Forrest

A PDF Version of the Workout Description and Scorecard is available here

The Fit Wars Strava Running Club can be found here alternatively you can just find the club via the App.

Event 2 - For Time

3000m run or 4000m row

Divisions

There are no changes to this workout for any division

Scoring

This workout is for total time.  Please join the Fit Wars running club on Strava to verify your time.

Workout Flow

You can select any 3000m course you like, as long as it is predominantly flat, start at 0m and keep on running till you get to 3000m!  If you are rowing, set the rower up for a 4000m countdown (do not have the rower count up)

Movement Standards

The workout is intended to be a 3000m run, our way of verifying everyone's time and keeping it as legitimate as possible is via Strava, if you do not have the app already you can download it and use a free account (the paid one isn't necessary).   If you look under Clubs - you can find Fit Wars and join it as a club, if you run a 3000m (3km) with the app turned on it will get lodged on the club leaderboard and we verify your score lodged in Throwdowns against what is in Strava.

You can also post your Strava data to social media for extra validation (and that is what everyone does with Strava stuff).  If you have any questions you can ask them via the Instagram or Facebook page.

As mentioned the intended option is the 3000m run, we have give the option of a 4000m row to make it inclusive for that are potentially unable to run that distance without their knees etc exploding, it is set at 4000m (rather than 3000m) to make it very very difficult for anyone that takes the row option to be able to beat someone that does the run - not impossible but we are trying to make the row less appealing.  We are trying to bring a new element to online competitions through the use of Strava and getting people outside of the gym, we realise it may have some teething problems but please try and keep within the spirit of fair competition and complete your 3000m as honestly as possible.  Any score that seems sketchy and cannot be effectively verified with be deemed invalid.

Video Submission

This workout does not require a video submission - it does however require a time for the run to be lodged via Strava or a picture to be taken of your 4000m row workout data.

hans solo

A PDF Version of the Workout Description and Scorecard is available here

Movement Demo Video is available here

Event 2 - For Time

50 Single Leg Dumbbell Step Ups - Left Leg

50 Single Arm Dumbbell Shoulder to Overhead - Left Arm

50 Single Arm Dumbbell Shoulder to Overhead - Right Arm

50 Single Leg Dumbbell Step Ups - Right Leg

*penalty applies for taking hand off dumbbell apart from when switching sides*

Weights 

Open Male - 22.5kg | Open Female 15kg

Fitness Male - 15kg | Fitness Female 10kg

Masters Male - 22.5kg | Masters Female 15kg 

Masters 50+ Male - 15kg | Masters 50+ Female 10kg

Teen Male - 15kg | Teen Female 10kg

Box Height

Open Male - 60cm / 24inch

All Other Divisions - 50cm / 20inch

Scoring

This workout is for total time.  There is a 30sec penalty if the athlete lets go of the dumbbell anytime apart from switching hands after the 50 STOH on the Left Arm.  The penalty applies for every instance of letting go of the dumbbell.  There is no time cap for this workout. 

Workout Flow

The workout begins with the athlete standing in front of their box and their dumbbell resting on top of the top.  Once the timer starts the athlete may grab the dumbbell in their left hand and place their left foot on top of the box - the left foot remains on top of the box while the right leg comes up onto the box and back down to the ground. (Please watch the video for clarification of the step up)

The athlete may rest with both feet on the ground and with dumbbell on the box but the hand must remain on the handle of the dumbbell or there will be a 30sec penalty

Once all the step up reps are completed, the athlete will commence 50 reps of a shoulder to overhead on the same side, again the dumbbell may rest on the box but the hand must remain in contact with the handle.  Once the reps are completed on one side they may release the dumbbell before commencing the shoulder to overhead reps on the other arm.

Once the shoulder to overhead are completed the athlete will move into 50 dumbbell step ups on the other side, again without letting go of the dumbbell handle.  The workout is completed when the 2nd set of step ups are completed.

