The 2024 Milano Throwdown HYBRID FINALS

WOD 1 - CONCEPT STAGE

INDIVIDUAL

ALL CATEGORIES: 9 minutes WORKOUT

INTERVALS:

MIN 0 – MIN 2: MAX kcal row

MIN 2 – MIN 3: REST 

MIN 3 – MIN 5: MAX:  kcal Bike-ERG

MIN 5 – MIN 6: REST 

MIN: 6’ – 9’: MAX kcal row

FLOW: (All athletes will start on the rower without touching the handle:

At the count of 3,2,1,…, go, the athlete starts scoring kcals on the rower. 

Once we reach 3’ both the athlete must stop. There will be 1 minute to rest where he has to switch to the Bike-ERG to continue scoring kcals until we reach 5 minutes where he has to stop again. Another minute of rest and then he will row until we reach the 9’ time cap. Your score will be the total number of kcals scored within the windows.

WOD 1 - CONCEPT STAGE

INDIVIDUAL

ALL CATEGORIES: 9 minutes WORKOUT

INTERVALS:

MIN 0 – MIN 2: MAX kcal row

MIN 2 – MIN 3: REST 

MIN 3 – MIN 5: MAX:  kcal Bike-ERG

MIN 5 – MIN 6: REST 

MIN: 6’ – 9’: MAX kcal row

FLOW: (All athletes will start on the rower without touching the handle:

At the count of 3,2,1,…, go, the athlete starts scoring kcals on the rower. 

Once we reach 3’ both the athlete must stop. There will be 1 minute to rest where he has to switch to the Bike-ERG to continue scoring kcals until we reach 5 minutes where he has to stop again. Another minute of rest and then he will row until we reach the 9’ time cap. Your score will be the total number of kcals scored within the windows.

WOD 1: CONCEPT STAGE

BUDDY

ALL CATEGORIES: 9 minutes WORKOUT 

INTERVALS:

MIN 0 – MIN 2: 

MAX kcal row (Athlete A)
MAX:  kcal Bike-ERG (Athlete B)
MIN 2 – MIN 3: REST 

MIN 3 – MIN 5: 

MAX kcal row (Athlete B)
MAX:  kcal Bike-ERG (Athlete A)
MIN 5 – MIN 6: REST 

MIN: 6’ – 9’: 

MAX kcal row (only one athlete)
Slamball hold (only one athlete)

RX/ADV/REG/SC/P&k

Slamball:

♀: 20/20/20/20/20 & 4kg

♂: 30/30/30/30/30 & 6kg

FLOW: (All athletes will start in one station):

At the count of 3,2,1,…, go, both athletes start scoring kcals in each machine.

Once we reach 2’ both athletes must stop. There will be 1 minute to rest where they have to switch machines to continue scoring kcals until we reach 5 minutes where they have to stop again. Another minute of rest and then only one athlete will row while the other athlete holds a slamball, until they reach the 9’ time cap. Athletes may switch as much as they want in the third interval, but they cannot start rowing until the other athlete is holding the slamball. Your score will be the total number of kcals scored within the windows.

TRIPLETS

ALL CATEGORIES : 9 minutes WORKOUT

INTERVALS:

MIN 0 – MIN 2: 

MAX kcal row (athlete A)
MAX:  kcal Bike-ERG (athlete B)
Slamball hold (athlete C)
MIN 2 – MIN 3: REST 

MIN 3 – MIN 5: 

MAX kcal row (Athlete C)
MAX:  kcal Bike-ERG (Athlete A)
Slamball hold (athlete B)
MIN 5 – MIN 6: REST 

MIN: 6’ – 9’: 

MAX kcal row (Athlete B)
MAX:  kcal Bike-ERG (Athlete C)
Slamball hold (athlete A)

RX/ADV/REG

Slamball:

♀: 20 kg

♂: 30 kg

FLOW: (All athletes will start in one station):

At the count of 3,2,1,…, go, the athlete C must hold the slam ball and then the two other athletes start scoring kcals in each machine. If the third athlete drops the slam ball the other two athletes must stop. Once we reach 2’ all athletes must stop. There will be 1 minute to rest where they have to switch machines and holding station to continue scoring kcals until we reach 5 minutes where they have to stop again. Another minute of rest and then all athletes will switch again and score kcals until they reach the 9’ time cap. Your score will be the total number of kcals scored within the windows. Athletes may never repeat a machine or holding position in the different intervals.

