2026 Pit Throwdown Online Qualifier

OLQ Event 1 (For Time) 14min cap

Round 1

15 C2B PullUps
15 Burpee box jump overs
3 Deadlifts

Round 2

12 C2B PullUps
12 Burpee box jump overs
6 Deadlifts

Round 3

9 C2B PullUps
9 Burpee box jump overs
9 Deadlifts

Box Heights

14-15: 24”/20”
16-23: 30”/24”

Deadlift Weights (lbs)

14-15: 185/125
16-17: 225/155
18-23: 315/225

Chest-to-Bar Pull-Ups: The athlete’s chest must make clear contact below the collarbone. Kipping or butterfly techniques are allowed.

Burpee Box Jump Overs: Athletes must perform a burpee with the chest and thighs touching the ground, then jump onto and over the box, landing on the opposite side. NO requirement to stand tall on top of the box. NO requirement to face the box. Athletes may jump completely over the box, OR both feet must make contact with the box.

Deadlifts: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar. The arms must be straight throughout. No bouncing.

All workout videos must be submitted through StreamFit during the active window for each workout (if you have issues, don't worry - we will work with you)

Videos must include:
-A clear display of the current date and time at the start of the recording (e.g., via a smartphone clock).
-The athlete performing the entire workout as outlined, including setup, transitions, and all movements.
-All movements clearly meeting the outlined standards.

Once a workout window closes, scores and video are locked in and cannot be edited or replaced.
Submitted scores and videos will be reviewed by Pit approved judges

OLQ Event 2 (For Load + Calories)

On a 16 minute clock

Minute 0 to Minute 6

1 RM Clean

Minute 6 to Minute 12

Max Calorie Row

Minute 12 to Minute 14

1 RM Clean

Minute 14 to Minute 16

Max Calorie Row

Add the heaviest completed lift of the first AND second clean intervals to the total calories in each of the two row intervals for one total score (reps).

Heaviest Clean Interval 1
+
Row Calories Interval 2
+
Heaviest Clean Interval 3
+
Row Calories Interval 4
=
Total Score (Entered as Reps)

Clean: The barbell begins on the floor. Power or Squat clean is allowed. NO Hang clean.

• The bar must be cleaned in one fluid motion to the front rack position (bar on shoulders, elbows in front of the bar).
• The athlete must stand up fully, showing control with:
• Hips and knees fully extended.
• Elbows clearly in front of the bar at the top.

Rower: Rower monitor must be reset to zero calories prior to the start of each round. Athletes may sit on the rower, but not touch the handle until the rowing window opens.

All workout videos must be submitted through StreamFit during the active window for each workout (if you have issues, don't worry - we will work with you)

Videos must include:
-A clear display of the current date and time at the start of the recording (e.g., via a smartphone clock).
-The athlete performing the entire workout as outlined, including setup, transitions, and all movements.
-All movements clearly meeting the outlined standards.

Once a workout window closes, scores and video are locked in and cannot be edited or replaced.
Submitted scores and videos will be reviewed by Pit approved judges

For Time (12 Minute Cap):

120 Double Unders
30 Thrusters
15 Wall Walks
30 Thrusters
120 Double Unders (14-15 MAY choose to do 240 Single Unders)

Thruster Weights
14-15: 75/55
16-17: 95/65
18-23: 115/85

Wall-Walk Setup and Standard

Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.

• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
• The tape line placed 10 inches from the wall must be NO LONGER than 30 inches and NO WIDER than 2 inches.

1. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground.
2. At the start and finish of each rep, both hands must touch the 60/55-inch tape line (fingers touching is OK).
3. Both hands must remain on the tape until both feet are on the wall.
4. At the top of the movement, both hands must be on the 10-inch line before the athlete may descend.

• Any part of the hand may touch the tape line.

1. On the descent, the feet must remain on the wall until both hands are touching the 60/55-inch line.
2. The rep is credited when the athlete returns to the starting position, with both hands touching the 60/55-inch line and the chest, thighs, and feet touching the ground.

• Any part of the hand may make contact with the tape line.

Double Unders: the rope must pass under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Thrusters: The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel). The rep is credited when:

• Hips, knees, and arms are fully extended.
• The bar is directly over, or behind, the middle of the body when viewed from the side.

OLQ Event 4 (AMRAP 16)

60 Wallballs
50/40cal Echo Bike
40 Toes-to-Rings
30 Back Squat
20 Overhead Squat
10 Overhead Walking Lunges

Wallball Weights (lbs): 20/14 10ft/9ft Targets

Barbell Weights (lbs)

14-15: 75/55
16-17: 95/65
18-23: 115/85

Wall Balls: Start in a squat below parallel, and the ball must hit the target at the top of the rep. No-reps include failing to reach depth or missing the target.

Echo Bike Calories: Echo Bike monitor must start at 0

Toes-to-Rings: The Athlete must go from a full hang to having the toes touch the rings. Both feet must be in contact with the rings at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the rings and behind the body.

Back Squat: The barbell will start from the ground position. No racking of the bar is allowed. Athletes may get the bar to the back rack position using any method. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

The rep is credited when:

• the athlete’s hips and knees are fully extended
• the bar is resting on the athlete’s shoulders
• the athlete’s feet are in line with one another when the athlete is viewed from profile.

Overhead Squat: No racking of the bar is allowed. Athletes may get the bar to the overhead position using any method. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The athlete’s hip crease must clearly pass below the top of the knees in the bottom position.

The rep is credited when:

• The barbell must come to full lockout overhead. Full lockout - requires hips, knees, and arms fully extended, with the barbell over the middle of the body.
• the athlete’s feet are in line with one another when the athlete is viewed from profile.

Overhead Walking lunge Steps: No racking of the bar is allowed. Athletes may get the bar to the overhead position using any method. THESE ARE FORWARD STEPPING LUNGES.

Starting Position

• Each rep starts with the barbell fully locked out overhead.
• Full lockout requires hips, knees, and arms fully extended, with the barbell over the middle of the body.
• the athlete’s feet are in line with one another when the athlete is viewed from profile.

Bottom Position

• The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension.
• There is NO requirement to alternate feet after each step.

Rep Completion (Credited When)

• The rep is credited when:
• Full lockout - requires hips, knees, and arms fully extended, with the barbell over the middle of the body.
• the athlete’s feet are in line with one another when the athlete is viewed from profile.