The Aussie Throwdown - The 2020 Finals

0-20mins

TEST 1

For time (20min cap)

500m row
21 Devil press
500m row
15 devil press
500m row
9 devil press
500m row

Advanced/intermediate/masters
15/22.5kg DB's

Beginners
10/15kg

20-30mins

Rest

MOVEMENT STANDARDS

ROW
Athletes start on the rower with hands behind their back until 3,2,1,Go.

Athlete cannot make an attempt to get off the rower until they see the required metres.

The damper setting and foot positions may be adjusted by the athlete at any time during the row.

Rower must be reset by athlete at the beginning of each 500m row

DEVILS PRESS
The Devil Press uses two dumbbells of the same weight and is a combination of a dumbbell burpee and a double dumbbell snatch.

Athlete starts each repetition with the dumbbells on the ground.

With both hands on dumbbells, the athlete performs a burpee ensuring the chest makes contact with the floor and jumps to feet  (BEGINNERS may step up and down)

Athlete then swings dumbbells between legs simultaneously using momentum to finish movement with both hands locked out overhead.

Dumbbells must be visible behind the legs upon backswing and finish with full body lockout – Elbow, hips, knees.

30-38mins

TEST 2 

For time - 8 min cap

21, 15, 9 thrusters

Advanced
35/50, 45/65, 55/80

Intermediate/masters
30/40, 40/50, 45/60

Beginner
20/35, 30/45 35/50

38-45min

Rest 

MOVEMENT STANDARDS

THRUSTER
The barbell will start from the ground.

When taking the barbell from the ground you can choose to either power clean the barbell to the shoulders and then go into a thruster, or you can do a full squat clean into the thruster.

On each repetition, at the bottom of the movement the hip crease must go below the top of the knee and at the top of the movement the knees, hips and arms must be fully extended, with the bar directly over mid-foot.

A front squat and push press is permitted, however a push jerk is not permitted and will be classed as a no rep.

Athlete is to complete 21 Thrusters at prescribed weight.  Athlete then adds additional prescribed weight and performs 15 thrusters, finally athlete adds additional prescribed weight before finishing the last 9 thrusters.

LOADING BARBELLS
At no point during any test is the athlete permitted to have assistance with loading or unloading the barbell. 

45-55min

TEST 3

For time - 10min cap

21, 15, 9 

Box jump overs no touch all at 20"
Handstand Push-ups 

Advanced
As written

Intermediate
Box jump 20/24' with HSPU

Masters
Box jump 20/24' with HSPU + abmat

Beginners
Box jump or step up
Hand release push ups to touch (wall)

55-70mins

Rest 

MOVEMENT STANDARDS

BOX JUMP OVER -  NO TOUCH
Athlete must jump box without any body part making contact witht he box
Body must pass directly over the box.  No part of the body is permitted to pass over
either the left or right side of the box

BOX JUMP
This is a two-foot jump onto the box. (Beginners may step up)

The hips and knees must open fully while in control on top of the box.

The athlete may jump down or step down

HANDSTAND PUSH-UP 
Hands must be within a box marked out on the floor that measures 36 inches wide and
24 inches deep.

The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall.

At the bottom of each rep, the head touches the ground.

At the top of each rep, the arms return to fully locked out with the heels on the wall.

Kipping is allowed.

Abmat is permitted for masters athletes only

HAND RELEASE PUSH-UPS
Athletes start at the top of the push-up position with elbows locked.

Athletes must then lower themselves to the floor, chest and thighs touching. Once at the bottom both hands must clearly be lifted off the floor before athletes push back to the starting position.

Athletes are not allowed to ‘worm’ up in the press, the push-up requires the thighs to be lifted off the floor at the same time as the chest.

Lay facing the wall with arms stretched so the fingers touch the wall.  Hands must touch the wall in front during hand release period.

70-85mins
 

TEST 4 

15min AMRAP (reps)

100 wall ball 6/9kg
50 DB snatch 15/22.5kg DB's
40 chest to bar
50 dumbbell snatch 15/22.5kg DB's
Max wall balls 

Advanced
As written

Intermediate/masters  
Pull ups
WB 6/9kg
DB 15/22.5

Beginners
Jumping pull ups 
Wall ball 3/6kg
DB 10/15kg

85-100mins 

Rest

MOVEMENT STANDARDS

WALL BALL
The medicine ball must be taken from the bottom of a squat, hip crease below the knee and thrown to hit the specified target.

The centre of the ball must hit the target at or above the specified target height. If the ball hits lower or does not hit the wall, the rep does not count!

Athlete must squat below parallel for the rep to count.

DUMBBELL SNATCH
The movement begins with the dumbbell on the ground and finishes with the dumbbell directly above the head.

Both ends of the Dumbbell must touch the ground.

At no point is the non-working hand permitted to touch the body during the repetition

The dumbbell must move above the head in one continuous motion

Athletes must alternate hands between each repetition

Dumping or bouncing of the dumbbell is not permitted

Athletes can switch hands at any point once the repetition has passed through the top of the movement.

If a no rep is received, the athlete is not required to complete the rep on the same arm and can continue on.

CHEST TO BAR PULL-UP
At the bottom of the movement the arms must be fully extended.

At the top of the movement the chest must clearly make contact with the bar anywhere below the collarbone.

