ARETE THROWDOWN 2024

10min AMRAP

RX

• 30 DU

Clean and Jerk Weights

• Weight 1 - 10 at 60/40
• Weight 2 - 8 at 80/50
• Weight 3 - 6 at 90/57.5
• Weight 4 - 4 at 100/65
• Weight 5 - 2 at 110/70

SCALED

• 30 DU or 90 Single Unders
  3:1 ratio for SU
  e.g. 60SU = 20DU

Clean and Jerk Weights

• Weight 1 - 10 at 40/30
• Weight 2 - 8 at 50/35
• Weight 3 - 6 at 60/40
• Weight 4 - 4 at 65/45
• Weight 5 - 2 at 70/50

RX’D

Reps can be shared any way.

On 3,2,1,GO, athlete’s will complete 30 Double Unders, followed by 10 Clean & Jerks at weight 1. Athletes will then complete a further 30 Double Unders, followed by 8 Clean & Jerks at weight 2. This sequence will continue with 30 Double Unders, 6 Clean & Jerks at weight 3. 30 Double Unders, 4 Clean & Jerks at weight 4. 30 Double Unders, 2 Clean & Jerks at weight 5. 

If the athletes finish this full sequence of reps, they will begin at the start again with 30 Double Unders, 10 Clean & Jerks at weight 1, and complete the previous sequence until the time cap. 

Athletes can share the reps however they wish throughout the workout.

Athletes are responsible for loading their own barbells. If the bar is loaded incorrectly, you will receive ‘No Reps’ until the bar is loaded at the correct weight. 

SCALED

Reps can be shared in any way.

On 3,2,1,GO, athletes will complete either 30 Double Unders OR 90 Single Unders, followed by 10 Clean & Jerks at weight 1. Athletes will then complete a further 30 Double Unders OR 90 Single Unders, followed by 8 Clean & Jerks at weight 2. This sequence will continue with 30 Double Unders or 90 Single Unders, 6 Clean & Jerks at weight 3. 30 Double Unders or 90 Single Unders, 4 Clean & Jerks at weight 4. 30 Double Unders or 90 Single Unders, 2 Clean & Jerks at weight 5. 

Athletes can share the reps however they wish throughout the reps, however each set of skipping must be completed in the same style, IE Double Unders OR Single Unders. Athletes cannot change their skipping choice midway through a set. Skipping styles CAN be changed at the beginning of each set. 

Athletes are responsible for loading their own barbells. If the bar is loaded incorrectly, you will receive ‘No Reps’ until the bar is loaded at the correct weight.

TIME CAP : 12 mins

RX

30-25-20 Syncro Burpees + Syncho Toes to Bar

Remaining Time 

AMRAP - BMU

SCALED

30-25-20 Syncro Burpees + Syncho Knee Raises

Remaining Time 

AMRAP - Pull UPs

RX’D

On the 3,2,1,GO, athletes will begin by synchronizing 30 Burpees & 30 Toes to Bar, followed by a round of 25 Burpees & 25 Toes to Bar, then finish with 20 Burpees & 20 Toes to Bar. On completion of the final set, athletes then have the remaining time to accumulate max reps of Bar Muscle Ups. Muscle Ups are NOT synchro, and will be performed by one athlete at a time.

This workout is a two part score, 1 score for time completion of the 30-25-20 & 1 score for the number of Bar Muscle Ups completed. 

Burpees: To meet synchro standards, both athletes must have their chest on the ground simultaneously. Lock out for the burpee will see hips fully extended, hand above head & feet leaving the floor. If one partner fails, this will be a no rep. 

Toes to Bar: To meet synchro standards, both athletes must touch their feet to the bar simultaneously. If one partner fails, this will be a no rep.

Bar Muscle Ups: One athlete is to complete these at a time. Athletes must see arms fully extended and locked out at the top for their reps to count.

SCALED

On the 3,2,1,GO, athletes will begin by synchronizing 30 Burpees & 30 Hanging Knee Raises, followed by a round of 25 Burpees & 25 Hanging Knee Raises, then finish with 20 Burpees & 20 Hanging Knee Raises. On completion of the final set, athletes then have the remaining time to accumulate max reps of Pull Ups. Pull Ups are NOT synchro, and will be performed by one athlete at a time.

This workout is a two part score, 1 score for time completion of the 30-25-20 & 1 score for the number of Pull Ups completed. 

Burpees: To meet synchro standards, both athletes must have their chest on the ground simultaneously. Lock out for the burpee will see hips fully extended, hand above head & feet leaving the floor. If one partner fails, this will be a no rep. 

Hanging Knee Raises: To meet synchro standards, both athletes must break the parallel of the hips simultaneously. If one partner fails, this will be a no rep.

Pull Ups: One athlete is to complete these at a time. Pull Ups can be completed as strict, kipping or butterfly reps. The chin must reach parallel with the bar for reps to count.

12min AMRAP

RX

40 Cal Row

30 DB Thrusters 22.5 / 15

20 SHSPU

SCALED

40 Cal Row

30 DB Thrusters 15 / 10

20 HRPU

RX’D

12 Minute AMRAP

On the 3,2,1, GO, athletes will complete a 40 Calorie Row split any way, followed by 30 Dumbbell Thrusters split any way, followed by 20 Strict Handstand Push Ups split any way. Once this sequence is complete, athletes will start back with the 40 Calorie Row, back into 30 Dumbbell Thrusters, into 20 Strict Handstand Push Ups until the 12 minute time cap has been reached. Your score will be total reps completed. Rollover calories on the rower will not count.

SCALED

12 Minute AMRAP

On the 3,2,1, GO, athletes will complete a 40 Calorie Row split any way, followed by 30 Dumbbell Thrusters split any way, followed by 20 Hand Release Push Ups split any way. Once this sequence is complete, athletes will start back with the 40 Calorie Row, back into 30 Dumbbell Thrusters, into 20 Hand Release Push Ups until the 12 minute time cap has been reached. Your score will be total reps completed. Rollover calories on the rower will not count.

Hand Release Push Ups: Males to complete from toes. Females to complete from knees. Hips must remain off of the floor at all times throughout the rep. Hands must clearly leave the ground while the chest remains in contact with the ground.

The Floater

90 Second Max Calories

The floater event must be completed before your final event of the day. 

On the 3,2,1,GO, athletes will grab the ski erg handles and ski for 90 seconds simultaneously to accumulate max calories. At the 90 second mark, both calorie totals will be combined for a single team score.