Movement Standards

Dumbbell Step Up

The dumbbell is to be held in the same hand as the working leg (the one on the box) and to the side - it cannot be racked on the shoulder.  The whole foot must be on top of the box - the rep is complete when both feet are fully on the box and the hips and knees are fully extended.    You cannot just “tap” or place part of the second foot on the box, it must step all the way up onto the box.

Dumbbell Shoulder to Overhead

This is a single arm dumbbell shoulder to overhead, either a press, a push-press or push-jerk must be used as long as at the finish of each rep the dumbbell is clearly locked out overhead with the hips and knees fully extended.  Only one hand may be in contact with the dumbbell - you cannot use two hands to lower the weight.

Switching Sides

There is a 30sec penalty if you let go of the dumbbell at any point apart from when switching from the left side to the right side after 50 reps, you may rest the dumbbell on the box but you cannot let it go - this includes after the step ups and before the shoulder to overhead - it's meant to make it more unpleasant - thats why there is a penalty if you dont hold onto it.

Please view the video link for all the movement standards - note we have made every effort to make the movement standards very clear to keep a level playing field, any attempt to manipulate the movement standards to gain an advantage will result in scores being ruled invalid.

Video Submission

Please video your performance in its entirety and attach a YouTube link when submitting your score to Throwdowns. 

We are not looking for a cinematic masterpiece - we just want to see it is YOU doing the work and it matches the score entered.  We recommend the WODProof app for recording your workouts, it will watermark the video with your name, workout name and a timer (it also does handy things like remind you to put your phone in flight mode…)

Set your camera up so you can see all the movements being performed, ideally from the side or 45degree to see the hips being opened on squatting movements and bar lock out overhead.  

It doesn't matter if the workout is performed in a class setting and there are other people in the video - it just needs to verify it is you, doing the work and meeting the movement standards.

The video submission is there to ensure a fair competition for everyone - if there is any doubt about the validity of the movement meeting the standards, the equipment being used or any other witchcraft the most likely scenario is your score will be ruled invalid.

Its 2020 folks - everyone has a smartphone that can upload video easily to YouTube - if you don't know how to do it, get someone to upload it for you (or treat it as an exciting new skill to learn)

PRINGLES

A PDF Version of the Workout Description and Scorecard is available here

Movement Demo Video here

Event 6 - 20min AMRAP

4 Dumbbell Goblet Squat

4 Alternating Dumbbell Snatch

4 Box Jump Overs

*reps increase by 4 each round for each movement, ie 8,8,8,12,12,12,16,16,16

Weights 

Open Male - 22.5kg | Open Female 15kg

Fitness Male - 15kg | Fitness Female 10kg

Masters Male - 22.5kg | Masters Female 15kg 

Masters 50+ Male - 15kg | Masters 50+ Female 10kg

Teen Male - 15kg | Teen Female 10kg

Box Height

Open Male - 60cm / 24inch

All Other Divisions - 50cm / 20inch

Scoring

Event 6 is scored for total reps completed.

Workout Flow

The workout commences with the athlete standing tall next to their dumbbell, after the timer commences they can complete a set of 4 goblet squats, followed by 4 alternating dumbbell snatch and 4 box jump overs, for the 2 round the reps increase to 8 for each movement, then 12 etc etc  the athlete will keep completing reps until the timer reaches 20min.

Movement Standards

Goblet Squat

For the goblet squat the athlete must have 2 hands on the dumbbell (either holding one or both heads of the dumbbell) and it must be held in front of the body.  In the bottom position of the squat the athletes hip crease will clearly be below the height of the knee and in the top position the athletes hips and knees will be fully extended.  Note the rep starts and ends with the hips fully extended and the dumbbell in front, you cannot do some sort of goblet squat clean type arrangement for the first rep

Dumbbell Snatch

This is single arm snatch with the dumbbell starting on the ground between the athletes feet, they will then lift it to overhead in a continuous motion (muscle, power or snatch snatches are permitted) - the top position will have the shoulder in line or behind the ear and the hips and knees fully extended.  The athlete can only use one arm to lower the dumbbell to the ground, they can only switch working arms when the dumbbell is on the ground, only 1 hand can be in contact with the dumbbell at any time - there is NO MID AIR SWITCHING.  It is a single arm snatch - you only use 1 arm to complete a rep.

