The 2025 - 2026 Dutch Throwdown Buddy & Triplets Qualifiers

See all the movement standards, scorecards and workouts by: Clicking on this link

Qualifier workout Beginners / Kids + Adults / Teens + Adults 

Part A: DUMBBELL MAYHEM - 6 Rounds 

YOU GO I GO (Athletes alternate each round)

12 double DB hang cleans 

9 double DB front squats 

6 double DB S2OH

Score part A: Time after the last S2OH:

Directly into 1:00 rest after finishing

Part B: MIDLINE BURNER - 7 min AMRAP

Athletes divide reps as wanted 

10 Knee raises 

20 Box step overs (50cm)

40 Single unders 

Score part B: Total number of rounds & reps: 

Directly into 1:00 rest after 7 minutes

Part C: ENGINE OVERLOAD - 4 Rounds 

15 cal assault bike // Parent/Kids: 16 alternating burpees over partner 

15 synchro Plate ground to overhead 

Score Part C: Total Time: Part A+B+C:

Weights:

Part A

Beginners 2X DB Male 10 KG / Female 7.5 KG

Kids 2X DB 3 KG 

Teens 2x DB 5 KG

Part C 

Beginners Plate Male 10 KG / Female 5 KG 

Teens Plate 5 KG 

Kids 2.5 KG 

* Adults use same weight as beginners 

There is only one set of Dumbbells used per weight 

Flow: 

PART A

Buddy

Use a running clock during the full workout. 

At the signal of 3-2-1 go: Athlete 1 starts and picks up the DB’s to perform 12 DB hang cleans, followed by 9 DB front squats and finish the round with 6 DB shoulder to overhead. 

When A1 is finished, he/she taps A2 and then A2 performs the same round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

Triplets

A1: working, when he/she is finished he/she taps A2, when A2 is finished, he/she taps A3 and he/she performs the same full round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

PART B

Buddy & Triplets

After that minute immediately starts with part B: 

One Athlete jumps in the rig and starts performing as many knee raises as possible. 

Athletes can switch as often as they want to complete all 10 reps.

going into 20 box step overs and 40 single unders. 

Athletes can keep switching to perform the total reps and keep going until the 7min are passed. 

Score for Part B is rounds en reps completed at the end of the 7 minutes. 

After they take a 1 minute mandatory rest. 

PART C

Buddy & Triplets

After that minute immediately starts with part C: 

Athlete 1 or 2 (or 3) starts biking for as many calories as possible they can switch as often as wanted to complete the total amount of 15 calories 

followed by 15 syncro plate ground to overhead.

They keep doing this until 4 rounds are finished.

Score Part C is total time of the workout. 

After the workout, show the screen with the total of calories in the video.

Adult & Kid

Athlete 1 or 2 starts performing 16 alternating burpees over partner.

When the 16 are completed start performing 15 syncro plate ground to overhead.

They keep doing this until 4 rounds are finished.

Score Part C is total time of the workout. 

Qualifier workout Regular / Advanced 

Part A: BARBELL MAYHEM - 6 Rounds 

YOU GO I GO (Athletes alternate each round ) 

12 Hang cleans 

9 Front squats 

6 Shoulder to overhead 

Score part A: Time after the last S2OH

Directly into 1:00 rest after finishing

Part B: MIDLINE BURNER - 7 min AMRAP 

10 single leg Toes To Bar (Regular) / Toes To Bar (Advanced) 

20 box jump overs (Regular 50cm / Advanced M 60cm / F 50cm)

60 SU (Regular) / 60 DU (Advanced)

Score part B: Total number of rounds & reps: 

Directly into 1:00 rest after 7 minutes

Part C: ENGINE OVERLOAD - 4 Rounds 

15 Call assault bike

15 Syncro american KB swings 

(weight kb F 12/16/20)

(weight kb M 16/20/24)

Score Part C: Total Time: Part A+B+C:

Weight:

Part A 

Regular Barbell Male 40 KG / Female 30 KG

Advanced Barbell Male 50 KG / Female 40 KG 

Part C 

Regular KB Male 20 KG / Female 16 KG 

Advanced KB Male 24 KG / Female 20 KG

Same sex use the same barbell

Flow: 

PART A 

Buddy

Use a running clock during the full workout. 

