TFX Duo Throwdown

Event #1

For Time: 6 Minute Time Cap

20 Squat Cleans *Partner Hangs

30 Shoulder to Overhead *Partner Hangs

40 Deadlifts *Partner Hangs

50 Double Unders *Partner Hangs

Intermediate: 135/95#

Rookie: 95/65#

Community: 65/45#

Flow: 

Athletes will start on start pad. At the call of 3-2-1 Go, 1 athlete will move to pull up rig and start hanging. Once hanging, the other athlete will start chipping away at 20 Squat Cleans. No reps will count until the other athlete hangs. You can switch out whenever you would like. There is no minimum work requirement. Once the team has completed their 20 reps, they will do the same with 30 Shoulder to Overheads, a strict press, push press, push jerk, or split jerk is allowed. Then move to 40 Deadlifts and then 50 Double Unders.

Score: 

Total time it takes to complete the workout or CAP + reps completed in 6 minutes.

Event #2

7 Min AMRAP

10 Burpee Box Jumps 

3-6-9-12 etc. Synchro Pull Ups

Intermediate: 24/20”, Synchro Pull Ups

Rookie: 24/20”, Pull Ups

Community: Burpee Box Step Up 20”, Synchro Hanging Knee Raises

Flow:

This workout is a 7 minute AMRAP.

All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their 45# plate and complete 10 Burpees Box Jumps. This will be done in follow the leader style. Athlete 1 will do 1 burpee box jump, then Athlete 2 will do 1 burpee box jump. So each will complete 5 reps in alternating fashion. Once the team reaches 10 reps, then will move to 3 Synchro Pull Ups.  The burpee box jumps reps will stay at 10 but the Synchro Pull Ups will increase by 3 reps each round. 10/3, 10/6, 10/9…etc until the 7 minute time cap is called.

The Rookie Division will not do synchro pull ups but rather 1 work while 1 rests. For Round 1, they will complete 3 reps combined as a team. For Round 2, they will complete 6 reps combined as a team. There is no minimum work requirement, one teammate may choose to do all the pull ups every round.

The Community Division will do Burpee Box Step Ups and they will do Synchro Hanging Knee Raises in place of the Synchro Pull Ups.

Score:

Score for Event #2 will be the total number of repetitions completed in the 6 minutes.

Event #3

For Time: 5 Minute Time Cap

P1: 500/400m Row

30 Alternating Wall Ball Over Rig

P2: 500/400m Row

Intermediate: 30/20#

Rookie: 20/14#

Community: 14/10#

Flow: 

Athletes will start on start pad. At the call of 3-2-1 Go, 1 athlete will move to the rower while the other athlete rest. They will complete 500m for men and 400m for women. Once complete, the team will move to the rig to complete 30 Alternating Wall Ball Over The Rig. Each athlete will stand on each side of the pull up bar. One athlete will take the wall ball and squat and throw the wall ball over the pull up rig to the other teammate and that will count as 1 rep. They will keep doing wall balls over the rig until 30 reps is complete as a team.  Once complete, the other athlete will hop on the rower and row 500m/400m. As soon as the distance is complete on the monitor, time will be called. 

Score: 

Total time it takes to complete the workout or CAP + reps completed in 5 minutes.

6 Min AMRAP 

10 DB Goblet Squats 

20m Farmer Carry 

10 Single Arm DB Ground to Overhead 

20m Farmer Carry 

50 Single Unders

Under 8: 5#  | 8-10: 10#  | 11-13: 15/10#

Flow:

This workout is a 6 minute AMRAP.

All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their DB and complete 10 Goblet Squats, then go into a single arm farmers carry 10 meters down and back for a total of 20m. Then they will complete 10 Single Arm DB Ground to Overhead. They can choose to either do a DB Snatch or a DB Power Clean and Push Press. They may switch arms whenever they would like. They will then complete the 20 meter single arm farmers carry. Then complete 50 Single Unders. Once complete they will start back on the goblet squats. They will keep in this same fashion until the 6 minute time is called. 

Score for Event #1 will be the total number of repetitions completed in the 6 minutes.

6 Min AMRAP

10 Burpee to Plate 

3-6-9-12..etc Hanging Knee Raises

Flow:

This workout is a 6 minute AMRAP.

All Athletes will start on the start pad. At the call of 3-2-1 Go, all athletes will run out to their 45# plate and complete 10 Burpees to Plate, then they will complete 3 Hanging Knee Raises. The burpee to plate reps will stay at 10 but the Hanging Knee Raises will increase by 3 reps each round. 10/3, 10/6, 10/9…etc until the 6 minute time cap is called.

Score:

Score for Event #2 will be the total number of repetitions completed in the 6 minutes.

For Time: 5 Min Time Cap

Row 150m

30 Medball Over Shoulder

Row 150m

Under 8: 10# | 8-10: 20# | 11-13: 30# & 200m Row

Flow: 

Athletes will start on start pad. At the call of 3-2-1 Go, they will move to their rower and row 150m and 200m for the 11-13 Division. Once complete, the athletes will move to 30 medball over shoulder.  Once complete,they will go back to the rower and complete their distance again. As soon as the distance is complete on the monitor, time will be called. 

Score: 

Total time it takes to complete the workout or CAP + reps completed in 5 minutes.