Muscat Throwdown

in 15 min Time Cap

1km Row 

50 Thruster 50kg 

30 Pullups To bar 

Teams  Event 1

Elite  Teams:

For Time 15 min:

100 cal Row.

100 Thruster @30kg

100 Pullups.

• Share Cal how ever you want, one works and one rest.
• share reps of thruster however you/one completes thruster one holds sandbag in bear hug@100lbs

Team Mixed :

• 80 cal Row 
• 20kg Bar 
• 80Pullups

intermidiate Teams:

For Time 15 min :

750m Row

50 thruster @20kg

25 Pull ups

• Partner A Complete the full workout than partner B starts.

Rookie :

For time 10 min :

1000 m Row

60 Thruster 

30 Bent Over Row

• Meters split who ever you want .
• using Plate 10 Kg .
• split reps how ever you want.

Event 2 :

For Time 16 min 

400m Run.

50 Cal Ski erg

400m Run 

50 x Burpees Box Jump Over Step Down

400m Run.

50 Cal Ski erg 

400m Run.

note:

intermediate Male Teams:

400m Runing Togather 

40 Cal Skie Erg Split it how ever you want.

50 burpees synchronized.

Mixed Teams :

400m Runining Togather 

50 Cal Ski erg Split it how ever you want.

50 Burpees Synchronized 

Rookies  Team Male \ Rookies Team Females:

400m Run Runing togather.

25  Cal skie erg split 

25 Burpees Syncronized 

Event 3 Part A

Within 5 Min Window:

Find 1 RM Clean.

Part B:

6 min to Complete  

30 Squat Clean For Time @ 85kg 

1 min Transition:

For Time 6 min :

Note:

Elite Teams:

partner A will complete 30 Squat Clean 

Partner B rest 

Partner B will Compete 30 squat Clean

Partner A rest.

Wight 85kg.

Team Mixed :

Partner A will Complete 30 squat Clean

Partner B Rest 

Partner B Completes 30 squat Clean.

Partner A Will Rest.

wieght: 55 Kg

Intermidiate Male Teams:

Partner A Will Compete 30 Squat Clean 

Partner B Rest.

Partner B Competes 30 Sqaut Clean 

Partner A Rest.

wieght :60 Kg

Rookies Teams:

For time 6 minutes Window:

Partner A will complete 30 Power cleans Double DB

Partner B Rest .

Partner BCompletes 30 Power Clean Double DB.

Partner A Rest.

wieghts (Male : 15 KG\ Female : 10 kg )

Event 3 Part A

For Time : 6 min 

30 Squat Cean @85 Kg

Event 4 

For Time :2 min Window 

50x Double Unders

20x Toes To Bar 

Max Doubel DB Devil Press.

Rest 1 minute 

X 4 sets.

Note:

Mixed Teams:

5 round For Time:

30 DU( each - Works and one rests)

10 X TTB (each - one work and one hangs)

10X synchro single arm DB devil Press

(synchro on the Lockout)

wiehgt :male 22.5kg\ Female 15kg

Intermidiate Team Male:

DB Wieght :22.5kg 

Rookies Teams Male\Female:

5 Rounds For Time :

30 Single Jumps( each one -one works one rests)

10 X10 wieght sit-ups (using Wall Ball ) one Partner hanging.

10 x 10 sychronized single arm DB snatch.

(synchro on the lockout)

Event 5 :

For Time : 15min 

27-21-15-9

Over Head Squat @60KG

5-4-3-2-1

Rope Climb.

After 

After Each Round= 30m HSW.

Event 6 (Final)

For Time: 10 min 

30 Cal Assl Bike 

20 Bar Muscle up 

10 Sand Bag to Clean @150 LBS 

• every 5 reps move forward 5 meters  than cross the finish line.