At the signal of 3-2-1 go: Athlete 1 starts and picks up the barbell to perform 12  hang power cleans, followed by 9 barbell front squats into 6 barbell shoulder to overhead. 

When A1 is finished, he/she taps A2 and then A2 performs the same round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

Triplets

A1: working, when he/she is finished he/she taps A2, when A2 is finished, he/she taps A3 and he/she performs the same full round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

PART B

Buddy & Triplets

After that minute immediately starts with part B: 

One Athlete jumps in the rig and starts performing as many (Single leg) Toes to bar as possible. 

Athletes can switch as often as they want to complete all 10 reps.

going into 20 box jump overs and 60 single/double unders. 

Athletes can keep switching to perform the total reps and keep going until the 7min are passed. 

Score is rounds en reps completed at the end of the 7 minutes. 

After they take a 1 minute mandatory rest. 

PART C

Buddy & Triplets

After that minute immediately starts with part C: 

Athlete 1 or 2 (or 3) starts biking for as many calories as possible they can switch as often as wanted to complete the total amount of 15 calories 

followed by 15 syncro american kettlebell swings.

They keep doing this until 4 rounds are finished.

Score is total time of the workout. 

After the workout, show the screen with the total of calories in the video.

See all the movement standards, scorecards and workouts by: Clicking on this link

Qualifier workout Beginners / Kids + Adults / Teens + Adults 

Part A: DUMBBELL MAYHEM - 6 Rounds 

YOU GO I GO (Athletes alternate each round)

12 double DB hang cleans 

9 double DB front squats 

6 double DB S2OH

Score part A: Time after the last S2OH:

Directly into 1:00 rest after finishing

Part B: MIDLINE BURNER - 7 min AMRAP

Athletes divide reps as wanted 

10 Knee raises 

20 Box step overs (50cm)

40 Single unders 

Score part B: Total number of rounds & reps: 

Directly into 1:00 rest after 7 minutes

Part C: ENGINE OVERLOAD - 4 Rounds 

15 cal assault bike // Parent/Kids: 16 alternating burpees over partner 

15 synchro Plate ground to overhead 

Score Part C: Total Time: Part A+B+C:

Weights:

Part A

Beginners 2X DB Male 10 KG / Female 7.5 KG

Kids 2X DB 3 KG 

Teens 2x DB 5 KG

Part C 

Beginners Plate Male 10 KG / Female 5 KG 

Teens Plate 5 KG 

Kids 2.5 KG 

* Adults use same weight as beginners 

There is only one set of Dumbbells used per weight 

Flow: 

PART A

Buddy

Use a running clock during the full workout. 

At the signal of 3-2-1 go: Athlete 1 starts and picks up the DB’s to perform 12 DB hang cleans, followed by 9 DB front squats and finish the round with 6 DB shoulder to overhead. 

When A1 is finished, he/she taps A2 and then A2 performs the same round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

Triplets

A1: working, when he/she is finished he/she taps A2, when A2 is finished, he/she taps A3 and he/she performs the same full round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

PART B

Buddy & Triplets

After that minute immediately starts with part B: 

One Athlete jumps in the rig and starts performing as many knee raises as possible. 

Athletes can switch as often as they want to complete all 10 reps.

going into 20 box step overs and 40 single unders. 

Athletes can keep switching to perform the total reps and keep going until the 7min are passed. 

Score for Part B is rounds en reps completed at the end of the 7 minutes. 

After they take a 1 minute mandatory rest. 

PART C

Buddy & Triplets

After that minute immediately starts with part C: 

Athlete 1 or 2 (or 3) starts biking for as many calories as possible they can switch as often as wanted to complete the total amount of 15 calories 

followed by 15 syncro plate ground to overhead.

They keep doing this until 4 rounds are finished.

Score Part C is total time of the workout. 

After the workout, show the screen with the total of calories in the video.

Adult & Kid

Athlete 1 or 2 starts performing 16 alternating burpees over partner.

When the 16 are completed start performing 15 syncro plate ground to overhead.

