SUMMER THROWDOWN 2023

4 Rounds for time:

12 Single arm devils press (all 3 athletes sync) 22.5/15kg

Worm carry 10m

After the final worm carry

1 Round:

20 Worm clean and jerks Worm 

Worm carry 40m

Single arm devil press
The athlete will start each repetition with the dumbbell on the ground. Then, with the athlete hand on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hand from the dumbbell. Next, the athlete shall snatch or swing the dumbbell from the floor, and finish with arm locked out overhead. The athlete may NOT pause at the shoulder and press the dumbbell overhead. The rep is completed with hips, knees, shoulders, and arms at full extension.

SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner.

Worm carry
The details of the worm carry will be explained at the athlete briefing. 

Worm clean and jerks
The details of the worm clean and jerk will be explained at the athlete briefing. 

4 Rounds for time:

12 Single arm devils press (all 3 athletes sync) 15/10kg

Worm carry 10m

After the final worm carry

1 Round:

20 Worm clean to alternating shoulder

Worm carry 40m

Single arm devil press
The athlete will start each repetition with the dumbbell on the ground. Then, with the athlete hand on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hand from the dumbbell. Next, the athlete shall snatch or swing the dumbbell from the floor, and finish with arm locked out overhead. The athlete may NOT pause at the shoulder and press the dumbbell overhead. The rep is completed with hips, knees, shoulders, and arms at full extension.

SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner.

Worm carry
The details of the worm carry will be explained at the athlete briefing. 

Worm clean to alternating shoulder
The details of the worm clean and jerk will be explained at the athlete briefing. 

Complete 2 Rotations each of cardio blocks:

Block 1: 20/15 cal ski

Block 2: 20/15 cal bike

Block 3: 75 double unders 

Then complete as You Go, You Go & I Go:

15 Deadlifts 100/70kg 

Xm Handstand walk

40m Farmers carry 30/22.5kg DBs

Xm Handstand walk

15 Deadlifts 100/70kg

Cal Ski
The Concept2 Ski Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

Cal bike
The Concept2 Bike Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

Double unders
Each rep is credited when the rope has passed twice under the athlete’s feet during one jump.

Deadlift
The barbell begins on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Athletes are NOT permitted to wear gymnastics grips while doing deadlifts.

Handstand Walk
When kicking up to the handstand position no part of the athletes hands can make contact with or ahead of the designated tape line. When completing each length, both hands must make contact with the floor past the designated tape line.

Farmers carry
The athlete must carry the dumbbells the entirety of the required distance. Stopping to rest and placing the dumbbells on the ground is permitted. The only permitted way of carrying the dumbbells is by holding them in the hands. The rep is credited when the athlete and both dumbbells have passed the line.

Complete 2 Rotations each of cardio blocks:

Block 1: 20/15 cal ski

Block 2: 20/15 cal bike

Block 3: 75 Single Unders

Then as complete: You Go, You Go & I Go

15 Deadlifts  70/50kg

Xm HSW or Partner assisted HSW

40m Farmers carry 30/22.5kg DBs

Xm HSW or Partner assisted HSW

15 Deadlifts 70/50kg

Cal Ski
The Concept2 Ski Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

Cal bike
The Concept2 Bike Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

Double unders
Each rep is credited when the rope has passed twice under the athlete’s feet during one jump.

Deadlift
The barbell begins on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Athletes are NOT permitted to wear gymnastics grips while doing deadlifts.

Handstand Walk 
When kicking up to the handstand position no part of the athletes hands can make contact with or ahead of the designated tape line. When completing each length, both hands must make contact with the floor past the designated tape line.

Partner assisted handstand walk: The working athletes places both hands on the ground behind the designated tape line, and places both feet on the assisting partners shoulder. The assisting partner supports the working partner's feet on their shoulders, maintaining a steady grip throughout. When completing each length, both hands must make contact with the floor past the designated tape line.

Farmers carry
The athlete must carry the dumbbells the entirety of the required distance. Stopping to rest and placing the dumbbells on the ground is permitted. The only permitted way of carrying the dumbbells is by holding them in the hands. The rep is credited when the athlete and both dumbbells have passed the line.

RUN / SWIM

Athlete 1 & 2 run XX

Athelete 3 Run X Swim X Run X Swim X Run

The details of the flow and distance will be explained at the athlete briefing. 

SWIM
The athlete may jump or climb into the water and may walk or run in the water wherever possible. All athletes must wear shoes for safety reasons.

