Watertown Throwdown 2.0

FOR TIME

1.5 mile run

*6 total laps

*1 lap is 0.25 miles

FLOW

*This event will take place 5:00 after the completion of the 18:00 clock from 'Box Toe Squat' and 'Max Reps'

Athletes will begin standing upright behind starting line

At '3,2,1, GO!' Athletes will take off on their run and complete 6 laps  

Your time is recorded when you pass the finish line.

FOR TIME

20 Single Dumbbell Box Step Ups

15 Toes To Bar

10-8-6-4-2 Squat Clean

Males: 50# Dumbbell, 20# box

Squat cleans:

• 10@ 135
• 8@   155
• 6@   185
• 4@   205
• 2@   235

Females: 35# Dumbbell, 20# box

Squat cleans:

• 10@ 85
• 8@   105
• 6@   125
• 4@   145
• 2@   165

FLOW

Athletes will begin behind starting line. At '3,2,1, GO!' Athletes will complete 20 DB Box Step Ups (Dumbbells MUST BE HELD IN THE FRONT RACK POSITION WITH HANDS HOLDING EACH END OF THE DUMBBELL). Once completed with the box step ups, athletes will move to complete 15 toes to bar (ATHLETES MUST FACE THE COMPETITION FLOOR). Once completed with the toes to bar, athletes will move to complete 10 squat cleans at 135/85# (ATHLETES MUST FACE THE CROWD). Once completed with their set of 10 squat cleans, athletes will move back to their box to complete 20 box step ups, then 15 toes to bar, then 8 squat cleans at 155/105#. A more simplified version looks like this:

20 DB box step ups

15 TTB

10 Squat cleans

20 DB BSU

15 TTB

8 Squat cleans

20 DB BSU

15 TTB

6 Squat cleans

20 DB BSU

15 TTB

4 Squat Cleans

20 DB BSU

15 TTB

2 Squat Cleans

*Time is recorded when athlete finishes their second successful rep at 235/165#

*ATHLETES ARE RESPONSIBLE FOR CHANGING THEIR WEIGHT

STANDARDS

Squat Clean

• every rep starts with the weight in the ground
• athletes hips must be below knees on bottom of squat
• athlete must finish the lift with knees and hips FULLY EXTENDED standing tall before rep is counted
• failure to meet these requirements will result in a no rep
• touch and go is acceptable 

Toes To Bar

• Each rep starts with the athlete in full extension of arms 
• athletes feet must pass behind their midline on the backswing of their swing
• both feet must hit rig at same time
• failure to meet these requirements will result in a no rep

Box step up

• the dumbbell comes from the ground for each set of 20 and must be placed back on the ground after each set of 20
• a rep is counted when both feet are on the box with the athlete standing tall with knees and hips extended
• failure to meet these requirements will result in a no rep
• NO REQUIREMENT TO ALTERNATE FEET 

FOR REPETITIONS

4:00 Clock

Max Freestanding handstand hold

FLOW

Athletes will begin at the starting line. At '3,2,1, GO!' Athletes will advance to their box and complete as many attempts as possible at a free standing handstand hold. As soon as the 4:00 mark hits, the workout is done.

Your score will be your longest timed attempt

STANDARDS

FREE STANDING HANDSTAND HOLD

• Athletes will have a 4x4' box
• NO PART OF YOUR HAND may touch the tape
• Touching the tape or when your feet hit the ground is when that attempt is done
• Athletes MAY MOVE anywhere in the box, just as long as they do not touch the tape
• As many attempts as you want inside the four minutes

FOR TIME

150 Wall balls

* At 0:00, 3:00, and 6:00, perform 100 double unders

Males: 20# to a 10' target

Females: 14# to a 9' target

10:00 Time Cap

FLOW

This event follows your freestanding handstand hold with a 1:00 break between.

Athletes will start in their box, standing tall, facing the crowed, with their rope on the ground. At '3,2,1, GO!' Athletes will complete 100 double unders, at the completion of their double unders, they will then have until the 3:00 mark to accumulate as many wallballs as they can. If the athlete has not accumulated 150 wallballs by the 3:00 mark, they will then go back to their rope and complete 100 double unders, once they completed their double unders, they will continue their wallballs at the number they left off of. If the athlete has not accumulated 150 wallballs by the 6:00 mark, they will then go back to their rope and complete 100 double unders. Once completed with their dubs, athletes will then have until the 10:00 mark to finish their 150 wall balls. 

Example:

100 dubs

56 wall balls until the 3:00 mark

-at 3:00-

100 dubds

56 wall balls = total of 112 wall balls at 6:00 mark

-at 6:00-

100 dubs

38 wall balls at 8:12 = 150 wall balls, workout is done and time is recorded

Time is recorded when the athlete finishes their 150th wall ball.

STANDARDS

Double unders

• Rope passes through twice on a single jump

Wall Balls

• Hips are below knees on bottom of squat
• Wall ball is CLEARLY ABOVE the respective height
• failure to meet these requirements will result in a no rep

FOR REPS:

Max Squat Cleans 255/175#

FLOW:

If the athlete finishes 'Box Toe Squat' under the time cap, they have earned the right to max squat cleans at 255/175# for the remaining of the 18:00 clock. Example: Athlete finishes 'Box Toe Squat' at 12:30, they then have 5:30 to complete as many squat cleans as possible at 255/175#. 

TIEBREAK:

Time will be recorded at the completion of the 6th rep at 185/125# during 'Box Toe Squat'

Athletes with the same number of reps for 'max reps' will be positioned on the leaderboard with how quickly they finish the tiebreak time. A faster time will get you a higher placement on the leaderboard.

