NORWEGIAN THROWDOWN 2024

EVENT BREIFING FOR ALL ATHELETES

RX

For Time:

9 Sync Burpee Over Obstacle

1 Sync Shuttle Run

6 Sync Burpee Over Obstacle

1 Sync Shuttle Run

3 Sync Burpee Over Obstacle

-Into-

4 Rounds Of:

10 Sync DB Snatch

5 Sync Over Under Obstacle

"after 4 rounds run to the starting line and drop The Navy Race Vest"

-Into-

1 Round Of:

10 Sync DB Snatch

5 Sync Over Under Obstacle

Run to Finsh Line

OPEN

For Time:

9 Sync Burpee Over Obstacle

1 Sync Shuttle Run

6 Sync Burpee Over Obstacle

1 Sync Shuttle Run

3 Sync Burpee Over Obstacle

-Into-

4 Rounds Of:

8 Sync DB Ground To Overhead 

5 Sync Over Under Obstacle

"after 4 rounds run to the starting line and drop The Navy Race Vest"

-Into-

1 Round Of:

8 Sync DB Ground To Overhead 

5 Sync Over Under Obstacle

Run to Finsh Line

RX

2 rounds of
30 wall ball (9/6 kg)
15 synchro pull ups
30 deadlifts (75/55 kg)
into....
2 rounds
24 wall balls
12 synchro c2b
24 deadlifts
into...
2 rounds
18 wall ball
9 synchro bar muscle up
18 deadlifts

*split wall balls and DLs anyway

**Athletes will advance a box down the
floor towards the finish line after each rd

Time Cap 12min

OPEN

3 rounds of
30 wall ball (9/6 kg)
15 pull ups
30 deadlifts (75/55 kg)
into....
2 rounds
24 wall balls
12 chest to bar
24 deadlifts
into...
*TIEBREAK TIME AFTER 5 ROUNDS
1 rounds
18 wall ball
9 bar muscle up
18 deadlifts

*split everything anyway

**Athletes will advance a box down the
floor towards the finish line after each rd

Time Cap 12min

RX & OPEN

Athlete A: Finds
heavy complex of:
3 hang cleans + 1 s2oh

*Athlete B must wait for A to
finish before starting to find his
max attempt

Athlete B: Finds
heavy set of:
3 front squats + 1 s2oh

*all lifting from the floor

8min

RX

Intervals: 3:00 work / 1:00 rest
Buy in every round with:
7/5 rope climbs (shared anyway)

Then work through:
2 rounds of
40 synchro single arm db s2oh
20 synchro single arm thrusters
10 synchro single arm devils press

22.5/15 kg

*pick up with the dumbbells where you
left off, move forward after each
completed movement in each round'

INTERMEDIATE

Intervals: 3:00 work / 1:00 rest

Buy in every round with:
5/3 rope climbs (shared anyway)

Then work through:
2 rounds of
30 synchro single arm db s2oh
20 synchro single arm thrusters
10 synchro single arm devils press

22.5/15 kgs

*pick up with the dumbbells where you
left off, move forward after each
completed movement in each round

OPEN

Intervals: 3:00 work / 1:00 rest

Buy in every round with:
2/1 rope climbs (shared anyway)

Then work through:
2 rounds of
24 synchro single arm db s2oh
16 synchro single arm thrusters
8 synchro single arm devils press

*22.5/15 kgs

*pick up with the dumbbells where you
left off, move forward after each
completed movement in each round

RX, INTERMEDIATE & OPEN

EMOM for total distance

0-1: Partner A Rows

1-2: Partner B Skis

2-3: Partner A Skis

3-4: Partner B Rows

4-5: Partner A Rows

5-6: Partner B Skis

RX

40 Box Jump Overs (76 cm)
40 hspus
60 meters of hs walking
40 hspus
40 Box Jump Overs (76 cm)

split anyway
*HS walking in unbroken 5 meter sections

Timecap 9 min

INTERMEDIATE

40 Box Jump Overs (61 cm)
30 hspus
40 meters of hs walking
30 hspus
40 Box Jump Overs (61 cm)

split anyway
*HS walking in unbroken 2.5 meter sections

Timecap 9 min

OPEN

40 Box Get Overs (51 cm)
20 hspus (with plate under mat)
20 meters of hs walking
20 hspus (with plate under mat)
40 Box Get Overs (51 cm)

split anyway
*1 minute penalthy + partner assisted HS walk
if you can't do HS walk without assistance

Timecap 9 min