Thailand Throwdown 2025

"Atlas"

Max Reps in 6 Minutes:

Alternate each minute between:

Double Unders
Shoulder-to-Overhead

Rx: 135/105

Intermediate: 115/80

Novice: 95/65

Athletes will receive 2 separate scores, each worth half of the normal workout. One for total Double Unders, one for total Shoulder to Overhead reps.

In minutes 1, 3, and 5, athletes will perform max Double Unders.

In minutes 2, 4, and 6, athletes will perform max Shoulder to Overhead

MOVEMENT STANDARDS

Double Unders

-The Jump Rope must pass under the feet twice on each jump.

-The rope must spin forward.

-If the rope hits the feet, but passes under both feet, the rep will count.

Shoulder-to-Overhead

-Athlete must move the barbell from a front rack position to an overhead position with arms, hips, and knees locked for a good rep

-May perform split jerk, push jerk, push press, or strict press (but why?!)

"Atlas"

Max Reps in 6 Minutes:

Alternate each minute between:

Double Unders
Shoulder-to-Overhead

Rx: 135/105

Intermediate: 115/80

Novice: 95/65

Athletes will receive 2 separate scores, each worth half of the normal workout. One for total Double Unders, one for total Shoulder to Overhead reps.

In minutes 1, 3, and 5, athletes will perform max Double Unders.

In minutes 2, 4, and 6, athletes will perform max Shoulder to Overhead

MOVEMENT STANDARDS

Double Unders

-The Jump Rope must pass under the feet twice on each jump.

-The rope must spin forward.

-If the rope hits the feet, but passes under both feet, the rep will count.

Shoulder-to-Overhead

-Athlete must move the barbell from a front rack position to an overhead position with arms, hips, and knees locked for a good rep

-May perform split jerk, push jerk, push press, or strict press (but why?!)

"Defying Gravity"

Rx:

21 Deadlifts (225/155)

12 Bar Muscle Ups

15 Deadlifts

9 Bar Muscle Ups

9 Deadlifts

6 Bar Muscle Ups

Intermediate:

21 Deadlifts (185/125)

12 Chest-to-Bar Pullups

15 Deadlifts

9 Chest-to-Bar Pullups

9 Deadlifts

6 Chest-to-Bar Pullups

Novice:

21 Deadlifts (135/95)

15 Pullups

15 Deadlifts

12 Pullups

9 Deadlifts

9 Pullups

MOVEMENT STANDARDS

Deadlift

-Rep begins on the ground and is credited when athlete reaches full extenstion of knees and hips with the shoulders behind the bar

-Athletes may NOT bounce or punch the bar off the ground, this will be a no rep

Bar Muscle Ups (Rx)

-Athlete must begin hanging from the bar with arms straight

-Rep is credited when athlete passes through a portion of the dip and reaches full extension of the arms with control over the top of the bar

-Locking out as you push AWAY from the top is a no rep. Show control.

-Glide Kips are not allowed. When kipping, toes must stay below the horizontal plane of the pullup bar (i.e. your hands)

Chest-to-Bar Pullup (Intermediate)

-Athlete must begin hanging from the bar with arms straight

-Rep is credited when athlete does a pullup and touches a part of the chest BELOW THE COLLARBONE to the bar

-Glide Kips are not allowed. When kipping, toes must stay below the horizontal plane of the pullup bar (i.e. your hands)

Pullup (Novice)

-Athlete must begin hanging from the bar with arms straight

-Rep is credited when athlete does a pullup and the chin goes over the horizontal plane of the bar. The chin does not need to be DIRECTLY over the top of the pullup bar for the rep to be good.

-Glide Kips are not allowed. When kipping, toes must stay below the horizontal plane of the pullup bar (i.e. your hands)

Floater #1 (Saturday)

In 3 Minutes, complete:

30 Box Jump Overs

Max Calories Echo Bike in remaining time

Score = total reps (jumps + calories)

Rx: 30/24”

Intermediate: 30/24”

Novice: 24/20”

MOVEMENT STANDARDS

Box Jump Overs:

-Athlete must jump and land with both feet, no single foot takeoff or landings

-Rep is counted when the athlete lands on the box and steps down to the other side

-There is no requirement to stand up to full extension for box jump overs

Echo Bike:

-Sit on the bike and go :P

-Bike must begin at 0 (judges will set the bike)

-Athlete may set the seat height and distance before they start floater

-The calories on the monitor when the athlete reaches 3 minutes is the score, no carryover calories

Floater #2 (Sunday)

In 3:00 (2 attempts only), complete the following barbell complex for maximum load:

Power Clean

Hang Power Clean

Hang Squat Clean

Jerk (any style)

2 ATTEMPTS ONLY!

MOVEMENT STANDARDS:

Power Clean & Hang Power Clean:

-Power clean begins from the ground, hang power clean begins from a hang position at any height

-Rep is good when athlete has cleaned the bar to the shoulder and reached full extension of hips and knees

Hang Squat Clean:

-Begins from a hang position at any height

-Rep is good when athlete cleans the bar to the shoulder and reaches a squat below parallel and stands up with knees and hips fully extended

Jerk (any style):

-Jerk begins from a front rack position

-Athlete may push jerk or split jerk

-Rep is good when the athlete locks the barbell out overhead and reaches full extension of arms, hips, and shoulders with feet back under the shoulders

