The Eagle Throwdown

THIS WORKOUT IS SPONSORED BY THE DEFIANT CO.

EAGLE 1 - THE DEFIANT ROW

For time:

• 2000m Row 

* E2MOM starting at 02:00, complete 5 Double DB devil press *

Weights:

Male Open RX = 2 x 22.5’s

Female Open RX = 2 x 15’s 

Male Masters RX = 2 x 17.5’s

Female Masters RX = 2 x 12.5’s 

Open scaled Males = 2 x 15’s 

Open Scaled Females  = 2 x 10’s

Masters Scaled males = 2 x 12.5’s

Masters scaled females = 2 x 8’s

NOTE: If you do not have access to the specified weight, use the closest weight you have that is HEAVIER than your specified weight (if you're meant to be doing 15's but don't have them ,then anything 16kg and above is ok). 

Workout description:

Prior to beginning this workout the athlete must film the rower screen set to 2000m and the DB weights. Athletes begin on the rower with the screen set with 2000m to row. The handle must be in it’s holder on the rower and the athlete must not touch the handle until the final beep.On the call of 3, 2, 1, GO the athlete starts their 2000m row. As soon as the clock hits 02:00 the athlete must get off the rower and complete 5 Double DB Devil press (chest to floor with hands on the DB’s, then double DB snatch = 1 rep). Once the 5 reps have been completed the athlete will get back on to the rower to continue working towards completing their 2k row . You must get off the rower every 2 minutes to complete 5 devil press (on 2:00,4:00,6:00 etc). The timer stops when the metres on the rower hit 0. The time is not the time on the rower, it’s the time on WOD proof. 

Notes: 

You must use a concept two rower for this event, no other brand is permitted. The WODPROOF APP must be used to film this workout. It must be one continuous video. It’s free to download and shows your name, WOD name and timer. There is no time cap for this workout, you will continue until all 2000m are complete. The name for this workout is EAGLE 1 - THE DEFIANT ROW. Once complete you will need to upload this video to Youtube. You can select it then as a private link, but not private to you only, as you will need to share the link with us to validate your score here on Throwdown Hub. You must row facing away from your recording device and at a slight angle so that your rower screen can be seen on the video throughout. You and the equipment being used must be in full view throughout the entire workout. You must show every relevant bit of kit to the camera before beginning the workout to ensure the correct weights are being used and standards met (rower screen with 2000m to row, DB weights). Any dampener setting is allowed for the row. 

Good luck athletes!

THIS WORKOUT IS SPONSORED BY CANNONBALL COFFEE.

EAGLE 2 - CANNONBALLS TO THE WALL

For time: 

• 50 Wallballs 
• 4 Box facing burpees over the box 
• 40 Wallballs
• 8 Box facing burpees over the box
• 30 Wallballs
• 12 Box facing burpees over the box 
• 20 Wallballs
• 16 Box facing burpees over the box
• 10 Wallballs
• 20 Box facing burpees over the box

NOTES:

All RX males 9kg wallball to 10ft target

All RX Females 6kg wallball to 9ft target

All scaled males 6kg wallball to 10ft target

All scaled females 4kg wallball to 9ft target

All Males to 24’’ box

All females to 20’’ box

All RX athletes must jump onto the box

All scaled athletes can either jump or step over 

Workout description: 

Prior to this workout the athlete must film their wallball weight, box height and wallball target height ( the heights both using a tape measure). On 3,2,1 go the athlete begins their wallballs, the ball must stay on the floor and athlete at full extension until the GO beep on the clock. They can then retreive the wallball and start their first rep, hitting full squat movement standards (hip crease below parallel) and also making contact on or above the allotted height target. Once that set of wallballs is complete the athlete will then move onto the Box facing burpees over the box. Chest and thighs must touch the floor with the athlete FACING the box before travelling over the box. All RX athletes must jump over their allotted box height, scaled athletes may jump OR step over. No other part of the body can touch the box except the feet, both feet must touch the box on every rep. The timer stops when the last box facing burpee over the box is complete (when the athletes feet touch the floor on the other side of the box). 

Notes: 

The WODPROOF APP must be used to film this workout. It’s free to download and shows your name, WOD name and timer. This must be one continuous video. There is no time cap for this workout, you will continue until all reps are complete. The name for this workout is EAGLE 2 -CANNONBALLS TO THE WALL. Once complete you will need to upload this video to Youtube. You can select it then as a private link, but not private to you only, as you will need to share the link with us to validate your score.You must position the camera to show your box facing burpees and wallballs from a side on view to allow for the judge to check chest to the floor and squat depth. You and the equipment being used must be in full view throughout the entire workout. You must show every relevant bit of kit to the camera before beginning the workout to ensure the correct weights are being used and standards met (wallball weight, box height and wallball target height).  If you do not have the correct wallball weight then you will have to use a weight that is greater than that specified by your category. You can not use a lighter weight. 

