are followed by 9 synchro deadlifts with bar/ kettlebell. This flow is repeated a total of 4 times. Time Cap 10min.

WORKOUT 1

SYNC IT
4 Rounds for time!
15 synchro Leg Raises
12 synchro Lateral Burpee over Bar
9 synchro Deadlifts (60/40 Kg)
TC: 10 Min.

*MASTERS 45+ & TEENS 15-17
Weights RX´d: 70/45 Kg
Weights Scaled: 50/35 Kg

FLOW:
On 3,2,1 “Go” both athletes start with the TTB / leg raises or knee raises (you can start directly under the bar). Once 15 synchronous TTB/leg raises or knee raises have been completed, athletes move on to synchro lateral burpees over bar/burpees. The burpees are followed by 9 synchro deadlifts with bar/ kettlebell. This flow is repeated a total of 4 times. Time Cap 10min.

WORKOUT1

SYNC IT!
4 Rounds for time!
15 synchro TTB
12 synchro Lateral Burpee over Bar
9 synchro Deadlifts (80/55 Kg)
TC: 10 Min.

*MASTERS 45+ & TEENS 15-17
Weights RX´d: 70/45 Kg
Weights Scaled: 50/35 Kg

FLOW:
On 3,2,1 “Go” both athletes start with the TTB / leg raises or knee raises (you can start directly under the bar). Once 15 synchronous TTB/leg raises or knee raises have been completed, athletes move on to synchro lateral burpees over bar/burpees. The burpees are followed by 9 synchro deadlifts with bar/ kettlebell. This flow is repeated a total of 4 times.

Time Cap 10min.