Arnold Fitness Games - Throwdown and Compete Teams

The Workout

Kitchen Sync. (Workout 1):

For Time:

A1/A2: 200 Double unders

A3/A4: 40 Toes to bar

A1/A2: 40 Toes to bar

A3/A4: 200 Double unders

A1/A2: 200 Double unders

A3/A4: 30 Sync Power snatch @ 42.5/30kg

A1/A2: 30 Sync Power snatch @ 42.5/30kg

A3/A4: 200 Double unders

A1/A2: 40 Pull ups

A3/A4: 30 Sync Back Squats @ 60/42.5kg

A1/A2: 30 Sync Back Squats @ 60/42.5kg

A3/A4: 40 Pull ups

Time cap 20 minutes

In all cases. A1 + A2 can only switch with both A3 + A4 have all completed their given exercise and reps.

At 20:00: Clean Slate (Workout 2):

For Max Combined Weight: 

10 minutes for the whole team to hit a 1RM Clean

Movement Standards

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. 
Toes To Bar: Athletes must start from a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athlete's hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict. 

Synchro Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. This is a power snatch and not a squat snatch, if the athletes perform a squat the rep will not count.  At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body. The movement must be controlled to count. The synchro element is when both athletes have the barbell above their head and are standing tall.

Pull Ups: This is a standard chin-over-bar pull up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin must break the horizontal plane of the bar.

Synchro Back Squat: The barbell will begin on the floor. In the back squat, the barbell must be held behind the neck on the athlete's shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. The synchro element is counted when both athletes hit the top of the squats at the same time.

Clean: Each rep starts with the bar in contact with the floor. From here, the bar must be lifted and received in the front rack position in one motion from the ground. Full extension of the hips and knees must be achieved with the bar in the front rack position, elbows in front of the vertical plane of the bar, and the athlete's feet must be brought back in line for the rep to be credited.

The Workout

Kitchen Sync (Workout 1): 

For Time:

A1/A2: 150 Double unders

A3/A4: 30 Sync Toes to bar

A1/A2: 30 Sync Toes to bar

A3/A4: 150 Double unders

A1/A2: 150 Double unders

A3/A4: 30 Sync Power snatch @ 50/35kg

A1/A2: 30 Sync Power snatch @ 50/35kg

A3/A4: 150 Double unders

A1/A2: 30 Sync C2B Pull ups

A3/A4: 30 Sync OH Squats @ 50/35kg

A1/A2: 30 Sync OH Squats @ 50/35kg

A3/A4: 30 Sync C2B Pull ups

Time cap 20 minutes

(In all cases. A1 + A2 can only switch with both A3 + A4 have all completed their given

exercise and reps)

At 20:00: Snatch Slate (Workout 2):

For Max Combined Weight: 

10 minutes for the whole team to hit a 1RM Snatch

Movement Standards

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. 

Toes To Bar: Athletes must start from a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athlete's hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict.

Synchro Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. This is a power snatch and not a squat snatch, if the athletes perform a squat the rep will not count.  At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body. The movement must be controlled to count. The synchro element is when both athletes have the barbell above their head and are standing tall.

Synchro C2B: This is a standard chest to bar pull-up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete making contact with their chest to the bar. The athlete must make contact with the bar anywhere below the clavicle for the rep to count. The athletes must both make contact with their chest on the bar at the same time for the synchro rep to count.

Synchro OH Squats: The athlete must hit the correct depth for the rep to count. The hip crease must be below the top of the knee. A full squat snatch is permitted for the first rep (but is not required), as long as the correct depth is achieved. At the top of the squat the barbell must be held at full lockout above the head (hips, knees and arms fully extended, with the bar directly over the middle of the body). The synchro element is counted when both athletes hit both the top and bottom of the squats at the same time.

Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body and the feet brought back in line. The movement must be controlled to count.

The Workout

Kitchen Sync (Workout 1): 

For Time:

A1/A2: 150 Double unders

A3/A4: 30 Sync Toes to bar

A1/A2: 30 Sync Toes to bar

A3/A4: 150 Double unders

A1/A2: 150 Double unders

A3/A4: 30 Sync Power snatch @ 50/35kg

A1/A2: 30 Sync Power snatch @ 50/35kg

A3/A4: 150 Double unders

A1/A2: 30 Sync C2B Pull ups

A3/A4: 30 Sync OH Squats @ 50/35kg

A1/A2: 30 Sync OH Squats @ 50/35kg

A3/A4: 30 Sync C2B Pull ups

Time cap 20 minutes

(In all cases. A1 + A2 can only switch with both A3 + A4 have all completed their given

exercise and reps)

At 20:00: Snatch Slate (Workout 2):

For Max Combined Weight: 

10 minutes for the whole team to hit a 1RM Snatch

Movement Standards

Double Unders: This is a standard double-under in which the rope passes under the feet twice per jump. The rope must spin forwards for the rep to count. 

Toes To Bar: Athletes must start from a dead hang from a pull-up bar, with shoulders, arms, hips and legs at full extension. Each rep consists of an athlete bringing both feet simultaneously in contact with the pull up bar, between the athlete's hands. Any part of the foot may be used to make contact with the bar. Athletes can perform the T2B kipping or strict.

Synchro Power Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. This is a power snatch and not a squat snatch, if the athletes perform a squat the rep will not count.  At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body. The movement must be controlled to count. The synchro element is when both athletes have the barbell above their head and are standing tall.

Synchro C2B: This is a standard chest to bar pull-up. Strict, kipping or butterfly pull-ups are allowed as long as the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. The rep finishes with the athlete making contact with their chest to the bar. The athlete must make contact with the bar anywhere below the clavicle for the rep to count. The athletes must both make contact with their chest on the bar at the same time for the synchro rep to count.

