Van-Isle Throwdown 2025

RX DIVISION:

3RFT:

200m run (together)

30 synchro hang DB snatches 50/35#

Advance marker

INTERMEDIATE DIVISION:

3RFT:

200m run (together)

30 synchro hang DB snatches 35/25#

Advance marker

*TIME CAP FOR ALL DIVISIONS: 8 MINUTES*

WORKOUT FLOW:

3,2,1 GO......Athletes will run a 200m route marked out around the field, running together at the same pace. When Athletes return to their station they will both pickup their dumbbell and begin performing synchro hang DB snatches, until 30 reps are completed. The synchro aspect is both Athletes locked out with the dumbbell overhead at the same time. Athletes will then travel together to advance their marker down the field. Athletes will repeat this sequence until 3 rounds are completed, or a time cap of 8:00 is reached.

MOVEMENT STANDARDS

SYNCHRO DB HANG SNATCH

Start standing tall with DB in one hand, arm extended.

DB moves in one motion overhead.

Rep is credited when both athletes are locked out overhead with hips, knees, and arms extended.

Athletes must alternate arms and show straight arm in dip position before next rep.

RX DIVISION

3 x 3 Min Rounds:

Buy In: 12 synchro T2B + 60 double unders (shared)

Remaining time: Establish a 1RM Thruster (from the ground)

INTERMEDIATE DIVISION

3 x 3 Min Rounds:

Buy In: 12 synchro Leg Raises + 40 double unders (shared)

Remaining time: Establish a 1RM Thruster (from the ground)

MASTERS/SCALED DIVISION

3 x 3 Min Rounds:

Buy In: 12 synchro situps + 60 single unders (shared)

Remaining time: Establish a 1RM Thruster (from the ground)

WORKOUT FLOW:

3,2,1 GO...Athletes will complete 12 synchro toes to bar followed by the assigned number of skips (with 1 Athlete working at a time), and have the remaining time to work towards each establishing a heavy 1RM Thruster. Both athletes can make as many attempts as they wish within the interval, and can move weight up or down, but will share the same barbell. Athletes will repeat this 3 times. 

The Teams score will be the heaviest successful lift for each Athlete added together, over any of the 3 intervals. The Buy In does not affect the score in any way, but Athletes cannot begin attempting their Thruster until after they have completed this work each time.

MOVEMENT STANDARDS

SYNCHRO SIT UPS

Start seated, soles of feet together, hands touching shoes.

Lay back until hands and shoulder blades touch the ground.

Sit back up with shoulders passing hips.

Both athletes must reach the top before next rep begins.

SYNCHRO LEG RAISES

Both athletes hang with arms extended.

Heels must rise above the hip crease simultaneously.

Each rep starts with straight arms.

SYNCHRO TOES TO BAR

Both athletes hang with arms extended.

Rep is credited when all four feet simultaneously touch the bar.

Athletes must return feet behind the bar with full arm and hip extension between reps.

SINGLE SKIPS

Rep is credited when the rope passes under both feet.

Any skipping style allowed: two-foot hop, single-leg, walking, speed steps, etc.

DOUBLE UNDERS

Rep is credited when the rope passes twice under the athlete’s feet before landing.

THRUSTER (from the ground, all divisions)

Rep starts with a clean into the front rack (squat clean thruster allowed).

Must pass through a full squat (hip crease below the knee).

In one motion, bar is pressed overhead to lockout.

No re-dip or stepping forward/backward.

Rep ends when knees, hips, and arms are fully extended with the bar overhead or slightly behind.

RX DIVISION:

3 mins to accumulate max reps bench press @155/95#

Rest 1 min

3 mins to accumulate max cals Echo Bike

INTERMEDIATE DIVISION:

3 mins to accumulate max reps bench press @135/75#

Rest 1 min

3 mins to accumulate max cals Echo Bike

MASTERS/SCALED DIVISION:

3 mins to accumulate max reps bench press @115/55#

Rest 1 min

3 mins to accumulate max cals Echo Bike

WORKOUT FLOW:

3,2,1 GO....Athletes will begin accumulating max number of bench press reps, one Athlete working at a time and switching off in whatever manner they choose until the clock reaches 3:00. Athletes will then have 1 minute to rest, and then begin accumulating max calories on the Echo bike, again with one Athlete working at a time and switching off in whatever manner they choose until the clock reaches 3:00. Teams total score will be combined number of bench press reps plus total accumulated calories on the Echo bike.