They keep doing this until 4 rounds are finished.

Score Part C is total time of the workout. 

Qualifier workout Regular / Advanced 

Part A: BARBELL MAYHEM - 6 Rounds 

YOU GO I GO (Athletes alternate each round ) 

12 Hang cleans 

9 Front squats 

6 Shoulder to overhead 

Score part A: Time after the last S2OH:

Directly into 1:00 rest after finishing

Part B: MIDLINE BURNER - 7 min AMRAP 

10 single leg Toes To Bar (Regular) / Toes To Bar (Advanced) 

20 box jump overs (Regular 50cm / Advanced M 60cm / F 50cm)

60 SU (Regular) / 60 DU (Advanced)

Score part B: Total number of rounds & reps: 

Directly into 1:00 rest after 7 minutes

Part C: ENGINE OVERLOAD - 4 Rounds 

15 Call assault bike

15 Syncro american KB swings 

(weight kb F 12/16/20)

(weight kb M 16/20/24)

Score Part C: Total Time: Part A+B+C:

Weight:

Part A 

Regular Barbell Male 40 KG / Female 30 KG

Advanced Barbell Male 50 KG / Female 40 KG 

Part C 

Regular KB Male 20 KG / Female 16 KG 

Advanced KB Male 24 KG / Female 20 KG

Same sex use the same barbell

Flow: 

PART A 

Buddy

Use a running clock during the full workout. 

At the signal of 3-2-1 go: Athlete 1 starts and picks up the barbell to perform 12  hang power cleans, followed by 9 barbell front squats into 6 barbell shoulder to overhead. 

When A1 is finished, he/she taps A2 and then A2 performs the same round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

Triplets

A1: working, when he/she is finished he/she taps A2, when A2 is finished, he/she taps A3 and he/she performs the same full round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

PART B

Buddy & Triplets

After that minute immediately starts with part B: 

One Athlete jumps in the rig and starts performing as many (Single leg) Toes to bar as possible. 

Athletes can switch as often as they want to complete all 10 reps.

going into 20 box jump overs and 60 single/double unders. 

Athletes can keep switching to perform the total reps and keep going until the 7min are passed. 

Score is rounds en reps completed at the end of the 7 minutes. 

After they take a 1 minute mandatory rest. 

PART C

Buddy & Triplets

After that minute immediately starts with part C: 

Athlete 1 or 2 (or 3) starts biking for as many calories as possible they can switch as often as wanted to complete the total amount of 15 calories 

followed by 15 syncro american kettlebell swings.

They keep doing this until 4 rounds are finished.

Score is total time of the workout. 

After the workout, show the screen with the total of calories in the video.

See all the movement standards, scorecards and workouts by: Clicking on this link

Qualifier workout Beginners / Kids + Adults / Teens + Adults 

Part A: DUMBBELL MAYHEM - 6 Rounds 

YOU GO I GO (Athletes alternate each round)

12 double DB hang cleans 

9 double DB front squats 

6 double DB S2OH

Score part A: Time after the last S2OH:

Directly into 1:00 rest after finishing

Part B: MIDLINE BURNER - 7 min AMRAP

Athletes divide reps as wanted 

10 Knee raises 

20 Box step overs (50cm)

40 Single unders 

Score part B: Total number of rounds & reps: 

Directly into 1:00 rest after 7 minutes

Part C: ENGINE OVERLOAD - 4 Rounds 

15 cal assault bike // Parent/Kids: 16 alternating burpees over partner 

15 synchro Plate ground to overhead 

Score Part C: Total Time: Part A+B+C:

Weights:

Part A

Beginners 2X DB Male 10 KG / Female 7.5 KG

Kids 2X DB 3 KG 

Teens 2x DB 5 KG

Part C 

Beginners Plate Male 10 KG / Female 5 KG 

Teens Plate 5 KG 

Kids 2.5 KG 

* Adults use same weight as beginners 

There is only one set of Dumbbells used per weight 

Flow: 

PART A

Buddy

Use a running clock during the full workout. 

