2025 Pit Teen/Collegiate Throwdown Online Qualifier

For Time (30-Minute EMOM)
Score is the sum of the lowest round plus the highest round.

• Front Squats
• Echo/Assault Bike Calories
• Chest-to-Bar Pull-Ups
• Rope Climbs (15' Rope)
• Burpee Box Jump Overs (24" Box for Men/20" Box for Women)

Barbell Weights
Men 16-23 185lbs
Women 16-23 125lbs
Men 14-15 155lbs
Women 14-15 105lbs

Flow:
Athletes rotate through each movement every minute on the minute (EMOM) for 30 minutes. They must strategize their effort for each movement to balance maximizing reps while conserving energy for the next movement. The score is calculated by adding the athlete’s lowest and highest rep rounds across all movements.

Movement Standards:

• Front Squats: The barbell must rest on the shoulders, with the elbows clearly in front of the bar. Athletes must squat to full depth (hip crease below knees) and stand to full extension for each rep.
• Echo/Assault Bike Calories: The bike monitor must display the correct calorie count before the minute ends for the reps to count.
• Chest-to-Bar Pull-Ups: The chest must make clear contact below the collarbone. Kipping and butterfly techniques are allowed.
• Rope Climbs: Athletes must ascend the rope until one hand clearly touches the designated mark at the top. They must descend under control, with no jumping from excessive height.
• Burpee Box Jump Overs: Athletes must perform a burpee with the chest touching the ground, then jump onto and over the box, landing on the opposite side. No requirement to stand tall on top of the box.
• Scoring:
  The sum of the athlete’s lowest rep round and highest rep round across all movements.

AMRAP (12 Minutes)

• 50/40 Calorie Row
• 40 Wall Balls
• 30 Chest-to-Bar Pull-Ups
• 20 Bar-Facing Burpees
  
  Wall Balls
  Men 20lb ball to 10ft target
  Women 14lb ball to 9ft target

Flow:
Athletes start seated on the rower with hands off the handle. At “3, 2, 1... go,” they begin the calorie row. Upon completion, they move directly to the wall balls. After completing all reps, athletes proceed to the pull-up bar for chest-to-bar pull-ups. Finally, they complete 20 bar-facing burpees before starting a new round. The workout continues in rounds until time expires.

Movement Standards:

• Row: Athletes must accumulate the designated calories before advancing. The monitor must read the required number before dismounting.
• Wall Balls: Start in a squat below parallel, and the ball must hit the target at the top of the rep. No-reps include failing to reach depth or missing the target.
• Chest-to-Bar Pull-Ups: The athlete’s chest must make clear contact below the collarbone. Kipping or butterfly techniques are allowed.
• Bar-Facing Burpees: Athletes must face the barbell while performing the burpee. The chest must touch the ground, and both feet must leave the ground simultaneously when jumping over the bar.

Scoring:
Total repetitions completed within the 12-minute time cap.

Workout 3

For Time (6-Minute Cap)

• 8 Wall Walks
• 12 Bar Muscle-Ups
• 1 Thruster + 1 Front Squat x 16 Complexes

Barbell Weights
Men 16-23 115lbs
Women 16-23 85lbs
Men 14-15 95lbs
Women 14-15 65lbs

Flow:
Athletes begin prone on the ground, feet flat against the wall. After completing wall walks, they move to the pull-up bar for bar muscle-ups. Finally, they perform 16 barbell complexes consisting of 1 thruster followed by 1 front squat per complex.

Movement Standards:

• Wall Walks: Both hands must start behind the line and cross completely over the line before the athlete can proceed. At the top, both hands must remain on or past the designated line while both feet touch the wall.
• Bar Muscle-Ups: The athlete must pass over the bar with full lockout at the top.
• Thruster + Front Squat Complex: For each complex, the athlete must complete a full thruster (squat and press overhead) followed immediately by a front squat.

Scoring:
Time to complete the workout, or reps completed at time cap

Workout 9

AMRAP (8 Minutes)

• 100’ Sandbag Carry (20' Section = 1 Rep)
• 100’ Single-Arm Dumbbell Overhead Walking Lunge (20' Section = 1 Rep)
• 10 Sandbag Over-the-Shoulder Lifts

Sandbag Weights
Men 16-23 150lbs
Women 16-23 100lbs
Men 14-15 100lbs
Women 14-15 70lbs

Dumbbell Weights
Men 16-23 50lbs
Women 16-23 35lbs
Men 14-15 35lbs
Women 14-15 25lbs

Flow:
Athletes complete a sandbag carry, single-arm dumbbell overhead walking lunge, sandbag over-the-shoulder lifts as many times as possible within 8 minutes.

