WOD 3 — 

The Foundry

After the intensity of the first two events, athletes will step into The Foundry — a pure test of strength and composure under pressure.

Teams will have 14 minutes to establish their heaviest lifts in the two classic Olympic movements: the Snatch and the Clean & Jerk. Athletes must balance aggression with precision as they build to their max weights within the allotted time windows.

The first half of the event focuses on the Snatch, demanding speed, technique, and confidence under the bar. In the second half, teams transition immediately to the Clean & Jerk, where raw strength and explosive power will determine the final totals.

This event rewards strategy, communication, and smart weight jumps. Teams must decide how quickly to build, when to attempt their biggest lifts, and how to maximize every opportunity before time expires.

In the end, the leaderboard will reflect which teams can forge the heaviest total under pressure.

Teams of 2 & 4

14 Minutes to Establish

0:00 – 7:00

• 1RM Snatch

7:00 – 14:00

• 1RM Clean & Jerk

Score: Combined Team Olympic Total

(Male + Female)

WOD 4 — 

The Assembly Line

The final event of the QC Summer Throwdown is The Assembly Line — a long, grinding team workout that demands endurance, strategy, and teamwork under fatigue.

Teams will open with a 1600m run, forcing every athlete to contribute before transitioning into a large volume of gymnastics and bodyweight movements. While one male/female pair works through the reps, the other pair will accumulate calories on the Echo Bike, creating constant pressure to move efficiently.

Once all reps are completed, teams head back out for another 1600m run to close the event.

For teams of two, the workout is broken into two parts. Athletes must complete the running and gymnastic work in Part A before immediately sprinting into a 100 calorie Echo Bike finish.

This final workout will test a team’s engine, pacing, and ability to manage fatigue after a full day of competition.

RX Teams of 4

For Time

1600m Run

(4 × 400m — each athlete runs)

Then:

• 50 Bar Muscle-Ups / Chest-to-Bars (2x work)

• 100 Handstand Push-ups

• 150 Single Leg Squats

While one M/F pair completes reps, the other M/F pair accumulates Echo Bike calories.

Only one athlete works at a time on the rep movement and bike.

Then:

1600m Run

(4 × 400m — each athlete runs)

Score 1: Time to Complete

Score 2: Accumulated Calories

 Time Cap: 35 Minutes

Scaled Teams of 4

For Time

1600m Run

(4 × 400m — each athlete runs)

Then:

• 50 Pull-ups / Ring Rows (2x work)

• 100 Hand Release Push-ups

• 150 Air Squats

While one M/F pair completes reps, the other M/F pair accumulates Echo Bike calories.

Only one athlete works at a time on the rep movement and bike.

Then:

1600m Run

(4 × 400m — each athlete runs)

Score 1: Time to Complete

Score 2: Accumulated Calories

 Time Cap: 35 Minutes

RX Teams of 2

Part A — For Time

800m Run (2 × 400m — each athlete runs)

Then:

• 25 Bar Muscle-Ups / Chest-to-Bars (2x work)

• 50 Handstand Push-ups

• 75 Single Leg Squats

800m Run (2 × 400m — each athlete runs)

Score A: Time to Complete Part A

Part B — Sprint Finish

Immediately after Part A:

100 Calorie Echo Bike

Score B: Time to Complete 100 Calories

 22 Minute Total Time Cap

Scaled Teams of 2

Part A — For Time

800m Run (2 × 400m — each athlete runs)

Then:

• 25 Pull-ups / Ring Rows (2x work)

• 50 Hand Release Push-ups

• 75 Air Squats

800m Run (2 × 400m — each athlete runs)

Score A: Time to Complete Part A

Part B — Sprint Finish

Immediately after Part A:

100 Calorie Echo Bike

Score B: Time to Complete Calories

or Calories Completed at the Time Cap