UNITY THROWDOWN

RX

0-5 mins

2 rounds:

16 Burpee Box Jump Overs – 24/20”

32 Wall Balls – 9/6kg

Max HSPU’s 

2 min rest

7-12 mins

2 rounds:

16 Double DB Thrusters @ 22.5/15kg

8 Double DB Devil Press

Max BMU’s 

SCALED

0-5 mins

2 rounds:

16 Burpee Box Step Overs – 24/20”

32 Wall Balls – 9/6kg

Max Synchro DB Snatch

2 min rest

7-12 mins

2 rounds:

16 Double DB Thrusters @ 17.5/10kg

8 Double DB Devil Press

Max Pull Ups

FLOW

On 3,2,1 GO, athletes will start working through the 2 rounds of burpee box jump overs and wall balls, work can be split as desired between the pair, no minimum workload required. Within the first 5 minute window, once athletes have completed the 2 rounds, they will perform as many HSPU’s or synchro DB snatch in the remaining time. 

Athletes will then rest for 2 minutes.

On minute 7, athletes will then start working through the 2 rounds of DB thrusters and devil press, in the remaining time of the 5 minute window, the pair will perform as many BMU’s or pull ups as possible.

SCORING 

This workout is for max reps, all reps are counted (this includes the 2 rounds of work and however many max reps are completed within the 5 minute windows) If athletes do not make it to the max reps movements or do not complete any, the reps for all other work will be counted formulating an overall score.

Bar muscle up’s for RX will be credited at one rep, and 2:1 reps for banded

Pull ups for scaled will be credited at one rep, and 2:1 reps for banded

RX

FOR TIME:

4 rounds:

Buy in each round : 18/15 cal row

30 – 24 – 18 – 12

TTB

12 – 18 – 24 – 30

Power Snatch @ 43/30kg

SCALED

FOR TIME:

4 rounds:

Buy in each round : 15/12 cal row

30 – 24 – 18 – 12

Leg Raises

12 – 18 – 24 – 30

Power Snatch @ 30/20kg

FLOW

On 3,2,1 GO, partner 1 will complete the buy in calories for each round, only one athlete is to complete the buy in on each round, and alternate through the 4 rounds (e.g partner 1 does R1 & 3, partner 2 does R2 & 4). Once calories completed, pairs will move to the rig and complete prescribed amount of gymnastics, all work is split no minimum workload is required. Athletes will then move to the barbell, once power snatches are complete they can begin the next round, alternating which partner completes the buy in calories.

SCORING

The score for this workout is time completed in, faster the better. If work is not completed in the 12 minute window, score will be reps completed within the time cap.

RX

10 Squat Cleans @ 60/40kg

8 Squat Cleans @ 70/48kg

6 Squat Cleans @ 80/55kg

4 Squat Cleans @ 90/63kg

INTO

Both Partners To Complete:

1RM Squat Clean

SCALED

10 Squat Cleans @ 40/25kg

8 Squat Cleans @ 50/30kg

6 Squat Cleans @ 60/35kg

4 Squat Cleans @ 70/40kg

INTO

Both Partners To Complete:

1RM Squat Clean

FLOW

On 3,2,1 GO, athletes will move to the barbells, all work is split, no minimum work is required from either athlete. Athletes will work through required reps for each weight, once the 4 squat cleans are completed, in whatever time remaining, both athletes will preform a 1RM squat clean.

There will be a tie break time recorded on completion of the 4 squat cleans, before the 1RM squat clean

SCORING

The score is for overall weight, this includes weights lifted in descending ladder, and top weight lifted from both athletes in 1RM squat clean, there will only be one weight noted down for 1RM squat clean, being the heaviest lift from each athlete.

There will be a tiebreak time for when the 4 squat cleans have been completed.

RX

P1 – 1k run / P2 – 2k Bike Erg

10 Synchro Burpees

50 Double DB Deadlifts @ 22.5/15kg

12 Synchro Burpees

40 Double DB Box Step Overs @ 22.5/15kg

14 Synchro Burpees

30 Overhead Synchro SA DB Lunges

Max Bike Erg Cals

SCALED

P1 – 800m run / P2 – 1.6k Bike Erg

8 Synchro Burpees

40 Double DB Deadlifts @ 17.5/10kg

10 Synchro Burpees

30 Double DB Box Step Overs @ 17.5/10kg

12 Synchro Burpees

20 Overhead Synchro SA DB Lunges

Max Bike Erg Cals

FLOW

On 3,2,1 GO, partner 1 will start their run, and partner 2 will start work on the bike simultaneously. Once both the run and bike distances are complete, athletes will then start on the synchro burpees. The DB deadlifts and DB box step over reps are split within the pair, the rest of the work is synchro. Once the overhead lunges are completed, athletes will move on to the bike and accumulate max bike erg calories

All reps for workout are credited for total score

SCORING 

The score for this workout is overall reps, this includes all work and max bike erg cals at the end. The run and bike buy in count for 1 rep each, each calorie completed on the bike : 1 cal = 1 rep.

RX

0-2 minutes

Max Sandbag to Shoulder @ 70/50kg

2-5 minutes

Max Assault Bike Cals

SCALED

0-2 minutes

Max Sandbag to Shoulder @ 60/30kg

2-5 minutes

Max Assault Bike Cals

FLOW

On 3,2,1 GO, athletes will complete as many sandbag to shoulder in 0-2 minutes, no minimum work required from either athlete. On 2 minutes, both athletes will move to assault bike and accumulate max calories from 2-5 minutes,

SCORING 

This workout is for reps, with both sandbag and calories being added together for total score. 1 calorie = 1 rep.