Synchro OH Squats: The athlete must hit the correct depth for the rep to count. The hip crease must be below the top of the knee. A full squat snatch is permitted for the first rep (but is not required), as long as the correct depth is achieved. At the top of the squat the barbell must be held at full lockout above the head (hips, knees and arms fully extended, with the bar directly over the middle of the body). The synchro element is counted when both athletes hit both the top and bottom of the squats at the same time.

Snatch: The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top the arms, hips and knees must be fully locked out with the bar directly above the middle of the athlete's body and the feet brought back in line. The movement must be controlled to count.

The Workout

3 Rounds for time:

20 Bar muscle ups*

40 Sync Front squats** @ 80/55kg

60 Sync Bar facing burpees***

*One athlete working, one athlete holding a front rack hold. 2 Resting. BMU can only be

started when the barbell is in front rack - locked out.

**Two athletes working, two athletes holding in dead hang on rig.

** Two athletes working, two athletes resting.

Advance BB down the floor every round

20 Minute Time Cap

Movement Standards

Bar Muscle Up: The bar muscle up begins with the athlete at, or passing through a dead hang (arms, shoulders and hips extended) from the rig. The rep is complete when the athlete is in the support position above the bar, with shoulders above or in front of the bar - pushing away before the lock out is a no rep. The athlete must pass through some portion of a dip. Only the hands, and no other part of the arm, may be used to assist in the rep. Athletes can rest on the bar in the top position, but the hands must remain on the bar. Kipping is acceptable but pull-overs and glide kips are not permitted.

Synchro Front Squat: In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must reach full extension with the barbell in control before the next rep begins. The synchro element is met when both athletes reach full extension at the top of the squat.

Synchro Bar Facing Burpees: The burpee must be performed perpendicular to and facing the barbell. The athlete can jump or step back to lie on the ground. The chest and thighs must touch the ground at the bottom. From this position, the athlete can step or jump to their feet. The athlete must jump over the barbell using a two-foot takeoff. Single-legged jumping or stepping over is not permitted. The athlete does not need to land with both feet at the same time. The rep is credited when both feet have touched the ground on the opposite side of the barbell. Before starting the next rep, the athletes must be perpendicular to and facing the barbell. The synchronised element is when both athletes are on the ground with chest and thighs touching the ground, meaning that both athletes have to be on the ground together in order for the rep to count.

The Workout

For Time:

150/110 Cal Bike

50 DB Devils Press 2 x 22.5/15 KG * 

At the start of each minute, the working athlete must complete 1 legless Rope climb before moving on to AMRAP the DB Devils Press. If the team finish the bike inside the minute interval, the athlete may advance straight to the DB Devils press in that minute and AMRAP until that working minute has finished. The following athlete will then start with a Rope climb before continuing the DB Devils press reps. The workout is finished when the 50th rep has been completed and the whole team cross the finish line.

Movement Standards

Legless Rope Climb: The athlete must start with both feet on the floor, a jump is permitted, once on the rope the athlete must clearly touch the designated area of the crossbeam before starting the descent. The rep will be completed when the athlete touches the crossbeam. Compete athletes are to complete the rope climb legless, they may use their legs during the descent.

DB Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor (not on top of the DBs). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will move the dumbbells from the floor simultaneously, and finish with it/them locked out overhead - with hips, knees, shoulders and arms at full extension. This will indicate a completed rep.

Following Kitchen Sync. (@20:00 Mins)

Throwdown Mixed Teams - Clean Slate

5 minutes for the female athletes to hit a 1RM Clean

5 minutes for the male athletes to hit a 1RM Clean

Compete Mixed Teams - Snatch Slate

5 minutes for the female athletes to hit a 1RM Snatch

5 minutes for the male athletes to hit a 1RM Snatch

The Throwdown Workout:

For time:

90 Cal Bike

80 Alternating DB Devils Press @ 1 x 22.5/15kg

Time cap: 16 minutes

Format:

At the start of each minute, the working athlete must complete 1 Rope climb before moving on to AMRAP the DB Devils Press. Teams must tell their judge of their order. Each athlete will work for 1 minute at a time, and rotate at the top of every minute.DB Devils Press reps advance every 10 reps down the floor. Non-working athletes must stay at the bike and can be released only on hand tag when rotation is called.

The Compete Workout

For time:

110 Cal Bike

50 DB Devils Press @ 2 x 22.5/15KG *

At the start of each minute, the working athlete must complete 1 legless Rope climb before moving on to AMRAP the DB Devils Press. If the team finish the bike inside the minute interval, the athlete may advance straight to the DB Devils press in that minute and AMRAP until that working minute has finished. The following athlete will then start with a Rope climb before continuing the DB Devils press reps. The workout is finished when the 50th rep has been completed and the whole team cross the finish line.

16 Minute Time Cap

Movement Standards

Rope Climb: The athlete must start with both feet on the floor, a jump is permitted, once on the rope the athlete must clearly touch the designated area of the crossbeam before starting the descent. The rep will be completed when the athlete touches the crossbeam. Compete athletes are to complete the rope climb legless on the way up, they may use their legs for the descent.

DB Devils Press: Athletes will start each rep with the dumbbells on the ground. Then, with the athlete's hands on the dumbbells, they'll perform a burpee with the chest making contact with the floor (not on top of the DBs). From here, the athlete will get to their feet, keeping their hands on the dumbbells. Next the athlete will move the dumbbells from the floor simultaneously, and finish with it/them locked out overhead - with hips, knees, shoulders and arms at full extension. This will indicate a completed rep.