WOD 2 - RIG STAGE

INDIVIDUAL

ALL CATEGORIES

For time: cap 9’

Buy in: 75 double unders

Then:

10-8-6-4-2

- squat cleans

- 5 toes to bar in between

Then:

Buy out: 75 double unders

RX/ADV/REG/SC

Double unders

75 / 50 / 35 / 75 SU

Barbell:

♀: 40/35/30/25/25

♂: 60/50/40/30/30

Toes to bar

Regular: single leg ttb

Scaled: knee rises

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: each athlete will have to complete the prescribed amount of DU or SU one as a buy-in. Then the athlete performs squat cleans and then move to perform the toes to bar following the rep scheme. Once the sequence is completed, the athlete will have to complete the prescribed DU or SU as a buyout. Your score, will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 2 - RIG STAGE

INDIVIDUAL

ALL CATEGORIES

For time: cap 9’

Buy in: 75 double unders

Then:

10-8-6-4-2

- squat cleans

- 5 toes to bar in between

Then:

Buy out: 75 double unders

RX/ADV/REG/SC

Double unders

75 / 50 / 35 / 75 SU

Barbell:

♀: 40/35/30/25/25

♂: 60/50/40/30/30

Toes to bar

Regular: single leg ttb

Scaled: knee rises

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: each athlete will have to complete the prescribed amount of DU or SU one as a buy-in. Then the athlete performs squat cleans and then move to perform the toes to bar following the rep scheme. Once the sequence is completed, the athlete will have to complete the prescribed DU or SU as a buyout. Your score, will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 2: RIG STAGE

BUDDY

For time: cap 9’

Buy in: 75 double unders (each)

Then:

10-8-6-4-2

- synchro squat cleans

- 5 synchro toes to bar in between

Then:

Buy out: 75 double unders (each)

RX/ADV/REG/SC/P&k

Double unders

75/50/35/75SU/75SU

Barbell:

♀: 40/35/30/25/25

♂: 60/50/40/30/30

Kids use dual DB:

♀: dual DB 3kg

♂: dual DB 5kg

Toes to bar

Regular: single leg ttb

Scaled: knee rises

Parent & kids: synchro sit-ups with WB (♀: 2kg; ♂:4 kg)

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: each athlete will have to complete the prescribed amount of DU or SU one after the other as a buy-in. Then both athletes perform synchro squat cleans and then move to perform the synchro toes to bar following the rep scheme. Once they’ve completed the sequence, each athlete will have to complete the prescribed DU or SU one after the other as a buyout. Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

TRIPLETS

For time: cap 9’

Buy in: 50 double unders (each)

Then:

10-8-6-4-2

- synchro squat cleans (2 athletes)

- 5 synchro toes to bar in between (2 athletes) - third athlete: dual KB’s farmer hold

Then:

Buy out: 50 double unders (each)

RX/ADV/REG

Double unders

50 / 35 / 25

Barbell:

♀: 40/35/30

♂: 60/50/40

KB’s

♀: 24/16/16

♂: 32/24/24

Toes to bar

Regular: single leg toes to bar

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1, go: each athlete will have to perform the prescribed number of DU or SU one after the other as a buyin. Then two athletes perform synchro squat cleans while the third athlete holds 2 KB’s in farmer position. Then two athletes go to the synchro toes to bar while the third athlete holds 2 KB’s in farmer position. The two athletes cannot perform neither power cleans nor toes to bar until the third athlete is in farmer position with the KB’s. Athletes can change positions as often and as they like during the workout, as long as the conditions previously mentioned are fulfilled. Once they’ve completed the sequence, each athlete will have to complete the prescribed number of DU or SU one after the other as a buyout.

