Olten Throwdown

Intermediate

amrap12’
18 synchro frontal burpee overs (one athlete over box, one athlete over line)
2x5 m double dumbbell front rack lunges each 22.5/15 kg
10 synchro chest to bar pull ups
2x5 m double dumbbell front rack lunges each

The score is the total number of reps at the end of 12 minutes.

Scaled

amrap12’
14 synchro frontal burpee overs (one athlete over box, one athlete over line)
2x5 m double dumbbell front rack lunges each 15/10 kg
6 synchro ring pull ups
2x5 m double dumbbell front rack lunges each

The score is the total number of reps at the end of 12 minutes.

Intermediate

for time
17 synchro double dumbbell thrusters 22.5/15 kg
7 synchro shuttle runs (1=10m)
7/6/5 rope climbs to share
7 synchro shuttle runs
34 double dumbbell thrusters to share
7 synchro shuttle runs
12/10/8 bar muscle ups to share
7 synchro shuttle runs
17 synchro double dumbbell thrusters
7 synchro shuttle runs
7/6/5 rope climbs to share
7 synchro shuttle runs
timecap 13’

The score is the time of completion or the total number of reps at the end of 13 minutes.

Scaled

for time
17 synchro double dumbbell thrusters 15/10 kg
7 synchro shuttle runs (1=10m)
7/6/5 scaled rope climbs to share
7 synchro shuttle runs
34 double dumbbell thrusters to share
7 synchro shuttle runs
12/10/8 bar pull ups to share
7 synchro shuttle runs
17 synchro double dumbbell thrusters
7 synchro shuttle runs
7/6/5 scaled rope climbs to share
7 synchro shuttle runs
timecap 13’

The score is the time of completion or the total number of reps at the end of 13 minutes.

Intermediate

amrap6’
16 synchro barbell deadlifts 90/65 kg
8 wall walks to share
1’ rest
amrap4’
15/10 cal concept 2 bike no saddle relay

The score is the sum of repetitions of both parts. Roll over calories count.

Scaled

amrap6’
16 synchro barbell deadlifts 60/45 kg
8 scaled wall walks to share
1’ rest
amrap4’
10/7 cal concept 2 bike no saddle relay

The score is the sum of repetitions of both parts. Roll over calories count.

Intermediate

for time

buy in
44/33 cal concept 2 bike or row simultaneously
22 synchro toes to bar

3 rounds of
32 double dumbbell bench presses to share 22.5/15 kg
16/12 cal concept 2 bike or row simultaneously

buy out
22 synchro toes to bar

timecap 14’

The score is the time of completion or the total number of reps at the end of 14 minutes. Roll over calories count.

Scaled

for time

buy in
33/25 cal concept 2 bike or row simultaneously
22 synchro toes to rings

3 rounds of
32 double dumbbell bench presses to share 15/10 kg
12/9 cal concept 2 bike or row simultaneously

buy out
22 toes to rings to share

timecap 14’

The score is the time of completion or the total number of reps at the end of 14 minutes. Roll over calories count.

Intermediate

amrap13’
you go I go
round for round

12/9 cal ski erg
20 wall balls 9/6 kg
4 barbell ground to shoulder 70/50 kg

The score is the total number of reps at the end of 13 minutes. Roll over calories count.

Scaled
amrap13’
you go I go
round for round

9/7 cal ski erg
20 wall balls 6/4 kg
4 barbell ground to shoulder 50/35 kg

The score is the total number of reps at the end of 13 minutes. Roll over calories count.