Athlete 1: (FEMALE)

In 4 Minutes:

Row 30/24 cals

Establish a 1 rep max clean and jerk

Athlete 2: (MALE)

In 4 Minutes:

Row 30/24 cals

Establish a 1 rep max clean and jerk

Athlete 3:

In 4 Minutes:

Row 30/24 cals

Max reps clean and jerk @ 65/45kg

Athlete 1 + 2 combined lift = 100 points

Athlete 3 AMRAP = 50 points

Cal Row
The Concept2 Row Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

Clean and jerk 
The barbell begins on the floor. The barbell is lifted to front-rack position before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from the floor to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

Athlete 1: (FEMALE)

In 4 Minutes:

Row 24/18 cals

Establish a 1 rep max clean and jerk

Athlete 2: (MALE)

In 4 Minutes:

Row 24/18 cals

Establish a 1 rep max clean and jerk

Athlete 3:

In 4 Minutes:

Row 24/18 cals

Max reps clean and jerk @ 50/35kg

Athlete 1 + 2 combined lift = 100 points

Athlete 3 AMRAP = 50 points

Cal Row
The Concept2 Row Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

Clean and jerk 
The barbell begins on the floor. The barbell is lifted to front-rack position before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from the floor to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

PART A (100 points)

40m Worm Lunge

20 Sync Lat Jump over worm

40m Worm Lunge

Rest until 6:00

PART B (100 points)

6 Rounds for time:

10 Sync TTB

5 RC

10 Sync burpee over the worm

*Only two athletes working at any time. Swap athletes at the end of a full round

TIME CAP 15min A+B

Worm lunge, lateral jump over worm and burpee over the worm
The details of the worm movements will be explained at the athlete briefing. 

Toes-to-bar
The athlete starts in a hanging position with arms extended and the heels behind the pull-up bar. Each rep is credited when some portion of both feet touch the pull up bar on the inside of the athlete’s hands at the same time. At the bottom position the athlete’s feet must pass behind the pull up bar.

SYNC: Both athletes will need to have their feet touch the bar at the same time for the rep to count. One athlete may complete the rep and wait at the top for their teammate.

Rope climb
Each rep starts from the floor. The athlete needs to make contact with the floor between reps. Athletes may use their legs for assistance during the climb. At the top, one hand must touch the target (crossbeam).

PART A (100 points)

20m Worm Lunge 

20 Sync Lateral Jump over worm

20m Worm Lunge

Rest until 6:00

PART B (100 points)

6 Rounds for time:

10 TTB Split anyhow

5 RC Split anyhow

10 Sync burpee over the worm 3 pers sync

TIME CAP 15min A+B

Worm lunge, lateral jump over worm and burpee over the worm
The details of the worm movements will be explained at the athlete briefing. 

Toes-to-bar
The athlete starts in a hanging position with arms extended and the heels behind the pull-up bar. Each rep is credited when some portion of both feet touch the pull up bar on the inside of the athlete’s hands at the same time. At the bottom position the athlete’s feet must pass behind the pull up bar.

Rope climb
Each rep starts from the floor. The athlete needs to make contact with the floor between reps. Athletes may use their legs for assistance during the climb. At the top, one hand must touch the target (crossbeam).

PART A (100 Points)

Athlete 1 & 2 (male and female)

21 Sync thrusters 45/30kg 

35 C2B pull ups- split 

21 Sync thrusters 45/30kg

35 C2B pull ups- split

21 Sync thrusters 45/30kg

Time cap: 9:00

1 Minute Transition

PART B (50 points)

Athlete 3

For time:

10-8-6-4-2 Thrusters 45/30kg

5-4-3-2-1 Bar muscle ups

Time Cap 15min A+B

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead in one motion. The bar starts on the ground. The hip crease must pass below the knees. A squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner.

C2B pull ups
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chest must touch the bar below the collar bone.

SYNC: Both athletes will need to have their chest touch the bar at the same time for the rep to count. One athlete may complete the rep and wait at the top for their teammate.

Bar muscle up
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No part of the body may rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

PART A (100 Points)

Athlete 1 & 2 (male and female) SCALED

21 Sync thrusters 40/25kg

21 Pull-ups Split Anyhow

21 Sync thrusters 40/25kg

21 Pull-ups Split Anyhow

21 Sync thrusters 40/25kg

Time cap: 9:00

1 Minute Transition

PART B (50 points)

Athlete 3

For time:

10-8-6-4-2 Thrusters 40/25kg

5-4-3-2-1 Bar muscle ups

Time Cap 15 A+B

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead in one motion. The bar starts on the ground. The hip crease must pass below the knees. A squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner.

Pull ups
This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.

SYNC: Both athletes will need to have their chin over the bar at the same time for the rep to count. One athlete may complete the rep and wait at the top for their teammate.

Bar muscle up
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No part of the body may rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.