Box Jump Over

All divisions except Fitness and 50+ Masters are required to complete this as a 2 footed jump onto the box, they may then jump or step down to the other side.  For the divisions that are permitted to step, both feet must make contact with the top of the box.  There no requirement to open the hips at the top of the jump, there is also no requirement to face the box.

Please view the video link for all the movement standards - note we have made every effort to make the movement standards very clear to keep a level playing field, any attempt to manipulate the movement standards to gain an advantage will result in scores being ruled invalid.

Video Submission

Please video your performance in its entirety and attach a YouTube link when submitting your score to Throwdowns. 

We are not looking for a cinematic masterpiece - we just want to see it is YOU doing the work and it matches the score entered.  We recommend the WODProof app for recording your workouts, it will watermark the video with your name, workout name and a timer (it also does handy things like remind you to put your phone in flight mode…)

Set your camera up so you can see all the movements being performed, ideally from the side or 45degree to see the hips being opened on squatting movements and bar lock out overhead.  

It doesn't matter if the workout is performed in a class setting and there are other people in the video - it just needs to verify it is you, doing the work and meeting the movement standards.

The video submission is there to ensure a fair competition for everyone - if there is any doubt about the validity of the movement meeting the standards, the equipment being used or any other witchcraft the most likely scenario is your scored will be ruled invalid.

Its 2020 folks - everyone has a smartphone that can upload video easily to YouTube - if you don't know how to do it, get someone to upload it for you (or treat it as an exciting new skill to learn).

Pull Party

A PDF Version of the Workout Description and Scorecard is available here

Movement Demo Video is available here

Event 1 - AMRAP

3min Max Reps EITHER* Snatch | Clean | Deadlift

2min Max Reps Bar Facing Burpees

1min Max Reps EITHER* Snatch | Clean | Deadlift

*same lift must be performed for entire workout*

Weights 

Open Male - 70kg | Open Female 45kg

Fitness Male - 50kg | Fitness Female 35kg

Masters Male - 50kg | Masters Female 35kg 

Teen Male - 40kg | Teen Female 30kg

Scoring

Event 1 is scored by the total number of reps completed in the allocated time.  For this workout the athlete will decide before commencing the workout whether they will snatch, clean or deadlift their divisions barbell weight - each lift is allocated a different rep value

Snatch = 4 reps

Clean = 2 reps

Deadlift = 1 rep

Eg - if an athlete snatches their barbell 10 times they will score 40 reps, if they were to deadlift it 10 times they will score 10 reps.  Once the workout commences the athlete cannot change their nominated lift.

Each bar facing burpee counts for 1 rep.

Workout Flow

Athletes will start standing upright by their bar loaded to their divisions weight, once the timer starts they will have 3min to perform as many of their nominated lift (snatch, clean or deadlift) - once the workout commences the lift cannot be changed. At the 3min mark athletes will then commence 2min of bar facing burpees (please pay careful attention to the movement standard for these it is very specific).  At the 5min mark then athletes will then return to the bar for 1min to complete as many reps as possible of the same lift they used in the first 3min (snatch, clean or deadlift)

Movement Standards

Please view the video link for all the movement standards - note we have made every effort to make the movement standards very clear to keep a level playing field, any attempt to manipulate the movement standards to gain an advantage will result in scores being ruled invalid.

