Garage Gym Throwdown

Event 1 : 10 Min Workout

2 Parts: 5 Min per part. 50% Score Part 1: 50% Score Part 2

Athletes transition bar weight to second movement at 5 min marker. 

Part 1 Max Reps Ground to Overhead 

Part 2 Max Reps Deadlift 

Part 1 

5 Min Max Ground to Overhead 135/95

*max 10 reps per set per athlete 

1 Athlete will run 250m w/ their sandbag while the other 3 Athletes work on Max Ground to Overhead at their station. The 3 Athletes at their station will switch in and out as they want however each athlete will only be allowed to do 10 reps max per set. 

Once the Athlete comes in from the sandbag, they will switch with another Teammate. The sandbag must be moving for the Ground to Overheads to count.

1 Female and 1 Male athlete will wear a 20/14# vest during the whole workout.

Event 1 : 10 Min Workout

2 Parts: 5 Min per part. 50% Score Part 1: 50% Score Part 2

Athletes transition bar weight to second movement at 5 min marker. 

Part 1 Max Reps Ground to Overhead 

Part 2 Max Reps Deadlift 

Part 2 

5 Min Max Deadlift 185/135

*max 10 reps per set per athlete. 

This will be performed the same as Part 1 just with Deadlifts. 

RX/Coach Division:

90/60 Sandbag

135/95 Ground to Overhead

185/135 Deadlift

20/14 Vest

Scaled 

60/40 Sandbag 

95/65 Ground to Overhead

135/95 Deadlift

No Vest

Event 2 : 15 Min Workout

Score fastest time 

For Time: M1/F1/M2/F2

30/21 Cal Row 

40 Wall Ball 30/20

30 Box Jump Overs 24/20”

40 DB Power Snatch 50/35 

This will be performed in a waterfall fashion. Male 1 will start on the rower and work through their calories as fast as possible. Once they finish on the rower, they will step forward to their wall ball and release Female 1 to start on the rower. It will continue in this fashion until F2 works through the workout. The athletes may not step forward to the next station until the athlete in front of them finishes their station.

1 Female and 1 Male athlete will wear a 20/14# vest during the whole workout and it must be a different pair than the first workout. 

RX/Coach Division:

Wall Ball 20/14

Box Jump 24/20”

DB Power Snatch 50/35

Vest 20/14

Scaled 

Wall Ball 20/14

Box Jump 24/20”

DB Power Snatch 35/20

No Vest

Row

The monitor will be set to zero at the beginning of the row. The athlete or judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 10 calories. Your judge may reset the rower in between rounds. 

Wall Ball

In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a NO REP. If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Box Jump Overs

For the box jump overs, athletes must jump onto or over the box using a two-foot takeoff. There is no requirement to stand tall while on top of the box and athletes may choose to step down or jump down when returning to the ground. The athlete may choose to do their box jumps facing their box or doing lateral jumps. Each rep is counted when the athlete lands on the opposite side of the box. 

DB Power Snatch

The DB must start on the ground for each rep with both heads of the DB touching the floor. You will then bring the DB overhead in one motion. The DB must come to full lockout overhead with the hips, knees and arms fully extended, and the DB clearly over the middle of your body when viewed from profile. Once you have reached lockout, the rep will count. You must alternate hands on each rep. The non-working hand may not come into contact with the body or the dumbbell while the DB is being lifted. A DB Clean & Jerk is NOT permitted.

Event 3 : 22 Min Cap

Score fastest time or reps completed in 22 Minutes

Buy In 

400m Relay 

F1/M1/F2/M2 

Then 

FF Pair

21-15-9

1 Sled push per round 3/2 plates 

Calories on C2 Bike

Then M/M Pair Go

FF Pair

42-30-18

Double Unders 

American KB Swings 53/35

Then M/M Pair Go

Buy Out 

25 Syncro Plate Burpees 45/25

This workout starts with a 400m Run relay where F1 will run the 400m, then tag M1 to run the 400m, then F2, then M2.

Once everyone completes the 400m, they will move to the first couplet with Sled Push and C2 Bike. The Female pair will start first. F1 will complete 1 Sled Push then F2 will complete their 1 Sled Push. Then F1 will complete 21 calories on the C2 Bike and then F2 will complete 21 calories on the C2 Bike. On the second round, they will complete 15 calories and then 9 calories on the final round. 

Once the Female Pair completes the couplet, they will run and tag the Male Pair who will go through the same couplet.

Once the Male Pair completes 21-15-9, then will run and tag the Female Pair who will complete the second couplet of Double Unders and American Swings. It will be done in the same order as the first couplet. Once the Female Pair completes the 42-30-18, they will then tag the Male Pair who will then go out and complete their 42-30-18 couplet.

Once the Male Pair finishes, everyone will move to the plates to complete 25 Synchro Plate Burpees. Once all 25 reps are done, time will be called.

Coach/RX Division

Sled Push 3/2 45# Plates 

American Swings 53/35#

Synchro Plate Burpees 45/25#

Scaled Division

Sled Push 2/1 45# Plates 

American Swings 35/20#

Single Unders 

Synchro Plate Burpees 25/15#

Double Unders

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. 

Synchro Plate Burpees

Athletes will start holding their plates, lower plate to the ground, lower chest to plate while fully extending the legs, athlete burpees up, raising plate completely overhead with elbows locked out and ears through, to complete the movement. The team must all be at the bottom of the burpee, with their chest on the plate together, and also with the plate locked out overhead together. 

American Swings

For the American Swings, at the top of the swing, the KB must be centered over the feet with the hips and knees fully extended and the arms straight. There is no requirement for flexing the knees. Both hands must be on the handle.