Any type of pull up is allowed provided the above standards are met.

PULL-UPS
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met.

Arms must be fully extended at the bottom.

At the top, the chin must break the horizontal plane of the bar.

JUMPING PULL-UPS
The bar must be set up so that it is at least 6 inches above the top of the athlete’s head when standing tall.

At the bottom of the movement, the arms must be fully extended.

At the top, the chin must break the horizontal plane of the bar.

100min-115mins

TEST 5+6 

Test 5 - For reps

1min max ground to overhead any how 

1min max lateral burpees over bar

Advanced
40/60kg

Intermediate/masters
35/50kg

Beginners
30/40kg

IMMEDIATELY INTO TEST 6 

TEST 6 

For time - 13min Cap

75 double unders
9 toes to bar
75 double unders
15 toes to bar
75 double unders
21 toes to bar
75 double unders 

Advanced/intermediate/masters
As written

Beginners
50 singles unders
9 each leg med ball toes touch (alternating) 3/6kg
50 singles unders
15 knee raises
50 singles unders
21 sit ups
50 singles unders

MOVEMENT STANDARDS

GROUND TO OVERHEAD
Bar begins on the ground and finishes with the weight fully locked out overhead.

Any movement may be used, as long as in the finish position the elbow, shoulder, hips and knees fully extended, and the bar finishes directly over the mid-foot with the feet together.

If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.

BURPEE OVER THE BAR – Lateral
Athlete starts and performs the movement side on to the bar.

At the bottom position, the athlete’s chest and hips must touch the ground.At the top of the movement, the athlete must jump with both feet over the barbell.  (Beginners may step up and down from burpee and over bar)\

DOUBLE UNDER
The rope must pass twice around the body in a forward motion with one jump.

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet twice.

Attempts where the rope catches before clearing the feet twice do not count.

SINGLE SKIP
The rope must pass once around the body in a forward motion with one jump

Attempts where the rope catches before clearing the feet do not count..

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet once.

Both feet must leave the ground together

TOES TO BAR
The athlete must go from a full hang to having the toes touch the pull-up bar.

Both feet must touch the bar together, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

KNEE RAISES
Arms must go from a full hang to having the knees lifted higher than the line of the hip.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.

ABMAT SIT-UPS
Athletes must touch the floor above their head at the bottom of the sit-up. Hands MUST touch the ground behind head NOT next to ears.

Athletes must then touch toes reaching between the thighs – butterfly style

Failing to touch either of these points is a no-rep.

SINGLE LEG MED BALL TOE TOUCH
Athlete begins by laying flat with legs shoulder and back on the floor.  Arms fully extended overhead holding medicine ball.
Athlete brings med ball up over body while simultaneously raising one leg so as the toe meets the med ball in the middle above torso.
Legs must be kept straight.
Arms then take med ball back to overhead position to touch the ground then repeat movement with opposite leg. 

FROM TEST 5...IMMEDIATELY INTO TEST 6 

TEST 6 

For time

75 double unders
9 toes to bar
75 double unders
15 toes to bar
75 double unders
21 toes to bar
75 double unders 

Advanced/intermediate/masters
As written

Beginners
50 singles unders
9 each leg med ball toes touch (alternating) 3/6kg
50 singles unders
15 knee raises
50 singles unders
21 sit ups
50 singles unders

MOVEMENT STANDARDS

GROUND TO OVERHEAD
Bar begins on the ground and finishes with the weight fully locked out overhead.

Any movement may be used, as long as in the finish position the elbow, shoulder, hips and knees fully extended, and the bar finishes directly over the mid-foot with the feet together.

If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.

BURPEE OVER THE BAR – Lateral
Athlete starts and performs the movement side on to the bar.

At the bottom position, the athlete’s chest and hips must touch the ground.At the top of the movement, the athlete must jump with both feet over the barbell.  (Beginners may step up and down from burpee and over bar)\

DOUBLE UNDER
The rope must pass twice around the body in a forward motion with one jump.

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet twice.

Attempts where the rope catches before clearing the feet twice do not count.

SINGLE SKIP
The rope must pass once around the body in a forward motion with one jump

Attempts where the rope catches before clearing the feet do not count..

Swinging the rope backward is not permitted.

For the rep to count, the rope must clear the feet once.

Both feet must leave the ground together

TOES TO BAR
The athlete must go from a full hang to having the toes touch the pull-up bar.

Both feet must touch the bar together, inside the hands.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the line of the bar, not out front.

KNEE RAISES
Arms must go from a full hang to having the knees lifted higher than the line of the hip.

The arms and hips must be fully extended at the bottom and the feet must be brought back behind the vertical line of the bar, not out front.

ABMAT SIT-UPS
Athletes must touch the floor above their head at the bottom of the sit-up. Hands MUST touch the ground behind head NOT next to ears.

Athletes must then touch toes reaching between the thighs – butterfly style

Failing to touch either of these points is a no-rep.

SINGLE LEG MED BALL TOE TOUCH
Athlete begins by laying flat with legs shoulder and back on the floor.  Arms fully extended overhead holding medicine ball.
Athlete brings med ball up over body while simultaneously raising one leg so as the toes meet the med ball in the middle above torso.
Leg must be kept straight.
Arms take med ball back to overhead position to touch the ground then repeat movement with opposite leg.