5th Annual Wicked Summer Throwdown

4 Rounds
20 cal echo bike (split any way)
Partner 1 
16’ lunge with med ball
12 Wall Ball Shots 
16’ Lunge with med ball
Partner 2
16’ lunge with med ball
12 Wall Ball Shots 
16’ Lunge with med ball

10 Wall Walks (split any way)


Division Breakdowns…


RX 20#/14# 10’

Intermediate 20#/14# 9’/8’

RX Masters 20#/14# 10’/ 9’

Masters Intermediate 14#/10# 10’/9’

Both Intermediate Divisions will have shortened distance for wall walks 25'' from wall

Video Demos https://youtu.be/r9i1HyVTRpA

Flow:
Athletes will begin the workout behind the echo bike.
At 3,2,1,go the first athlete can begin the first round of 20 calories on the bike. Calories can be
split however the team chooses and there is no minimum work requirement on the echo bike.
Once 20 calories are complete, the athlete on the bike will tag their partner.
Athlete 1 will pick up their wall ball and complete a 16’ walking lunge, holding the wall ball any
style. They will then perform 12 wall balls. Once complete they will lunge 16’ and tag partner 2.
Athlete 2 will pick up their wall ball and complete a 16’ walking lunge, holding the wall ball any
style. They will then perform 12 wall balls. Once complete they will lunge 16’ and tag partner 1.
Athletes will then split 10 wall walks anyway they choose with the non working athlete standing
behind the lunge line.
Once either athlete finishes the 10th wall walk they will tag their partner then run back to the
bike and begin the next round.

Standards:
Echo Bike
• Athletes will start each round off the bike with the monitor set to 0.
• Athletes may set the bike to any height and change the height whenever they want.
• Athletes must keep both hands on the handles until the monitor reads 20.
Walking Lunge
• The athlete must start with both feet behind the start line and with the wall ball on the
ground.
• The athlete picks up the wall ball after the tag and can hold it anyway they choose.
• The athlete must step forward, alternating legs, to complete each lunge.
• At the bottom of each lunge, the trailing knee must make contact with the ground.
• The athlete must bring both feet together with the hips and legs fully extended.
Wall ball
• In the wall-ball shot, 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 center of the ball must hit the target at or above the specified target height. If the
ball hits low or does not hit the wall, it is a “no rep.”
• If the ball drops to the ground from the top, it cannot be caught off the bounce to begin
the next rep. The ball must settle on the ground before being picked up for the next rep
Wall Walk
• Every rep begins and ends with the athlete lying down, with their chest, feet, and
thighs touching the ground.
• Both hands must remain in place until both feet are on the wall.
• At the top of the movement, both hands must touch the tape line before the athlete can
descend.
• Any part of the hand may touch the tape line.
• The rep is credited when the athlete returns to the starting position, with both hands on
the ground and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.

For max load
6 min to establish…


3 Hang Cleans
2 Front Squats
1 Jerk


You go I go style…

Both partners deadlift bar together…

Partner 1 ➡️ 3 Hang Cleans (while P2 holds deadlift)
Partner 2➡️ 3 Hang Cleans (while P1 holds front rack)
Partner 1➡️ 2 Front Squats (while P2 holds front rack)
Partner 2➡️ 2 Front Squats (while P1 holds front rack)
Partner 1➡️ 1 Jerk (while P2 holds front rack)
Partner 2➡️ 1 Jerk (while P1 holds locked out OH)

✅ Lift completed when both partners are locked out OH

Both partners must deadlift bar before 6 minute mark to complete the lift

Score: total combined weight of both partners of heaviest lift

Video Demos https://youtube.com/shorts/Ydp4rS0qGdo

Standards:
Deadlift
• The barbell starts on the ground. Collars must be placed outside the plates.
• The rep is credited when the athlete’s hips and knees reach full extension and the athlete’s
head and shoulders are behind the bar.
Hang Clean
• The first hang clean begins from the finished deadlift position. Athletes do not need to
establish this hang position for consecutive reps.
.• The bar may not pass below the knee.
• Hang power cleans, hang squat cleans, and hang split cleans are permitted.
• If the knee touches the floor during the attempt, the rep will not count.
• The rep is credited when the athlete’s hips and knees reach full extension and the bar is
supported in the front-rack position.
Front Squat
• The crease of the athlete’s hip must be clearly below the top of the knees at the bottom.
• The bar must remain in the front-rack position. The hands must remain on the bar.
• The rep is credited when the athlete’s hips and knees reach full extension while the bar is
supported in the front-rack position.
• Following the hang clean, the barbell must be in contact with the shoulders to begin the jerk. •
Jerk
• A press, push press, push jerk, or split jerk are all permitted as long as the required finish
position is achieved.
• The rep is credited when: - The barbell is locked out overhead, and arms, hips, and legs are
extended. - The bar is over or slightly behind the center of the athlete’s body, with feet in line.
• If the athlete fails the jerk and brings the barbell back to the front rack, the athlete may
reattempt the jerk.