The 2024 Paname Throwdown Team Finals

WOD 1 - CONCEPT STAGE: COEUR DE FER

BUDDY - ALL CATEGORIES 

INTERVALS: 3’ ON – 30” OFF

MAX kcal row

MAX kcal Bike-ERG

30" REST 

MIN: 3’30” – 6’30”

MAX kcal row

MAX kcal Bike-ERG

30" REST

MIN: 7’ – 10’

MAX kcal row (only one athlete)

Slamball hold (only one athlete)

Each athlete starts in one machine: 

- athlete A: row

- athlete B: Bike-ERG

RX/ADV/REG/SC/P&k

Slamball:

♀: 20/20/20/20/20 & 4kg

♂: 30/30/30/30/30 & 6kg

FLOW: (All athletes will start in one station):

At the count of 3,2,1,…, go, both athletes start scoring kcals in each machine. 

Once we reach 3’ both athletes must stop. There will be 30” to rest where they have to switch machines to continue scoring kcals until we reach 6’30" where they have to stop again. Another 30” of rest and then only one athlete will row while the other athlete holds a sand bag, until they reach the 10’ time cap. 

Athletes may switch as much as they want in the third interval, but they cannot start rowing until the other athlete is holding the slamball. Your score will be the total number of kcals scored within the windows.

-----------------------------------------------------------------------------------------------------------------------------------------

TRIPLETS - ALL CATEGORIES 

INTERVALS: 3’ ON – 30” OFF

MAX kcal row

MAX kcal Bike-ERG

Each athlete starts in one station: 

- athlete A: row 

- athlete B: Bike-ERG

- athlete C: slam ball hold 

RX/ADV/REG

Slamball:

♀: 20 kg

♂: 30 kg

FLOW: (All athletes will start in one station):

At the count of 3,2,1,…, go, the athlete C must hold the slam ball and then the two other athletes start scoring kcals in each machine. If the third athlete drops the slam ball the other two athletes must stop. Once we reach 3’ all athletes must stop. There will be 30” to rest where they have to switch machines and holding station to continue scoring kcals until we reach 6’30" where they have to stop again. Another 30” of rest and then all athletes will switch again and score kcals until they reach the 10’ time cap. 

Your score will be the total number of kcals scored within the windows. Athletes may never repeat a machine or holding position in the different intervals.

WOD 1 - CONCEPT STAGE: COEUR DE FER

BUDDY - ALL CATEGORIES 

INTERVALS: 3’ ON – 30” OFF

MAX kcal row

MAX kcal Bike-ERG

30" REST 

MIN: 3’30” – 6’30”

MAX kcal row

MAX kcal Bike-ERG

30" REST

MIN: 7’ – 10’

MAX kcal row (only one athlete)

Slamball hold (only one athlete)

Each athlete starts in one machine: 

- athlete A: row

- athlete B: Bike-ERG

RX/ADV/REG/SC/P&k

Slamball:

♀: 20/20/20/20/20 & 4kg

♂: 30/30/30/30/30 & 6kg

FLOW: (All athletes will start in one station):

At the count of 3,2,1,…, go, both athletes start scoring kcals in each machine. 

Once we reach 3’ both athletes must stop. There will be 30” to rest where they have to switch machines to continue scoring kcals until we reach 6’30" where they have to stop again. Another 30” of rest and then only one athlete will row while the other athlete holds a sand bag, until they reach the 10’ time cap. 

Athletes may switch as much as they want in the third interval, but they cannot start rowing until the other athlete is holding the slamball. Your score will be the total number of kcals scored within the windows.

------------------------------------------------------------------------------------------------------------------------------------

TRIPLETS - ALL CATEGORIES 

INTERVALS: 3’ ON – 30” OFF

MAX kcal row

MAX kcal Bike-ERG

Each athlete starts in one station: 

- athlete A: row 

- athlete B: Bike-ERG

- athlete C: slam ball hold 

RX/ADV/REG

Slamball:

♀: 20 kg

♂: 30 kg

FLOW: (All athletes will start in one station):

At the count of 3,2,1,…, go, the athlete C must hold the slam ball and then the two other athletes start scoring kcals in each machine. If the third athlete drops the slam ball the other two athletes must stop. Once we reach 3’ all athletes must stop. There will be 30” to rest where they have to switch machines and holding station to continue scoring kcals until we reach 6’30" where they have to stop again. Another 30” of rest and then all athletes will switch again and score kcals until they reach the 10’ time cap. 

Your score will be the total number of kcals scored within the windows. Athletes may never repeat a machine or holding position in the different intervals.

