WODLA SWEDEN THROWDOWN 2025

Event 1

Division: Scaled, Intermediate & RX
Scoring: Time to finish (fastest time wins)
Equipment: 1 RowErg, 1 SkiErg, 1 BikeErg per team

🔥 Workout Description – For Time:
2000 meters Row***
3000 meters Ski
5000 meters Bike

All three machines will run simultaneously from the start. Each machine may only be operated by one athlete at a time, but teams may rotate athletes as often as they like.

As soon as a machine is completed, that athlete may immediately assist on one of the two remaining machines. The goal is to complete all three distances as fast as possible.

📏 Movement Standards & Rules:

All machines must start at the prescribed distance:
 • RowErg: 2000 m
 • SkiErg: 3000 m
 • BikeErg: 5000 m

Only one athlete may operate a machine at any given time.
There are no restrictions on how often the team can switch between athletes.
Athletes must switch the monitor settings and machines themselves.
Time is recorded when all three machines reach 0 meters.
Team members are allowed to strategize and rest as needed.

*** The rower will act be a sepret event with 50% score value.

🧠 Strategic Notes:

Success in this event will come from smart pacing, quick transitions, and understanding each athlete’s strengths on the different machines.
Coordination and communication are key — especially once machines start finishing and more athletes become available to help complete the remaining meters.

📋 TEAM OF 2 – EVENT 1: Engine Chipper

For Time:
600m (men) / 500m (women) Row
1200m (men) / 1000m (women) Ski
2400m (men) / 2000m (women) Bike

➡️ One athlete works at a time
➡️ Switch as needed
➡️ All machines must be completed in order

🏋️‍♂️ Event 2 – 

Division: Team of 4 (2 Male + 2 Female)
Format: Same-sex pairs – MM pair goes first, then FF
Scoring: Time to finish (fastest team wins)
Time Cap: 12 minutes
Equipment: 1 Barbell per pair (preloaded or changed between movements)

🔥 Workout Description – For Time:

Male Pair:

20 Squat Snatches
20 Squat Cleans
20 Front Squats

Female Pair:

20 Squat Snatches
20 Squat Cleans
20 Front Squats

➡️ Only one athlete working at a time within each pair
➡️ The female pair may not begin until the male pair has completed all 60 reps

🟩 RX Weights:
MM: 70 kg → 80 kg → 100 kg
FF: 45 kg → 55 kg → 70 kg

🟨 Intermediate Weights:
MM: 50 kg → 60 kg → 80 kg
FF: 35 kg → 45 kg → 60 kg

📌 Additional Rules:

Reps may be split however the pair decides
Only one barbell per pair
Athletes may change weights between movements
Time stops when the last front squat is completed by the FF pair

🧠 Strategy Tip:

This is a grind – don’t burn out too early. Smooth technique saves time. Communicate your reps, plan rest breaks, and control the bar.

🏋️‍♂️ Event 2 – Iron Shift

Division: Team of 2 and T 4 Sclaed (Intermediate & Scaled)
Format: Strength Test
Time Cap: 8 minutes
Scoring: Heaviest successful lift (1RM Clean Complex)
Equipment: 1 Barbell per team + bumper plates

🔥 Workout Description:
In 8 minutes, find a 1RM of the following clean complex:

1 Power Clean
2 Hang Cleans (power or squat allowed)
➡️ One athlete works at a time
➡️ Unlimited attempts allowed
➡️ Score = heaviest successful complex by both athlete

📏 Movement Standards:
Power Clean:
 • Starts from the floor
 • Must be caught above parallel (no full squat required)
 • Stand fully tall with bar in front rack
Hang Cleans:
 • Both reps must begin from above the knee
 • May be caught in power or squat
 • No dropping the bar between hang reps – must be unbroken
General:
 • Only one athlete may lift at a time
 • Bar must be lowered under control after the final rep
 • Teammates may assist in changing weights
 • Lifts must be completed within the 8-minute time cap
 • No partial complexes count – entire sequence must be completed for a score

🧠 Strategy Tip:
Plan your attempts smartly. Lift confidently, and aim for consistency over max risk. One lift can decide your position – but missing can cost everything.