-Please show control and wait for the judge to confirm before dropping the bar

-Dropping the bar behind you will result in a no rep for the attempt

“Five Thirty”

Rx

For Time (11 Minute Cap):

30 Burpee Broad Jumps (6’/5’)

30 SA KB OH Squats (24/16 kg)

30 American KB Swing (24/16 kg)

30 Shuttle Runs (25 feet each length)

30m Handstand Walk 

Intermediate

For Time (11 Minute Cap):

30 Burpee Broad Jumps (5’/4’)

30 SA KB Front Rack Squats (24/16 kg)

30 American KB Swing (24/16 kg)

30 Mountain Climbers (L + R = 1 rep)

30 Shuttle Runs (25 feet each length)

Novice

For Time (11 Minute Cap):

30 Burpee Broad Jumps (4’/3’)

30 DB Goblet Squats (45/30 lbs)

30 American KB Swing (24/16 kg)

30 Mountain Climbers

30 Shuttle Runs (25 feet each length)

MOVEMENT STANDARDS

Burpee Broad Jump

-Athletes must place their hands on the ground behind the start line

-Must touch chest to the ground before standing up

-Both feet must be behind the start line before the broad jump

-Both feet must land beyond the target line at the end of the jump. If you jump short, you only need to repeat the jump, not the whole burpee

KB OH Squats / Front Rack / DB Goblet

-Overhead: KB must be held extended overhead. You can use any arm and switch at any time. Bottom of KB may not dip below the top of the head or it will be a NO REP

-Front Rack: KB must be held IN FRONT OF the shoulder in a front rack position, not resting on top of the shoulder. You can use any arm and switch at any time.

-DB Goblet: DB must be held at chest height by ONE end of the DB

-All divisions must squat below parallel and reach full extension of knees and hips upon standing

American KB Swings

-Athlete must reach full extension at the top of the swing, with the head through the arms

-A straight arm swing or snatch style swing are both acceptable

Mountain Climbers (Intermediate and Novice Only)

-Athlete must begin in a long lunge position to start, front foot outside of the hand.

-Must complete switches on left AND right for 1 rep

-Must switch feet fully, landing the foot FLAT ON THE GROUND, with at least part of the foot next to the hand each time. If the foot lands behind the hand or heel only, it will be a no rep.

Shuttle Runs

-Athletes must start behind the line on the first rep

-On each following reps, athlete must touch on the other side of the far line with their hand for the rep to count

-Where the feet land does not matter, only the hand touch

Handstand Walk (Rx Only)

-Hands must start on the ground behind the start line

-Athletes will complete 4 x 7.5m lengths, with rep markers every 3.25m (8 reps total)

-The rep does not count until the athlete crosses each line with BOTH HANDS and UNDER CONTROL

-Attempts to dive and slap the hands down will be NO REPS

"Pain Cave"

Ascending Ladder, 1-2-3-4-5-6... :

Hang Clean
Front Squat
Back Squat
Lunge Right (not alternating)
Lunge Left (not alternating)

LOADS:

Rx: 155/105 lbs.

Intermediate: 125/85 lbs.

Novice: 95/65 lbs.

FORMAT:

-In the first round, you will do 1 rep of each movement. In the second round, you will do 2 reps of each and so on until the 5 minutes is over

-You may drop the bar at any point

-For the lunges, you must complete ALL reps on ONE side, before changing legs. You must start with the left leg stepping.

-You may not combine movements (i.e. if you squat clean your final hang clean, it will not count as your first front squat)

STANDARDS:

Hang Clean:

-Can be power or squat.

-If picking the bar up from the ground, you must deadlift the bar to full extension before starting your hang clean.

-Rep is finished when the bar reaches the front rack position, elbows in front of the bar, with hips and knees extended.

Front Squat & Back Squat:

-Each squat must be below parallel (hip crease below the knee).

-Rep is finished when you stand up with hips and knees fully extended.

Back Rack Forward Lunge:

-You must step forward, touching the knee of the back leg to the ground.

-The rep is complete when you have stepped back to your original position with both feet under the hips, knees and hips extended.

-The back foot MAY NOT move during the lunge. The front foot can stutter step when coming back from the lunge, but movement of the back foot is a NO REP.

-All lunges on ONE SIDE must be completed before changing legs and everyone must start with the LEFT leg.

"Sea Legs"

For Time:
12 Power Snatches
500m/400m Row
9 Overhead Squats
500m/400m Row
6 Squat Snatches
500m/400m Row

LOADS:

Rx: 135/95

Intermediate: 105/80

Scaled: 65/45

MOVEMENT STANDARDS:

Power Snatch:

-Barbell begins on the ground and the rep is counted when the athlete has reached full extension of arms, knees, and hips with the barbell controlled overhead.

-Snatch must be completed in one motion with no change of direction

-Catching with bent arms and pressing out is allowed, but if the barbell drops below the level of the top of the head or touches the head, it is a NO REP.

Squat Snatch:

-Athlete must catch the bar overhead and reach the bottom of their squat, below parallel

-All other power snatch standards above apply

-There can be no change of direction when going from catch to squat

Overhead Squat:

-Athlete must begin and end each rep with arms, hips, and knees fully extended

-Athlete must squat below parallel at the bottom

Row:

-Athlete may set the damper to whatever setting they’d like

-Athlete must stay on the rower until the monitor reads 500 meters for men, 400 meters for women

-Athlete must reset the rower each time they return, rows not starting from zero will not count