MAX METERS

:30 max meters on Concept 2 Rower

FLOW

Athletes will begin sitting on their rower

At '3,2,1, GO!' will complete :30 on the Concept 2 Rower to accumulate max meters. MANDATORY DAMPER 10. 

DO NOT TOUCH MONITOR PRIOR TO STARTING WORKOUT. Judges will set the monitor up for a :30 workout. 

The clock will continue to run to 1:50, at that time the clock will restart with a :10 countdown and athletes will begin Event: Push Pull Rest

FOR TIME

3 Shuttle Runs

2 Rope Climbs 

3 Shuttle Runs

*1 shuttle run is 50 total feet (25' down and 25' back)

*Rope Climb is 15'

FLOW

Athletes begin the event touching the rope. At '3,2,1, GO!' Athletes will take off on their 3 shuttle runs. Once completed with their shuttle runs, athletes will then complete 2 Rope Climbs to 15'. Once completed with their rope climbs, athletes will then complete 3 shuttle runs. Time is recorded when the athlete crosses the finish line. 

To ensure safety and the ability to give athletes an opportunity to give their max effort, only one athlete will go at a time.  

This event WILL GO QUICK. There is a 3:00 time cap, but we encourage all athletes to be ready once the event starts, as this will be the last event Friday night, and as soon as one athlete finishes, the next athlete will need to be ready to go with a maximum of a 2:00 transition between athletes. 

STANDARDS

Shuttle runs: 

• Each rep starts with the athlete's feet clearly behind the start line
• At each turnaround, both feet and one hand must touch the ground over the line before the athlete returns
• Stepping on or touching the line WILL NOT COUNT
• On the final shuttle run, the athlete must simply pass the line to begin their rope climbs

Rope Climb:

• The rep is credited when one hand clearly touches above the designated mark
• Athletes must have a CONTROLLED descent past the mark provided on the rope.
• ALL ATHLETES WILL USE THE SAME ROPE

FOR TIME 

25 Lateral Burpees Over Rower

25/20 Calorie Row

-1:00 rest-

20 Burpee Box Jump Ups 24/20"

25/20 Calorie Row

-1:00 rest-

15 Deficit Handstand Push Ups 45/25

25/20 Calorie Row

FLOW

At the conclusion of 'Power Output' athletes will wait until the 1:50 mark, at that time the clock will restart and have a :10 countdown to begin this event. Athletes will have one hand on the rower at the start of this event, 'Push Pull Rest'. At '3,2,1, GO!' Athletes will complete 25 lateral burpees over the rower, once they have completed 25 reps, they will then complete 25/20 calories on the concept 2 rower. Once they have completed their respective calories, time will be recorded, and athletes will have a MANDATORY 1 minute rest. At the conclusion of their rest, athletes will complete 20 burpee box jump ups, onced finished, they will then go on the rower and complete 25/20 calories on the rower followed by a 1 minute rest at the completion of their respective calories. At the conclusion of their rest, athletes will then complete 15 deficit handstand push ups, once completed with their reps, they will go onto the rower for a final time and complete 25/20 calories on the rower. 

Your time is recorded when you reach your respective calories on your final row.

STANDARDS

One hand must be touching rower at the start of each interval

A 'let go' of the rower handle will result in a 10 CALORIE ADDITION to your designated calories

Defecit Handstand pushups

• you can not readjust the plates 
• rep begins at full lockout of body flipped upside down
• head must hit abmat
• any form push up is acceptable, strict or kipping
• rep is finished when the athletes arms are locked out, in control of their body
• athletes who keep their hips pushed back with their butt on the wall at the top of the push up will be no repped
• 45/25# plate added 

Burpee Box Jump Up

• rep begins with chest and thighs touching the ground and is finished when the athlete jumps onto the box and is in FULL EXTENSION on top of box, knees and hips
• failure to reach full extension on top of the box will result in a no rep
• dont cheat the reps, stand all the way up

Lateral Burpee over Rower

• Athletes MUST FACE the back of the rower
• rep begins with chest and thighs touching ground and ends when athlete jumps or steps over the rower with BOTH FEET touching the opposite side
• NO REQUIRED TWO FOOT TAKE OF

BRACKET

FOR TIME

15/10 Calorie Echo Bike

25' Farmer Carry DB Walking Lunge

25' Front Rack DB Walking Lunge

25' Mixed DB Walking Lunge (One DB overhead, one DB front rack)

15/10 Calorie Bikeerg

Males: 2x50#

Females: 2x35#

FLOW

Athletes will start with hand on seat of bike. At '3,2,1, GO!' Athletes will complete 15/10 calories on the echo bike. Once completed, athletes will complete 25' farmer carry walking lunge, then 25' front rack walking lunge, then 25' mixed DB walking lunge. When athletes are finished with their lunging, they will then advance to the bikeerg and complete 15/10 calories on the bikeerg.

Workout is complete when the athlete's monitor reads 15/10 calories on the bikeerg.

This is a 1 vs 1 event. You are only competing against the other competitor performing the workout with you. If you beat your competitor, you advance in the bracket, if you lose, you will be ranked with your time along with the other athletes that did not win during that round.

There is NO time cap for this event

STANDARDS

Lunge

• knee touches ground
• NO STEP THROUGH
• athlete must show control at the top of rep standing tall with knees and hips at full extension
• failure to meet these requirements will result in a no rep
• Foot MUST be fully across line in order to change directions

Farmer Carry

• Hold dumbbells in farmer carry position

Front Rack

• Hold dumbbells in front rack position with hands around the handles

Mixed 

• One dumbbell overhead 
• One dumbbell in front rack
• Doesn't matter which arm you use in overhead position
• Hands around the handles

Bikeerg

• Standing
• Mandatory damper at 10