At the signal of 3-2-1 go: Athlete 1 starts and picks up the DB’s to perform 12 DB hang cleans, followed by 9 DB front squats and finish the round with 6 DB shoulder to overhead. 

When A1 is finished, he/she taps A2 and then A2 performs the same round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

Triplets

A1: working, when he/she is finished he/she taps A2, when A2 is finished, he/she taps A3 and he/she performs the same full round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

PART B

Buddy & Triplets

After that minute immediately starts with part B: 

One Athlete jumps in the rig and starts performing as many knee raises as possible. 

Athletes can switch as often as they want to complete all 10 reps.

going into 20 box step overs and 40 single unders. 

Athletes can keep switching to perform the total reps and keep going until the 7min are passed. 

Score for Part B is rounds en reps completed at the end of the 7 minutes. 

After they take a 1 minute mandatory rest. 

PART C

Buddy & Triplets

After that minute immediately starts with part C: 

Athlete 1 or 2 (or 3) starts biking for as many calories as possible they can switch as often as wanted to complete the total amount of 15 calories 

followed by 15 syncro plate ground to overhead.

They keep doing this until 4 rounds are finished.

Score Part C is total time of the workout. 

After the workout, show the screen with the total of calories in the video.

Adult & Kid

Athlete 1 or 2 starts performing 16 alternating burpees over partner.

When the 16 are completed start performing 15 syncro plate ground to overhead.

They keep doing this until 4 rounds are finished.

Score Part C is total time of the workout. 

Qualifier workout Regular / Advanced 

Part A: BARBELL MAYHEM - 6 Rounds 

YOU GO I GO (Athletes alternate each round ) 

12 Hang cleans 

9 Front squats 

6 Shoulder to overhead 

Score part A: Time after the last S2OH

Directly into 1:00 rest after finishing

Part B: MIDLINE BURNER - 7 min AMRAP 

10 single leg Toes To Bar (Regular) / Toes To Bar (Advanced) 

20 box jump overs (Regular 50cm / Advanced M 60cm / F 50cm)

60 SU (Regular) / 60 DU (Advanced)

Score part B: Total number of rounds & reps: 

Directly into 1:00 rest after 7 minutes

Part C: ENGINE OVERLOAD - 4 Rounds 

15 Call assault bike

15 Syncro american KB swings 

(weight kb F 12/16/20)

(weight kb M 16/20/24)

Score Part C: Total Time: Part A+B+C:

Weight:

Part A 

Regular Barbell Male 40 KG / Female 30 KG

Advanced Barbell Male 50 KG / Female 40 KG 

Part C 

Regular KB Male 20 KG / Female 16 KG 

Advanced KB Male 24 KG / Female 20 KG

Same sex use the same barbell

Flow: 

PART A 

Buddy

Use a running clock during the full workout. 

At the signal of 3-2-1 go: Athlete 1 starts and picks up the barbell to perform 12  hang power cleans, followed by 9 barbell front squats into 6 barbell shoulder to overhead. 

When A1 is finished, he/she taps A2 and then A2 performs the same round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

Triplets

A1: working, when he/she is finished he/she taps A2, when A2 is finished, he/she taps A3 and he/she performs the same full round.

Athletes keep alternating rounds until all 6 rounds are completed. 

Then go into 1 minute mandatory rest. 

Score for Part A is time as the last shoulder to overhead is completed. 

PART B

Buddy & Triplets

After that minute immediately starts with part B: 

One Athlete jumps in the rig and starts performing as many (Single leg) Toes to bar as possible. 

Athletes can switch as often as they want to complete all 10 reps.

going into 20 box jump overs and 60 single/double unders. 

Athletes can keep switching to perform the total reps and keep going until the 7min are passed. 

Score is rounds en reps completed at the end of the 7 minutes. 

After they take a 1 minute mandatory rest. 

PART C

Buddy & Triplets

After that minute immediately starts with part C: 

Athlete 1 or 2 (or 3) starts biking for as many calories as possible they can switch as often as wanted to complete the total amount of 15 calories 

followed by 15 syncro american kettlebell swings.

They keep doing this until 4 rounds are finished.

Score is total time of the workout. 

After the workout, show the screen with the total of calories in the video.