Ian James Fitness - Online Throwdown

Workout 1 - 

Scaled Women

Every 2:30 x 6 (Alternating rounds A+B)

A) 12 Calorie Row;
     Remaining time - Max Burpee Box jump over. 

B) 12 Calorie Row;
     Remaining time - Max DB Box Step overs 

Standards

Row - Screen most be shown as zero and reset between each round (You can have help on this)
Burpee - Chest and Thighs must touch the floor at the same time.
Box Jump over - You can jump or step up, no penalty for steping up. No full extension needed but both feet must be on the top of the box at the same time for the rep to count. 
DB Box Step over - You can hold, carry, rest the DB how ever you like as long as you are carrying them over the box. No extension needed at the top of the box and both feet must start and end on the floor to complete the rep. Also both feet must touch the top of the box at the same time. 

Box 20" - DBs - 12.5kg x2

Score - Total Burpees over the box and DB step overs completed. 

Scaled Men

Every 2:30 x 6 (Alternating rounds A+B)

A) 15 Calorie Row;
     Remaining time - Max Burpee Box jump over. 

B) 15 Calorie Row;
     Remaining time - Max DB Box Step overs 

Standards

Row - Screen most be shown as zero and reset between each round (You can have help on this)
Burpee - Chest and Thighs must touch the floor at the same time.
Box Jump over - You can jump or step up, no penalty for steping up. No full extension needed but both feet must be on the top of the box at the same time for the rep to count. 
DB Box Step over - You can hold, carry, rest the DB how ever you like as long as you are carrying them over the box. No extension needed at the top of the box and both feet must start and end on the floor to complete the rep. Also both feet must touch the top of the box at the same time. 

Box 24" - DBs - 15kg x2

Score - Total Burpees over the box and DB step overs completed. 

Video Standards

Rower - Must be on zero to start and reset between rounds (You can get help) The rower screen must be visible, if not the cals shown between rounds so make sure got good enough space. You can move the camera from rower to then show the box movements. 

Please make sure a visible timer is in shot, reccomend to use Wodproof app. Which is free. 

WOD 2 - Strength

4 Minutes to acheive highest 3RM Front Squat 

Rest 1 Minute 

4 Minutes to acheive highest 3RM STOH 

Straight into 3 Minute TC

20 Thrusters (30/20kg)
Max Burpees over the bar

Score = Max Weight combined + Burpees.

Standards

Front Squat  - Barbell must be in the front rack position, squat must be parallel or below. If in doubt, go lower don't leave it to chance. 

STOH - Any variation is allowed (Strict, Push, Push Jerk, Split Jerk) Each rep needs to start and end with hips and knees locked out. 

Thrusters - Like the front squat, you need to make sure you are low enough in the squat (make sure you warm up, no excuses) and arms locked out above head as well as hips and knees before returning back down. You may squat clean into the first rep. 

Burpee over the bar - Chest and Thighs must both hit the floor at the same time, you can step out of the burpee. No double take off needed. Last rep must be over the bar to count. 

Filming Standards

All weights, need to be visible after the last successful lift. You can have support in loading the bar. 

Scaled                                                       
        

21 - 15 - 9

Hanging Leg Raises
Hang Power Clean  (40/30kg)
American KBS   (16/12kg)

Between rounds

75-50-25 Single Unders

Standards 

Hanging Leg Raises - These can be knee raises or Leg raise as long as the heel passes the hip crease and past the rig at the bottom of the movement. 

Hang Power Clean - You must not Power Clean from the floor for first rep, stand up straight and perform a clean.  At the top of the rep the elbows must be infront of the bar, hips and knees locked out. 

AKBS - 1 rep is counted once head is through the arms and KB is directly above or just behind the Midline.