🏛️ Event 3 – Town Square Workout

Division: Team of 4 (2 Male + 2 Female)
Format: Same-sex pairs – Female pair goes first, then Male pair
Equipment: 1 Dumbbell per athlete (22.5 kg men / 15 kg women)
Time Cap: 16 minutes 

🔥 Workout Description – For Time (per pair):

🟩 RX Division

Each same-sex pair completes:

21 Synchro DB Hang to Overhead (Left Arm)
21 Synchro DB Hang to Overhead (Right Arm)
21 Synchro Burpees Over Object
15 Synchro DB Hang to Overhead (Left Arm)
15 Synchro DB Hang to Overhead (Right Arm)
15 Synchro Burpees Over Object
9 Synchro DB Hang to Overhead (Left Arm)
9 Synchro DB Hang to Overhead (Right Arm)
9 Synchro Burpees Over Object

🟨 Intermediate Division

Each same-sex pair completes:

21 Synchro DB Cluster (any arm, alternating allowed)
21 Synchro Burpees Over Object
15 Synchro DB Cluster (any arm, alternating allowed)
15 Synchro Burpees Over Object
9 Synchro DB Cluster (any arm, alternating allowed)
9 Synchro Burpees Over Object

🟥 Scaled Division

21 Synchro DB Hang to Overhead (any arm, alternating allowed)
21 Synchro Burpees Over Object
15 Synchro DB Hang to Overhead (any arm, alternating allowed)
15 Synchro Burpees Over Object
9 Synchro DB Hang to Overhead (any arm, alternating allowed)
9 Synchro Burpees Over Object

➡️ Same format for Intermediate & Scaled
➡️ Dumbbell: 22.5/15 kg
➡️ One dumbbell per athlete

🧠 Strategy Tip:
This one is all about rhythm and communication. Find a sustainable pace, move as a unit, and don’t rush the transitions. Sync matters more than speed.

🏛️ Event 3 – Town Square Workout (Team of 2)

Division: Team of 2 
Format: Synchro workout – both athletes work together
Equipment: 1 dumbbell per athlete (22.5 kg / 15 kg)
Time Cap: 10 minutes

🟨 Open

21 Synchro DB Cluster (any arm)
21 Synchro Burpees Over Object
15 Synchro DB Cluster (any arm)
15 Synchro Burpees Over Object
9 Synchro DB Cluster (any arm)
9 Synchro Burpees Over Object

➡️ Use one DB per athlete
➡️ Split arms however you like in INT/Scaled
➡️ Must perform all movements in sync

🧠 Strategy Tip:
This is a test of timing more than speed. Stay in sync, breathe together, and aim for clean reps over frantic pacing.

🏃‍♂️ Event 4 – Every Step Counts

Division: Team of 4 & 2 
Format: Individual Run – Team Scoring
Distance: 5 km per athlete
Scoring: Sum of individual placements – lowest total wins
Time Cap: 40 minutes

📝 Workout Description:

Each athlete will complete a 5,000 meter run as an individual effort. 

Athletes are ranked based on their finishing position in their respective heats. Your placement equals your points (e.g. 1st = 1 point, 10th = 10 points).

Once all four athletes from the team have finished, their placements are added together.
➡️ Team with the lowest combined score wins the event.

🧮 Example:
Team A finishes:
• Athlete 1 = 2nd
• Athlete 2 = 8th
• Athlete 3 = 11th
• Athlete 4 = 5th
Team Score: 2 + 8 + 11 + 5 = 26 points

🧠 Strategy Tip:
It’s not just about your fastest runner. It’s about everyone. A consistent team will beat a team with one superstar. Pace smart, run hard, finish strong.

🏋️‍♀️ Event 5 – Sync & Grind

Division: Team of 2 Open
Format: Synchro chipper
Time Cap: 12 minutes
Scoring: Time to finish (fastest team wins)

🔥 For Time:

7 Worm Squats
14 Toes to Ring
7 Worm Squats
7 Pull-Ups
7 Worm Squats
14 Toes to Ring
7 Worm Squats
7 Pull-Ups
7 Worm Squats
14 Toes to Ring
7 Worm Squats


🧠 Strategy Tips:

🏋️‍♂️ Event 5 – Sync & Burn

Team of 4 (2M + 2F)
Time Cap: 12 minutes
Scoring: Time to finish

All team members work together

🟩 RX – For Time:
15 4-sync Worm Squats
25 2-sync Toes to Bar
15 4-sync Worm Squats
25 2-sync Chest to Bar
15 4-sync Worm Squats
25 2-sync Toes to Bar
15 4-sync Worm Squats
25 2-sync Chest to Bar
15 4-sync Worm Squats
25 2-sync Toes to Bar
15 4-sync Worm Squats

🟨 Intermediate – For Time:
10 4-sync Worm Squats
15 2-sync Toes to Bar
10 4-sync Worm Squats
15 2-sync Pull-Ups
10 4-sync Worm Squats
15 2-sync Toes to Bar
10 4-sync Worm Squats
15 2-sync Pull-Ups
10 4-sync Worm Squats
15 2-sync Toes to Bar
10 4-sync Worm Squats

🟥 Scaled – For Time:
10 4-sync Worm Squats
20 Toes to Rings
10 4-sync Worm Squats
15 Pull-Ups
10 4-sync Worm Squats
20 Toes to Rings
10 4-sync Worm Squats
15 Pull-Ups
10 4-sync Worm Squats
20 Toes to Rings
10 4-sync Worm Squats



🧠 Strategy Tips:

Sync is everything – don’t rush the worm squats, communicate through every rep.
Plan your transitions on the rig ahead of time.
Rotate often to save your grip.
Think rhythm over speed.

