BASE x FEWFORSHOE Charity Throwdown

specific  standards link: https://1drv.ms/w/c/0a8bfa84bf668c7d/EWg6LMz9uQVDsUDB0Ntm_2EBL6dWCwGJapNl2Y2wqRTraA?e=XsTylI

8 ROUNDS 

2 people synchro - MF/MF for Mixed division 

Left arm AND Right arm = 1 Round 

SA= Single Arm 

RA = Right Arm 

LA = Left Arm

DB Options: 

a) M-22.5kg F-17.5kg

b) M-20kg F-15kg 

c) M-17.5kg F- 12.5kg 

Further scaling options available for further penalty. 

P1&P2 complete: 

3x SA DB Devils Press - RA

3x SA DB Thruster - RA

3x SA DB Hang Squat Clean - RA 

3x SA DB Snatch - RA 

3x SA Overhead DB Lunge - RA 

( Lunges may be stepped forward or backward without penalty)

THEN IMMEDIATELY 

3x SA DB Devils Press - LA

3x SA DB Thruster - LA

3x SA DB Hang Squat Clean - LA

3x SA DB Snatch - LA

3x SA Overhead DB Lunge - LA 

(Lunges may be stepped forward or backward without penalty) 

PAIRS MAY THEN SWAP to P3&P4 IF THEY WISH 

you may only swap at the end of each round. 

AT THE SAME TIME : None working partners are sharing MAX calories on Row.

IF THE DUMBELL IS DROPPED OR PLACED DOWN TO REST THE ROWER MUST STOP WORK. 

MINIMUM WORK REQUIRED: All team members MUST complete 1 round (left arm and right arm) all other rounds may be completed as per the teams decision. 

ROW AND ROUNDS SCORED SEPERATELY 

MAX CALORIE ROW WHILE 2 TEAM MATES COMPLETE "Hold On" (DB WORK)

specific standards link - https://1drv.ms/w/c/0a8bfa84bf668c7d/EWg6LMz9uQVDsUDB0Ntm_2EBL6dWCwGJapNl2Y2wqRTraA?e=XsTylI

FOR TIME 

MMMM/MMFF/FFFF

2 person syncho ( one must ski one must row)

SHARED HOWEVER BETWEEN ALL MEMBERS 

1000/800/600 metre SKI AND ROW 

BOTH MACHINES MUST SHOW TOTAL M BEFORE MOVING ON 

30x 2 Person Synchro Box Jump Over

40/35/30 CAL Row AND SKI

BOTH MACHINES SHOW TOTAL CAL BEFORE MOVING ON 

ONCE CALS REACHED- TEAM MEMBERS MUST RESTART THEIR MACHINE AND CONTINUE BACK ON METRES

800/600/400 metre SKI and ROW

BOTH MACHINES MUST SHOW TOTAL M BEFORE MOVING ON

20x 2 Person Synchro Box Jump Over

30/25/20 CAL Row AND SKI

BOTH MACHINES MUST SHOW TOTAL CAL BEFORE TIME IS RECORDED 

Specific standards link: 

https://1drv.ms/w/c/0a8bfa84bf668c7d/EWg6LMz9uQVDsUDB0Ntm_2EBL6dWCwGJapNl2Y2wqRTraA?e=XsTylI

Every 2 minutes for 8 Mins:

ALL TEAM MEMBERS COMPLETE 4X SYNCHRO BURPEE TO RIG 

THEN

In remaining time of that 2 minutes 

MAX TOES TO BAR - Until 60 REPS

Then 

MAX PULL UP - Until 40 REPS

Then

MAX CHEST TO BAR - Until 20 REPS

OR BAR MUSCLE UP - Until 10 REPS

*EVERY 2 MIN, all members will complete 4x synchro burpee to rig and then continue with max toes to bar until 60 reps is reached.THEN will move into Pull ups (or variation) and continue to stop and burpee each 2 minutes. 

WORKOUT COMPLETE WHEN TARGET FOR EACH MOVEMENT IS MET. 

Option A) 

Toes to Bar 

Both feet must make contact with Rig

Pull Up

Chin over bar

Chest to Bar

Chest must make contact with rig 

OR Bar Muscle Up 

Full Lock out at top of rep

Option B) 

Toes Near Bar

Legs above 90 degrees, Legs Straight, Shoulders behind bar at top, feet behind bar in kip. 

Jumping Pull Up

Jumping to chin over bar 

Pull Up

Kipping or Strict - chin over bar 

Option C)

Hanging Knee Raise

knees above 90 degrees

Ring Row

Feet inside the rig - full extension at bottom of rep

Jumping Pull Up 

Chin over bar 

Specific Standards link: 

https://1drv.ms/w/c/0a8bfa84bf668c7d/EWg6LMz9uQVDsUDB0Ntm_2EBL6dWCwGJapNl2Y2wqRTraA?e=XsTylI

To commence 2 minutes after the 8 Min time cap is called for Event 3

In 6 Mins: 

Increasing weight AFTER each round is complete until the round is not able to be finished at that weight. 

shared however 

4 x POWER CLEAN 

2 X WALL WALK

4 X HANG SQUAT CLEAN 

2 X WALL WALK 

4 X SHOULDER TO OVERHEAD 

Starting weight is set at the beginning ( A B or C) and first round must be completed with this weight. 

MINIMUM WORK REQUIRED: 

ALL team members must do minimum 1 rep of a movement PER ROUND 

SCORE WILL BE DETERMINED BY THE MAXIMUM WEIGHT LIFTED FOR AN ENTIRE ROUND. 

SCALING OPTIONS

A)

BAR BEGINS AT 40KG/60KG

2 person SYNCHRO wall walk 

F-55 inch to 10 inch

M-60 inch to 10 inch 

B) 

BAR BEGINS AT 35KG/50KG 

2 person SHARED WALL WALK 

C) 

BAR BEGINS AT 25KG/40KG 

2 person half wall walk OR 4 x walk out 

MIXED DIVISON WILL HAVE 1 X MALE BARBELL 1X FEMALE BARBELL 

ALL MOVEMENTS MAY BE SHARED BETWEEN MEMBERS HOWEVER AS LONG AS THE WHOLE ROUND IS COMPLETE AT ONE WEIGHT.