MOVEMENT STANDARDS:

BENCH PRESS

Start lying back on the bench, arms locked out with the bar over chest.

Bar must touch chest before being pressed back up.

Arms must lock out at the top for rep to count.

Maintain 5 points of contact: both feet, hips, shoulders, and head.

Spotter may assist unracking/reracking but must release the bar during the rep.

ECHO BIKE

Athletes may switch anytime.

Athletes may adjust the seat height.

Monitor must not be touched.

RX DIVISION:

For Time, I Go You Go format:

21-15-9

Calorie Row

Box Jump Overs 24/20"

Pullups/Chest to Bar/BMU

INTERMEDIATE DIVISION:

For Time:

42-30-18

Calorie Row

Box Jump Overs 24/20"

Toes 2 Bar/Pullups/Chest to Bar

MASTERS/SCALED DIVISION:

For Time:

42-30-18

Calorie Row

Box Step Overs 24/20"

Ring Rows/Jumping Pullups/Jumping Chest to Bar

*TIME CAP FOR ALL DIVISIONS: 15 MINUTES*

WORKOUT FLOW: 

RX: Athletes will complete this workout in an I go, You go format. Athlete 1 will do 21 cal row, 21 BJO, and 21 pullups. Then Athlete 2 will do 21 cal row, 21 BJO and 21 pullups. Then Athlete 1 will do 15 cal row, 15 BJO and 15 Chest to Bar..... Athletes will work through in this manner until all the work is completed by both Athletes, or the time cap is reached.

INTERMEDIATE/MASTERS/SCALED:  Teams will begin this workout by accumulating 42 cal row, 42 BJO, and 42 T2B (or ring rows). They will then complete 30 cal row, 30 BJO and 30 Pullups (or Jumping Pullups). In the final round Teams will complete 18 cal row, 18 BJO and 18 C2B (or Jumping C2B). Score will be the time when all this work is completed, or # of reps completed when the time cap is reached. There is no minimum work requirement and Athletes can choose to switch off who is doing the work at any time, so long as 1 Athlete is only ever working at a time.

MOVEMENT STANDARDS

RING ROWS

Heels stay in front of the tape line.

Start with arms, hips, and knees fully extended.

Hips and knees remain extended throughout.

Rings must contact the athlete’s torso to count.

JUMPING CHIN OVER BAR

Bar height is set 6" above athlete’s head.

Athlete starts hanging with arms extended, knees bent.

Chin must clearly pass above the bar to count.

JUMPING CHEST TO BAR

Bar height is set 6" above athlete’s head.

Start hanging with arms extended, knees bent.

Chest must make clear contact with the bar below the collarbone.

TOES TO BAR

Start hanging with arms extended, feet off the ground.

Both feet must contact the bar at the same time.

Each rep must begin with straight arms.

PULL UPS

Start hanging with arms extended, feet off the ground.

Chin must clearly pass above the pull-up bar.

Any style allowed: strict, kipping, butterfly.

Any grip allowed: pronated, supinated, mixed.

CHEST TO BAR

Start hanging with arms extended, feet off the ground.

Chest must clearly contact the bar below the collarbone.

Any style is allowed: strict, kipping, butterly.

Any pull-up style or grip is allowed.

BAR MUSCLE UP

Start hanging with arms extended.

Rep is credited when supported above the bar with straight arms, shoulders over or in front of the bar.

Toes must stay below bar height during the movement.

BOX JUMP OVER

Two-foot takeoff required.

Both feet must touch the top of the box.

Both feet must touch down on the other side.

Step down required.

Jumping off the box = no rep.

BOX STEP OVER

Both feet must touch the top of the box.