WOD 1 - CONCEPT STAGE: COEUR DE FER

BUDDY - ALL CATEGORIES 

INTERVALS: 3’ ON – 30” OFF

MAX kcal row

MAX kcal Bike-ERG

30" REST 

MIN: 3’30” – 6’30”

MAX kcal row

MAX kcal Bike-ERG

30" REST

MIN: 7’ – 10’

MAX kcal row (only one athlete)

Slamball hold (only one athlete)

Each athlete starts in one machine: 

- athlete A: row

- athlete B: Bike-ERG

RX/ADV/REG/SC/P&k

Slamball:

♀: 20/20/20/20/20 & 4kg

♂: 30/30/30/30/30 & 6kg

FLOW: (All athletes will start in one station):

At the count of 3,2,1,…, go, both athletes start scoring kcals in each machine. 

Once we reach 3’ both athletes must stop. There will be 30” to rest where they have to switch machines to continue scoring kcals until we reach 6’30" where they have to stop again. Another 30” of rest and then only one athlete will row while the other athlete holds a sand bag, until they reach the 10’ time cap. 

Athletes may switch as much as they want in the third interval, but they cannot start rowing until the other athlete is holding the slamball. Your score will be the total number of kcals scored within the windows.

------------------------------------------------------------------------------------------------------------------------------

TRIPLETS - ALL CATEGORIES 

INTERVALS: 3’ ON – 30” OFF

MAX kcal row

MAX kcal Bike-ERG

Each athlete starts in one station: 

- athlete A: row 

- athlete B: Bike-ERG

- athlete C: slam ball hold 

RX/ADV/REG

Slamball:

♀: 20 kg

♂: 30 kg

FLOW: (All athletes will start in one station):

At the count of 3,2,1,…, go, the athlete C must hold the slam ball and then the two other athletes start scoring kcals in each machine. If the third athlete drops the slam ball the other two athletes must stop. Once we reach 3’ all athletes must stop. There will be 30” to rest where they have to switch machines and holding station to continue scoring kcals until we reach 6’30" where they have to stop again. Another 30” of rest and then all athletes will switch again and score kcals until they reach the 10’ time cap. 

Your score will be the total number of kcals scored within the windows. Athletes may never repeat a machine or holding position in the different intervals.

WOD 2 - MAIN – RIG STAGE: BRAS DE FER

BUDDY

For time: cap 10’

Buy in: 75 double unders (each)

Then:

10-9-8-7-6-5-4-3-2-1 

- synchro power cleans 

- 5 synchro toes to bar in between 

Then:

Buy out: 75 double unders (each)

RX/ADV/REG/SC/P&k

Double unders

75/50/35/75SU/75SU

Barbell:

♀: 40/35/30/25/25

♂: 60/50/40/30/30 

Kids use dual DB:

♀: dual DB 3kg

♂: dual DB 5kg

Toes to bar

Regular: single leg ttb 

Scaled: knee rises 

Parent & kids: synchro sit-ups with WB (♀: 2kg; ♂:4 kg)

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: each athlete will have to complete the prescribed amount of DU or SU one after the other as a buy-in. Then both athletes perform synchro power cleans and then move to perform the synchro toes to bar following the rep scheme. Once they’ve completed the sequence, each athlete will have to complete the prescribed DU or SU one after the other as a buyout. Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

-------------------------------------------------------------------------------------------------------------------------------

TRIPLETS

For time: cap 10’

Buy in: 50 double unders (each)

Then:

10-9-8-7-6-5-4-3-2-1 

- synchro power cleans (2 athletes) 

- 5 synchro toes to bar in between (2 athletes) - third athlete: dual KB’s farmer hold

Then:

Buy out: 50 double unders (each)

RX/ADV/REG

Double unders

50/35/25

Barbell:

♀: 40/35/30

♂: 60/50/40

KB’s

♀: 24/16/16

♂: 32/24/24

toes to bar

Regular: single leg toes to bar

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1, go: each athlete will have to perform the prescribed number of  DU or SU one after the other as a buy-in. Then two athletes perform synchro power cleans while the third athlete holds 2 KB’s in farmer position. Then two athletes go to the synchro toes to bar while the third athlete holds 2 KB’s in farmer position. The two athletes cannot perform neither power cleans nor toes to bar until the third athlete is in farmer position with the KB’s.

Athletes can change positions as often and as they like during the workout, as long as the conditions previously mentioned are fulfilled. Once they’ve completed the sequence, each athlete will have to complete the prescribed number of DU or SU one after the other as a buyout.