Snatch

If an athlete chooses to perform snatches - the bar must travel from the ground to overhead in one continuous motion - a hang snatch is not permitted, any sort of discernable press out will also not be counted. The athlete needs to be standing with hips and knees fully extended, feet in line, the bar clearly overhead and under control before the rep is counted.  A muscle, power or squat snatch are all permitted, touch and go reps are permitted as long as there are not obvious attempts to “bounce” the bar

Clean

If an athlete chooses to perform cleans - the bar must travel from the ground to a rack position on the front of the shoulders in one continuous motion - a hang clean is not permitted.  At the top of the movement the hips and knees must be fully extended with the elbows clearly in front of the bar.  A muscle, power or squat clean are all permitted,  touch and go reps are permitted as long as there are not obvious attempts to “bounce” the bar

Deadlift 

If an athletes chooses to perform deadlifts - the hands must be outside of the legs (a sumo style deadlift is not permitted) at the top of the movement the hips and knees must be fully extended and the shoulders clearly behind the bar, touch and go reps are permitted as long as there are not obvious attempts to “bounce” the bar

Bar Facing Burpees

The athlete begins facing the barbell, from here they must get chest and thighs clearly touching the ground - in all divisions except Fitness and 50+ Masters athletes are required to jump in and out with 2 feet for the burpee

- they are required to have the feet inline for the jump over the bar

- they are required to land with the feet inline on the opposite side of the bar before starting to turn / rotate around for the next rep

- this means NO stepping in or out, no staggered stance jumping or landing, no twisting or turning in the air.  The only time a step is permitted is once an athlete is standing with feet together they can step closer to the bar if needed for the jump over. 

Please view the video for clarification of how it should look - it is only 2min worth of reps - we have put the standard in to ensure consistency.

Fitness Division athletes may step in and out for the burpee but are still required to do the two foot jump.  Masters 50+ Division athletes may step in and out for the burpee and are permitted to step over the bar but still must have both feet in line either side of the bar.

Video Submission

Please video your performance in its entirety and attach a YouTube link when submitting your score to Throwdowns. 

We are not looking for a cinematic masterpiece - we just want to see it is YOU doing the work and it matches the score entered.  We recommend the WODProof app for recording your workouts, it will watermark the video with your name, workout name and a timer (it also does handy things like remind you to put your phone in flight mode…)

Set your camera up so you can see all the movements being performed, ideally from the side or 45degree to see the hips being opened on squatting movements and bar lock out overhead.  

It doesn't matter if the workout is performed in a class setting and there are other people in the video - it just needs to verify it is you, doing the work and meeting the movement standards.

The video submission is there to ensure a fair competition for everyone - if there is any doubt about the validity of the movement meeting the standards, the equipment being used or any other witchcraft the most likely scenario is your scored will be ruled invalid.

Its 2020 folks - everyone has a smartphone that can upload video easily to YouTube - if you don't know how to do it, get someone to upload it for you (or treat it as an exciting new skill to learn).

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Return to sender

A PDF Version of the Workout Description and Scorecard is available here

Movement Demo Video here

Event 4 - For Time

50 calorie row

Rest 1min 

50 calorie row

Divisions

All divisions perform this workout as it is written

Scoring

Event 4 is scored for total rowing time.  The movement standards video shows how to setup the rower correctly for this workout and how to recall the data.

If you have a PM3 - a lot of them will not allow you to set a calorie countdown workout, a firmware update make fix this issue. If not you will need to do the workout with calories counting up and manually calculate the rest (ie have a visible clock in the background and reset the rower manually) We will do a Facebook live video explanation of this if there is a few people in the same PM3 packing boat.

Workout Flow

Athletes will start on the rower with the monitor set as per the movement standards video.  They will row 50 calories, once the rower reaches 0, they will rest for 60sec without getting off of the rower - this includes unstrapping the feet, at the end of the rest they will complete another 50 calories of rowing.   At the conclusion of the workout follow the instructions as per the video as to recalling the time from the rower

Movement Standards

Please view the video link for all the movement standards - note we have made every effort to make the movement standards very clear to keep a level playing field, any attempt to manipulate the movement standards to gain an advantage will result in scores being ruled invalid. Note if you have a PM3 these instructions may not work for you - please check Facebook / Instagram for latest updates on how to do record this workout correctly

Video Submission

Please video your performance in its entirety and attach a YouTube link when submitting your score to Throwdowns. 