Both feet much touch down on the other side.

Step down required.

Jumping off the box = no rep.

RX DIVISION

12 MIN AMRAP:

1-2-3-4-5-6-7.......

Clean 225/155#

Wall Walks

INTERMEDIATE DIVISION

12 MIN AMRAP:

1-2-3-4-5-6-7.......

Clean 155/105#

Wall Walks

MASTERS/SCALED DIVISION

12 MIN AMRAP:

1-2-3-4-5-6-7.......

Clean 105/75#

Scaled Wall Walks (24" line from wall)

WORKOUT FLOW:

Partners will work through an ascending AMRAP of 1 clean followed by 1 wall walk, 2 cleans followed by 2 wall walks, etc. etc. until the 12 minute clock elapses. Partners can switch off in whatever manner they wish at whatever point they wish. There is no minimum work requirement. Power clean or squat clean is permitted. Score is the total number of accumulated reps. 

WORKOUT STANDARDS

WALL WALKS
Athlete starts lying prone, feet touching the wall, hands under shoulders.

Hands must stay in place until feet are off the ground.

Athlete walks hands back until both hands touch the target line simultaneously.

Athlete walks hands forward until back to prone, with chest and thighs touching the ground at the same time.

CLEANS

Bar starts on the ground.

Any clean style allowed: power, squat, or split (no hang cleans).

Rep is credited when athlete is standing tall with the bar in the front rack: hips/knees extended, elbows in front of the bar.

RX DIVISION

FOR TIME:

100' Front Rack Walking Lunge - axel bar

50' Handstand Walk (unbroken 25' increments)

50 Deadlifts

10 Rope Climbs

50' Handstand Walk (unbroken 25' increments)

50 HSPU

100' Handstand Walk (unbroken 25' increments)

INTERMEDIATE DIVISION

FOR TIME:

100' Front Rack Walking Lunge - axel bar

25' Handstand Walk (unbroken 5' increments)

50 Deadlifts

10 Rope Climbs

25' Handstand Walk (unbroken 5' increments)

50 HSPU (1 ab mat)

50' Handstand Walk (unbroken 25' increments)

*10 MINUTE TIME CAP*

RX & INTERMEDIATE DIVISION:

4 Rounds For Time:

12 DBall cleans 

50' DBall carry to middle of field

18 synchro burpees over line

50' DBall carry to end of field

24 DBall squats

100' DBall carry back to start line

RX DBall Weight: 100/80#

Intermediate DBall Weight: 80/60#

*TIME CAP FOR TEAMS: 20 MINUTES*

WORKOUT FLOW: 

3,2,1 GO....One Athlete will pickup the DBall and begin performing 12 Dball cleans. After 12 cleans one Athlete will pickup the ball and carry it to the centre of the field, with the other Athlete running alongside. They will then perform 18 synchro burpees over the line. They will then carry the ball to the end of the field and perform 24 DBall squats, holding their DBall in any manner so long as its not touching the ground. Athletes will then carry their DBall 100' back down the field to the start line. All of this work can be split however the Athletes wish, with no minimum work requirement, except for the burpees which must be done synchro. Athletes score will be the time when 4 rounds of this are completed, or # of reps when the time cap is reached. 

MOVEMENT STANDARDS:

DBALL CLEAN

Ball is lifted from the ground to the shoulder.

Athlete must stand tall, hips/knees extended, D-Ball resting on shoulder, opposite arm extended out to the side.

Touch-and-go reps are allowed.

DBALL CARRY

Ball may be carried in any style as long as it is lifted off the ground.

SYNCHRO BURPEES OVER LINE

Start lying chest-to-ground on opposite sides of the line.

Both athletes must jump across the line.

Both feet must be in the air while crossing.

No stepping allowed.

Rep ends when both athletes have fully crossed the line.

DBALL SQUAT

D-Ball can be held any way.

Start standing tall with hips and knees extended.

Hip crease must pass clearly below the top of the knee.

Rep is credited when athlete returns to standing with hips/knees extended and ball in control.