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

IMPORTANT: In this workout, for mixed categories:

M/M/F: Female must always use the barbell for women with the assigned weight.   

F/F/M:  Male must always use the barbell for men with the assigned weight.

Only two barbells per team (one for male and one for female) will be on the competition floor.

WOD 3 – RESISTANCE STAGE

INDIVIDUAL 

For time: cap 9’

25 alt. hang DB snatches 

4 burpee shuttle runs 

25 DB OH Lunges

4 burpee shuttle runs

25 alt hang DB clean & jerks 

4 burpee shuttle runs

25 DB OH Lunges 

4 burpee shuttle runs 

25 alt hang DB snatches

RX/ADV/REG/SC/P&k

DB’s:

♀: 15/12,5/10/7/7 kg

♂: 22,5/20/15/10/10 kg

Kids DB’s:

♀: 3kg

♂: 5kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: the athlete will have to complete the prescribed workout, following the standards of each movement. For the burpee shuttle runs, the athlete has to do a burpee, run 7,5m in one direction, do another burpee and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = burpee + 7,5m run + burpee + 7,5m run.

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 3 – RESISTANCE STAGE

INDIVIDUAL 

For time: cap 9’

25 alt. hang DB snatches 

4 burpee shuttle runs 

25 DB OH Lunges

4 burpee shuttle runs

25 alt hang DB clean & jerks 

4 burpee shuttle runs

25 DB OH Lunges 

4 burpee shuttle runs 

25 alt hang DB snatches

RX/ADV/REG/SC/P&k

DB’s:

♀: 15/12,5/10/7/7 kg

♂: 22,5/20/15/10/10 kg

Kids DB’s:

♀: 3kg

♂: 5kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: the athlete will have to complete the prescribed workout, following the standards of each movement. For the burpee shuttle runs, the athlete has to do a burpee, run 7,5m in one direction, do another burpee and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = burpee + 7,5m run + burpee + 7,5m run.

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

WOD 3 – RESISTANCE STAGE

BUDDY

For time: cap 9’

25 synchro alt hang DB snatches 

4 synchro burpee shuttle runs 

25 synchro DB OH Lunges

4 synchro burpee shuttle runs

25 synchro alt hang DB clean & jerks 

4 synchro burpee shuttle runs

25 synchro DB OH Lunges 

4 synchro burpee shuttle runs 

25 synchro alt hang DB snatches

RX/ADV/REG/SC/P&k

DB’s:

♀: 15/12,5/10/7/7 kg

♂: 22,5/20/15/10/10 kg

Kids DB’s:

♀: 3kg

♂: 5kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: both athletes will have to complete the prescribed workout in a synchronized way, following the standards of each movement. For the synchro burpee shuttle runs, both athletes have to do a burpee in a synchronized way, run 7,5m in one direction, do another burpee and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = burpee + 7,5m run + burpee + 7,5m run.

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.

TRIPLETS

For time: cap 9’

25 synchro alt hang DB snatches 

4 synchro burpee shuttle runs 

25 synchro DB OH Lunges

4 synchro burpee shuttle runs

25 synchro alt hang DB clean & jerks 

4 synchro burpee shuttle runs

25 synchro DB OH Lunges 

4 synchro burpee shuttle runs 

25 synchro alt hang DB snatches

RX/ADV/REG

DB’s:

♀: 15/12,5/10 kg

♂: 22,5/20/15 kg

FLOW: (All athletes will start behind the start line):

At the count of 3,2,1,go: all athletes will have to complete the prescribed workout in a synchronized way, following the standards of each movement. For the synchro burpee shuttle runs, all athletes have to do a burpee in a synchronized way, run 7,5m in one direction, do another burpee in a synchronized way and run 7,5m back to the start point. This will be considered as 1 rep of a burpee shuttle run.

1 burpee shuttle run = 1 burpee + 7,5m run + 1 burpee + 7,5m run back to start point.

Your score will be the time to complete the workout. If you do not complete the workout, your score will be the total number of repetitions within the time cap.