We are not looking for a cinematic masterpiece - we just want to see it is YOU doing the work and it matches the score entered.  We recommend the WODProof app for recording your workouts, it will watermark the video with your name, workout name and a timer (it also does handy things like remind you to put your phone in flight mode…)

Set your camera up so you can see all the movements being performed, ideally from the side or 45degree to see the hips being opened on squatting movements and bar lock out overhead.  

It doesn't matter if the workout is performed in a class setting and there are other people in the video - it just needs to verify it is you, doing the work and meeting the movement standards.

The video submission is there to ensure a fair competition for everyone - if there is any doubt about the validity of the movement meeting the standards, the equipment being used or any other witchcraft the most likely scenario is your scored will be ruled invalid.

Its 2020 folks - everyone has a smartphone that can upload video easily to YouTube - if you don't know how to do it, get someone to upload it for you (or treat it as an exciting new skill to learn).

THROWBACK

A PDF Version of the Workout Description and Scorecard is available here

Movement Demo Video here

Event 5 - For Reps + total KG lifted

5 rounds 

50 Double Unders

20 Wall Balls

1 Clean and Jerk 

*Athletes must commence a new round every 2min*

*Check your divisions reps and modifications*

Weights 

Open Male - 9kg Wall Ball to 3m / 10ft  | Open Female 45kg / 6kg Wall Ball to 3m / 10ft

Fitness Male - 50 single unders / 6kg Wall Ball to 3m / 10ft

Fitness Female - 50 single unders / 6kg Wall Ball to 2.7 / 9ft

Masters Male (40-50) - 30 double under / 15 wall balls - 9kg to 3m / 10ft

Masters Female (40-50) - 30 double under / 15 wall balls - 6kg to 2.7m / 10ft

Masters Male 50+ - 50 single unders / 15 wall balls - 6kg to 3m / 10ft

Masters Female 50+ 50 single unders / 15 wall balls - 4kg to 2.7m . 9ft

Teen Male - 50 single unders / 15 wall balls - 6kg to 3m / 10ft

Teen Female - 50 single unders / 15 wall balls - 4kg to 2.7m . 9ft

Scoring

This workout is scored by reps completed + kgs lifted, if you are not very proficient with a skipping rope there is no guarantee you will get to the barbell each round, you will however still get credit for the reps completed of double unders and wall balls.

Workout Flow

Athletes may have the barbell loaded to starting weight before the workout commences.  

Once the timer starts athletes will have 2min to complete 50 double unders, 20 wall balls and a single clean and jerk, when the timer reaches 2min athletes must commence a new round - regardless of whether they completed all the reps from the previous round.

If an athlete does not complete a successful clean and jerk, they may reattempt the lift as many times as they like as long as its within the 2min window.  Athletes are permitted to increase or decrease the weight of the bar throughout the workout.  Only whole kg increments are acceptable 

Movement Standards

Double Unders

This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.  For divisions completing single unders, the rope only needs to pass under the feet once with each jump - it must however be a two footed jump (not a single foot / alt feet running over the rope)

Wall Ball

In the wall-ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

Clean and Jerk .

The barbell begins on the ground The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted

A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.

Please view the video link for clarification on all the movement standards - note we have made every effort to make the movement standards very clear to keep a level playing field, any attempt to manipulate the movement standards to gain an advantage will result in scores being ruled invalid.

Video Submission

Please video your performance in its entirety and attach a YouTube link when submitting your score to Throwdowns. 

We are not looking for a cinematic masterpiece - we just want to see it is YOU doing the work and it matches the score entered.  We recommend the WODProof app for recording your workouts, it will watermark the video with your name, workout name and a timer (it also does handy things like remind you to put your phone in flight mode…)

Set your camera up so you can see all the movements being performed, ideally from the side or 45degree to see the hips being opened on squatting movements and bar lock out overhead.  

It doesn't matter if the workout is performed in a class setting and there are other people in the video - it just needs to verify it is you, doing the work and meeting the movement standards.

The video submission is there to ensure a fair competition for everyone - if there is any doubt about the validity of the movement meeting the standards, the equipment being used or any other witchcraft the most likely scenario is your score will be ruled invalid.