The Fitlife Throwdown

For Time: 6 Min Time Cap

9, 15, 21 reps of:

Sandbag Clean (Open)/Synchro DB Snatch (Novice)

Synchro Thrusters (DB + BB)

NOVICE FEMALE: 10kg DB, 25kg BB (Synchro DB snatch replaces the SB Clean)

OPEN FEMALE: 15kg DB, 35kg BB, 34kg Sandbag

NOVICE MALE: 15kg DB, 40kg BB (Synchro DB Snatch replaces the SB Clean)

OPEN MALE: 22.5kg DB, 50kg BB, 45kg Sandbag

Considerations:

- Synchro for the DB Snatch (Novice only) is at the top of the movement (lockout of hips, knees, elbow with DB overhead)

- Synchro for the Thrusters is also at the top of the movement (lockout of hips, knees, elbows with the BB/DB overhead)

- Athletes can change who uses the DB/BB whenever they choose throughout the workout.

- The sandbag cleans can be split between the team mates how they choose.

- The sandbag clean must be at the shoulder at full extension of the hips/knees (i.e. no ducking under as you throw it over your shoulder). Only once it is at your shoulder can you bring it down. You can do this either over your shoulder or forward in front of you.

- Touch and go reps are allowed as long as the movement standard is met to finish the rep at the shoulder.

Scoring: 

Your score is the time it takes to complete the required reps or the amount of reps. If the reps are not all completed, your score is the time cap + reps you achieved in the 6 minutes.

I GO, YOU GO STYLE: 8 MIN EMOM (Every Minute on the Minute)

Buy in (at the beginning of every minute): 3 x 15m Shuttle Runs (7.5m increments) then:

Min One: (Athlete A) Max reps barbell front squat
Min Two: (Athlete B) Max reps barbell front squat
Min Three: (Athlete A) Max reps barbell shoulder to overhead
Min Four: (Athlete B) Max reps barbell shoulder to overhead
Min Five: (Athlete A) Max reps barbell clean and jerk
Min Six: (Athlete B) Max reps barbell clean and jerk
Min Seven: (Athlete A) Max reps lateral burpees over the bar
Min Eight: (Athlete B) Max reps lateral burpees over the bar

Division Weights/Standards:

NOVICE FEMALE: 25kg Barbell + Can step over bar during burpees

OPEN FEMALE: 35kg Barbell + Two foot jump over bar during burpees

NOVICE MALE: 40kg Barbell + Can step over bar during burpees

OPEN MALE: 50kg Barbell + Two foot jump over bar during burpees

Considerations:

- Shuttle runs require two feet and one hand touch down over the line for the rep to count. There and back is one rep
- During shoulder to overhead, strict press, push press, push jerk or split jerk is acceptable
- During burpees, chest MUST touch the ground!

Scoring:

The total number of reps achieved in each minute (excluding shuttle run). More is best! At the end of the eight minutes, you total reps achieved will be added together to give you your event one score.

7 MIN AMRAP (AS MANY REPS AS POSSIBLE)

100 Barbell Power Snatch

150 Dumbbell Walking Lunges (Novice: Farmers Carry/Open: Front Rack Hold)

200 Double Unders (Open Only)/Kick Sits (Novice Only)

While one athlete works, the other will hold the sandbag in a bear hug hold. You may choose to work on whatever movements you want to in whatever order you choose.

Division Standards:

NOVICE FEMALE: 25kg Barbell, Kicksits, 10kg DB, 34kg Sandbag

OPEN FEMALE: 35kg Barbell, Double Unders, 15kg DB, 34kg Sandbag

NOVICE MALE: 40kg Barbell, Kicksits, 15kg DB, 35kg Sandbag

OPEN MALE: 50kg Barbell, Double Unders, 22.5kg DB, 45kg Sandbag

Considerations:

You can split up these reps in any format you like. You can also choose which movement to start with. You don't have to complete all of one movement before moving on to the next. The only thing you must do is accumulate reps while your teammate is holding the sandbag. If the sandbag is dropped, the reps do not count. You can switch at any time to any movement in any order. 

Scoring:

Your score is the total amount of reps you can accumulate in the 7 minutes. If you finish all the reps, start again.

In a three minute window directly after Part A has finished, establish the following complex:

Deadlift

Clean (squat or power)

Front Squat

Shoulder to Overhead

Complex: Complete one of all of the above movements unbroken and without releasing or putting the bar down.

Scoring:

Your score is the heaviest lifted weight by Athlete A and Athlete B.

If one athlete hits our max barbell weight (95kg Males/75kg Females) your tiebreak score is the amount of complex’s you can then achieve in the remaining time of the three minute window. For example: Athlete A = 80kg and Athlete B = 95kg, Athlete B can continue lifting the 95kg barbell for as many repetitions as possible in the remaining time. If Athlete B hits the 95kg bar 3 times, their score will be 365kg.

If one athlete chooses not to lift, they will not submit a score for Part B. 

8 ROUNDS FOR TIME: 12 MIN TIME CAP

4 Alternating Synchro Single Arm DB Devils Press

8 Synchro Squat Cleans (one athlete on the barbell, the other on double dumbbells)

12 Alternating Box Jump Overs (Open) or 12 Alternating Step Overs (Novice) in an I Go, You Go Format.

Division Weights:

NOVICE FEMALE: 10kg DB, 25kg barbell, 20" box height

OPEN FEMALE: 15kg DB, 35kg barbell, 20" box height

NOVICE MALE: 15kg DB, 40kg barbell, 20" box height

OPEN MALE: 22.5kg DB, 50kg barbell, 24" box height

Considerations:

Once all 12 reps of the box jump/step overs are completed, athletes must move their boxes forward one metre every round.

Absolutely no dropping of the DB's or Barbells from above hip height.

Scoring:

Fastest time to complete all eight rounds or the reps achieved in the 12 minute time cap.