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 2 - MAIN – RIG STAGE: BRAS DE FER

BUDDY

For time: cap 10’

Buy in: 75 double unders (each)

Then:

10-9-8-7-6-5-4-3-2-1 

- synchro power cleans 

- 5 synchro toes to bar in between 

Then:

Buy out: 75 double unders (each)

RX/ADV/REG/SC/P&k

Double unders

75/50/35/75SU/75SU

Barbell:

♀: 40/35/30/25/25

♂: 60/50/40/30/30 

Kids use dual DB:

♀: dual DB 3kg

♂: dual DB 5kg

Toes to bar

Regular: single leg ttb 

Scaled: knee rises 

Parent & kids: synchro sit-ups with WB (♀: 2kg; ♂:4 kg)

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: each athlete will have to complete the prescribed amount of DU or SU one after the other as a buy-in. Then both athletes perform synchro power cleans and then move to perform the synchro toes to bar following the rep scheme. Once they’ve completed the sequence, each athlete will have to complete the prescribed DU or SU one after the other as a buyout. Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

-------------------------------------------------------------------------------------------------------------------------------

TRIPLETS

For time: cap 10’

Buy in: 50 double unders (each)

Then:

10-9-8-7-6-5-4-3-2-1 

- synchro power cleans (2 athletes) 

- 5 synchro toes to bar in between (2 athletes) - third athlete: dual KB’s farmer hold

Then:

Buy out: 50 double unders (each)

RX/ADV/REG

Double unders

50/35/25

Barbell:

♀: 40/35/30

♂: 60/50/40

KB’s

♀: 24/16/16

♂: 32/24/24

toes to bar

Regular: single leg toes to bar

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1, go: each athlete will have to perform the prescribed number of  DU or SU one after the other as a buy-in. Then two athletes perform synchro power cleans while the third athlete holds 2 KB’s in farmer position. Then two athletes go to the synchro toes to bar while the third athlete holds 2 KB’s in farmer position. The two athletes cannot perform neither power cleans nor toes to bar until the third athlete is in farmer position with the KB’s.

Athletes can change positions as often and as they like during the workout, as long as the conditions previously mentioned are fulfilled. Once they’ve completed the sequence, each athlete will have to complete the prescribed number of DU or SU one after the other as a buyout.

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 2 - MAIN – RIG STAGE: BRAS DE FER

BUDDY

For time: cap 10’

Buy in: 75 double unders (each)

Then:

10-9-8-7-6-5-4-3-2-1 

- synchro power cleans 

- 5 synchro toes to bar in between 

Then:

Buy out: 75 double unders (each)

RX/ADV/REG/SC/P&k

Double unders

75/50/35/75SU/75SU

Barbell:

♀: 40/35/30/25/25

♂: 60/50/40/30/30 

Kids use dual DB:

♀: dual DB 3kg

♂: dual DB 5kg

Toes to bar

Regular: single leg ttb 

Scaled: knee rises 

Parent & kids: synchro sit-ups with WB (♀: 2kg; ♂:4 kg)

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: each athlete will have to complete the prescribed amount of DU or SU one after the other as a buy-in. Then both athletes perform synchro power cleans and then move to perform the synchro toes to bar following the rep scheme. Once they’ve completed the sequence, each athlete will have to complete the prescribed DU or SU one after the other as a buyout. Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

-------------------------------------------------------------------------------------------------------------------------------

TRIPLETS

For time: cap 10’

Buy in: 50 double unders (each)

Then:

10-9-8-7-6-5-4-3-2-1 

- synchro power cleans (2 athletes) 

- 5 synchro toes to bar in between (2 athletes) - third athlete: dual KB’s farmer hold

Then:

Buy out: 50 double unders (each)

RX/ADV/REG

Double unders

50/35/25

Barbell:

♀: 40/35/30

♂: 60/50/40

KB’s

♀: 24/16/16

♂: 32/24/24

toes to bar

Regular: single leg toes to bar

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1, go: each athlete will have to perform the prescribed number of  DU or SU one after the other as a buy-in. Then two athletes perform synchro power cleans while the third athlete holds 2 KB’s in farmer position. Then two athletes go to the synchro toes to bar while the third athlete holds 2 KB’s in farmer position. The two athletes cannot perform neither power cleans nor toes to bar until the third athlete is in farmer position with the KB’s.

Athletes can change positions as often and as they like during the workout, as long as the conditions previously mentioned are fulfilled. Once they’ve completed the sequence, each athlete will have to complete the prescribed number of DU or SU one after the other as a buyout.

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 3 – FEEL THE IRON

BUDDY

For time: cap 10’

30 synchro alt hang DB snatches 

4 synchro burpee shuttle runs 

30 synchro DB goblet squats

4 synchro burpee shuttle runs

30 synchro alt DB clean & jerks 

4 synchro burpee shuttle runs

30 synchro DB goblet squats 

4 synchro burpee shuttle runs 

30 synchro alt hang DB snatches

RX/ADV/REG/SC/P&k

DB’s:

♀: 15/12,5/10/7/7 kg

♂: 22,5/20/15/10/10 kg

Kids DB’s:

♀: 3kg

♂: 5kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: both athletes will have to complete the prescribed workout in a synchronized way, following the standards of each movement. 

