Trio Throwdown

Part A: 4:00 min Max Calories Row

How it works:

• Rower starts at 0 calories.
• one athlete may row at a time — rotation is team’s choice.
• Athletes can swap as needed during 4:00 min
• Any technique to trasition athletes may be used.

Scoring for Part A:

• Total team calories rowed in 4:00 min is one portion of your overall event score.

Strategy Tips:

• Quick 20–30 sec rotations to keep power output high.
• Don’t over-fatigue one athlete (you still need them fresh for Part B!).
• Smooth transitions — wasted time here is wasted calories - work on your team technique

Part B: 8:00 min cap — Team Chipper

Chipper Sequence:

• 75 Double Unders (DU) or Singles (as per division)
• 60 Russian Kettlebell Swings
• 45 Reverse Alternating Goblet Lunges (holding the kettlebell in goblet position)
• 30 Kettlebell Sumo Deadlift High Pulls (SDHP) 
• 15 Box Jump Overs (or Step Overs — scaled/Masters if required)

Team Flow for Part B:

• Only one athlete working at a time. 
• Athletes must tag in/out when switching. 
• Work is split any way — e.g. one athlete does 20 KB swings, another does 25, etc. 
• The chipper is team total reps, not per athlete. 

Team’s job:

• Communicate and rotate smartly. 
• Manage grip and fatigue — especially on kettlebell + rope. 
• Keep transitions tight.

WOD 2 is a high-paced endurance workout designed to test your team's engine, coordination, and teamwork under pressure — all while rotating continuously on a high intensity hamster wheel!

Each team of 3 will move through 3 stations:

✅ Station 1: Assault Bike — Max calories (record final calories at 15:00 cap)
✅ Station 2: Box Step-Overs or Box Jump-Overs — Max reps
✅ Station 3: Single Dumbbell Devil’s Press — Max reps

Teams rotate stations every 1:00 minutel.
You will complete 5 full rounds each (15 minutes total).

• Only one athlete works per station at a time.
• Teammates must rotate in order, no skipping stations.
• Final Team Score = Assault Bike calories at time cap + total Box reps + total Devil’s Press reps.

Divisional Dumbbell Weights:

• 2:00 Barbell Loading Period (individual setup)
• 9:00 Work Time - each athlete works for three 1:00 intervals in single file
• 1:00 Bonus Round - unltd 1RM attempts - single file -

Each athlete has their own barbell and lifting area
Score = Total Load Moved - total reps x weight per round + successful 1RM bonus lifts

Flow

At 3,2, 1 'GO' athletes have 2:00 Loading Time: work up to starting weight - may increase (not decrease) weight between rounds only, not during active work window
 

At the 2:00 mark, a 9:00 Work Window Begins:

• Minute 0:00–1:00 Athlete 1 performs as many cleans as possible (Round 1)
• Minute 1:00–2:00 Athlete 2 (Round 1)
• Minute 2:00–3:00 athlete 3 (Round 1)

Complete rounds 2 & 3 in the same way
 

At the conclusion of the 9:00 work window athletes get a 1:00 Bonus Round – Max 1RM Attempts

• Perform as many 1-RM clean attempts - 1 attempt at a time per athlete, as possible
• May increase weight only
• Athletes lift one at one time in same order

Test Grip, grit, and teamwork;

• Two athletes work through a barbell sync couplet
• One athlete holds a heavy kettlebell Farmer’s Hold to keep the team moving
• Rotate roles, push the pace, and don’t drop those bells

Flow;

• Two athletes perform rounds of synchronized barbell work
• Third athlete performs a Farmer’s Hold
• The pair may only work while the hold is active
• Teams rotate roles as needed — strategy matters

Partner Barbell Couplet (SYNCHRONISED);

• 10 Deadlifts
• 8 Bar-Facing Burpees
• 6 Push Press (from front rack)

All barbell movements must be performed in sync. Reps count only when both athletes complete them together — deadlift lockout, burpee chest to floor, push press overhead.

Anchor Role: Farmer’s Hold;

• Third athlete holds two kettlebells at their sides (arms extended, standing tall)
• If the kettlebells are dropped or rested on the body, the working pair must pause immediately
• Athletes may rotate into the hold at any time
• KBs cannot rest on thighs, shoulders, or any surface — must be held freely

Divisional standards:

health:

• 35 kg (men), 20 kg (women)
• 2x 16 kg (men), 2x 10 kg (women)

fitness:

• 43 kg (men), 35 kg (women)
• 2x 24 kg (men), 2x 16 kg (women)

performance:

• 61 kg (men), 43 kg (women)
• 2x 28 kg (men), 2x 24 kg (women)

Masters (45+):

• 35 kg (men), 25 kg (women)
• 2x 20 kg (men), 2x 12 kg (women)

Scoring:

Score = Total completed rounds + additional reps of the barbell couplet
Example: 11 full rounds + 14 reps = score of 11 + 14