LDB Throwdown

"Pressure" Lift-off

Athlete A -  will hit a Max Clean & Jerk (power/squat is permitted on the Clean & Push/Power/Split/Strict is permitted for the overhead)

Athlete B - will hit a Max Clean

Both total's will give a final Total score for the workout.

Each Athlete will have 3 x 30s windows to hit their selected Lift in windows 1 & 2 they may only select the weight and attempt that weight only in the final window they are able to attempt multiple weights and attempts.

Prior to the event Athletes must decide on which of the lifts they are performing for the full duration of the workout they must stick with this decision and can't change once the event has started. This will be commuicated to the Judge.

Workout flow -

***Athletes may pre load the bar prior to the first lift and is advised***

Once the clock starts Athlete A will have 30s to hit their lift they are permitted to have as many attempts at the set weight within the 30s window. 

- 30s Transition / Rest

(Both Athletes may load / adjust the bar for Athlete B to perform their lift once the 30s is up)

Athlete B will then have 30s to hit their lift they are permitted to have as many attempts at the set weight within the 30s window. 

- 30s Transition / Rest

(Both Athletes may load / adjust the bar for Athlete A to perform their next lift once the 30s is up)

Athlete A will have 30s to hit their lift they are permitted to have as many attempts at the set weight within the 30s window. 

(Both Athletes may load / adjust the bar for Athlete B to perform their next lift once the 30s is up)

Athlete B will have 30s to hit their lift they are permitted to have as many attempts at the set weight within the 30s window. 

(Both Athletes may load / adjust the bar for Athlete A to perform their final lift once the 30s is up)

***Athlete A will have 30s to hit their final lift(s) they are permitted to have as many attempts at the set weight within the 30s window and are able to add weight for a further attempt as long as the bar is off the ground within the 30s window. 

(Both Athletes may load / adjust the bar for Athlete A to perform their final lift once the 30s is up)

***Athlete B will have 30s to hit their final lift(s) they are permitted to have as many attempts at the set weight within the 30s window and are able to add weight for a further attempt as long as the bar is off the ground within the 30s window. 

Score will be - Athlete A & B's heaviest successful lifts combined for example - if Athlete A hits 100kg + Athlete B hits 120kg a combined Total score of 220kg would be scored for the workout.

'The Final'

For Time -

2 Rounds

10 HSPU

12 Synchro Thruster* 60/43kg & 43/29kg

12 Synchro Snatch*

15 C2B

into 

2 Rounds

20/16 Cal Row

6 Synchro Thruster*

6 Synchro Snatch*

10/7 BMU

RX Scaling on BMU = 15 Burpee Pull-ups

*synchro barbell work there will be 2 set weights 1 x athlete will use the heavier bar and 1 x athlete will use the lighter bar to perform the synchro reps they may swap at any time. 

Workout 4 - Downhill DT

8/5 Box Jump Overs @ 20 inch (Athletes Must clear the box - 12 reps if you land on the box)

15-12-9 DT @ 60kg/43kg

YGIG

8 Box Overs @ 24/20 Inch (Touching box is permitted)

12-9-6 DT @ 70kg/50kg

YGIG

100 DU's

9-6-3 DT @ 80/60kg

10 Wallwalks

(Split between both Athletes)

Time Cap 10 Mins

'The Final'

For Time -

2 Rounds

10 HSPU (Scaled)

12 Synchro Thruster* 50/25kg & 30/19kg

12 Synchro Ground to Overhead*

12 TTB

into 

2 Rounds

20/16 Cal Row

6 Synchro Thruster*

6 Synchro Ground to Overhead*

10 Burpee Pull-up

*synchro barbell work there will be 2 set weights 1 x athlete will use the heavier bar and 1 x athlete will use the lighter bar to perform the synchro reps they may swap at any time. 

Workout 4 - Downhill DT

8 Box Overs @ 20 Inch (both feet must make contact with the top of the box whilst crossing)

15-12-9 DT @ 40kg/19kg

YGIG

8 Box Overs @ 24 Inch (Step ups are permitted)

12-9-6 DT @ 50kg/25kg

YGIG

150 Single Unders

9-6-3 DT @ 60/30kg

10 Scaled Wallwalks

(Split between both Athletes)

Time Cap 10 Mins

Workout 3 - Squat or Bust

8 Minute Time Cap -

Athlete A will complete the following -

21/18 Calorie C2 Bike

21/18 Single Arm DB Overhead Squat @ 22.5/15kg

21/18 TTB

Immediately after Athlete A has completed all set movements Athlete B will then complete the following

21/18 TTB

21/18 Single arm DB Overhead Squat @ 22.5/15kg

21/18 Calorie C2 Bike

The Total time taken will be the score for the workout if athletes are unable to complete set reps in the time cap they will be an additional 1s for every rep remaining.

For Example if Athletes had 30 reps remaining then an additional 30s would be added to the 8:00 min time cap giving them a Total score of 8:30 for the workout.

**A tiebreak for this workout will be the time taken for Athlete A to complete their set movements for the workout.

90's window YGIG -

Workout Flow:

Athlete A - 1 x 200m in to Max Burpees over the Bar in the remainder of the 90s window.

- Once the 90s is up for Athlete A they will receive a score for their total burpees over the bar, Athlete B will imediately start their round once the 90s up.

Athlete B - 1 x 200m in to Max Burpees over the Bar in the remainder of their 90s window they will also recieve a score for their total Burpees over the bar.

- The Total Score for Workout 1A will be both Athelete A & B's scores added together.

*** For Example - If Athlete A scores 20 Burpees over the bar and Athlete B Scores 20 Burpees over the bar then they would have a Total Score of - 40 Reps for the workout.

Scaled: same wod

- Part B will imediately start after Part A. This will also follow a YGIG format but a 2:30 min window per Athlete.

Part B

2:30 Window YGIG

Athlete A - 1 x Loop + 200m in to max remaining time Hang Power Cleans @ 43kg/29kg

Athlete A will recieve a score for the total Max Hang Power Clean reps in the remainder of the 2:30 window.

Athlete B will start imediately after the 2:30 window is up, they will follow the same format - 1 x Loop + 200m  and recieve a score for their total Hang Hang Power Cleans.

Total Score for this workout is Athlete A + Athlete B's reps added together.

***Example - If Athlete A Scores 20 Hang Power Cleans + Athlete B Scores 20 Hang Power Cleans they will recieve a Total Score for the workout of 40 reps.

Scaled: Scaled Athletes will run 1 x Loop only @ 30kg/19kg 

Now the fun starts -

Part C - will start immediately following completion of Part B.

**This time both athletes will Run together and return to complete Max reps as a pair.

Workout Flow -

2 Min Window Both Athletes running 1 x 200m together both returning to complete Max Reps Hang Squat Cleans

Both Athletes must return to the gym before starting their max reps in the remainder of the 2 Min window they will perform reps YGIG with one total combined score.

Scoring = Total reps as a pair.

Scaled - Max Front Squats in remaining time.