Hot & Heavy Throwdown - Event 1 

“One Rep Beyond” 

Event 1 is 3 rounds for Maximum Repetitions. Each round will last 2:30 with a 1 minute rest period in between each round.

Round 1 (00:00 - 02:30) 

50x Double Under

15x Synchronised Burpee Over Bar 

Max reps Power Clean 

Rest (02:30 - 03:30)

Round 2 (03:30 - 06:00)

50x Double Under

15x Synchronised Burpee Over Bar 

Max reps Front Squat

Rest (06:00 - 07:00)

Round 3 (07:00 - 09:30)

50x Double Under

15x Synchronised Burpee Over Bar

Max reps Shoulder to Overhead

Team score will be the total number of reps completed with the barbell. 

RX Division - 60kg Male bar / 40kg Female bar

Masters Division - 50kg Male Bar / 35kg Female bar

Scaled Division - 40kg Male Bar / 30kg Female Bar / 50x Single Under per round

Good Luck

Hot & Heavy Throwdown - Event 2

“Sandbag Ladder” 

Event 2 is a sandbag ladder for maximum weight. Each team mate will start a ladder of 10 bags. 

You will receive 45 seconds to complete 1x Sandbag to Shoulder. If successful, you will receive 2 minutes rest before approaching the next platform to lift a heavier bag. This will continue until you are unable to lift the bag within the 45 second cap. 

Total score for this workout will be combined weight of the heaviest bag successfully lifted by both team members. 

Female ladder

20 / 25 / 30 / 40 / 50 / 60 / 70 / 80 / 85 / 90 kg

Male ladder

40 / 50 / 60 / 70 / 80 / 90 / 100 / 110 / 120 / 130 kg

All divisions will complete the same ladders 

Good Luck

Hot & Heavy Throwdown - Event 3

“Dumb Stuff”

Event 3 is For Time. (13 minute time cap) 

Each team will complete…

40x Hurdles 

20m Single Arm Dumbell Walking Lunge - Hang Position (20m each)

40x Synchronised Dumbbell Goblet Squats

20m Single Arm Dumbbell Walking Lunge - Rack Position (each)

40x Alternating Dumbbell Snatch 

20m Single Arm Dumbbell Walking Lunge - Overhead Position (each)

40x Synchronised Sit Up

20m Handstand Walk (each) 

RX Division - 30 / 22.5kg Dumbbell

Masters Division - 25 / 17.5kg Dumbbell

Scaled Division - 20 / 12.5kg Dumbbell, Broad Jumps (instead of hurdles), Bear Crawl (instead of handstand walk)

Score for this Event will be time taken to complete, or the number of reps completed within the time cap. 

Good Luck

Hot & Heavy Throwdown - Event 4 

“The Jumping Mile” 

Event 4 is 4 rounds for time. (10 minute time cap) 

Each team will complete 4 rounds of…

400m Run / 25x Box Jump Over @ 24/20in

One team member will complete the run while the other completes the box jump over. Once both movements are completed they will swap positions - that is one round complete. 

This will continue until they have completed 4 rounds. (1600 total metres and 100 total box jumps)

Score for this workout will be time taken to complete the 4 rounds or the numbers of laps + reps completed within the time cap.

Masters division may use box step over if they prefer. 

Scaled division only need to complete 15x reps on the box and they may also step over. 

Good luck

Hot & Heavy Throwdown - Event 4 

“The Jumping Mile” 

Event 4 is 4 rounds for time. (10 minute time cap) 

Each team will complete 4 rounds of…

400m Run / 25x Box Jump Over @ 24/20in

One team member will complete the run while the other completes the box jump over. Once both movements are completed they will swap positions - that is one round complete. 

This will continue until they have completed 4 rounds. (1600 total metres and 100 total box jumps)

Score for this workout will be time taken to complete the 4 rounds or the numbers of laps + reps completed within the time cap.

Masters division may use box step over if they prefer. 

Scaled division only need to complete 15x reps on the box and they may also step over. 

Good luck