🪖 Event 6 – Worm Warfare: Team of 2 Edition

Division: Team of 2 (Intermediate & Scaled)
Format: 3 rounds of 2-minute AMRAPs (with 2-minute rest between)
Scoring: Total Worm Cleans (all rounds combined)
Time: 10 minutes total (3 x 2 min work + 2 x 2 min rest)

🔁 Workout Format:
Each team completes 3 separate 2-minute AMRAPs.
Each round begins with a Buy-In, then transitions into AMRAP Worm Cleans.

Between each round = 2 minutes rest.

The Buy-In resets every round.

🟥 Each 2-Minute Round:

Intermediate Buy-In:

20 Handstand Push Ups (shared)
5 Rope Climb (shared)
Then:

AMRAP Worm Clean & Jerks in the remaining time

🟥 Each 2-Minute Round:

Scaled Buy-In:

5 Wall Walks (shared)
2 Rope Climb (shared)
Then:

AMRAP Worm Cleans in the remaining time

➡️ Repeat Buy-In each round
➡️ Score = total Worm Clean reps across all 3 rounds

🧠 Strategy Tips:
Each round starts fresh – sprint the buy-in, but stay sharp
Know who takes what: rope vs. Wall Walk
Worm reps need rhythm more than speed – avoid sync errors
Second round is often the slowest – push hard there
Final round = go all out. Rest is over after that!

🪖 Event 6 – Worm Warfare

Division: Team of 4 (2 Male + 2 Female or Mixed for Scaled)
Format: 2-minute AMRAP x 6
Structure: Fixed pairs – alternating work
Scoring: Total Clean & Jerk reps with the worm
Time Cap: 6 x 2-minute intervals = 12 minutes
Minimum Work Requirement: 1 rep per athlete

🔁 Workout Format:

The workout consists of 6 rounds of 2-minute AMRAPs, alternating between two fixed mixed-gender pairs (MF). Each pair works every other round (e.g., P1 = rounds 1, 3, 5 | P2 = rounds 2, 4, 6).

Each round begins with a Buy-In, which must be completed before starting Clean & Jerks with the Worm.

The Buy-In is different for each pair, and resets every round.

🟩 RX Division – AMRAP 2 min x 6

🔹 Pair 1 (Rounds 1, 3, 5):
Buy-In (shared):

20 Strict Handstand Push-Ups
3 Legless Rope Climbs
Then:

AMRAP Clean & Jerk with Worm

🔹 Pair 2 (Rounds 2, 4, 6):
Buy-In (shared):

30 Kipping Handstand Push-Ups
5 Rope Climbs
Then:

AMRAP Clean & Jerk with Worm

🟨 Intermediate Division – AMRAP 2 min x 6

🔹 Pair 1 (Rounds 1, 3, 5):
Buy-In (shared):

20 Handstand Push-Ups
5 Rope Climbs
Then:

AMRAP Clean & Jerk with Worm

🔹 Pair 2 (Rounds 2, 4, 6):
Buy-In (shared):

15 Handstand Push-Ups
1 Legless Rope Climb + 1 Standard Rope Climb
Then:

AMRAP Clean & Jerk with Worm

🟥 Scaled Division – AMRAP 2 min x 6

🔹 Pair 1 (Rounds 1, 3, 5):
Buy-In (shared):

4 Wall Walks
2 Rope Climbs
Then:

AMRAP Worm Cleans (Step over)

🔹 Pair 2 (Rounds 2, 4, 6):
Buy-In (shared):

7 Elevated HSPU (box or plate setup)
2 Rope Climbs
Then:

AMRAP Worm Cleans (Step over)


🧠 Strategy Tips:

Get through the buy-in fast — but don't waste reps on no-reps
Plan who takes what: rope vs. HSPU or wall walks
Practice worm timing beforehand — sync is everything
Use the 2-minute "rest" wisely: chalk, plan, reset
Aim to increase reps each round — finish strong!

For Time:

RX

75 Cal Echo bike (conga line)

25 Sync bar muscle ups (2 person sync)

5 Handstand walk segments (each)

25 Sync bar muscle ups (2 person sync)

75 Cal Echo bike (conga line)

Intermediate

75 Cal Echo bike (conga line)

25 Bar muscle ups (split anyhow)

10 Handstand walk segments (split anyhow) 

15 Sync bar muscle ups

75 Cal Echo bike (conga line)

Scaled

75 cal Echo Bike (conga line)

25 Sync Devils Press (2 person)

4 Segments 2 person sync Plate Overhead Walking Lunge  each

25 Sync Devils Press (2 person)

75 cal Echo Bike (conga line)