SGV Throwdown 2025

12 minute cap: 

Advanced

PART B:

50 Toes-To-Bar

40 Dumbbell Lunges 70/50lb 

30 Burpees over the Rower 

20 Calorie Row

10 Dumbbell Thrusters 

12 minute cap: 

Masters 

PART B:

50 Toes-To-Bar

40 Dumbbell Lunges 50/35 

30 Burpees over the Rower 

20 Calorie Row

10 Dumbbell Thrusters 50/35

12 minute cap: 

Intermediate

PART B:

50 Hanging Knee Raises

40 Dumbbell Lunges 50/35

30 Burpees over the Rower 

20 Calorie Row

10 Dumbbell Thrusters 50/35

12 minute cap: 

Beginners

PART B:

50 Leg Lifts (from the ground)

40 Dumbbell Lunges 35/20

30 Burpees over the Rower 

20 Calorie Row

10 Dumbbell Thrusters 35/20

(Please pay attention to which divison you are as some things have changed and now been finalized) 

*Dumbbells will be Held over shoulders/ NO RESTING DUMBBELLS ON SHOULDERS*

*Burpees/ chest touches floor / going over the rower you are allowed to jump over or step over

*For the rower ALL dampers will be set to 10 

*Dumbbell thruster begins with dumbbell on the shoulder/ finishes when they are locked out overhead, hips and knees exteneded 

3 Shuttle Runs 

2 KB Farmer Carry 

1 SandBag Carry 

60/50 Calorie Bike

1 SandBag Carry 

2 KB Farmer Carry 

3 Shuttle Runs 

Advance: KB 70/53 Sandbag:150/100

Int/Masters: KB:53/35 Sandbag:100/70

Beginners: Kb: 43/25 Sandbag:70/50 

(Calorie bike will be a score as well) 

Complete the 60/50 calories as fast as possible 

12 min Amrap

Get as far as possible

2-4-6-8-10-12-14-etc

Hang Cleans 185/125

Shoulder to overhead 185/125

Chest-to-Bar 

*After each set 12/10 cal c2 bike*

Int/Masters: 

Weight: 155/1-5

Gymnastics: Pull-ups

Begginers: 

Weight:135/85

Gymnastics: Ring-rows 

PART A: SNATCH COMPLEX

1 Deadlift

1 Snatch

1 Hang Snatch 

1 Overhead Squat

*This movement can either be a power or squat snatch

*Show full control while standing up every movement 

After the 1 min Max out, you will have a 1 min transition time before you go into Part 

ADVANCED:

1 min to max out:

Part A: Wall Facing Handstand Pushups 

*The athlete must start with the chest and thighs
touching the floor before moving to the lockout
position
*The athlete must move into the lockout position with
their hands on the line before descending for the first
rep.
*The athlete may NOT cartwheel or otherwise kick up
into the handstand position.
*If the athlete comes down from the wall at any time,
they start again from the floor before beginning the
next rep

*Each rep begins and ends with the athlete in the
lockout position with the toes against the wall, arms
fully extended, and shoulders in line with the body.

Intermediate/Masters:

1 min to max out:

Part A: Hand-Stand-Pushups 

*The arms must be fully extendedand in line with the body before the athlete may descend..

* Each rep begins and ends with the athlete in the lock out position with the heels against the wall,arms fully extended, and shoulders in line with the body 

Begginers 

1 min to max out: 

Part A: Hand-Release Pushup

*Athletes must start in a plank position with arms extended 

*Athlete comes down, Hands come off the ground, Arms stretch wide to the side

*Finish with Arms and legs exteneded in the plank position