For the synchro burpee shuttle runs, both athletes have to do a burpee in a synchronized way, run 7,5m in one direction, do another burpee and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = burpee + 7,5m run + burpee + 7,5m run. 

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

-------------------------------------------------------------------------------------------------------------------------------

TRIPLETS

For time: cap 10’

30 synchro alt hang DB snatches 

4 synchro burpee shuttle runs 

30 synchro DB goblet squats

4 synchro burpee shuttle runs

30 synchro alt DB clean & jerks 

4 synchro burpee shuttle runs

30 synchro DB goblet squats 

4 synchro burpee shuttle runs 

30 synchro alt hang DB snatches

RX/ADV/REG

DB’s:

♀: 15/12,5/10 kg

♂: 22,5/20/15 kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: all athletes will have to complete the prescribed workout in a synchronized way, following the standards of each movement. 

For the synchro burpee shuttle runs, all athletes have to do a burpee in a synchronized way, run 7,5m in one direction, do another burpee in a synchronized way and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = 1 burpee + 7,5m run + 1 burpee + 7,5m run back to start point. 

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 3 – FEEL THE IRON

BUDDY

For time: cap 10’

30 synchro alt hang DB snatches 

4 synchro burpee shuttle runs 

30 synchro DB goblet squats

4 synchro burpee shuttle runs

30 synchro alt DB clean & jerks 

4 synchro burpee shuttle runs

30 synchro DB goblet squats 

4 synchro burpee shuttle runs 

30 synchro alt hang DB snatches

RX/ADV/REG/SC/P&k

DB’s:

♀: 15/12,5/10/7/7 kg

♂: 22,5/20/15/10/10 kg

Kids DB’s:

♀: 3kg

♂: 5kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: both athletes will have to complete the prescribed workout in a synchronized way, following the standards of each movement. 

For the synchro burpee shuttle runs, both athletes have to do a burpee in a synchronized way, run 7,5m in one direction, do another burpee and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = burpee + 7,5m run + burpee + 7,5m run. 

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

-------------------------------------------------------------------------------------------------------------------------------

TRIPLETS

For time: cap 10’

30 synchro alt hang DB snatches 

4 synchro burpee shuttle runs 

30 synchro DB goblet squats

4 synchro burpee shuttle runs

30 synchro alt DB clean & jerks 

4 synchro burpee shuttle runs

30 synchro DB goblet squats 

4 synchro burpee shuttle runs 

30 synchro alt hang DB snatches

RX/ADV/REG

DB’s:

♀: 15/12,5/10 kg

♂: 22,5/20/15 kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: all athletes will have to complete the prescribed workout in a synchronized way, following the standards of each movement. 

For the synchro burpee shuttle runs, all athletes have to do a burpee in a synchronized way, run 7,5m in one direction, do another burpee in a synchronized way and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = 1 burpee + 7,5m run + 1 burpee + 7,5m run back to start point. 

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 3 – FEEL THE IRON

BUDDY

For time: cap 10’

30 synchro alt hang DB snatches 

4 synchro burpee shuttle runs 

30 synchro DB goblet squats

4 synchro burpee shuttle runs

30 synchro alt DB clean & jerks 

4 synchro burpee shuttle runs

30 synchro DB goblet squats 

4 synchro burpee shuttle runs 

30 synchro alt hang DB snatches

RX/ADV/REG/SC/P&k

DB’s:

♀: 15/12,5/10/7/7 kg

♂: 22,5/20/15/10/10 kg

Kids DB’s:

♀: 3kg

♂: 5kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: both athletes will have to complete the prescribed workout in a synchronized way, following the standards of each movement. 

For the synchro burpee shuttle runs, both athletes have to do a burpee in a synchronized way, run 7,5m in one direction, do another burpee and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = burpee + 7,5m run + burpee + 7,5m run. 

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

-------------------------------------------------------------------------------------------------------------------------------

TRIPLETS

For time: cap 10’

30 synchro alt hang DB snatches 

4 synchro burpee shuttle runs 

30 synchro DB goblet squats

4 synchro burpee shuttle runs

30 synchro alt DB clean & jerks 

4 synchro burpee shuttle runs

30 synchro DB goblet squats 

4 synchro burpee shuttle runs 

30 synchro alt hang DB snatches

RX/ADV/REG

DB’s:

♀: 15/12,5/10 kg

♂: 22,5/20/15 kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: all athletes will have to complete the prescribed workout in a synchronized way, following the standards of each movement. 

For the synchro burpee shuttle runs, all athletes have to do a burpee in a synchronized way, run 7,5m in one direction, do another burpee in a synchronized way and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = 1 burpee + 7,5m run + 1 burpee + 7,5m run back to start point. 

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.