Central vs South Throwdown 2025

Each athlete performs 2:00 of work per round, alternating with their partner for a total of 3 rounds each (6 total).

Buy-In (each round):
RX: 30 Box Jump Overs (24/20")
Intermediate: 25 Box Jump Overs (24/20")
Scaled: 25 Box Jump Overs or Step Overs (20")

Remaining time: Max reps of a single chosen gymnastics movement for that round:
• Ring Row – 2 points
• Pull Up – 3 points
• Chest to Bar – 7 points
• Bar Muscle Up – 15 points
• Ring Muscle Up – 20 points

Athletes may choose a different movement each round, but must stick with the same movement within a round.

Scoring = Total points from all completed gymnastics reps.

This is a 2-part workout, with each athlete completing a barbell ladder in 4:00 minutes.

Athlete 1: Snatch Ladder (0:00–4:00)

5 reps at Weight 1
4 reps at Weight 2
3 reps at Weight 3
2 reps at Weight 4
1 rep at Weight 5
Max reps at Weight 5 in remaining time

Athlete 2: Clean & Jerk Ladder (4:00–8:00)

5 reps at Weight 1
4 reps at Weight 2
3 reps at Weight 3
2 reps at Weight 4
1 rep at Weight 5
Max reps at Weight 5 in remaining time
Reps must be completed in order.
A rep counts if the bar leaves the ground before the timer ends.
Athletes may assist each other with loading the barbell but not with reps.
Clips must be on before each lift.

Scoring:

Each successful lift = 1 point.
Total score is the combined number of successful reps by both athletes.
Tie-break = Time athlete completes the 15th rep (last rep in ladder).
RX: Full Snatch & Full Clean + Jerk required.
Intermediate/Scaled: Power variations permitted.

For Time

60 Syncro Goblet Squats (1 DB @ 30/22.5kg)
1000m Run Together

Then, for time:

• One athlete runs 500m
• The other completes a 200m Farmer Carry (2 x 30/22.5kg DBs)

Switch roles:

• The runner now does 200m Farmer Carry
• The carrier now runs 500m

30 Syncro Dumbbell Snatches (1 DB @ 30/22.5kg)
15 Shared Wall Walks (split as needed)

Score = Time to complete all work

Time Cap: 14:00 minutes
2 Rounds:

40/30 Calorie Row
40 Thrusters
25 Toe to Bar

Workout Flow:
Athletes complete all movements and reps together in any rep scheme they choose (split reps). While one athlete works, the other must hold a prescribed static hold depending on the movement:

Row = Partner holds Dead Hang
Thrusters = Partner holds Dead Hang
Toe to Bar = Partner holds Plate Overhead (RX: 25/15kg)

If the static hold is broken OR barbell is dropped mid-thruster set, the team must immediately stop and complete 3 synchro lateral burpees over barbell as a penalty before resuming.

No static hold required during transitions or after movement is completed.

Score = Total Time.

RX: 50/35kg Thruster
INT: 40/30kg | TTB + Plate OH Hold (20/10kg)
SCALED: 35/25kg Thruster | HKR + Front Rack Hold (35/25kg)