Team Edwards Squadron Throwdown 2024

As many reps as possible in 9 minutes

One team member at a time must complete:

- One seated rope pull sled drag

 (270# / 210#)

Two other team members must be completing the following:

-Farmer's Carry (70#x2 / 53#x2)

*Members must complete one seated rope pull sled drag at a time in sequential order (team member #1, #2, #3, #4). The rope can only be pulled when two team members are performing suitcase style farmer's carry. if weight is dropped by any team member, then sled pull must be stopped. failure to do so will incur a 15 second penalty.

*Members cannot switch positions unless at designated stations (sled rep completed / farmers carry at finish or start line)

*Score is number of rope pulls each full distance pull counts as 4 reps (reps counted as sections on track designated by traffic cones)

*weight listed is total weight and sled bare weighs 105#

FOR TIME: 15 MIN TIME CAP

200m worm run

80 Sequential Burpees over worm

200m worm run

*Each team of 4 will have to collectively run with worm in unison in designated running lanes (the two far left lanes) and "park" worm perpendicular on track in designated location. Team will proceed to complete sequential Burpees over sandbag (team member performs burpee and jumps over sandbag and next team member cannot start next burpee until jump portion is complete from previous team member). Once burpees are completed team will pick up worm for final collective 200m run.

*Track will be divided into 8 equal sections which will count for ten reps per section for a total of 40reps per run. total rep count of workout is 160 reps.

*Score is best time. If time cap reached, then score is reps

*The "worm" is an 11 foot long sandbag with 2 heavier sections and 2 lighter sections with lifting webbing in multiple locations. Practicing is highly recommended! 

15 MIN TIME

Each team member has 3:30 to complete:

200M Sprint (scored as reps)

In remaining time Build to a heavy barbell complex of:

-- One deadlift + one hang power clean

*One team member works at a time to complete consecutively for 15 min total time cap

*One team member will be in position at start of workout on the track. team member will then run into their designated lane on competition floor and complete lifts. clock will countdown in increments of 3:00.There will be a 30 second transition before next round. team member next to go can be on track in starting position.

*Each team member must manage their own weights and other team members cannot be in the competition lane each member must complete at least one successful lift. no successful lift will forfeit that member running score.

*Score is all runs + heaviest male lift + heaviest female lift

*Run is scored as 120 max reps. score is calculated as 120 reps - time of run in seconds = rep score (example: a 25 second run would yield a running score of 95)

As many rounds and reps as possible in 15 minutes:

Two team members must complete:

-10 calories on bike and rower

then sprint and climb barricade to get to

-6 sandbag over shoulder 100#/60#

(Each member must complete 3 SOS each)

after completion of sandbags both team members must sprint and climb over barricade to tag out other two team members to start next round in relay fashion.

*Team is divided into two teams and only one team is working at a time. One member will be on the Rower, one member will be on the bike. Once a team member has completed the calorie portion they may proceed to sprint down and climb the barricade in the middle of the competition lane to reach the sandbags. If one member arrives at sandbags first, they may start the sandbags but can only do three sandbags. Both members must complete 3 sandbags each before running back to relay with other team members. if both members are completing the sandbags at the same time, only one sandbag can be in motion at a time. The next two team members cannot start the next round until both team members have been tagged out. Team members waiting for next round cannot be seated on the machines waiting to be tagged out.