Bangkok Throwdown 2022

For time, at the distance marked on the ground,

-> Sled Drag

<- Run Sprint

-> Run Sprint

-> Sled Drag

Sled Drag is arms behind holding the rings and straps, body facing forward. Both sled and the athlete needs to pass the distance marked before turnaround.

Interval of

75 wall balls 

350 meter sandbag carry = 5 reps, edges of the field + entry to lane.

350 meter run 

75 wall balls (varying weights see below)

350 meter run

**Wallball

Male: 20# 10'

Female: 14# 9'

**Sandbag:

Elite 70 / 50kg

Intermediate 60 / 40kg

Fitness 60 / 30kg

Master 60 / 40kg

3 Rounds

25/18 cal bike erg

9 deadlift

6 hang power cleans

3 shoulder to overhead 

Elite Male/Female 70/50kg, Intermediate/Fitness Male 60kg, Master Male 55kg, Intermediate Female 45k, Master Female 40kg, Fitness Female 35kg

Elite Male/All Other Male

9/6 chest to bar 

6/4 bar muscle up

3/2 ring muscle ups

Elite Female

7 pull ups

5 chest to bar

3 bar muscle up (*last round ring muscle up)

Intermediate Female

7 pull up 

5 chest to bar pull up

3 chest to ring pull up (*last round is ring muscle ups)

Fitness/Master Female

4 pull ups

3 chest to bar pull up

2 chest to ring pull up (*last round is ring muscle ups)

9 burpees touching the gymnastics bar/target

12 lateral burpees over barbell

72 double unders

In 13:00, 3 Rounds into amrap box jump over, wearing a weighted vest 20/14#,

Round 1
3 Rope Climb, see schedule below,
18 GHD Sit Ups
9/9 Same Leg Pistol Squats
12 Box Jump Over 20"/16"

Round 2
3 Rope Climb, see schedule below,
18 GHD Sit Ups
9/9 Same Leg Pistol Squats
12 Box Jump Over 24"/20"

Round 3
3 Rope Climb, see schedule below,
18 GHD Sit Ups
9/9 Same Leg Pistol Squats
Amrap Box Jump Over 30"/24"

**Rope Climb

Elite 3 Unbroken / 2 Unbroken + 1 Single

Intermediate 2 Unbroken + 1 Single / All Singles

Master All Singles / All Singles

Fitness All Singles / All Singles No Vest

Elite Male/Female

15m Dual Dumbbell Overhead Lunges 35/25#
15 Toes to Bar
30m Handstand Walk 
15 Toes to Bar
15m Dual Dumbbell Front Rack Lunges

Intermediate Male/Female

15m Dual Dumbbell Overhead Lunges 35/25#
15/12 Toes to Bar
25/12m Handstand Walk
15/12 Toes to Bar
15m Dual Dumbbell Front Rack Lunges

Fitness Male/Female

15m Dual Dumbbell Overhead Lunges 35/20#
15/9 Toes to Bar
20/7.5m Handstand Walk
15/9 Toes to Bar
15m Dual Dumbbell Front Rack Lunges

Master Male/Female

15m Dual Dumbbell Overhead Lunges 35/25#
15/12 Toes to Bar
25/12m Handstand Walk
15/12 Toes to Bar
15m Dual Dumbbell Front Rack Lunges

All Divisions:

1 Rep Max Squat Clean

1 MF 350 meter run with rope linked = 5 reps, all edges of the field, 

75 any MF synched sandbag squats

350m MMFF team sandbag carry 

350m MMFF team run with rope linked

75 any MF synched sandbag squats

1 MF (other) 350 meter run with rope linked

**Sandbag:

Male 60kg, Female 40kg

2 Rounds

Pair movements are performed simultaneously. Both pairs must finish to advance. 2 Barbells used.  2 Bike Ergs used. 

Round 1

MF 1: 60 bike cals combined

MF 2: 2 rounds of 7-5-3 synched barbell #DT work

Round 2: swap stations

MF 2: 60 bike cals combined

MF 1: 2 rounds of 7-5-3 synched barbell DT work

Into, complete both to advance,

MM: 40 combined cal

FF: 18 synched pull ups

Into, complete both to advance,

FF: 30 bike cals combined 

MM: 18 synched chest to bar

Into, complete both to advance,

**Any 2: 35 bike cals combined

Any 2: 9 synched bar muscle up

Into, complete both to advance,

Any 2: 35 bike cals combined

Any 2: 9 synched ring muscle up

**As stated, any 2-person combo of MF, MM, FF pair is valid. Teams may also switch in and out as wished. 

Barbell DT work - 60/40kg

7 synched deadlift

5 synched hang power clean

3 synched shoulder to overhead

7 synched deadlift

5 synched hang power clean

3 synched shoulder to overhead

Athletes complete one at a time, and must be a different athlete at each station. 

15 burpees touching the gymnastics to bar/target (1P)

60 double unders (1P) 

15 thrusters (1P) 60kg for male or 40kg for female

15 cal bike erg (1P)

In 13:00, 4 Rounds into Amrap Synchro Box Jump Overs

Round 1
MF1: 2 Synced Rope Climb in Singles
MF1: 12 Synced GHD Sit Ups
MMFF: 12 Synced Alternating Pistol Squats
MMFF: 12 Synced Box Jump Completely Over

Round 2
MF2: 2 Synced Rope Climb in Singles
MF2: 12 Synced GHD Sit Ups
MMFF: 12 Synced Alternating Pistol Squats
MMFF: 12 Synced Box Jump Completely Over

Round 3
MF1: 2 Synced Rope Climb in Singles
MF1: 12 Synced GHD Sit Ups
MMFF: 12 Synced Alternating Pistol Squats
MMFF: 12 Synced Box Jump Completely Over

Round 4
MF2: 2 Synced Rope Climb in Singles
MF2: 12 Synced GHD Sit Ups
MMFF: 12 Synced Alternating Pistol Squats
MMFF: MAX Synced Box Jump Completely Over

In 7:00, for max distance handstand walk

MMFF

12 Worm Thrusters
7.5m Worm on the Shoulder Lunges
9 Worm Thrusters
7.5 Worm on the Shoulder Lunges
6 Worm Thrusters
7.5 Worm on the Shoulder Lunges
9 Worm Thrusters
7.5m Worm on the Shoulder Lunges
12 Worm Thrusters

Into, any M-F-M-F-M-F... while the other 3P under arm zercher hold of the worm
15m Handstand Walk
15m Handstand Walk
15m Handstand Walk

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In 6:00, each athlete establishes a 1 Rep Max of the following complex,

Unbroken touch & go

1 Deadlift

2 Squat Cleans

3 Front Squats

Only 1 person working at a time. 1 female barbell and 1 male barbell are being used. Male can only lift male bar. Female can only lift female bar.