Movement Standards:

• Sandbag Carry: The sandbag must remain on the athlete’s body (e.g., shoulder or bear hug) for the entire 20’ segment. Drops require restarting that segment.
• Single-Arm Dumbbell Overhead Walking Lunge: The dumbbell must be locked out overhead for the duration of the 100’ lunge. Athletes must alternate legs every step and complete the entire distance in 20’ increments. Drops require restarting at the last completed segment.
• Sandbag Over-the-Shoulder Lifts: The sandbag must pass completely over the athlete’s shoulder and touch the ground on the opposite side.

Scoring:
Total repetitions completed.

Workout 2

7-Minute Window

• Establish a 1-Rep Max Back Squat

Flow:
Athletes have 7 minutes to load their barbell and attempt as many back squats as they wish. The heaviest successfully lifted weight is their score.

Movement Standards:

• The barbell must start in the rack.
• The athlete must squat to depth (hip crease below the knee) and stand to full extension.
• No one may touch the bar or the athlete during the lift for it to count.

Scoring:
The heaviest successful back squat (in pounds) is the score.

Workout 5

9-Minute AMRAP

• Ascending Ladder:
• Snatches + Overhead Squats

Flow:
Athletes progress through an ascending ladder of snatches followed by overhead squats. Each round adds one rep to both movements (e.g., 1 snatch + 1 OHS in the first round, 2 + 2 in the second, etc.).

Barbell Weights
Men 14-15 95lbs
Men 16-23 115lbs
Women 14-15 65lbs
Women 16-23 85lbs

Movement Standards:

• Snatches: Power or squat snatch is allowed. The bar must reach full lockout overhead.
• Overhead Squats: Athletes must squat to depth (hip crease below the knee) and stand to full lockout.

Scoring:
Total reps completed in 9 minutes.

For Time (12-Minute Cap)

• 21-15-9
• Deadlifts
• Toes-to-Bar
• GHD Sit-Ups

Barbell Weights
Men 16-23 225lbs
Women 16-23 155lbs
Men 14-15 185lbs
Women 14-15 135lbs

Flow:
Athletes move through deadlifts, then toes-to-bar, then GHD sit-ups in descending reps (21, 15, 9).

Movement Standards:

• Deadlifts: Full extension at the top with shoulders behind the bar.
• Toes-to-Bar: Both feet must touch the bar simultaneously between the athlete’s hands, and both feet must cross behind the plane of the pull-up bar at the bottom of each rep.
• GHD Sit-Ups: Hands must touch the floor behind the athlete’s head at the bottom and the footpad at the top.

Workout 8

For Time (10-Minute Cap)

• 50 Shuttle Sprints (20' down, 20' back = 1 Rep)
• 150 Double Unders
• 30 Hang Clean & Jerks

Barbell Weights
Men 16-23 95lbs
Women 16-23 75lbs
Men 14-15 65lbs
Women 14-15 55lbs

Flow:
Athletes begin with shuttle sprints, completing 50 down-and-backs in lengths of 20’. They then move to double unders, performing 150 reps before progressing to the barbell for 30 hang clean & jerks.

Movement Standards:

• Shuttle Sprints: Athletes must touch the floor with one hand behind the designated line at each turnaround.
• Double Unders: The rope must pass under the athlete’s feet twice per jump for the rep to count.
• Hang Clean & Jerks: The barbell must start above the knees (hang position) and finish with the athlete standing tall with the barbell overhead in full lockout.

Scoring:
Time to complete the workout, or reps completed at time cap

Workout 6

AMRAP (12 Minutes)

• 40' Handstand Walks (10' Increment = 1 Rep)
• 20 Single Dumbbell Box Step-Overs (24" Box for Men/20" Box for Women)
• 20 Toes-to-Rings

MEN 14-15 35lbs, MEN 16-23 50lbs

WOMEN 14-15 25LBS, WOMEN 16-23 35LBS

Flow:
Athletes complete as many rounds as possible in 12 minutes, cycling through handstand walks, dumbbell box step-overs, and toes-to-rings.

Movement Standards:

• Handstand Walks: Both hands must start behind the line and cross completely over the line before the athlete can proceed. Falls require restarting at the last completed section.
• Dumbbell Box Step-Overs: Athletes must carry dumbbells in their hands while stepping fully over the box. Both feet must touch the top of the box.
• Toes-to-Rings: Both feet must simultaneously touch the rings at or above the height of the athlete’s hands.

Scoring:
Total repetitions completed.