This WOD is sponsored by RAZE STRENGTH

EAGLE 3 - RAZE THE BAR

Part A 

In a 6 Min WINDOW Establish a:

• Three rep max front squat

Part A Standards: 

Prior to starting this workout the athlete CAN load up the bar with their first weight. The athlete must film the bar weight and all of the plates, on both sides that are being used and then state the weight to the camera before making their attempt. If they choose to have another attempt at a different weight, they must show the weights being added to the bar and state the new weight. The smallest plates allowed for this workout are 0.5kg each side (1kg total increase). The bar must stay on the rack until the GO beep on the countdown. The bar will then be taken from a rack or similar to begin the set. Bar clips must be used. The athlete must go from a fully extended position and hit squat depth, hip crease below knees with the bar in the front rack position. Once hip crease passes below parallel and the athlete stands to full extension rep 2 can begin, again hip crease below knee and full lockout at the top. All 3 reps must be done in a continuous set to be counted. All 3 reps must be completed before the clock hits 6:00 for that set to count. No spotter is allowed for this section. If the athlete fails a rep and drops the bar they CAN have help to replace the bar to the rack. Part A and B must be filmed on one continuous video. Part B cannot begin until the clock hits 6:00. 

Notes: 
The WODPROOF APP must be used to film this workout. You will need to set an up timer with a 15:00 minute time cap, as PART A runs straight in to PART B.  It’s free to download and shows your name, WOD name and timer.  The name for this workout is EAGLE 3 -RAZE THE BAR. Once complete you will need to upload this video to Youtube. You can select it then as a private link, but not private to you only, as you will need to share the link with us to validate your score.You must position the camera at waist height showing a side on view of your squats (this should be just to the rear at a slight diagonal so both sides of the bar can be seen throughout the video). You and the equipment being used must be in full view throughout the entire workout. 

This WOD is sponsored by RAZE STRENGTH.

EAGLE 3 - RAZE THE BAR (part B)

On 6:00 Minutes complete PART B for time (this WOD rolls on from Part A and must be completed on on continuous video/ timer). The score is the total time on the screen when you finish OR the reps completed at the 15 min cap. DO NOT TAKE THE 6 MINS AWAY FROM YOUR SCORE FOR PART A.   

RX (all categories)

21 Pull ups 

15 Deadlifts

21 Toes to bar

12 Deadlifts

21 Chest to bar 

9 Deadlifts

Open RX deadlift weights: 120/80

Masters RX deadlift weights: 90/60

SCALED (all categories)

21 OH KB swings (16/12)

15 Deadlifts 

21 Hanging knee raises 

12 Deadlifts 

21 Head touch hand release push ups 

9 Deadlifts 

Open scaled deadlift weights: 75/50

Masters scaled deadlift weights: 60/40

Part B standards: 

Prior to this workout the athlete must film the weights being used (barbell, weights on barbell and kettlebell if scaled). For RX athletes you must start this workout with feet on the floor, on the final beep on the timer you can jump up to begin your pull ups, a peg or step is allowed to get up to the bar, but the athlete must start with feet on the floor and their first rep must begin at full extension below the bar. For scaled athletes you must stay at full extension until the final beep and then descend down to grab your KB for rep one. 

Pull ups - From a straight arm position under the bar to chin over the bar, pronated or supinated grip is allowed. 

Deadlifts - Conventional deadlifts only, legs inside the arms, no straps allowed. Each rep goes from the floor to a finish position with hips and knees locked out and shoulders behind the bar. 

Toes to bar - Heels must begin behind the bar that the hands are on, both feet must touch the bar between the hands in unison for the rep to count. 

Chest to bar -  From a straight arm position under the bar to chest touching the bar, pronated or supinated grip is allowed. 

OH KB swings - The rep starts from the hinge position with KB between the legs and finishes with arms locked overhead, bottom of the KB facing the ceiling and arms next to the ears with knees and hips locked out. From the side, the athlete should be in a straight line from the knee, through the hips, shoulders and then to the KB overhead. Elbows must be fully locked out overhead to be classed as a good rep.

Hanging knee raises - The heels must start each rep behind the bar the athlete is hanging from and the rep finishes with both knees above hips (knees above hip crease). 

Head touch hand release push ups - The athlete starts in a straight arm plank with elbows locked out and body in a line from ankles, through the hips to the shoulders. The chest and thighs go to the floor simultaneously and then the head is touched with both hands before pressing back up to the straight arm plank start position with the body in a straight line. 

Notes: 

The WODPROOF APP must be used to film this workout. It’s free to download and shows your name, WOD name and timer. The name for this workout is EAGLE 3 - RAZE THE BAR. Once complete you will need to upload this video to Youtube. You can select it then as a private link, but not private to you only, as you will need to share the link with us to validate your score.You must position the camera at waist height showing a side on view of the deadlifts (also KB swings for scaled athletes) and also clearly showing all gymnastics movements. You and the equipment being used must be in full view throughout the entire workout. You must show every relevant bit of kit to the camera before beginning the workout to ensure the correct weights are being used (bar, weights, Kettlebell). The score for this workout will be time if completed within the 15 min cap, or reps completed at 15 minutes.